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

[Rypt1]

Hello, I just competed in my first natural bodybuilding shows in 2011. As a young buck, this was a dream of mine. I am truly amazed at what the body can accomplish with persistence and hard work.

I had been competing in amateur kickboxing for a number of years but at the end of 2010 when training would typically start for fights in April and May, my motivation just wasn't there. I weight train at our local YMCA (shout out to Chippewa Valley YMCA in Chippewa Falls). Some of the other guys and gals at our Y had been doing some local shows for the past year and they were prepping for shows in the spring of 2011. I figured if they could do it, why couldn't I. After finding this site and putting a plan together, I got to work. I was totally amazed at the transformation I was able to make. Well after a few shows I'm hooked.

Although I had a great transformation, I found that I still had much to learn and much experience to gain. In my first show (April 2011), I dieted on too low a calories and lost too much lean mass. I came in quite conditioned but lost some lean mass. I ended up 6th out of 6 and was a bit disappointed but driven to improve. Here are some pics from that first show:

[Rypt1]

Another pic from the first show.



Fast forward to October, 2011. I just competed in the 2011 Natural Badger Classic in Menomonie, Wisconsin. I entered 4 categories:

Submasters, Novice Tall, Mr. Wisconsin and Open Tall. I took 2nd, 5th, 4th and 5th. I was very happy about how I did but I knew that I needed to improve and put on some mass in several areas. Here are a few pics from my 2nd show:

In the first pic, I am the 5th one over in the black trunks (this was from Open tall).


Here I'm in the middle


This was from submasters. I lost to the guy on the right




I also did a third show this past weekend (made sense since it was fairly close and only 2 weeks after my 2nd show). It was the 2011 Northern States Natural Classic in Elk RIver, MN. This show was much bigger than my 2nd show and it had several Pro Cards awarded. So the competition was fierce and I was very "out classed" as I'd call it. Many of the competitors were huge. I entered sub-masters and novice tall. Both were stacked with very good competitors. I had lean-ness on a few of them but many were much bigger. I didn't get the top 5 in either. Again, I was a bit disappointed but this will stoke my motivational fire for 2012. I plan to compete next October, 2012, likely in both shows again.

As I see it, my legs, chest and back are decent but I will continue to hit those hard. My arms and shoulders/delts are severely lacking and will be brought up. I also need to work on dieting down a little better (start out with higher calories) and dial it down better to improve lean-ness in my legs. I want them to really pop this time around. Of course adding a little size to them should help. My training will consist of a mix of heavy weeks and more medium/hypertrophy type weeks.

I'm approximately 348 days out and I'll start logging the journey here.

[Rypt1]

Monday 10/23 (Heavy) - 348 days out

weight training is in the morning at 5am

weight = 186.4 (up about 10lbs from post-comp pigout, now back on the diet and will ramp up calories)

Sumo deadlifts
185 x 3
205 x 4
225 x 3
225 x 4
225 x 3 (first time doing this exercise!)

leg press
225 x 4
230 x 4, x 4, x 3, x 4

lateral DB raises
17.5 x 10 x 2 sets
20 x 10 x 2 sets

BB shrugs
315 x 8 x 3 sets

DB shrugs
90 x 12 x 2 sets

one-legged calf raises
20lb x 8
25lb x 8 x 3 sets

did 20 minutes of HIIT on the elliptical, pre-noon

Good first workout, post competition. My strength will start to return over the coming weeks, felt it already.

[Rypt1]

Tuesday 10/25 (Heavy) - 347 days out

weighted pull-ups
bw + 30 x 3 x 6 sets

bench press
230 x 3
235 x 3 x 4 sets

DB flyes
45s x 10 x 3 sets

reverse & front cable curls & close-grip bench press super set
35 x 6 & 155 x 5
45 x 6 & 165 x 4
50 x 6 & 165 x 5

cable side laterals
25 x 10 x 3 sets

Good overall workout. I was worried that my bench would be pretty weak after 2 competitions. As I up my calories, it should continue to strengthen. The weighted pull-ups were tough but really worked the full range of motion and slow. In terms of diet, I used IF for most of my contest prep. I probably won't totally abandon it now since I'm so used to it and like eating larger portions.

