Bdub's Recomp Training Log

[BdubW]

I visit this site often but rarely post much. Trying to become more active here so going to post up my training log I have going on another site. I been in and out of the gym for several years but have never became as serious as I am now. I finally have my diet and training dialed in so putting my time in to achieve my goals. Unfortunately I have neglected my legs over the years so they have alot of catching up on but its gettig there.

I started this workout almost 4 weels ago so I will post up from the beginning till now.

Week 1 – Workout A (7/15/13)

RPE = how many reps left in the tank
10 = Can perform no more reps
9 = Can perform 1 more after set
8 = Can perform 2 more after set

Squat: RPE 8, 2 min rest between sets
185x5
185x5
185x5
185x5
185x5

Barbell Bench: RPE 8, 2 min rest between sets
185x5
185x5
185x5
185x5
185x5

Barbell Row: RPE 8, 2 min rest between sets
95x5
95x5
95x5
95x5
95x5

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
65x10
65x10

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
50x10
50x10

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
100x10
100x10

20 min of LISS cardio

[BdubW]

Week 1 – Workout B (7/17/13)

Workout: Workout was great had plenty of energy and more gas left in the tank.

Squat: RPE 8, 2 min rest between sets
190x5
190x5
190x5
190x5
190x5

Barbell Overhead Press: RPE 8, 2 min rest between sets
115x5
115x5
115x5
115x5
115x5

Deadlift (need to work on form): RPE 8, 2 min rest between sets
205x5
205x5
205x5
205x5
205x5

Standing Calf Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
180x10
180x10
180x10

Dumbbell Lateral Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
15x10
15x10

Pec Dec Machine: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
126x10
126x10

20 min of LISS cardio, 2% incline, 3.5 mph

[BdubW]

Week 1 – Workout A (7/19/13)

Workout: Workout was great had plenty of energy and more gas left in the tank I felt. I wanted to push more weight on a few exercises but I don’t want to push it too far since my RPE is only 8 right now.

Squat: RPE 8, 2 min rest between sets
195x5
195x5
195x5
195x5
195x5

Barbell Bench: RPE 8, 2 min rest between sets
190x5
190x5
190x5
190x5
195x6

Barbell Row: RPE 8, 2 min rest between sets
105x5
105x5
105x5
105x7
110x5

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
65x10
65x10

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
50x10
50x10

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
100x10
100x10

20 min of LISS cardio, 2% incline, 3.5 mph

[BdubW]

Week 2 – Workout B (7/22/13)

Workout: Workout wasn't so great wasn't feeling the best from the weekend but was able to increase weight from previous workout.

Squat: RPE 8.5, 2 min rest between sets
200x5
200x5
200x5
200x5
200x5

Barbell Overhead Press: RPE 8.5, 2 min rest between sets
120x5
120x5
120x5
120x5
120x5

Deadlift: RPE 8.5, 2 min rest between sets
210x5
210x5
210x5
210x5
210x5

Standing Calf Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
190x10
190x10
190x10

Dumbbell Lateral Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
20 each x10
20 each x10

Pec Dec Machine: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
138x10
138x10

10 min of LISS cardio, 2% incline, 3.5 mph

[BdubW]

Week 2 – Workout A (7/24/13)

Workout: Workout was great today feeling alot better and was able to push it a little more

Squat: RPE 8.5, 2 min rest between sets
205x5
205x5
205x5
205x5
205x5

Barbell Bench: RPE 8.5, 2 min rest between sets
200x5
200x5
200x5
200x5
200x5

Barbell Row: RPE 8.5, 2 min rest between sets
110x5
110x5
110x5
110x5
110x5

Barbell Curl: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
70x10
70x10

Tricep Pushdown: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
60x10
60x10

Lat Pulldown: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
110x10
110x10

20 min of LISS cardio, 2% incline, 3.5 mph

[BdubW]

Week 2 – Workout B (7/26/13)

Workout: Workout was great! Wanted to push the weight a little more but didn't want to go overboard since I'm only doing RPE of 8.5 this week.

