The T-Man Chronicles: 1.0

[ironwill2008]

[Barbell Squats
80 x 8 ------------- 50 x 8
125 x 6 ------------ 80 x 8
170 x 3 ------------ 140 x 6
190 x 3 ------------ 180 x 6
215 x 5 ------------ 200 x 5
215 x 3 ------------ 200 x 5
215 x 3 ------------ 200 x 5
215 x 3 ------------ 200 x 5
215 x 3 ------------ 200 x 5

Good work here.

Weighted Chins
bw x 5 ------------- bw x 5
bw x 5 ------------- bw(+5) x 5
bw(+5) x 5 --------- bw(+10) x 5
bw(+5) x 5 --------- bw(+15) x 5
bw(+10) x 4 -------- bw(+25) x 3
bw(+15) x 3 -------- bw(+25) x 3
bw(+25) x 2 -------- bw(+25) x 3
-------------------- bw(+25) x 3
-------------------- bw(+25) x 3

gj here too; can't allow these to pass without comment.

The extra day of rest proved to be very helpful for me today and good progress was made all around.

Experience is the best teacher in regards to when to push forward and when to step back a bit.

..... keeping track of my workouts the “old fashioned” way in a notebook is something that I started doing quite a while ago and continue to this day.

I've always done this (keeping a written training log) as well, ever since my very first day of training.

[terman1]

Good work here.

Thanks Bill. I recently started experimenting with cutting back on my warm-up reps a little and almost instantly everything seems to have started moving along very well for me. I'm still being careful to make sure I'm not doing too little either.

[terman1]

Thursday, December 13th, 2012

Last Session -----vs.----- This Session

Romanians
100 x 8 ------------ 100 x 8
140 x 8 ------------ 150 x 6
230 x 6 ------------ 200 x 3
240 x 6 ------------ 230 x 3
250 x 6 ------------ 270 x 5
260 x 6 ------------ 270 x 5
-------------------- 270 x 3

Dips
bw x 8 ------------- bw x 8
bw(+5) x 6 --------- bw(+5) x 5
bw(+10) x 4 -------- bw(+10) x 5
bw(+15) x 4 -------- bw(+15) x 3
bw(+20) x 3 -------- bw(+25) x 5
bw(+25) x 5 -------- bw(+25) x 5
bw(+25) x 5 -------- bw(+25) x 5
bw(+25) x 5 -------- bw(+25) x 5
bw(+25) x 3 -------- bw(+25) x 5

DB Row
65's x 9 ------------- 25's x 10
85's x 9 ------------- 55's x 10
100's x 9 ------------ 75's x 10
100's x 7 ------------ 100's x 8
100's x 4 ------------ 100's x 8
100's x 5 ------------ 100's x 8
--------------------- 100's x 7

Skullcrushers
30 x 8 --------------- n/a
40 x 5 --------------- 40 x 8
50 x 3 --------------- 50 x 5
60 x 3 --------------- 60 x 3
70 x 5 --------------- 70 x 5
70 x 5 --------------- 70 x 5
70 x 4 --------------- 70 x 5
70 x 3 --------------- 70 x 5
70 x 3 --------------- 70 x 5

Preacher Curls
35 x 8 ---------------- 40 x 8
35 x 8 ---------------- 60 x 5
65 x 8 ---------------- 70 x 3
75 x 8 ---------------- 80 x 5
85 x 5 ---------------- 80 x 5
95 x 3 ---------------- 80 x 5
----------------------- 80 x 3
----------------------- 80 x 4
________________________

Today was a really great day and everything I touched moved up for me. I bumped the Romanians up a little today and came two reps short of reps across with the new working weight. I actually planned on only bumping these 5 pounds this week however the couple of 2 1/2 weights that we still have hanging around the gym were already in use so I decided to go for 10. Certainly no complaints here...I'll take it!

The Dip made some additional progress today and I did get reps across here today. I'm going to leave my warm-up sets as-is for now and add 5 more pounds to all the working sets next week. DB Rows went very well for me today also, especially since I remembered to bring my lifting straps after learning my lesson about forgetting those at home last week.