Things are getting busy at home. How can they not be with 4 girls. My two oldest are in full swing on the Y swim team and they recently started with a cheer team. My 2nd oldest is gonzo about cheer team. Our third has a fever and our 1 yr old has hit her terrible 2's months in advance. I really look up to my wife and the amazing job she does as a SAHM.



Wednesday 10/26 - 346 days out

decline sit-ups
bw x 8
bw + 5 x 8 x 2 sets
bw + 7.5 x 8

For the decline sit-ups, I hold the plate behind my head.

cardio
10 basketball court sprints
5 minute run with 40lb weighted vest (41.6 lbs actually)
pre-noon cardio - 30 minutes LISS/MISS on the elliptical

Today is pretty much a rest day in terms of weight training. Just did some light ab work. During contest prep, I did a 5 day split. Now in early offseason, I'm moving to a 4 day split, hitting most body parts at least 2x each week. Didn't quite hit my diet last night. The plan was to get back on the contest diet and slowly add calories. Did good until late last night and the wife and kids put a pizza in the oven. Had 2 small slices and a few other things. Will do better today. Once I get the weight somewhat stable, I'll ramp up. So far, I feel great though and don't feel bloated. I'm spilled a bit but not too bad.

Looking forward to tomorrow's workout!!

[Rypt1]

Thursday 10/27 - 345 days out

DB lunges
bw x 8
20s x 5
50s x 4
45s x 5 x 3 sets

seated leg curls
161 x 7 x 3 sets

seated leg extensions
120 x 28 (to failure)

1 legged seated leg extensions
130 x 8
135 x 8 x 2 sets (1 leg PR)

cable shoulder laterals
27.5 x 10
25 x 11
25 x 10 (really working on bringing my side delts up!)

BB shoulder press
135 x 4
135 x 5 x 2 sets
135 x 3 (this set was a real struggle)
95 x 5 (behind the neck, slow and full ROM)

BB high pulls
115 x 10 x 3 sets

Crushed my legs today. Can really feel the pain in them right now, especially after the lunges. A bit disappointed in my shoulder press. Felt much weaker than usual. Not sure if it is due to putting them towards the end of the workouts (usually the first thing), doing side laterals first or because I'm still gaining strength back after my competitions. Laterals felt very good though. First time doing BB high pulls, they felt a bit awkward. I'll have to practice them some more.

[Rypt1]

Friday 10/28 - 344 days out

Weight = 183.6 (+7lbs, weight is starting to normalize)

DB bench press
90s x 6 x 3 sets

decline bench press
235 x 2
225 x 3
225 x 3 + drop set: decline DB flyes 45s x 10

BB rows
225 x 5 x 5 sets
drop set after last set: 135 x 5

incline DB curls
35s x 6
35s x 7 x 2 sets

forearm curls
95 x 10 x 3 sets

overhead DB tricep extension
90 x 8 x 3 sets

single arm low pulley kickback
x 10, x8, x8

Cardio
20 minutes of HIIT on the stepper (will do at 11am)

Good workout. The decline bench was a bit tougher than I anticipated but I figure I'm still working my strength up post-contest. The DB bench presses felt strong though.

Next week is medium/hypertrophy, so looking forward to that. Friday and Saturday are rest days.

[Webber91]

Subbed bro

[Rypt1]

Subbed bro

awesome, glad to have you aboard. I've been lurking in your log often. Very inspriational

[Rypt1]

This offseason couldn't come soon enough. Wouldn't want the full stress of a contest prep right now. My wife is preparing to donate one of her kidneys to her mother who is on dialysis. She's pretty amazing to give such a gift. Didn't seem real but it just go real as we set a date for December 29th.