Squat: RPE 8.5, 2 min rest between sets
205x5
205x5
205x5
205x5
205x5

Barbell Overhead Press: RPE 8.5, 2 min rest between sets
120x5
120x5
120x5
120x5
120x5

Deadlift: RPE 8.5, 2 min rest between sets
215x5
215x5
215x5
215x5
215x5

Standing Calf Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
190x10
190x10
190x10

Dumbbell Lateral Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
20 each x10
20 each x10

Pec Dec Machine: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
138x10
138x10

20 min of LISS cardio, 2% incline, 3.5 mph

[BdubW]

Week 3 – Workout A (7/29/13)

Workout: It was alright didn't seem to have the normal energy and focus didn't get a lot of rest overnight have a sick 1 year old

Squat: RPE 9, 2 min rest between sets
210x5
210x5
210x5
210x5
210x5

Barbell Bench: RPE 9, 2 min rest between sets
205x5
205x5
205x5
205x5
205x5

Barbell Row: RPE 9, 2 min rest between sets
115x5
115x5
115x5
115x5
115x5

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
65x12
65x12

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
50x12
50x12

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
100x12
100x12

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 3 – Workout B (7/31/13)

Workout: Workout was awesome! I'm getting better on my deadlift form it felt great today I stepped it up

Squat: RPE 9 2 min rest between sets
210x5
210x5
210x5
210x5
210x5

Barbell Overhead Press: RPE 9, 2 min rest between sets
125x5
125x5
125x5
125x5
125x5

Deadlift: RPE 9, 2 min rest between sets
225x5
235x5
235x5
235x5
235x5

Standing Calf Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
190x12
190x12
190x12

Dumbbell Lateral Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
15 each x12
15 each x12

Pec Dec Machine: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
138x12
138x12

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 3 – Workout A (8/2/13)

Workout: Was good and felt good stacking on weight can't complain!

Squat: RPE 9, 2 min rest between sets
215x5
215x5
215x5
215x5
215x5

Barbell Bench: RPE 9, 2 min rest between sets
215x5
215x5
215x5
215x5
215x5

Barbell Row: RPE 9, 2 min rest between sets (felt a little pain in lower back so didn't push too hard)
115x5
115x5
115x5
115x5
115x5

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
65x12
65x12

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
50x12
50x12

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
100x12
100x12

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 4 – Workout B (8/5/13)

Workout: Workout was great! Wore me down I was hitting it hard hitting PR's baby!

Squat: RPE 10 2 min rest between sets
225x5 (PR)
225x5 (PR)
225x5 (PR)
225x5 (PR)
225x5 (PR)

Barbell Overhead Press: RPE 10, 2 min rest between sets
135x5 (PR)
135x5 (PR)
135x5 (PR)
135x5 (PR)
135x5 (PR)

Deadlift: RPE 10, 2 min rest between sets
250x5 (PR)
250x5 (PR)
250x5 (PR)
250x5 (PR)
250x5 (PR)

Standing Calf Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
200x12
200x12
200x12

Dumbbell Lateral Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
20 each x12
20 each x12

Pec Dec Machine: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
151x12
151x12

20 min of LISS cardio, 3.0% incline, 3.5 mph

[BdubW]

Week 4 – Workout A (8/7/13)

Workout: Was pretty good and somewhat taxing which it should be this week! I was psyched to hit my bench PR tho! No one is at gym usually when I am there so no spotter bench is only thing that I'm hesitant about if I struggle on rep to try next one.

Squat: RPE 10, 2 min rest between sets
225x5
225x5
225x5
225x5
225x5

Barbell Bench: RPE 10, 2 min rest between sets
225x5 PR
225x5 PR
225x5 PR
225x3 (Just ran out of gas bummed me out for the next set to)
225x3

Barbell Row: RPE 10, 2 min rest between sets

135x5
145x5 PR
150x5 PR
150x5 PR
150x5 PR

Barbell Curl: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
70x12
70x12

Tricep Pushdown: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
60x12
60x12

Lat Pulldown: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
110x12
110x12

20 min of LISS cardio, 3.0% incline, 3.5 mph

[BdubW]

Week 4 – Workout B (8/9/13)

Workout: Smashed it! Its not PR day its PR week baby! Feeling good!

