the wrkoutfrq's journey to prove his namesake

[wrkoutfrq]

5/9/13

The Strength Guys
Peak Specialization Mesocycle 1
Week 4, Day 3

Primary Exercises

Sumo Deadlift (2:1:1, 3m rest)
2x345*5 reset each rep (All Time Beltless/Strapless PR!)
4x345*5 touch and go (easy)
+10lbs

Good Mornings (2:0:2 @70%, 2min rest)
4x170*6
*programmed backoff

Non-Primary Exercises

Single Leg Leg Press (2:1:1, 90s rest, RPE 9)
4x1pl+40/s*15
+5lb

BB Glute Bridge (2:1:1, 90s rest, RPE 9)
4x345*8
+5lbs

Leg Extensions (2:1:1, 30s rest, RPE 9)
4x85*15
*should have gone to 100

Hanging Leg Raise (1:1:1, 90s rest)
3xBW*40s
+5s

Notes
Was very surprised to find I woke up feeling great today! Yesterday was a VERY high NEAT day, first half started in my office, but then Scott (my advisor) got antsy and so myself, a colleague, and Scott went out to a 600 acre plot of land owned by zoology to scout field sites... It was basically a 5hr hike through woods/briars, and though it was just walking it was a LOT of it lol. My legs got eaten alive by briars and ticks because I made the mistake of wearing shorts and boots. I think that might actually have been good for me though, like active recovery because I was really feeling great this morning. We had some GNARLY storms roll through about midnight-3am which kept waking me up. Didn't let it stop me from smashing some PR's today though! The workout went great, and although I only got 2 sets of deads resetting, the program technically calls for touch and go reps I felt good enough to do cardio today rather than tomorrow. That gives my legs 2 full days of no work before I tackle another squat PR on Sunday!

PS, I'm getting my puppy tomorrow morning, so expect pictures!

[The Solution]

Eating and growing. time to fill that frame.

[jpfaherty]

Bro text me a pic when you get him!!

[drew419]

In for puppy!

[wrkoutfrq]

5/10/13

The Strength Guys
Peak Specialization Mesocycle 1
Week 4, Day 4

Primary Exercises

Bench (2:1:1 @92.5%, 3min rest)
4x210*3 (PR, too easy!)
2x215*3 (PR!!!!)
+5lbs, then 10lbs

Set 5 (first at 215)


Speed Bench (2:1:1 @65%, 90s rest)
5x145*5

Non-Primary Exercises

Pendlay Row (2:1:1, 90s rest, RPE 9)
4x180*8 PR
+5lbs

Complex 1 (15s b/w A1 and A2, RPE 9)

A1. Seated Cable Rows (2:1:1)
4x170*8

A2. Cable Pullovers (2:1:1, 60s rest)
4x60*10

AMAP Body Weight Dips (3:1:3, 45s rest, RPE 10)
4x13,8,8,6
+reps

Incline DB Curls (2:1:1, 90s rest, RPE 9)
5x27.5*10

Notes
What a FANTASTIC day... This workout was phenomenal, came out of nowhere and felt very strong on bench, which is a rare thing. The prescribed numbers for the bench were actually 208, so I slapped 210 on there and BOY was it easy... I could have done several sets of 5 more than likely. I finally got fed up with it and called the audible by upping the weight, and STILL barely hit an RPE 9. I think part of it was following the advice of JP and tucking my feet more, I feel like I got much better leg drive out of it. The rest of the workout went great, really just felt spot on today, but since I'm focusing heavily on my primary lifts they are def. the highlight. After that drove to Tulsa and picked up the newest addition to my family... I hadn't decided what to name him yet, but as soon as I saw him the first name that popped into my mind was Joey, so that will be his name

Some Pics:

He wanted to sit on my lap on the drive home


BUT I let him have his roaming freedom lol


He eventually curled up and slept half the trip... couldn't get him to wake up to go into my apt lol!