Kids are really busy as well. They are on the swim team and meets start up in the next few weeks. They are also on a cheer team and have a flash mob at the mall this weekend. Kids are excited for trick or treating/Halloween as well. Going to dress up as Neo from the Matrix when I take the kids.

My weight is doing much better this time around versus after completing my first contest. After a week, I'm only up about 7lbs. I'm sure I could do better but in my first go round, I was up over 25lbs after less than two weeks. I won't make the same mistake this time. I also think I have a smart plan for improving my weaknesses. Typically I'd only hit a body part one time per week. This time I'll hit things like my side delts 2 to 3 times a week (I'll reduce the volume, though).

Funny for the day
==============
Our exchange student, Bodin (he's from Serbia), stated that he was going to the "hair dresser" after school. I told him to never say those words out in public. He's likely to get beat up. In America, men DO NOT go to a hair dresser. They go to the barber. He felt thankful (and safer) with the info. Unfortunately I didn't say anything about the scarf or fanny pack he was wearing

[Rypt1]

Monday 10/31 - 341 days out

weight = 187.6 (+10lbs, had some good eats over the weekend )

hack squat
150 x 3 x 6 sets (speed sets)
250 x 10 x 3 sets

rack pulls
250 x 12
265 x 10
265 x 12

single leg calf raises
bw + 10 x 16 x 3 sets

behind the neck press
115 x 10 x 3 sets

seated DB laterals
15s x 15 x 2 sets

DB shrugs
80s x 16 x 3 sets

Cardio
20 minutes of HIIT & ab work (pre-noon)

Felt strong in today's workout. Really ensuring that form and full ROM is used. Behind the neck press and laterals felt great as well. I'm really focused on bringing my arms and shoulders up in the coming months for competitions in late 2012. Diet has been perfect during the day. It is night that is the killer. Had lots of good eats this weekend. I think this week I'll stick to maintenance or a tad over. Weight isn't fluctuating wildly like it did after my first comp, so I feel good about where I'm at as I'm holding on well to vascularity. Got good sleep this weekend as well. Well, with 4 kids, I never have problems sleeping. It mostly comes down to how many hours. I get 6 hours on a great night. This weekend, I had a couple 8 hour nights which is typically unheard of.

Tonight is trick or treating with the kids. They are super-excited. I'm looking forward to spending the time with them. They grow so fast, so I cherish the time I get with them as life is fleeting. We aren't guaranteed tomorrow. Heck, we aren't even guaranteed this afternoon or even the next hour. I guess my affirmation for the day is enjoy the time you have with those you love because time is our most valuable asset (and not tangible things).

[Rypt1]

Tuesday 11/1 - 340 days out

lat pulldowns
162.5 x 12 x 2 sets
155 x 12
155 x 12 + drop set 80 x 10 (behind neck pull down)

incline bench press
170 x 12 x 3 sets

cable flyes/cross overs
80s x 12 x 3 sets

speed curls
85 x 3 x 6 sets

1-arm cable curls
50 x 12 x 2 sets
45 x 12

close grip bench press (for speed)
135 x 3 x 6 sets

tricep pull downs
130 x 14
140 x 14
140 x 15
145 x 14

cardio
Will do 25 minutes of LISS on the elliptical
3 sets of DB laterals (12 -14 reps)

Good workout today. I was really glad to be able to hit 170 x 12 on all 3 sets of incline bench. I also liked the speed sets on bi's and tri's. Hadn't really done this before, so I'll be working it in more often. Overall, a really good workout.

Kids enjoyed trick-or-treating, both downtown and in the neighborhood. It was pretty chilly but I enjoyed it as well. Kids took home a major haul. Here's a quick pic of my girls (need to get something a little more recent):



They keep me busy and on my toes. They are a blessing, though. Back to the Halloween candy, not sure if I'll be able to stay away from it. I'm a chocolate nut, so I might have to hit their stash from time to time

[CHRIS925]

Nice work bro! Love the username

The wife is doing something priceless there.. I admire that.

25lbs in under 2 weeks?! Jeezus! Glad you have a bit more control this time.