Squat: RPE 10 2 min rest between sets
230x5 (PR)
230x5 (PR)
230x5 (PR)
230x5 (PR)
230x5 (PR)

Barbell Overhead Press: RPE 10, 2 min rest between sets
135x5
135x5
135x5
135x5
135x5

Deadlift: RPE 10, 2 min rest between sets

260x5 (PR)
260x5 (PR)
260x5 (PR)
260x5 (PR)
260x5 (PR)

Standing Calf Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
200x12
200x12
200x12

Dumbbell Lateral Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
20 each x12
20 each x12

Pec Dec Machine: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
151x12
151x12

20 min of LISS cardio, 3.0% incline, 3.5 mph

[BdubW]

Week 5 – Workout A (8/12/13)

Workout: Workout was ok. Just having one of those off days

Squat: RPE 8, 2 min rest between sets (Difference from week 1)
205x5 (+20)
205x5 (+20)
205x5 (+20)
205x5 (+20)
205x5 (+20)

Barbell Bench: RPE 8, 2 min rest between sets (Difference from week 1)
200x5 (+15)
200x5 (+15)
200x5 (+15)
200x5 (+15)
200x5 (+15)

Barbell Row: RPE 8, 2 min rest between sets (Difference from week 1)
115x5 (+20)
115x5 (+20)
115x5 (+20)
115x5 (+20)
115x5 (+20)

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
65x10
65x10

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
60x10
60x10

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
100x10
100x10

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 5 – Workout B (8/14/13)

Had a good day in the gym. I'm back down to 8 RPE this week so trying to judge where I need to be at without going full on heavy. Every 4 weeks I am trying to hit new PR's so what I am going to try is to estimate my PR for the fourth week and back down approx. 10 lbs each week before to see how this works for me. I am gaining strength and trying to lean out some that is my goal with the recomp.

Squat: RPE 8, 2 min rest between sets (Difference from week 1)
210x5 (+30)
210x5 (+30)
210x5 (+30)
210x5 (+30)
210x5 (+30)

Barbell Overhead Press: RPE 8, 2 min rest between sets (Difference from week 1)
120x5 (+5)
120x5 (+5)
120x5 (+5)
120x5 (+5)
120x5 (+5)

Deadlift (need to work on form): RPE 8, 2 min rest between sets (Difference from week 1)
245x5 (+40)
245x5 (+40)
245x5 (+40)
245x5 (+40)
245x5 (+40)

Standing Calf Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
190x10
190x10
190x10

Dumbbell Lateral Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
15x10
15x10

Pec Dec Machine: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
138x10
138x10

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 5 – Workout A (8/16/13)

Had a great workout to end the week. I'm on a stim break that started this week so I can tell the difference in my energy and focus in the gym. Other than that my diet has been on point this week and the scales are staying steady at the moment.

Squat: RPE 8, 2 min rest between sets
210x5
210x5
210x5
210x5
210x5

Barbell Bench: RPE 8, 2 min rest between sets
200x5
200x5
200x5
200x5
200x5

Barbell Row: RPE 8, 2 min rest between sets
115x5
115x5
115x5
115x5
115x5

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
65x10
65x10

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
60x10
60x10

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
100x10
100x10

20 min of LISS cardio, 2.5% incline, 3.6 mph

[BdubW]

Week 6 – Workout B (8/19/13)

Walking into the gym I thought it was going to be a tough workout just being a Monday and coming off the weekend. This is my second week on a stim break so I can tell the difference without it also. Once I got going in the gym I was able to hit what my goal was for the day so I'm happy.

Squat: RPE 8.5, 2 min rest between sets
220x5
220x5
220x5
220x5
220x5

Barbell Overhead Press: RPE 8.5, 2 min rest between sets
125x5
125x5
125x5
125x5
125x5

Deadlift: RPE 8.5, 2 min rest between sets
255x5
255x5
255x5
255x5
255x5

Standing Calf Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
200x10
200x10
200x10

Dumbbell Lateral Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
20 each x10
20 each x10

Pec Dec Machine: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
151x10
151x10

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 6 – Workout A (8/21/13)

Great great workout...hitting it hard as usual! I'm feeling really good this week as well. We dialed my kcals down a bit and so far I'm really liking how I feel so far with it. My muscles in my back are really starting to feel more tightend up and I think my deadlifts are getting better hence this is why my back is feeling better.

Squat: RPE 8.5, 2 min rest between sets
220x5
220x5
220x5
220x5
220x5

Barbell Bench: RPE 8.5, 2 min rest between sets
210x5
210x5
210x5
210x5
210x5

Barbell Row: RPE 8.5, 2 min rest between sets
140x5
140x5
140x5
140x5
140x5

Barbell Curl: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
75x10
75x10

Tricep Pushdown: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
70x10
70x10

Lat Pulldown: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
110x10
110x10

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 6 – Workout B (8/23/13)

Went to the gym this evening which is not normal as I always go in the mornings. Needless to say I was amped and felt awesome ripped right thru my workout. Feeling pretty good other than a little shoulder pain from the overhead press when I was racking it. Have a few rest days so should be ok come Monday. Pretty much same workout as Monday this week will be increasing weight next week for bump in RPE. Progression, progression, progression!