Good progress was made on the Skullcrushers today and I (barely) managed reps across on these. I use a fixed barbell for these and I know that a 10 pound increase would be WAY too much for me on these right now so the plan is to work up to sets of 7 reps starting next week before I consider bumping up the weight again. The Preachers also went fairly well as I went for 5 working sets for the first time on these today. The first three sets were no problem however on the fourth working set I was feeling fatigued and was only good for three. I rested for a moment and gave it a "yeah buddy!" and somehow squeezed out four more to finish out the set.

That's everything I got for today. I'm feeling the need for a little break so I'm going to take tomorrow off and rest up over the weekend. I plan on coming back to a brand new week on Monday and hitting it hard since I have a scheduled deload week beginning the week of the 24th. I plan on doing Leg Press, Weighted Pull-Ups, Deadlifts, Leg Curls and Incline DB Press.

[ironwill2008]

Thanks Bill. I recently started experimenting with cutting back on my warm-up reps a little and almost instantly everything seems to have started moving along very well for me. I'm still being careful to make sure I'm not doing too little either.

I think there's a fine line between too much and too little warmup work. With time though, you just kind of intuitively know when to move to heavier weight.


I do an overall warmup before every session that I don't log. I'll do 5 or 10 minutes on the stationary bike (depending on how 'tight' I'm feeling that day, and then 2-3 sets of 6 of Clean & Press with an empty bar. Then I'll go to a few warmup sets of whatever is first on that day's scheduled training.

[terman1]

Monday, December 17th, 2012

Incline DB Bench
40 x 8 ------------ 40 x 8
60 x 5 ------------ 60 x 5
70 x 3 ------------ 70 x 3
80 x 5 ------------ 80 x 5
80 x 5 ------------ 80 x 5
80 x 5 ------------ 80 x 5
80 x 3 ------------ 80 x 5
80 x 3 ------------ 80 x 5

Leg Press
290 x 8 ------------ 290 x 8
410 x 8 ------------ 410 x 6
540 x 8 ------------ 510 x 5
550 x 8 ------------ 560 x 5
560 x 6 ------------ 600 x 5
570 x 4 ------------ 600 x 5
-------------------- 600 x 5
-------------------- 600 x 5
-------------------- 600 x 5

Pull Ups
bw x 5 ------------- bw x 5
bw(+5) x 4 --------- bw(+5) x 5
bw(+10) x 3 -------- bw(+10) x 3
bw(+10) x 3 -------- bw(+15) x 3
bw(+15) x 3 -------- bw(+25) x 2
bw(+25) x 2 -------- bw(+25) x 2
bw(+25) x 2 -------- bw(+25) x 2
-------------------- bw(+25) x 2
-------------------- bw(+25) x 1

Deadlift
200 x 5 ------------ 200 x 5
250 x 5 ------------ 250 x 5
300 x 5 ------------ 300 x 5
325 x 5 ------------ 360 x 1
350 x 5 ------------ 360 x 1
-------------------- 360 x 1

Leg Curl
Didn't do them, completely out of time

______________________________

I had a nice relaxing weekend which resulted in a good productive workout today. I picked up the last two reps on the top two sets of the DB Incline Presses today however I’m not ready to bump the weight on these just yet so I’m going to work on adding reps to my sets for a while. Leg Press was also bumped today and additional sets were added and I managed a 5 x 5 with the new weight. Just like with the db presses, I’m going the leave the weight as is for a while and work to increase my reps.

Reps and sets were added to the Pull Ups today resulting in some triples, doubles and singles. There’s no need for any major changes to these right now so I’ll just continue to keep adding reps to my sets. I was running out of time when I got to the Deads today and due to hurrying I forgot to add my transition set between the 300 and the 360 which made the weight feel like a ton of bricks today. I believe I found my current limit on these and its right where I am now and I was only good for 3 singles today. Perhaps I may have done better if I would have included my 330 transition set however that remains to be seen next week.