... Nice picture of the kids.. They've gotta be your main pride & joy

Keep doin' what you're doin' man. I'll be following along.. cheers to an awesome off season

[Rypt1]

Nice work bro! Love the username

The wife is doing something priceless there.. I admire that.

25lbs in under 2 weeks?! Jeezus! Glad you have a bit more control this time.

... Nice picture of the kids.. They've gotta be your main pride & joy

Keep doin' what you're doin' man. I'll be following along.. cheers to an awesome off season

Thanks brah! I really appreciate it. I have to say, I've followed along on your log/prep as well and you look amazing. Definitely inspirational.

[Rypt1]

Tuesday 11/1 - 340 days out

Cardio
Ended up doing 30 minutes of LISS (~340 kcal) on the elliptical. I'm also very determined to bring up my side delts and traps, so I've been hitting the side laterals with strict form 2 to 3 times a week. I actually split the side DB laterals from my main workout this morning and did them after the LISS session.

side DB laterals
20s x 13 x 3 sets

[Rypt1]

Today was pretty much an "off" day for training. I got to sleep in until 6am which was kinda nice.

cardio (pre-noon)
30 minutes of LISS on the elliptical

weighted sit-ups (weight held behind the head)
+15x10
+15x10
+10x10

Really focused on using my abs on the lift and not my legs.

Felt good to get a light sweat since I spend most of my day seated behind a desk. I'm anxious for tomorrow's training, though. I just love hitting the gym (guess that shouldn't be a surprise).

[Rypt1]

Thursday 11/3 - 338 days out

Weight = 189.4 (+11.8)

Medium/Hypertrophy

leg press (quad focus)
200 x 12
225 x 12
230 x 12

seated leg extensions
130 x 3
135 x 3 x 5 sets (above sets were all speed focused)
124 x 25 (inner quad focus, to failure)
124 x 26 (outer quad focus, to failure)

seated leg curls
144 x 13
144 x 13
144 x 12

BB glute bridges (first time doing these)
135 x 10 (warmup)
235 x 10
305 x 10
325 x 10 (PR)

standing shoulder press (speed work)
105 x 3 x 3 sets

seated behind the neck BB shoulder press
115 x 11 x 2 sets
115 x 10

bent over DB laterals
17.5s x 13
20s x 13 x 3 sets

Cardio (pre-noon)
30 min of LISS on elliptical
DB single leg calf raises (need to do 3 sets of 15)

Another good workout in the books. Been eating real good during the day. Night's been the killer with Halloween candy and the wife baking. I think I'm starting to get a little more control. I don't feel bad or bloated though and the vascularity is still up. I'm a bit on the fence as to whether to just keep eating as I have and don't worry about the fat (I know a longer prep) but I do feel this is a super-anabolic window. After my first prep, some of my lifts went up 20 to 30% from their previous maxes. I think I'll reign things in a bit. I might do the mini-cut thing as well (4 or 5 weeks of bulking and 2 weeks of cutting).

[Rypt1]

Friday 11/4 - 337 days out

Hypertrophy/medium

decline bench press (speed work)
165 x 3 x 5 sets
205 x 12
205 x 10

DB flyes
50s x 13
55s x 13

pendlay rows
135 x 12 (PR - 1st time doing these )
135 x 12

standard BB rows
135 x 15

[U]cable curls/U]
50 x 15
52.5 x 15 x 2 sets

reverse forearm curls
95 x 10 x 3 sets

front forearm curls
100 x 10
105 x 10

lying side tricep extension (with DB)
35 x 13 x 2 sets

overhead cable tricep extension
110 x 14 x 2 sets
120 x 14

Good workout. The decline bench felt strong, happy that I was able to get to 12 reps at 205. The pendlay rows were a new one for me (thus the PR). They were definitely interesting and I think a good one to keep in. I started off much lighter versus my typical BB rows to make sure I did proper form. It was also a bit more straining on the lower back but not too bad.