Let him have some fun time before I started his crate training (BREAKING.MY.HEART......)


I'm taking him to visit some friends camping tonight, hopefully he doesn't get too worked up and nervous :/ Tomorrow is an off day, gonna spend the day catching animals both for research and for an outreach project we have going on next Friday. Expect more pics!

[Bnizzle163]

Aw man, your new dog is awesome. Totally jelly!

Outstanding work on the bench. Looks like those weights are starting to fly up across the boards!

[wrkoutfrq]

5/5/13

The Strength Guys
Peak Specialization Mesocycle 1
Week 3, Day 5

Primary Exercises

Squat (1:0:1 @90%, 3min rest)
6x280*3
+10lbs, ALL TIME PR!!!

Set #2


Speed Reset Deadlifts (2:1:X @65%, 90s rest)
6x265*5

Non-Primary Exercises

DB Bulgarian Split Squat (2:1:1, 90s rest, RPE 9)
4x40's*10/s

Hamstring Curls (2:1:1, 30s rest, RPE 9)
4x45*15
+5lbs

Machine Standing Calf Raise (2:1:1, 90s rest, RPE 8)
3x105*15
+5lbs

Weighted Planks (90s rest)
3xBW+45*60sec
+5sec

Notes
Another AWESOME workout today, really pushed my limits on squats! The very last set required a spot on the last rep, every other set was done no-no-no style. All time PR FTW! That said I was pretty wiped for the rest of the workout lol. I could have went heavier on the BSS, but live and learn right? The Ham curls felt VERY solid, and I was getting looks the whole workout for the intensity and drive I had going. Not to mention one of the cute female workers was oggling as well Day off tomorrow, gonna try and get some quality work done... Had a bit of ridiculous unnecessary drama today that really pissed me off, so I'll have to deal with that as well.

Recorded this yesterday, little bit of a vlog for ya!

Aw man, your new dog is awesome. Totally jelly!

Outstanding work on the bench. Looks like those weights are starting to fly up across the boards!

Thanks man, really been trying to push myself recently to the max. The little man is a HANDFUL.... he chews on everything regardless of how much he exercises and doesn't listen worth a damn. I'm trying to crate train him and harness train him, but he's a vag and doesn't like to leave anywhere he gets comfortable. He'll literally stop and wine even if he's been the new place a dozen times. He won't leave the apt. when I try to take him out, hence the harness training (and soon to be leash training)

[jpfaherty]

Nice job on the PR train you have going man! TSG is really working out nicely for you.

I want a pug puppy again

[wrkoutfrq]

5/14/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 1

Close Grip Pull Downs (5:5:1, 60s rest, RPE 8)
5x150*10

WG Seated Row (Superpump method, 1:0:1, RPE 9)
8x100*3

Complex 1 (30s between sets)

A1) Rack Pull (conventional below knee, 3:1:3, @75%)
4x325*5

A2) Pull Ups (3:2:1, RPE 10, 2min rest)
4xBW*6
*after all the previous, DEATH

Complex 2 (no rest b/w exercises, RPE 8)

B1) Rope Face Pull (3:2:1)
80*12,10,10,8

B2) Barbell Curl (3:2:1, 90s)
65*12,10,10,8

Complex 3 (no rest b/w exercises, RPE 8)

C1) DB Seated Supinated Curl (5:1:5)
3x20's*5

C2) Seated Calf Raise (5:1:5, 90s rest)
3x2pl+10*6

Notes
Great way to start off a new program! Don't got a lot of time tonight to update fully but this workout DESTROYED my biceps... it was great, the tempos were really the big kicker this workout. The synergism of all the exercises and tempos really pushed my back and bi's to the limit! I want to do a brief vlog tomorrow to give details on this program, so stay tuned!

Nice job on the PR train you have going man! TSG is really working out nicely for you.