I was way late by the time I finished putting the weights away so I did not have time to do my Leg Curls today but I do as much as I can in an hour and it was either leg curls or deads so the choice was obvious as to which one would give me the most bang for my buck. I like the leg curls however it’s not the end of the world for me since I’m also doing Romanians in addition to regular deadlifts and barbell squats every week. All in all I’m perfectly content with my day.

Tomorrow will be a rest day then I’ll return on Wednesday with Barbell Squats, Weighted Chins, Shoulder Press, DB Bench and Seated Rows.

[terman1]

I think there's a fine line between too much and too little warmup work. With time though, you just kind of intuitively know when to move to heavier weight.

Yes, it certainly is a fine line which I found out first hand today. I inadvertently left out one of my transition sets on the deads today and the results were immediately apparent. I went from pulling a very solid 5 reps at 350 last week to barely being able to break the ground on with 360 today. Although this was done in error, I still learned a good lesson today that sometimes the effects of an improper warm-up can be just as hindering from a mental aspect, as it can from a physical one.

[terman1]

Wednesday, December 19th, 2012

Last Session -----vs. -----This Session

Barbell Squats
50 x 8 ------------- 50 x 8
80 x 8 ------------- 80 x 6
140 x 6 ------------ 120 x 5
180 x 6 ------------ 165 x 4
200 x 5 ------------ 205 x 5
200 x 5 ------------ 205 x 5
200 x 5 ------------ 205 x 5
200 x 5 ------------ 205 x 5
200 x 5 ------------ 205 x 4

Weighted Chins
bw x 5 ------------- bw + 5
bw+5 x 5 ----------- n/a
bw+10 x 5 ---------- bw+10 x 5
bw+15 x 5 ---------- bw+15 x 4
bw+25 x 3 ---------- bw+25 x 4
bw+25 x 3 ---------- bw+25 x 3
bw+25 x 3 ---------- bw+25 x 3
bw+25 x 3 ---------- bw+25 x 3
bw+25 x 3 ---------- bw+25 x 3

Shoulder Press
50 x 8 -------------- 50 x 8
80 x 6 -------------- 80 x 6
120 x 3 ------------- 120 x 5
140 x 3 ------------- 140 x 3
155 x 5 ------------- 155 x 5
155 x 5 ------------- 155 x 5
155 x 5 ------------- 155 x 5
155 x 5 ------------- 155 x 5
155 x 3 ------------- 155 x 4

Seated Row
100 x 8 ------------- 100 x 8
145 x 5 ------------- 145 x 6
185 x 3 ------------- 185 x 4
205 x 5 ------------- 215 x 5
205 x 5 ------------- 215 x 5
205 x 5 ------------- 215 x 5
205 x 5 ------------- 215 x 5
205 x 5 ------------- 215 x 5

DB Bench
45’s x 8 ------------- 45's x 8
65’s x 5 ------------- 65's x 5
75’s x 3 ------------- 75's x 3
85’s x 5 ------------- 80's x 5
85’s x 4 ------------- 80's x 5
80’s x 4 ------------- 80's x 3
80’s x 5 ------------- 80's x 4
80’s x 4 ------------- 80's x 4
______________________________

For the most part, I had a very good day today and progress was made across the board. Barbell Squats were bumped a few pounds today and I got all but the last rep on the final set. I’m going to keep the weight the same next time in order to tighten up on my form a little more. The Chins didn’t move much today except for picking up a rep on the first working set. These are being a little stubborn to move for me however weighted pulls are still fairly new for me so I’ll gladly take any progress as it comes.

One tough rep was picked up on the Shoulder Press today on the final set. Since progress is still being made I’ll leave everything as it is next time and try again to get reps across. Seated Rows were bumped today and all sets were completed. I don’t feel ready to add more weight to these just yet so instead I’ll work to add reps to my working sets next time.