[Rypt1]

Monday 11/7 - 334 days out - week 3

Heavy

Weight = 191.2 (+14.6)

leg press
240 x 5 x 3 sets
250 x 5
250 x 4

seated lateral DB raises
22.5s x 10
22.5s x 12 x 2 sets

deadlifts
255 x 4 x 3 sets
260 x 3
265 x 3

BB glute bridges
335 x 8
365 x 8 (PR)
365 x 8

BB shrugs
315 x 6 x 3 sets

DB shrugs
95s x 12 x 2 sets

Cardio
LISS for 25 min on elliptical
-single leg calf raise: bw+30 x 10 x 3 sets
-weighted sit-ups (weight behind neck): +15 x 10 x 3 sets

Good strong workout today. Nearing a PR for deadlifts (275 x 1) and I only started doing them for the first time about 10 months ago. Excited for tomorrow's workout, weighted pull-ups and bench.

Had a good weekend, busy, though. Girls had a piano recital on Saturday and then our oldest had to sing early on Sunday for the church choir. Cheer team was last night. Took the little ones to the children's museum during that and they had a blast running around. Gonna be busy up through my wife's surgery in late December. We have one of our old exchange students coming for a visit, Thanksgiving, two birthdays, Xmas, swim meets, the kidney donation. I think we have something major going on every weekend until the new year. Better eat up, got to keep my strength up.

[Rypt1]

Tuesday 11/8 - 333 days out - week 3

Heavy

weighted pull-ups
bw+30 x 4 x 6 sets

bench press
240 x 5
245 x 3 x 2 sets
250 x 2.5 (needed help on last half, should have waited 3 mins instead of 2 mins)
245 x 3

DB flyes
50s x 10 x 3 sets

incline DB curls/close grip bench press super-set
40s x 6 & (175 x 6)
45s x 7 & (75 x 5)
50s x 4 + 40s x 2 & (175 x 5)

cardio
pre-noon, 26 min LISS on the elliptical, 300 kcal
side DB laterals: 20s x 12 x 4 sets

pretty good workout. Was feeling a bit stiff, especially my traps (from yesterday's workout). Hit my goals on weighted pull-ups and bench, so put in a good days work. The incline DB curls felt pretty strong as well. The close grip bench was pretty tough, probably since I did regular bench earlier in the session; I still improved over last week's session, though.

[Rypt1]

Wednesday 11/9 - 332 days out - week 3

Heavy

Cardio
HIIT (pre-noon)
abs: 15 (or 20lbs) held behind neck sit-ups for 4 sets

On the abs, I'm really working on the mind/muscle connection of the abs and making sure I don't bring in the use of my legs. Seems to be going well thus far. This is pretty much an off day from training though, which I hate. I just love a hard workout to start the day. It really gets things rolling.

Seems like these days, our family has so many irons in the fire. Had my 4 yr old's pre-K conference this morning. I'm so proud of her. She is doing well and has a real love for school. Teacher says she is an observer and fairly quiet. She is the exact opposite at home and a real spitfire, always bouncing off the walls and always talking. Guess she needs a break at school.

We have an old exchange student from South Korea (now going to college in the US) coming to visit us for the Thanksgiving holiday. The family is excited about that. He wants to go workout with me. We'll see but I expect him to sleep in instead.

Looking to refinance the house as well. We currently have a 4.85 30 year rate. Looking to move into a 10 year 3.1% rate. I think it will be a big win to get the house paid off in 10 years. That will be the time when all the girls will be hitting college/getting married and spending all me $$$$

Our current foreign exchange student (from Serbia) has been having trouble with math (pre-Calculus). I told him that he should ask me for help. Of course I was a bit worried that I wouldn't remember any of that stuff since I hadn't seen really any of it in 10+ years. He finally asked me last night. I prefaced him that it might take me a while to remember how to do the math. Nope, came back like riding a bike. He was surprised by my confidence in doing the stuff he was working on (graphing inequalities).