I want a pug puppy again

He's trying the hell outta my patience... lol he HATES a leash and will literally stop and plant his behind and not move. even if I walk away he wont move, just sits there cries. Most of the time he's a good little toad though (that's what he looks like when he knows he's screwed up lol)

[wrkoutfrq]

5/15/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 2

BB Bench (5:5:1, 90s rest, RPE 9)
6x160*5



30sec Eccentric DB Bench (30:0:1, RPE 9)
55's*1
2x65's*1

Complex 1 (No rest between sets)

A1) Seated Cable Fly (5:1:5, RPE 8)
4x60's*6

A2) Lateral Raise (2:2:1, RPE 9, 90sec rest)
4x20's*15
*chest = WRECKED

Weighted Dips (1:0:1, 30s rest, RPE 9)
80*12,10,10,8

Close Grip Pushups (3:1:3, 2min rest)
65*12,10,10,8

Rope Tricep Overhead Extension (Superpump Method, 2:0:1)
8x80*3

Cardio:
HIIT: Stationary Bike

Notes

[The Solution]

5:5:1 is a pain in the butt, Get ready for the squats

[wrkoutfrq]

5/16/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 2

Squats! (5:5:1, 2min rest, RPE 9)
5x185*5

Barbell RDLs (2:0:1, 2min rest RPE 9)
235*10,10,8,8,6



Complex 1 (30s rest between sets)

A1) Leg Press (to stoppers, 3:2:1, RPE 8)
4x3pps*15

A2) Leg Extension (5:1:5, 90sec rest, RPE 9)
4x70*5

Preacher Curls (3:2:1, 60s rest, RPE 8)
6x75*6

Complex 2 (30s rest between sets, RPE 8)

B1) Lying Hamstring Curls (1:0:1)
3x55*15

B2) Double Pinwheel Curl (2:2:1, 2min rest)
3x20's*15

Seated Calf Raise (Superpump Method, 2:0:1)
8x2pl*3

Notes
Late update, been a ridiculously busy 2 days... Yesterday was full of research and writing and today was a whole day of outreach activities accompanied by lots of drama lol. The workout yesterday was ballin though! The squats were a lot of fun, really like to sit down in the bottom and feel the tension on all the different movers. By the time I got to the ham curls my legs were WRECKED, so those were a bit of a struggle. I've also never done the superpump method with seated calf raise, and I literally could barely walk after! I'm taking a refeed today on my off day because tomorrow I've got some high rep deadlifts on the menu, gonna be awesome!

5:5:1 is a pain in the butt, Get ready for the squats

See above

[The Solution]

Rep tempo makes me feel llke a girl on some things. The burn = well worth it.

[Bnizzle163]

Hell yeah, that tempo is killer. It's a nice change of pace, that's for sure.

[wrkoutfrq]

5/18/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 4

Deadlifts (1:0:1, 2min rest)
6x295*10

Seated Cable Row (5:1:5, 90s rest, RPE 8)
150*8
3x130*8
120*8
*LOL

Complex 1 (30s rest between sets)

A1) Reverse Grip Lat Pull down (1:0:1, RPE 8)
4x150*8

A2) Inverted Row (2:2:1, AMAP, RPE 10)
4xBW*9,8,8,7

Barbell Curls (1:0:1, 60s rest, RPE 9)
3x65*15
2x55*15
*making sure to maintain form

Hanging Leg Raise (1:0:1, 60s rest, RPE 9)

Cardio
HIIT: Stationary Bike

-----------------------------------------------------------------------------------------

5/19/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 5

Bench Press (1:0:1, 2-3min rest, RPE 9)
160*8 (WAY too easy...)


5x165*8
*kept rest at 2min max...