DB Bench has been a bit of a mixed bag lately and I’m not sure what to make of these just yet. Last week I was struggling with the 85’s so ended up dropping down to the 80’s in order to complete my last three working sets. So, my idea was to start with the 80’s this week (thinking that would get me closer to my 5x5) however to my surprise I seem to have lost even more ground by lowering the weight because even though I’ve started with a lower weight this week I still lost reps on the 3rd and 4th work sets today vs. last week.

The only thing I can think of is that a) I may not be fully recovered from doing the incline db bench press on Monday or b) I’m ready for a deload week. Next week just so happens to be a scheduled deload week so I’m going to just chalk up today as being one of those two reasons (or some combination of both) and take another run at these “as is” after the deload.

That’s it for today. I’ll rest up tomorrow and return on Friday for Weighted Dips, DB Rows, Skullcrushers, Preachers and dem dere Romanians.

[ironwill2008]

...sometimes the effects of an improper warm-up can be just as hindering from a mental aspect, as it can from a physical one.

FWIW, I absolutely agree.

The further we go down this sport's road, the more things become more mental than physical.

Weighted Chins
bw x 5 ------------- bw + 5
bw+5 x 5 ----------- n/a
bw+10 x 5 ---------- bw+10 x 5
bw+15 x 5 ---------- bw+15 x 4
bw+25 x 3 ---------- bw+25 x 4
bw+25 x 3 ---------- bw+25 x 3
bw+25 x 3 ---------- bw+25 x 3
bw+25 x 3 ---------- bw+25 x 3
bw+25 x 3 ---------- bw+25 x 3

Good work. Can't let these pass without comment; few people include them.

[jonnyboy44]

still working hard Terman
love reading the comparisons each workout
always adding weight or reps great stuff

[terman1]

FWIW, I absolutely agree.

The further we go down this sport's road, the more things become more mental than physical.

Thanks Bill, that's actually reassuring to hear. I'm hoping that adding the in-between set back in will allow me to do a little better next time. Of course it's always possible that the 10 pound jump was too soon but I think it's definitely worth taking another run or two at the 360 to see if progress can be made.

Good work. Can't let these pass without comment; few people include them.

Thanks. I'm working hard on them although reps seem a little slow to come by. I'm considering reaching into your "toolkit" next week and adding in a back-off set using bodyweight only after my regular work sets. I thinking it may help me to increase my endurance a little + I found that unstrapping the belt and going bodyweight only after the work sets is just plain fun

still working hard Terman
love reading the comparisons each workout
always adding weight or reps great stuff

Hey Jon, good to hear from you! I'm doing my best to keep things moving in the right direction. I'm glad you're enjoying reading along and I hope that I can provide some inspration in my own way for you to continue to keep on working hard too

[ironwill2008]

I'm working hard on them although reps seem a little slow to come by.

It's the nature of the beast. Since there's no real way to cheat these (either you get the rep(s) or you don't), when you do pick up a rep, it's real. And as a result, when you're working on the edge of your ability, real gains are going to be slow in coming. Just gotta keep hittin' it.


By all means try adding a bw set after the weighted work. The extra reasonable workload should help increase your strength.


Now that I think about it, I should do the same thing.

[terman1]

Friday, December 21th, 2012

Last Session -----vs.----- This Session

Romanians
100 x 8 ------------ 100 x 8
150 x 6 ------------ 150 x 6
200 x 3 ------------ 200 x 3
230 x 3 ------------ 230 x 3
270 x 5 ------------ 270 x 5
270 x 5 ------------ 270 x 5
270 x 3 ------------ 270 x 5

Dips
bw x 8 ------------- bw x 8
bw+5 x 5 --------- bw+5 x 6
bw+10 x 5 -------- bw+10 x 4
bw+15 x 3 -------- bw+20 x 4
bw+25 x 5 -------- bw+30 x 5
bw+25 x 5 -------- bw+30 x 5
bw+25 x 5 -------- bw+30 x 5
bw+25 x 5 -------- bw+30 x 4
bw+25 x 5 -------- bw x 10 (backoff set)

