No adversity can slow this train (Journey to the stage in 2012)

[Rypt1]

Didn't get a chance to log Thursday's workout, been busy

Thursday 5/9 - lower hypertrophy WK1 - 142 days out

hack squats
1pps + 30ps x 25
3pps + 15ps x 20
4pps + 5ps x 15
5pps x 12
3pps + 15ps x 16
1pps + 30ps x 20

box jumps
x 12 (1.5ft box, my vertical sux, lol)
x 12
x 12
x 8 (2ft box)

seated leg extensions
189 x 12 (+3lb vs last progression)
189 x 12
189 x 12
189 x 12 + DS 125 x 6 + 85 x 8

glute ham raises
bw+2.5 x 10 (+2.5lb vs last progression)
bw+2.5 x 10
bw x 10

glute-ham machine
124 x 13 (+2lb vs last progression)
124 x 13

seated leg curls
75 x 15 (just for pump/rehab)

DB shoulder press
55's x 15
55's x 15
50's x 15
40's x 16

bottle empty laterals
12's x 13 (+2lb vs last progression)
12's x 13

hang cleans
105 x 10 (+5lb vs last progression)
105 x 8

straight legged calf raises
155 x 15 x 5 sets

Smoking leg workout, I'm crazy sore today, struggled to walk when I got up. Got upper heavy in a bit. Workouts in general have been great now that I've really focused on 4 progression weeks and then a deload week (rinse and repeat). I'm right about 20 weeks out from my first contest and feeling fairly lean already (I know, but who was pics). I need to get some up.

[deltpecx]

I like how the shoulder work popped in there with all that lower hyper work.

20 weeks and lean! Good way to start out!

[Rypt1]

I like how the shoulder work popped in there with all that lower hyper work.

20 weeks and lean! Good way to start out!

Hehe, thanks man. I like keeping shoulder work separate from the other upper body stuff since I feel like I can isolate it fairly well from chest work.

Friday 5/10 - Upper heavy WK1 - 20 weeks out

weight = 191.6lb, expected a prep low tomorrow/Sunday. Right now this matches the low

decline bench press
175 x 5
200 x 5
225 x 4
250 x 3
275 x 3
285 x 3
285 x 3
285 x 2
255 x 5

DB flyes
30's x 12
30's x 12

seated cable rows
200 x 5
212.5 x 5
215 x 5
217.5 x 5

lat pull-downs
217.5 x 5
217.5 x 5
217.5 x 5 + DS 75 x 14

skull crushers
115 x 5
115 x 5
115 x 5

BB curls
105 x 5
105 x 5
105 x 5

bicep/tricep supersets (pump stuff)
x 3 sets

abs
200 x 8 x 3 sets (weighted ab machine
x 80 reps (various stuff)

Good upper workout. Bench was a bit heavier than I hoped but got it done. Subbed seated cable rows for this go round to save my lower back CNS (instead of BB rows) and save them for Deadlift Mondays. Added in some heavy, lighter rep stuff for abs, too. Looking forward to Mother's Day Brunch; and refeed Sunday

[Ccm644]

20 weeks out and doing great

Slow and steady dieting and your hitting new PR's

Have a nice refeed on Sunday

[deltpecx]

Hehe, thanks man. I like keeping shoulder work separate from the other upper body stuff since I feel like I can isolate it fairly well from chest work.

I rarely do delts with chest anymore. Too much strain on these old joints..
Plus I too like to isolate them.

[Rypt1]

20 weeks out and doing great

Slow and steady dieting and your hitting new PR's

Have a nice refeed on Sunday

Thanks! Definitely pushing it as hard as I can.

Monday 5/13 - 138 days out - WK2 lower heavy

deadlifts
135 x 10
225 x 7
275 x 5
315 x 4
340 x 2
355 x 2
315 x 5
225 x 8

hack squats
2pps x 6
3pps x 6
4pps + 15ps x 5
4pps + 15ps x 5

seated leg extensions
232 x 9 x 3 sets

seated leg curls
149 x 9 x 3

BB shoulder press
95 x 8
135 x 5
160 x 3
175 x 2
185 x 1
145 x 6

bottle empty laterals
12.5's x 11 x 4 sets

Good day for a lift, definitely after yesterday's Mother's Day refeed. I actually caught the stomach bug that the kids had on Friday night. Never threw up but was feeling achy and lethargic. Felt better late Saturday but my weight had dropped into the 189's, likely due to dehydration, although I still had a gallon + of water for the day. Felt great yesterday and today. Didn't weight myself but I'm probably around 194 or so, I'll weight tomorrow. Workout went well over all. Wish deads would get easier, always feel so darn heavy

[Ccm644]

Glad you got over the bug very quickly!

Sounded nasty

[Rypt1]

Glad you got over the bug very quickly!

