AJ's road to mass

[aj21]

warmed up w/ 10 minutes on the Stationary Bike

Standing Barbell Shoulder Press *warmed up w/ bar, bar, 10, 10 + 5, 10 + 10, 85 x 1

100 x 4
100 x 3

Flat Barbell Bench Press *speed

125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Concentration Curls

35 x 8
35 x 8
35 x 7

Incline Dumbbell Press

40 x 10
40 x 10
40 x 10

Farmers Walks

55 x 3 sets around the gym

[aj21]

warmed up w/ 5 minutes on the Elliptical

Flat Barbell Bench Press *warmed up w/ bar, 105, 125, 145, 180 x 1

195 x 2
195 x 1

Going to give it a go one more time next week if still no progress going to deload.

Barbell Rows *warmed up w/ bar, 125, 145, 175 x 2

200 x 4 (+1 rep)
200 x 4 (+1 rep)

Incline Barbell Bench Press *warmed up w/ 125 x 3

160 x 2
160 x 2

Cable Rows *wide grip

150 x 4 (+5 pounds)
150 x 4 (+5 pounds)
150 x 4
150 x 3

Close Grip Flat Barbell Bench Press

115 x 10
115 x 10
115 x 10
115 x 10 (+2 reps)
115 x 8

Pullups

BW x 8
BW x 7 *underhand
BW x 6 *closer overhand grip

[aj21]

warmed up w/ 10 minutes on the Stationary Bike and foam rolling.

Squats *warmed up w/ bar, bar, bar, bar, 105, 125, 145, 175 x 2, 195 x 1

215 x 5 (+1 rep)
215 x 4 (+1 rep)
215 x 3

Deadlifts *warmed up w/ 195 x 3, 215 x 2, 235 x 1

270 x 3 (+1 rep) (+5 pounds)
270 x 2

Hack Squats *warmed up w/ 45 + 10 x 4, 2 plates x 1, 2 plates + 10 x 1

2 plates + 10 + 10 + 2.5 x 4 (+1 rep)
2 plates + 10 + 10 + 2.5 x 3 (+1 rep)
2 plates + 10 + 10 + 2.5 x 3 (+1 rep)

4 Intervals 15-30 seconds each @ Incline 10.0 w/ MPH @ 9.0

Pause Squats

145 x 5
145 x 5
145 x 4

Good mornings

BW x 6
BW + 10 x 6

Laying Leg Curls

120 x 7
120 x 5

Misc.

EZ Bar Curls

25 x 10
25 x 8
25 x 6 *close grip

[aj21]

warmed up w/ stretching and foam rolling

Treadmill HIT

10 minute warm up @ Incline 10.0 w/ MPH @ 3.5, 6.5, 7.0, and 7.5

5 Intervals 60 seconds each @ Incline 10.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 10.0 w/ MPH @ 3.5

5 Intervals 60 seconds each @ Incline 11.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 10.0 w/ MPH @ 3.5

5 minute cooldown

Intervals: 10

Time: 35 minutes

Decline Situps

4 sets

[aj21]

warmed up w/ 5 minutes on the Stationary Bike and foam rolled

Flat Barbell Bench Press *warmed up w/ bar, 105, 125, 145

170 x 5
170 x 5
170 x 4

Felt off here today.

Barbell Rows *warmed up w/ bar

125 x 10
125 x 10
125 x 10
125 x 10
125 x 8

Going lighter here just focusing on form and feel.

Incline Barbell Bench Press

140 x 7 (+1 rep)
140 x 5

Cable Rows *wide grip

150 x 5
150 x 4
150 x 5

Decided to keep the heavier sets for today.

Dumbbell Rows

65 x 16, 12

Pullups

BW x 7
BW x 5

Incline Dumbbell Press

55 x 8
55 x 8

[aj21]

warmed up w/ 5 minutes on the Stationary Bike and foam rolled.

Squats *warmed up w/ bar, bar, bar, bar, 105, 125, 145, 175 x 1

190 x 8 (+1 rep)
190 x 8 (+1 rep)
195 x 5 (+5 pounds)

SLDs *warmed up w/ bar

170 x 8 (+5 pounds)
170 x 6 (+5 pounds)
170 x 5 )+5 pounds)

Hack Squats *warmed up w/ 45 + 10 x 3, 45 + 35 x 1

2 plates x 11 (+1 rep)
2 plates x 10
2 plates x 7 (+1 rep)

Laying Leg Curls

50 x 6, 4
50 x 5, 4
50 x 3, 3

[aj21]

*warmed up w/ 5 minutes on the R. Bike and foam rolled.