Squat: RPE 8.5, 2 min rest between sets
220x5
220x5
220x5
220x5
220x5

Barbell Overhead Press: RPE 8.5, 2 min rest between sets
125x5
125x5
125x5
125x5
125x5

Deadlift: RPE 8.5, 2 min rest between sets
255x5
255x5
255x5
255x5
255x5

Standing Calf Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
200x10
200x10
200x10

Dumbbell Lateral Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
20 each x10
20 each x10

Pec Dec Machine: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
151x10
151x10

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 7 – Workout A (8/26/13)

Pretty good workout and it wore me down pretty good. Mondays seem to be hit and miss but I pushed to hit what my goals were for the session so I'm happy. Nothing special just trying to be consistent and progress.

Squat: RPE 9, 2 min rest between sets
230x5
230x5
230x5
230x5
230x5

Barbell Bench: RPE 9, 2 min rest between sets
220x5
220x5
220x5
220x5
220x5

Barbell Row: RPE 9, 2 min rest between sets
150x5
150x5
150x5
150x5
150x5

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
70x12
70x12

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
70x12
70x10

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
110x12
100x12

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 7 – Workout B (8/28/13)

Workout kicked a$$ this morning I was feeling good! Top 3 compound lifts are PR's from week 4 so I feel like I'm doing something right and ready to step it up next week. Even after dialing down my cals a bit a few weeks ago I'm feeling better than ever which is a huge confidence booster than I'm moving forward.

Progression + Consistency = Confidence

Squat: RPE 9, 2 min rest between sets
230x5
230x5
230x5
230x5
230x5

Barbell Overhead Press: RPE 9, 2 min rest between sets
135x5
135x5
135x5
135x5
135x5

Deadlift: RPE 9, 2 min rest between sets
265x5
265x5
265x5
265x5
265x5

Standing Calf Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
200x12
200x12
200x12

Dumbbell Lateral Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
20 each x12
15 each x12

Pec Dec Machine: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
151x12
151x12

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 7 – Workout A (8/30/13)

I always forget to mention I hit the eliptical for 5 minutes before each workout for warm up and get my blood flowing so going to start posting that. I have tried static strecthing before and threw me off so just went back to my normal warm-up it works for me. I had a great workout and was impressed with my bench numbers as I struggled on the last 2 sets of this weight 3 weeks ago. Next week is big week what I like to call PR week I have some numbers in mind I'm hoping to achieve. I took some video of my squatting and bench will try to get it loaded up on here for some critiquing just kinda curious what more experienced lifters might advise.

Warm-up: 5 minutes on eliptical

Squat: RPE 9, 2 min rest between sets
230x5
230x5
230x5
230x5
230x5

Barbell Bench: RPE 9, 2 min rest between sets
225x5
225x5
225x5
225x5
225x5

Barbell Row: RPE 9, 2 min rest between sets
150x5
150x5
150x5
150x5
150x5

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
70x12
70x12

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
Used a different machine than usual so weight was different and felt different no biggie
64x12
64x12

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
110x12
100x12

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 8 – Workout B (9/3/13)

Hitting the gym tues, thurs, sat this week since my gym was closed on Monday. Had a really good workout was really taxing as I pushed it to the limits as I planned and hit some PR's. Also dialed down my calories and bit starting the week to try and lean out more. So far it hasn't affected my training or energy. My weight has stayed pretty much the the same since the beginning ok week 1.

(+) equals added weight from previous PR

Squat: RPE 10 2 min rest between sets
245x5 (PR+15)
245x5
245x5
245x5
245x5

Barbell Overhead Press: RPE 10, 2 min rest between sets
145x5 (PR+10)
145x5
145x5
145x5
145x5

Deadlift: RPE 10, 2 min rest between sets
285x5 (PR+20)
295x5 (PR+10)
295x5
295x5
295x5

Standing Calf Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
210x12
210x12
210x12

Dumbbell Lateral Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
20 each x12
15 each x12

Pec Dec Machine: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
163x12
163x12

20 min of LISS cardio, 3.0% incline, 3.5 mph

[BdubW]

Week 8 – Workout A (9/5/13)

Workout was pretty good and hit some PR's. Was a little dissapointed on my bench I was thinking about my form too much and it threw me off a little. Not the best time to mess with it when trying to hit max weight. Will have to work on when I lower weight down for next week. Still a little sore from Tuesday's training also but that didn't really affect my workout.