Better go for now, gotta get some work done

[Rypt1]

Thursday 11/10 - 331 days out - week 3 - Heavy

DB lunges
50s x 5 x 5 sets (last set was a struggle)

seated leg extensions
125 x 27 (failure!)

seated 'single' leg extensions
138 x 8 x 3 sets (PR)

seated leg curls
161 x 8
163.5 x 8 (PR)
163.5 x 8, x 7

cable side laterals
27.5s x 11
27.5s x 11
27.5s x 11 + DS 17.5s x 10

seated shoulder press
135 x 5
140 x 5 x 4 sets (felt much better than last week where I struggled with 135)

seated calf raises
107.5 x 8
107.5 x 10 x 3 sets

BB high pulls
120 x 10 x 3 sets

Great leg workout, they're fried. I couldn't even squat down if I wanted to (I'd probably cry). Hit a couple of PR's in the single leg extension and seated leg curls, so happy about that. Shoulder strength in the seated shoulder press felt much better this week as well.

Still trying to get my diet under better control. I'm definitely in surplus but I think by a little too much. I did good until late last night when the stress of the day, kids, etc got to me. I've been bulking for the last 3 weeks, so I'll probably do a 1 week cut and alternate this way for a while until I manage things a bit better.

[panagioti]

^ taking notes on those workouts, i think its time for something HD

[Rypt1]

What does HD mean?

[Rypt1]

Friday 11/11/11 - 330 days out - wk 3 - Heavy

Weight = 191.1 (+14.5lbs)

DB bench press
95s x 5 x 3 sets

decline bench press (fairly slight decline)
235 x 4, x 3, x 4

DB rows
100 x 5 x 5 sets (PR)

incline DB curls
40s x 8, x 7, x 7

forearm curls
105 x 10 x 3 sets

overhead rope tricep extension
100 x 8
105 x 8
110 x 8

single arm kickbacks
4 sets of 10 with purple resistance band

cardio
30 minutes LISS on elliptical (pre-noon)

Good workout, legs are still very sore from yesterday's workout. Getting close to the 100's on the DB chest press! Actually I think the 95's for 5 is a PR. Felt pretty strong on all reps. My lower back has been pretty stiff this week, so I opted for DB rows instead of BB rows. Hit the 100's for the first time ever. Didn't feel too bad, had to really grind the last set but I'm really focused on good form and a good ROM. Did good in terms of nutrition yesterday as well.

[Rypt1]

Monday 11/14 - 327 days out - Hypertrophy/medium - Wk 4

Weight = 194.6 +18lbs

hack squats (speed sets)
190 x 3 x 6 sets

hack squats
280 x 12 x 3 sets

rack pulls
275 x 10 x 3 sets

1 leg calf raises
bw+12lb x 16 x 3 sets

behind the neck BB press
120 x 10
120 x 10
120 x 9

seated DB laterals
17.5s x 15 x 3 sets

DB shrugs
85 x 16 x 3 sets
85 x 10

BB glute bridges
315 x 16 x 3 sets

Good workout. The rack pulls definitely got tough on the last set. The behind the neck press (seated) was tougher than I thought it would be. Was planning on 125 but backed it off about 5 lbs. Still higher than last week (sets of 115).

[Rypt1]

Tuesday 11/15 - 326 days out - Wk4 - hypertrophy

lat pull downs
165 x 12, x 12, x 11, x 10 (up from 162.5 prior hyp week)

incline bench press
180 x 12, x 12, x 11 (up from 170 prior hyp week)

cable flyes
85 x 12 x 3 sets (up from 80 prior hyp week)

power/speed curls
95 x 3 x 6 sets (up from 85 in prior hyp week)

DB curls
30s x 12 x 3 sets

close grip bench - speed work
140 x 3 x 6 sets (up from 135 in prior hyp week)

tricep pull downs
150 x 15 x 4 sets (up from 140/145 in prior hyp week)

Cardio
pre-noon work, 16 min HIIT
ab work
DB laterals (3 sets of 12)

Great workout, hit the numbers I wanted to as strength is still improving @ 4 weeks post-contest. Tomorrow is an off day, except for pre-noon cardio, some light LISS. Back has been feeling sore/tight but feels much better today after a good night's rest. I'll probably continue with what I'm doing until Christmas and then I might change it.