Standing Barbell Military Press *warmed up w/ bar, 10, 10 + 5, 10 + 10, 85 x 1

100 x 3
100 x 3
100 x 2

Flat Barbell Bench Press *speed

125 x 3
125 x 3
105 x 5
105 x 5
105 x 5

EZ Bar Upright Rows

25 x 8
25 x 8
25 x 8

EZ Bar Curls *warmed up w/ bar, 25

25 + 5 + 2.5 x 5
25 + 5 + 2.5 x 5

Lateral Raise Machine

75 x 10
75 x 5 *alternating

15 minutes on the Stationary Bike

[aj21]

Treadmill HIT

10 minute warmup on the Incline 10.0 w/ MPH @ 3.5, 6.5, 7.0, and 7.5

2 Intervals 60 seconds each @ Incline 10.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 10.0 w/ MPH @ 3.5

8 Intervals 60 seconds each @ Incline 11.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 11.0 w/ MPH @ 3.5

5 minute cooldown

Intervals: 10

Time: 35 minutes

Inner Abductor

4 sets

Outter Abductor

4 sets

Squats *form practice

[musclefarm]

Are you having any trouble getting stronger?
if not then dont bother listen, but this is what I'm noticing:

you arent doing enough volume for your power days. building strength works best with high volume low reps, like 5x2 or 5x3 for working sets.

[aj21]

Are you having any trouble getting stronger?
if not then dont bother listen, but this is what I'm noticing:

you arent doing enough volume for your power days. building strength works best with high volume low reps, like 5x2 or 5x3 for working sets.

I'd say biggest issue strength wise is on bench it takes awhile. I might deload with bench, it seemed to work with squats since I can refine my technique while building back up.

[aj21]

warmed up w/ 5 minutes on the Elliptical

Flat Barbell Bench Press *warmed up w/ bar, 105, 125, 145 x 3

180 x 4
180 x 3
180 x 3

Barbell Rows *warmed up w/ bar, 125, 145, 175 x 2

200 x 5 (+1 rep)
200 x 4
200 x 3

Incline Barbell Bench Press *warmed up w/ 125 x 3

160 x 2
150 x 3

Cable Rows *wide grip

150 x 6 (+2 reps)
155 x 4 (+5 pounds)
155 x 3 (+5 pounds)

Pullups

BW x 8
BW x 8 (+1 rep)
BW x 6 *underhand

Close Grip Flat Barbell Bench Press

115 x 10
115 x 10
115 x 10
115 x 10
115 x 10 (+2 reps)

Post Workout Cardio on the Stationary Bike for 20 minutes.

[aj21]

warmed up w/ 5 minutes on the Stationary Bike and foam rolling.

Squats *warmed up w/ bar, bar, bar, bar, 105, 125, 145, 175 x 2, 195 x 1

215 x 5
215 x 5 (+1 rep)
220 x 3 (+5 pounds)

Deadlifts *warmed up w/ 195 x 2, 215 x 1, 240 x 1

270 x 2
270 x 2

Going to deload here next week.

Hack Squats *warmed up w/ 45 + 10 x 4, 2 plates x 1, 2 plates + 10 x 1

2 plates + 10 + 10 + 2.5 x 5 (+1 rep)
2 plates + 25 x 3 (+5 pounds)
2 plates + 25 x 3 (+5 pounds)

Had 6 reps on the 1st set, might aim for that amount before moving onto weight.

Pause Squats

145 x 6 (+1 rep)
145 x 5
145 x 4

Goodmornings

BW + 10 x 6
BW + 10 x 5

Laying Leg Curls

120 x 7
120 x 6 (+1 rep)
30 x 5, 4 *each leg

Misc.

EZ Curl Bars *close grip

25 x 7
25 x 7
25 x 6

[aj21]

warmed up w/ foam rolling

Treadmill HIT

10 minute warm up @ Incline 10.0 w/ MPH @ 3.5, 6.5, 7.0, and 7.5

5 Intervals 60 seconds each @ Incline 10.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 10.0 w/ MPH @ 3.5

5 Intervals 60 seconds each @ Incline 11.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 11.0 w/ MPH @ 3.5

5 minute cooldown

Intervals: 10

Time: 35 minutes

Decline Situps

3 sets

[aj21]

Flat Barbell Bench Press *warmed up w/ bar, 105, 125, 145

170 x 6 (+1 rep)
170 x 5
170 x 4

Barbell Rows *warmed up w/ bar, 125, 145

175 x 6
175 x 6
175 x 5

Incline Barbell Bench Press

145 x 5
145 x 4

Cable Rows *wide grip

150 x 5
150 x 5 (+1 rep)
150 x 4 > 120 x 6 > 70 x 8

[aj21]

5 minute warmup on the Stationary Bike and foam rolling

Squats *warmed up w/ bar, bar, bar, bar, 105, 125, 145, 175 x 2

195 x 6 (+1 rep) (+5 pounds)
195 x 5 (+5 pounds)
195 x 4

SLDs *warmed up w/ bar

170 x 8
170 x 7 (+1 rep)
170 x 5

Hack Squats *warmed up w/ 45 + 10 x 4, 45 + 35 x 1

2 plates x 11
2 plates x 11 (+1 rep)
2 plates x 7

Laying Leg Curls

50 x 4, 3
50 x 5, 3

[aj21]

EZ Bar Curls *warmed up w/ bar, 25

35 x 4
35 x 4

Face Pulls

5 sets

Cable Pushdowns *one hand

3 sets

Hanging Leg Raises

3 sets

Cable Twists

3 sets

Post Workout 20 minutes on the Stationary Bike.