(+) equals added weight from previous PR

Warm-up: 5 minutes on eliptical

Squat: RPE 10, 2 min rest between sets
245x5
245x5
245x5
245x5
245x5

Barbell Bench: RPE 10, 2 min rest between sets
235x5 (PR+10)
230x5
230x5
230x4
230x3

Barbell Row: RPE 10, 2 min rest between sets
160x5 (PR+10)
160x5
160x5
160x5
160x5

Barbell Curl: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
75x12
75x10

Tricep Pushdown: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
70x12
70x12

Lat Pulldown: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
110x12
100x12

20 min of LISS cardio, 3.0% incline, 3.5 mph

[BdubW]

Week 8 – Workout B (9/7/13)

Went to my normal fri training session yesterday (Sat) morning and had a pretty good workout. Had to kinda rush it and didn't get my cardio in due to having to head out for NPC show in Indy. Back down to lighter weight next week for RPE reset. Body weight has come down a few pounds and feeling good no signs of weakness from lowering my calories a week ago.

Warm-up: 5 min on elliptical

(+) equals added weight from previous PR

Squat: RPE 10 2 min rest between sets
250x5 (PR+5)
250x5
250x5
250x5
250x5

Barbell Overhead Press: RPE 10, 2 min rest between sets
150x5 (PR+5)
150x5
150x5
150x5
150x4

Deadlift: RPE 10, 2 min rest between sets
300x5 (PR+5)
300x5
300x5
300x5
300x5

Standing Calf Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
210x12
210x12
210x12

Dumbbell Lateral Raise: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
20 each x12
15 each x12

Pec Dec Machine: RPE 9, 90 sec rest between sets, 2 sec on eccentric phase
163x12
163x12

[BdubW]

Week 9 – Workout A (9/9/13)

Workout: Resetting RPE for next 4 week cycle had a nice and smooth workout. Worked on my bench form a little more and felt more burn in my chest. Last set seemed a little tough so more than likely will affect my 5 rep max changing this and might have to lower weight due to slight form change. I feel like my body is taking better shape and noticing a difference compared to when I started at week 1. Pretty anxious to see where I am at in another 2-3 months.

Warm-up: 5 min on elliptical

Squat: RPE 8, 2 min rest between sets
230x5
230x5
230x5
230x5
230x5

Barbell Bench: RPE 8, 2 min rest between sets
210x5
210x5
210x5
210x5
210x5

Barbell Row: RPE 8, 2 min rest between sets
140x5
140x5
140x5
140x5
140x5

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
70x10
70x10

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
64x10
64x10

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
100x10
100x10

20 min of LISS cardio, 2.5% incline, 3.5 mph

[BdubW]

Week 9 – Workout B (9/11/13)

Nice smooth workout I was amped and feeling good. Was listening to motivation videos on youtube during workout just really drove me today. Kicked up the mph a bit to help cover the cheesecake I had last night haha

Warm-up: 5 min on elliptical

Squat: RPE 8, 2 min rest between sets
230x5
230x5
230x5
230x5
230x5

Barbell Overhead Press: RPE 8, 2 min rest between sets
130x5
130x5
130x5
130x5
130x5

Deadlift: RPE 8, 2 min rest between sets
285x5
285x5
285x5
285x5
285x5

Standing Calf Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
200x10
200x10

Dumbbell Lateral Raise: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
15 each x10
15 each x10

Pec Dec Machine: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
151x10
151x10

Cardio: 2.5% incline, 3.8mph on treadmill

[BdubW]

Week 9 – Workout A (9/13/13)

Workout: Workout was on point was pretty amped up and felt great. Started a new pre-workout and will be doing a log of here see sig for link.

Warm-up: 5 min on elliptical

Squat: RPE 8, 2 min rest between sets
230x5
230x5
230x5
230x5
230x5

Barbell Bench: RPE 8, 2 min rest between sets
205x5
210x5
210x5
210x5
210x5

Barbell Row: RPE 8, 2 min rest between sets
140x5
140x5
140x5
140x5
140x5

Barbell Curl: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
70x10
70x10

Tricep Pushdown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
64x10
64x10

Lat Pulldown: RPE 8, 90 sec rest between sets, 2 sec on eccentric phase
100x10
100x10

20 min of LISS cardio, 2.5% incline, 3.6 mph