Seated DB press (1:0:1, 90s rest, RPE 9)
5x65's*6

Complex 1 (30s rest between exercises)

A1) Banded Machine Press (1:0:1, RPE 8, w/ double mini's)
4x130*8

A2. Close Grip Push Ups (5:1:5, AMAP, 2min rest)
3xBW*5
BW*4

Complex 2 (No rest b/w exercises, RPE 8)

A1) Plate Loaded Shoulder Press (5:1:5)
35/s*6
30/s*6
2x25/s*6

A2) Lateral raise (1:0:1)
4x30's*10

A3) Tricep Press Down (1:0:1)
4x60*10


Notes
Late update, been absolutely crazy the past few days.... Other than gym time, every other minute has been spent collecting frogs. I've been riding the roads chasing tornadic storms (srs) hoping to find toads out in the rain. It's been successful (somewhat) but a LOT of work. To make things worse my new field tech is a know-it-all who thinks way too much of himself, and is extremely judgemental. If I don't kill him in the next few weeks it'll be a miracle. These workouts were both fantastic! Even today's after being out til 1am fighting storms... I had a vid of the deads but accidentally deleted it in my rush to get pics of toads :/ Oh well! Tomorrow is Day 6 of this first week of the meso, be looking for a vlog for recap!

Rep tempo makes me feel llke a girl on some things. The burn = well worth it.

Hell yeah, that tempo is killer. It's a nice change of pace, that's for sure.

#TRUTH... it amazes me how much I have to take off on rep work because of the fatigue that sets in quick!

[jpfaherty]

Absolutely killing it man! Nice work as usual.

[wrkoutfrq]

5/20/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 6

Squats (1:0:1, 2-3min rest)
6x210*10

Lying Leg Curl (3:3:1, 90s rest, RPE 9)
5x65*6

Complex 1 (30s rest between sets)

A1) Banded Leg Press (1:0:1, RPE 9)
4x2p+25/s*15
*using old school cybex leg press

A2) Glute Ham Raise (2:2:1, RPE 9, 2min rest)
4xBW*6
*had to use lat pull station w/ bar assistance :/

Complex 2 (no rest b/w exercises, RPE 8)

B1) Cable Curl (1:0:1)
4x60*10

B2) Leg Extension (1:0:1)
4x70*15

B3) Lying Band Curl (1:0:1, AMAP, 90s rest)
4xMini's*30,22,20,20

Cardio
HIIT: Stationary Bike

Notes

Absolutely killing it man! Nice work as usual.

Thanks bud, gotta improve every day!

[jpfaherty]

Crazy what happened on OK! Glad you're alright man.

How's the puppy doing?

PS - Epic beard, looking sharp (no homo)

[Bnizzle163]

Crazy what happened on OK! Glad you're alright man.

How's the puppy doing?

PS - Epic beard, looking sharp (no homo)

All of this.

Wish I could grow an epic beard. Best I can do is grow a ratty looking mustache and a chin muff .

[wrkoutfrq]

5/22/13

The Strength Guys
Tension Hypertrophy M1
Week 2, Day 1

Close Grip Pull Downs (5:5:1, 60s rest, RPE 8)
5x170*10
+20lbs

WG Seated Row (Superpump method, 1:0:1, RPE 9)
8x120*3
+20lbs

Complex 1 (30s between sets)

A1) Rack Pull (conventional below knee, 3:1:3, @78.5%)
4x340*5
+15lbs

A2) Pull Ups (3:2:1, RPE 10, 2min rest)
4xBW*6
*rack pulls felt SOLID!