[aj21]

Treadmill HIT

10 minute warm up @ Incline 10.0 w/ MPH @ 3.5, 6.5, 7.0, and 7.5

2 Intervals 60 seconds each @ Incline 10.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 10.0 w/ MPH @ 3.5

8 Intervals 60 seconds each @ Incline 11.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 11.0 w/ MPH @ 3.5

5 minute cooldown

Intervals: 10

Time: 35 minutes

Laying Leg Curls *one leg

3 sets

Leg Press *one leg

4 sets

[aj21]

5 minute warm up on the Stationary Bike

Flat Barbell Bench Press *warmed up w/ bar, 105, 125, 145 x 3

180 x 4
180 x 4 (+1 rep)
180 x 3

Barbell Rows *warmed up w/ bar, 125, 145, 175 x 3

200 x 5
200 x 5 (+1 rep)
205 x 3 (+5 pounds)

Incline Barbell Bench Press *warmed up w/ 125 x 3

150 x 4 (+1 rep)
150 x 3

Cable Rows *wide grip

155 x 4 (+1 rep) (+5 pounds)
155 x 4
155 x 4

Close Grip Flat Barbell Bench Press

120 x 10 (+5 pounds)
120 x 8 (+5 pounds)
120 x 8 (+5 pounds)
120 x 8 (+5 pounds)
120 x 6 (+5 pounds)

Pullups

BW x 8
BW x 8
BW x 7 (+1 rep)
BW x 6

Post Workout Cardio on the Stationary Bike for 20 minutes.

[aj21]

5 minute warm up on the Stationary Bike and foam rolling.

Squats *warmed up / bar, bar, bar, bar, 105, 125, 145, 175 x 2, 200 x 1

220 x 3 (+5 pounds)
220 x 3 (+5 pounds)
220 x 3

Deadlifts *warmed up w/ 215 x 2, 235 x 1

255 x 3
255 x 3

Hack Squats *warmed up w/ 45 + 35 x 4, 2 plates x 1

2 plates + 25 x 3 (+5 pounds)
2 plates + 25 x 3
2 plates + 25 x 3

Got to the gym pretty late, ran out of time ugh.

[aj21]

Treadmill HIT

10 minute warm up @ Incline 10.0 w/ MPH @ 3.5, 6.5, 7.0, and 7.5

4 Intervals 60 seconds each @ Incline 10.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 11.0 w/ MPH @ 3.5

5 Intervals 60 seconds each @ Incline 11.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 11.0 w/ MPH @ 3.5

5 minute cooldown

Intervals: 9

Time: 35 minutes

[aj21]

5 minute warm up on the Elliptical

Flat Barbell Bench Press *warmed up w/ bar, 105, 125, 145

170 x 6
170 x 5
170 x 5

Barbell Rows *warmed up w/ bar, 125, 145 x 4

175 x 7 (+1 rep)
175 x 6
175 x 6 (+1 rep)

Incline Barbell Bench Press

145 x 4
145 x 4
145 x 3
145 x 3

Cable Rows *wide grip

150 x 6 (+1 rep)
150 x 4
150 x 4
150 x 4
150 x 4

Dumbell Rows

60 x 14, 14
60 x 11, 8

[aj21]

10 minute warm up on the Stationary Bike and foam rolling.

Squats *warmed up w/ bar, bar, bar, bar, 105, 125, 145, 175 x 2

195 x 7 (+1 rep)
195 x 6 (+1 rep)
195 x 4

SLDs *warmed up w/ bar

170 x 8
170 x 8 (+1 rep)
175 x 5 (+5 pounds)

Hack Squats *warmed up w/ 45 + 10 x 4

2 plates x 12 (+1 rep)
2 plates x 12 (+1 rep)
2 plates x 8 (+1 rep)

Pause Squats

145 x 6
145 x 5

Goodmornings

Bar x 8
Bar x 8

Laying Leg Curls

30 x 10, 9
30 x 8, 8
30 x 6, 6

[aj21]

EZ Bar Curls *warmed up w/ bar, 25

35 x 5
35 x 4

Cable Rows

5 sets

Cable Twists

4 sets

Hanging Leg Raises

3 sets

Pullups

BW x 8
BW x 6
BW x 6
BW x 4

45 minute spin class.