Sounded nasty

thanks! Feeling great/back to normal now


Tuesday 5/14 - WK2 Upper hypertrophy

decline bench press
175 x 9
200 x 8
245 x 11
245 x 10
245 x 8 (didn't quite have it today)
180 x 19 (burnout set)

cable flyes
50's x 15
60's x 14
60's x 14

one-arm DB rows
105 x 11
105 x 11
105 x 11
105 x 11

lat pulldowns
142.5 x 11
142.5 x 11
142.5 x 10

inclined DB curls
37.5's x 11
35's x 12
20's x 10 (TUT set, 5 sec down, power up, the burn hurt so good)
20''s x 10 (same, TUT)

cable curls
45's x 13
40's x 12

tricep pulldowns
157.5's x 13
157.5's x 13
157.5's x 12
157.5's x 12

overhead DB extensions
55 x 14
55 x 13
55 x 13

abdominals
300 reps of various stuff

Definitely felt like I was lagging a step in this workout. Took a bit longer than usual and just felt a bit tired. Got mostly what I wanted to hit. Definitely sore today. Got some foam rolling and a short stint of HIIT in a bit but mostly resting up for tomorrow's workout.

[demonwareltd]

What is this 245x11 insanity on bench!? I think I have 5 sets of 240x3 and I'm thinking those are gonna be extremely tough. Great workout!

[jpfaherty]

Strong bench is strong. Nice work man.

[bigryan03]

Doing awesome stuff in here dude! Keep at it. Any update pics?

[Rypt1]

What is this 245x11 insanity on bench!? I think I have 5 sets of 240x3 and I'm thinking those are gonna be extremely tough. Great workout!

Thanks, Stan. It was decline which is a bit easier than flat bench. Yeah, I'm happy with it in general. Would love it to equate to a few reps at 315. Once I hit around 290-300 or so, I seem to hit a wall. Just gotta keep working at it.

Strong bench is strong. Nice work man.

Thanks J.P., working on it

Doing awesome stuff in here dude! Keep at it. Any update pics?

Hey thx, Ryan. Yeah, prep is going well. I do need to get some update pics. Been so busy with the kids, foster parent certification, work, etc. You know how it is. I'm lucky to find the time to get my workouts in right now. I'll get some up soon, though.


Thursday 5/16 - WK2 lower hypertrophy

Weight = 192.0

hack squats
1pps + 30ps x 26 (+1 rep vs last week on all sets)
3pps + 15ps x 21
4pps + 5ps x 16
5pps x 12
3pps + 15ps x 17
1pps +30ps x 21

box jumps
x 13 for 3 sets
x 9 (big box)

seated leg extensions
189 x 13
189 x 13
189 x 12

glute ham raises
bw + 2.5 x 12
bw + 2.5 x 11
bw x 10

glute ham machine
124 x 14
124 x 13

bottle empty DB laterals
12's x 14
12's x 13
12's x 13

hang cleans
105 x 11
105 x 10

straight legged calf raises
155 x 16 x 5 sets

Good leg workout. Energy felt must better than it did on Tuesday. Laid off a bit on shoulders. I usually do DB shoulder presses but let them heal up a bit more in prep for tomorrow's heavy bench.

[Rypt1]

Didn't get a chance to log last Friday's workout:

Friday 5/17 - WK2 Upper heavy - 19 wks out

decline bench press
175 x 5
200 x 5
225 x 5
250 x 3
275 x 3
290 x 1
300 x 1
260 x 4
260 x 4

DB flyes
30's x 13
30's x 13

cable rows
212.5 x 5
215 x 5
217.5 x 5
220 x 5

pull downs
217.5 x 5
217.5 x 5
217.5 x 5 + DS 75 x 16

skull crushers
120 x 5
120 x 5
115 x 5

BB curls
110 x 5
110 x 4
105 x 5

bicep/tricep supersets (pump stuff)
x 3 sets

abdominals
210 x 8
210 x 8
210 x 8
+90 reps of various stuff

Good workout for a Friday. Shoulder was bothering me a bit, though. Bothered a bit over the weekend but feels great today. Busy weekend, had a little of everything. Wife and I went to a charity ball (dance, auction and good food), bathroom re-grout work, swim lessons, birthday parties, sleep overs, house work, fixing fridge and van likely blew a head gasket. Overall, a good weekend but very tiring.

[deltpecx]

Some heavy lifting all around!

[Rypt1]

Some heavy lifting all around!

Thanks!!

Tuesday 5/21 - WK3 Upper hyper - 130 days out

weight = 191.6

decline bench press
175 x 9
200 x 8
245 x 12
185 x 10 (TUT set, 5 down, power up)
185 x 10 (TUT)
185 x 10 (TUT)

cable flyes
50's x 16
60's x 15
60's x 15

DB rows
105's x 12
105's x 12
105's x 12
105's x 9 + DS 60's x 10

lat pull downs
142.5 x 12
142.5 x 11
105 x 10 (TUT set, power pull, 5 sec up)

incline DB curls
35's x 12
22.5's x 11 (TUT set)
22.5's x 10 (TUT set)

reverse cable curls
45's x 15

tricep pull-downs
157.5 x 12
157.5 x 13
157.5 x 13
157.5 x 13

overhead DB extension
60 x 12
60 x 12

abdominals
x 85 x 3 sets of various stuff

Workout was good, fast paced. The TUT sets are killer. The DB rows were really tough as well but hit the numbers I planned.