Complex 2 (no rest b/w exercises, RPE 8)

B1) Rope Face Pull (3:2:1)
Lvl 10*12,10,10,8

B2) Barbell Curl (3:2:1, 90s)
70*12,10,10,8
+5lbs

Complex 3 (no rest b/w exercises, RPE 8)

C1) DB Seated Supinated Curl (5:1:5)
3x25's*5
+5lbs

C2) Seated Calf Raise (5:1:5, 90s rest)
3x2pl+15*6
+5lbs

Notes
LOTS of added weights this week, didn't even realize it! last night was the first night in almost a week that I didn't have to go looking for toads (not good conditions) but I still only got ~5hrs sleep. That's alright though because I have better workouts on less sleep anyway! Last week the rack pulls were a bit of a struggle, and the pullups were pretty much death, but this week they both felt pretty solid! Still a definite RPE 10 on the pullups on the tempo, but after upping all my weights on the previous back work I expected it. Not gonna lie, I'm dying for a refeed, which luckily happens tomorrow lol. I have the option of pushing it back a day, but I dunno why in the hell I'd do that! Woke up flat this morning, and my energy in the afternoons is starting to lag, so it's that time

got big things in the works coming up, tomorrow I'm going shopping for some new liviing arrangements! My parents moved and are renting their old house out, so since I NEVER ask for money or help they've decided that they have to pay the difference for me to get a duplex with a garage and yard (for the little toad, aka the puppy lol). Also have my committee meeting Friday morning, which I'm TERRIFIED for, but after it is over it's mostly just doing the research and writing papers. Til tomorrow I'll leave you with a couple shots from last picture update sent to Matt, from this past Saturday morning the day after a refeed. BW = 168.4

Crazy what happened on OK! Glad you're alright man.

How's the puppy doing?

PS - Epic beard, looking sharp (no homo)

The puppy is doing quite well actually! I've finally got him leash trained and he's very close to being house broken too... He's figured out that if he goes to the door I'll freak out and take him out, so regardless of if he has to go he'll hover near it just to go outside lol. I've also got him to sit on command, stay (most of the time), and fetch too! And thanks, dat dere lumberjack status comes easy for me lol

All of this.

Wish I could grow an epic beard. Best I can do is grow a ratty looking mustache and a chin muff .

haha! sometimes it's nice to be a grizzly bear, but other times it can blow... I HAVE to shave every 2-3 days or it literally is just gross. plus I have enough chest hair to weave a rug (when I don't shave it... )


EDIT: sorry for the giant pictures, how the phuuu do you resize pics???

[jpfaherty]

We weight the exact same!

Big things in your future bro! A new pad, yahooo!

What did you name the dog?

[wrkoutfrq]

5/23/13

The Strength Guys
Tension Hypertrophy M1
Week 2, Day 2

BB Bench (5:5:1, 90s rest, RPE 9)
6x165*5
+5lbs

30sec Eccentric DB Bench (30:0:1, RPE 9)
3x70's*1
+5lbs

Complex 1 (No rest between sets)

A1) Seated Cable Fly (5:1:5, RPE 8)
4x60's*6

A2) Lateral Raise (2:2:1, RPE 9, 90sec rest)
4x22.5's*15

Complex 2 (30s rest between sets)

B1) Weighted Dips (1:0:1, RPE 9)
4xBW+10*15

B2) Close Grip Pushups (3:1:3, 2min rest)
4xBW*9,8,7,7

Rope Tricep Overhead Extension (Superpump Method, 2:0:1)
10x80*3
+2 sets

5/24/13

The Strength Guys
Tension Hypertrophy M1
Week 2, Day 3

Squats! (5:5:1, 2min rest, RPE 9)
5x195*5
+10lbs

Barbell RDLs (2:0:1, 2min rest RPE 9)
245*10,10,8,8,6
+10lbs

Complex 1 (30s rest between sets)

A1) Leg Press (to stoppers, 3:2:1, RPE 8)
4x3pps*15

A2) Leg Extension (5:1:5, 90sec rest, RPE 9)
4x75*5
+5lbs

Preacher Curls (3:2:1, 60s rest, RPE 8)
6x80*6
+5lbs

Complex 2 (30s rest between sets, RPE 8)