[aj21]

Treadmill HIT

10 minute warm up @ Incline 10.0 w/ MPH @ 3.5, 6.5, 7.0, and 7.5

2 Intervals 60 seconds each @ Incline 10.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 10.0 w/ MPH @ 3.5

8 Interals 60 seconds each @ Incline 11.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 11.0 w/ MPH @ 3.5

1 minute cooldown

Intervals: 10

Time: 31 minutes

[aj21]

5 minute warm up on the Stationary Bike

Flat Barbell Bench Press *warmed up w/ 105, 105, 105, 125, 145 x 2

180 x 4
180 x 2 *bad set up
180 x 4

Barbell Rows *warmed up w/ bar, 125, 145, 175 x 2

205 x 4 (+1 rep) (+5 pounds)
205 x 3 (+5 pounds)
205 x 3

Incline Barbell Bench Press *warmed up w/ 125 x 2

150 x 4
150 x 3

Cable Rows *wide grip

155 x 5 (+1 rep)
155 x 5 (+1 rep)
160 x 3 (+5 pounds)

Close Grip Flat Barbell Bench Press

120 x 10
120 x 10 (+2 reps)
120 x 10 (+2 reps)
120 x 8
120 x 7 (+1 rep)

Pullups

BW x 10 (+2 reps)
BW x 8
BW + 10 x 5 (+10 pounds)

[aj21]

5 minute warm up on the Stationary Bike and foam rolling.

Squats *warmed up w/ bar, bar, bar, 105, 125, 145, 175 x 2, 200 x 1

220 x 4 (+1 rep)
220 x 3
220 x 3

Deadlifts *warmed up w/ 215 x 1, 235 x 1

255 x 3
255 x 3
255 x 2

Hack Squats *warmed up w/ 45 + 10 x 4, 2 plates x 1

2 plates + 25 x 4 (+1 rep)
2 plates + 25 x 4 (+1 rep)
2 plates + 25 x 3

Pause Squats

145 x 6
145 x 6 (+1 rep)
145 x 5

Laying Leg Curls

120 x 7
30 x 8, 7
35 x 6, 5

Misc.

EZ Bar Curls *close grip

25 x 8
25 x 6

[aj21]

Treadmill HIT

10 minute warm up @ Incline 10.0 w/ MPH @ 3.5, 6.5, 7.0, and 7.5

4 Intervals 60 seconds each @ Incline 10.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 10.0 w/ MPH @ 3.5

6 Intervals 60 seconds each @ Incline 11.0 w/ MPH @ 8.0

60 seconds between Intervals @ Incline 11.0 w/ MPH @ 3.5

5 minute cooldown

Intervals: 10

Time: 35 minutes

[aj21]

5 minute warm up on the Stationary Bike

Flat Barbell Bench Press *warmed up w/ bar, 105, 125, 145

170 x 6
170 x 5
170 x 3

Bench has been off lately ugh.

Barbell Rows *warmed up w/ bar, 125

175 x 8 (+1 rep)
175 x 8 (+2 reps)
180 x 6 (+5 pounds) *deloaded off rack

Incline Barbell Bench Press *warmed up w/ 125 x 2

145 x 5
145 x 4

Cable Rows *hammer grip attachment

150 x 6
150 x 5 (+1 rep)
150 x 5 (+1 rep)

Dumbbell Rows

60 x 14, 14
60 x 12 (+1 rep), 10 (+2 reps)
70 x 6, 6

Post Workout Cardio for 20 minutes on the Stationary Bike.

[aj21]

5 minute warm up on the Stationary Bike

Squats *warmed up w/ bar, bar, bar, 105, 125, 145 x 4, 175 x 2

195 x 8 (+1 rep)
195 x 8 (+1 rep)
200 x 5 (+5 pounds)

SLDs *warmed up w/ bar

175 x 7 (+2 reps) (+5 pounds)
175 x 6 (+1 rep) (+5 pounds)
175 x 5 *deloaded off the floor

Hack Squats *warmed up w/ 45 + 10 x 4

2 plates x 12
2 plates x 12
2 plates + 2.5 x 6 (+5 pounds)

Laying Leg Curls

30 x 12, 11
30 x 9, 7
30 x 6, 5

[aj21]

Barbell Floor Press *warmed up w/ bar, 105, 125

145 x 6
165 x 5
165 x 5

Pullups

BW x 9
BW x 9
BW x 6

Cable Twists

5 sets

Hanging Leg Raises

BW x 9
BW x 8
BW x 6

Dumbbell Rows

55 x 14, 14
45 x 12, 12

Post Workout Cardio on the Stationary Bike for 20 minutes.