[Rypt1]

Wednesday 11/16 - 325 days out - Wk 4 - hypertrophy

No training today. Even got to sleep in until 6am (typically up at 4:20am). Not doing any cardio either due to being in a training class at work. I don't really off days from the gym but I know the body needs them. I'll be ready to hit it hard tomorrow

As for diet, things are settling down somewhat. Feel like my appetite is getting more under control. Did well yesterday but ate a little carrot cake last night (didn't binge on it though). Tracking somewhat loosely, I'll probably start to manage/tighten that up more near January. Currently I track tightly during the day (while at work) and eat the same things almost every day. It is at night where I relax more currently.

[Rypt1]

Thursday 11/17 - 324 days out - Wk4 - hypertrophy

Weight = 198.6lb (+22)

leg press
240 x 12 x 3 sets (+10 vs prior)

leg extensions
137 x 3 x 6 sets (speed work, +2 vs prior)
126 x 29, x 25 (to failure, + 2lb vs prior)

seated leg curls
146.5 x 13
149 x 12
149 x 11 (+5 vs prior)

standing shoulder press (speed work)
115 x 3 x 4 sets (+10 vs prior and 1 extra set)

behind neck press
115 x 12, x 12, x11 (+ 3 reps vs prior)

bent over laterals
22.5s x 12 x 4 sets (+2.5 lb vs pror)

seated calf raises
250 x 13
262.5 x 13 x 2 sets

Great workout. The weight is moving up nicely. I'm happy with where I'm at, even though I'm putting on some fluff. I'll use the mirror and how clothes fit as my judge. I'm also going to move to having a cheat more or less once a week. Currently I have been eating well but not denying myself anything. I'll start tomorrow and my first cheat will be Thanksgiving day of course!

Overall, hitting strength numbers and I'm not afraid to go by feel and jump up more if I can hit the rep range I want.

[Rypt1]

Friday 11/18 - 323 days out - Wk 4 Hypertrophy

decline bench press (speed work)
170 x 3 x 5 sets (+5lb vs prior)

decline bench press
220 x 12 x 2 sets (+5 and more reps vs prior)

DB flyes
55s x 10 x 2 sets (+5 lbs vs prior)

pendlay rows
140 x 13
145 x 12
145 x 12 (+10 vs prior, held good form and PR)

1-arm cable curls
55 x 15 x 3 sets (+2.5lb vs prior)

lying side tricep ext
40 x 13 x 2 sets (+5lb vs prior)

overhead cable ext
125 x 14 x 2 sets (+5 vs prior)
120 x 14

reverse forearm curls
105 x 10 x 3 sets (+10lb vs prior)

forearm curls
110 x 10 x 3 sets (+5lb vs prior)

cable pulley/abs
120 x 10
140 x 10
160 x 10
170 x 10

Good workout. Only my second time doing pendlay rows and I really like them. They really scorch my back. I felt very strong on the decline bench as well. DB flyes felt tough, though. Overall, good workouts this week. Next week is back to Heavy and a lower rep range.

[Rypt1]

Monday 11/21 - 320 days out - Wk 5 - Heavy

Weight = 198.0 +21.4

leg press
262.5 x 5
262.5 x 4 x 4 sets

seated DB laterals
27.5 x 12 x 4 sets

deadlifts
275 x 3
275 x 3
280 x 3 (PR)
225 x 8 (My back was pretty fried at this point)
225 x 8

BB shrugs
325 x 6 x 3 sets

DB shrugs
100s x 12 x 2 sets

Cardio
30 min LISS on treadmill (2.5 mph at 15 setting)
single leg calf raises
glute bridges

Good workout. Hit a PR on deadlifts! Not bad for only been doing them for about 10 months and starting out at about 115lbs. My guess for a 1 rep max is 300. Looking forward to tomorrow's workout.