B1) Lying Hamstring Curls (1:0:1)
4x55*15

B2) Double Pinwheel Curl (2:2:1, 2min rest)
4x20's*15
+1 set

Seated Calf Raise (Superpump Method, 2:0:1)
10x2pl*3
+2 sets

Cardio:
HIIT: Stationary Bike

Notes
Well it's been a pretty sh!tty could days... My committee meeting didn't go so well, and TBH I'm really down about it. I got reamed by one member, and basically was told that my study was more like a second Master's rather than a PhD... I don't particularly feel like discussing it too much to be completely honest, but truthfully I've been only able to focus on that all day. The day started off poorly by me sleeping through my alarm and thus missing the gym. Then the meeting went sour and I hit the gym after, but I couldn't focus on my lift. Too bad too because I was feeling quite good despite having gone 7hrs without food, running on only caffeine. Don't get me wrong I pushed it and all the weights and RPE's are genuine, but I just couldn't focus and my MMC was garbage. Good lift despite it though. Tomorrow is an off day, but I've got a lot of work to do to make sure it's obvious that I belong in a PhD program at all............

We weight the exact same!

Big things in your future bro! A new pad, yahooo!

What did you name the dog?

Same weight but you're probably leaner... besides, that was a heavy weigh in post refeed

I named him Maximus, but call him Max. I've decided to go with the duplex, so I'll be posting up pictures as soon as my contract is signed!

[red_cat]

Doctoral committees can be rough. Sometimes it just feels like they've punched you in the gut...like all your hard work is a joke to them. Been there before and I can empathize. Just keep doing what you do, man.

[The Solution]

Focus on your schooling brother!

[jpfaherty]

So, serious question here...

Do you think these committee people do this to people regulary? By that I mean, do they tell you your work is sub-par, etc, in order to push your harder? I remember Laynes vlog where he said he was basically nanoseconds away from quiting his PHD. Look at him now! Don't get down brother, in the end you'll look back and smile!

[wrkoutfrq]

5/26/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 4

Deadlifts (1:0:1, 2min rest)
6x305*10
+10lbs

Seated Cable Row (5:1:5, 90s rest, RPE 8)
5x130*8
*WTF tough

Complex 1 (30s rest between sets)

A1) Reverse Grip Lat Pull down (1:0:1, RPE 8)
4x160*8
+10lbs

A2) Inverted Row (2:2:1, AMAP, RPE 10)
4xBW*10,9,8,7
+reps

Barbell Curls (1:0:1, 60s rest, RPE 9)
4x65*15
55*15
+1 set at weight

Hanging Leg Raise (1:0:1, 60s rest, RPE 9)
5xBW*15


-----------------------------------------------------------------------------------------

5/27/13

The Strength Guys
Tension Hypertrophy M1
Week 1, Day 5

Bench Press (1:0:1, 2-3min rest, RPE 9)
6x170*8
+5lbs
*kept rest at 2min...

Seated DB press (1:0:1, 90s rest, RPE 9)
5x65's*6

Complex 1 (30s rest between exercises)

A1) Banded Smith Machine Press (1:0:1, RPE 8, w/ double mini's)
4x135*8

A2. Close Grip Push Ups (5:1:5, AMAP, 2min rest)
BW*6,5,5,4

Complex 2 (No rest b/w exercises, RPE 8)

A1) Machine Shoulder Press (5:1:5)
4x75*6

A2) Lateral raise (1:0:1)
4x35's*10
+5lbs

A3) Tricep Press Down (1:0:1)
4x10
*weight unknown

Notes

Doctoral committees can be rough. Sometimes it just feels like they've punched you in the gut...like all your hard work is a joke to them. Been there before and I can empathize. Just keep doing what you do, man.

yeah they made me feel about the size of a mouse, and then kept pushing.... wasn't cool

Focus on your schooling brother!

So, serious question here...

Do you think these committee people do this to people regulary? By that I mean, do they tell you your work is sub-par, etc, in order to push your harder? I remember Laynes vlog where he said he was basically nanoseconds away from quiting his PHD. Look at him now! Don't get down brother, in the end you'll look back and smile!

Apparently the prof who destroyed me is known for being a dick on committees... check the vlog for a description

[wrkoutfrq]

5/28/13

The Strength Guys
Tension Hypertrophy M1
Week 2, Day 6

Squats (1:0:1, 2-3min rest)
6x220*10
+10lbs

Lying Leg Curl (3:3:1, 90s rest, RPE 9)
5x70*6
+5lbs

Complex 1 (30s rest between sets)

A1) Banded Leg Press (1:0:1, RPE 9)
4x2p+25/s*15
*using old school cybex leg press

A2) Glute Ham Raise (2:2:1, RPE 9, 2min rest)
4xBW*6

Complex 2 (no rest b/w exercises, RPE 8)

B1) Cable Curl (1:0:1)
4x60*10

B2) Leg Extension (1:0:1)
4x75*15
+5lbs

B3) Lying Band Curl (1:0:1, AMAP, 90s rest)
4 sets to fail

Cardio
HIIT: Stationary Bike

Notes
Quite a good workout, despite the squats feeling heavier than they should have (IMO). The first 3 sets were cake but I started to lose it a bit after, though no grinders were even close to being had. I won't lie I regret not going heavier on some of the lifts, like the leg press... I probably could have pushed them a little farther, but I wasn't sure at the time (hindsight is always 20:20). I was super busy this morning dealing with applying for the new pad, as well as meeting with my advisor, so I split up lifting and cardio for the first time in a while. It made cardio SUCK because my legs were pretty wrecked after the lift, so by the time I got to cardio I was stiff and starting to get sore lol. Tomorrow is an off day, going out for the whole day to look for toads, gonna try and get some pics for you guys

[wrkoutfrq]

5/30/13

The Strength Guys
Tension Hypertrophy M1
Week 3, Day 1

Close Grip Pull Downs (5:5:1, 60s rest, RPE 8)
6x170*10
+1 set

WG Seated Row (Superpump method, 1:0:1, RPE 9)
10x120*3
+2 sets

Complex 1 (30s between sets)

A1) Rack Pull (conventional below knee, 3:1:3, @78.5%)
5x350*3
+10lbs

A2) Pull Ups (3:2:1, RPE 10, 2min rest)
5xBW*6
*rack pulls were HEAVY

Complex 2 (no rest b/w exercises, RPE 8)

B1) Rope Face Pull (3:2:1)
80lbs*12,10,10,8

B2) Barbell Curl (3:2:1, 90s)
70*12,10,10,8

Complex 3 (no rest b/w exercises, RPE 8)

C1) DB Seated Supinated Curl (5:1:5)
3x25's*5

C2) Seated Calf Raise (5:1:5, 90s rest)
3x2pl+20*6
+5lbs

5/31/13

The Strength Guys
Tension Hypertrophy M1
Week 3, Day 2

BB Bench (5:5:1, 90s rest, RPE 9)
6x170*5
+5lbs

30sec Eccentric DB Bench (30:0:1, RPE 9)
4x70's*1

Complex 1 (No rest between sets)

A1) Seated Cable Fly (5:1:5, RPE 8)
5xLvl 6*6

A2) Lateral Raise (2:2:1, RPE 9, 90sec rest)
3x22.5's*20
2x20's*20
+5lbs and reps

Complex 2 (30s rest between sets)

B1) Weighted Dips (1:0:1, RPE 9)
5xBW+10*15

B2) Close Grip Pushups (3:1:3, 2min rest)
5xBW*9,7,7,6,5
*FUUUUUUUU

Rope Tricep Overhead Extension (Superpump Method, 2:0:1)
10x140*3

Notes
MAN has this week been long... spent several days and nights doing field work, and workouts have been TOUGH to get in. something about being out til 1am catching toads and having to be up at 5-6 just to get the workout in doesn't exactly make for great conditions for fantastic workouts... Either way, gotta do what you gotta do! Not a whole lot to update about, so I'll leave you with some pics from the field

A wetland we were sampling (didn't find a damn thing there)


Which is ok because we got a few that night during some tornadic storms


This is about midnight last night, catching the remaining toads needed for my tox work


The size of some of the females was INCREDIBLE! They'll easily produce 30,000 eggs at a time!


What we've been dealing with today

[wrkoutfrq]

6/1/13

The Strength Guys
Tension Hypertrophy M1
Week 3, Day 3

Squats! (5:5:1, 2min rest, RPE 9)
4x205*5
+10lbs



Barbell RDLs (2:0:1, 2min rest RPE 9)
245*10,10,8,8,6,6
+1 set

Complex 1 (30s rest between sets)

A1) Leg Press (to stoppers, 3:2:1, RPE 8)
5x3pps*15

A2) Leg Extension (5:1:5, 90sec rest, RPE 9)
5x75*5
+1 set each

Preacher Curls (3:2:1, 60s rest, RPE 8)
6x90*6
+10lbs

Complex 2 (30s rest between sets, RPE 8)

B1) Lying Hamstring Curls (1:0:1)
5x55*15

B2) Double Pinwheel Curl (2:2:1, 2min rest)
5x20's*15
+1 set each

Seated Calf Raise (Superpump Method, 2:0:1)
10x2pl*3

Cardio:
HIIT: Stationary Bike

Notes
Late update, mainly just because of more field work and trying to regain my social life (not an easy process with a dog and research!). This session was good, pushed it pretty damn hard and was wiped by the end. I'm not 100% happy with my squats, form was off because of tightness from field work the day before (a lot of time in the car then wandering around bent over). You can see on reps 4 and 5 my elbows shoot back, and I'm getting some butt wink (not usually that bad). i was getting pulled forward onto my toes and so I was having to compensate with my arms... Def. made it harder than it should have been, and I made sure to take a nice long stretch/foam roll after I finished cardio. Other than that the workout was tough but great! Those tempo leg extensions were by far the worst part, after the leg press the burn was nuts! I recorded a vlog yesterday too, but I'm not satisfied with it, but I will be recording one sometime this week for an update!

[wrkoutfrq]

6/3/13

The Strength Guys
Tension Hypertrophy M1
Week 3, Day 4

Deadlifts (1:0:1, 2min rest)
5x315*10
+10lbs

Seated Cable Row (5:1:5, 90s rest, RPE 8)
5x120*8
*did this different, see notes

Complex 1 (30s rest between sets)

A1) Plate Loaded Reverse Grip Lat Pull down (1:0:1, RPE 8)
5x2p+25/s*8

A2) Inverted Row (2:2:1, AMAP, RPE 10)
5xBW*11,9,9,8,7
+reps

Barbell Curls (1:0:1, 60s rest, RPE 9)
6x65*15
+sets at weight!!!

Hanging Leg Raise (1:0:1, 60s rest, RPE 9)
6xBW*15

Cardio
HIIT: Stationary Bike

Notes
don't know what was different about today but this session was MONEY!!!! Deadlifts were spot on, form was textbook and everything. I normally do neutral grip cable low rows, but that was taken so I did some narrow grip overhand rows (similar width to that on a row machine). The lat activation was AMAZING! a pleasant surprise, one that will be continued next week. I was very pleased with my curls too, out of nowhere hitting that PR was very gratifying. By all rights this should have been a sh!t session, I forgot my wallet not once but twice this morning, only to have to go back to my apartment after already getting to the gym. I also ran out of sugar, so my peri-w/o carbs were actually eaten before the first time I got to the gym lol (was marshmallows ) so that actually was ~30min pre-w/o. all that combined seemed to make an amazing workout happen. Maybe that trend will continue tomorrow! On top of all that we caught 38 frogs in 45min this afternoon after not catching any all weekend. All in all a good day