DB Row
25's x 10 ---------- 25's x 8
55's x 10 ---------- 50's x 6
75's x 10 ---------- 75's x 6
100's x 8 ---------- 100's x 8
100's x 8 ---------- 100's x 8
100's x 8 ---------- 100's x 8
100's x 7 ---------- 100's x 8

Skullcrushers
40 x 8 --------------- 40 x 8
50 x 5 --------------- 50 x 6
60 x 3 --------------- 60 x 4
70 x 5 --------------- 70 x 6
70 x 5 --------------- 70 x 6
70 x 5 --------------- 70 x 6
70 x 5 --------------- 70 x 5

Preacher Curls
40 x 8 --------------- 40 x 8
60 x 5 --------------- 60 x 6
70 x 3 --------------- 70 x 4
80 x 5 --------------- 80 x 6
80 x 5 --------------- 80 x 6
80 x 5 --------------- 80 x 6
80 x 3 --------------- 80 x 5
________________________

I had a super end to my week today and I’m happy to be going into my deload week on a good note. Progress was made on the Romanians today and I picked up my final two reps on my top set. I’m not looking to bump these just yet but instead I will be going for sets of six next time around. I bumped the Dips up today and just missed reps across. I want to begin transitioning from a 3-5 rep range to a 6-8 rep range so I reduced my total working sets today from five to four and decided to add a backoff set of bodyweight only instead in order to work in a little additional volume.

I picked up my last reps on the top set for DB Rows and got my reps across here today. Since the 100’s are the heaviest bells we currently have in our gym I don’t have the option of bumping the weight any more so for now I’ll just continue adding reps to my sets. I went for sets of six on the Skullcrushers today and just missed my top set by one. I’ll continue to try for the six rep sets across before I decide which direction I want to take these. I also tried for sets of six on the Preachers today and just missed my one on the top. I’ll leave these be for now and try these again as is next time.

That’s it for today and for the week. Next week I will be on a scheduled deload and will be enjoying my holiday week with family and friends. I’ll be away on Monday and Wednesday however I plan on getting back to it on Friday. One the list is Incline DB Press, Leg Press, Weighted Pull-Ups, Deadlift and Leg Curls.

[terman1]

By all means try adding a bw set after the weighted work. The extra reasonable workload should help increase your strength.

I tested this out with my weighted dips today since pull-ups and chins aren’t scheduled to do again until next week and they felt really good. Since I’m slowing moving to a slightly higher rep range (6-8) I decided that four good working sets are enough for most exercises so today I replaced that fifth set with the backoff set. It’s incredible how light they felt once that belt came off and plates were no longer hanging from me. I think that may have been the fastest ten reps I ever pushed out.

[jonnyboy44]

Friday, December 21th, 2012

That’s it for today and for the week. Next week I will be on a scheduled deload and will be enjoying my holiday week with family and friends. I’ll be away on Monday and Wednesday however I plan on getting back to it on Friday. One the list is Incline DB Press, Leg Press, Weighted Pull-Ups, Deadlift and Leg Curls.

I think most people will use the holidays as an excuse for a well earned rest. Today was my last workout for 2012
Have a great holiday and come back stronger in 1013

[terman1]

I think most people will use the holidays as an excuse for a well earned rest. Today was my last workout for 2012
Have a great holiday and come back stronger in 1013

Thanks Jon. Happy Holidays to you as well!

[terman1]

Thursday, January 3rd, 2013

DB Inclines
50's x 8
60's x 6
75's x 6
75's x 6
75's x 6
75's x 4

DB Flat
50's x 8
60's x 6
75's x 6
75's x 3
75's x 3
75's x 2

Weighted Dips
BW x 8
BW+15 x 6
BW+25 x 4
BW+25 x 3
BW+25 x 3
BW+25 x 3
BW+25 x 3
BW x 6 (backoff set)

Cable Crossovers
30 x 8
40 x 6
60 x 8
60 x 8
60 x 6

Skullcrushers
40 x 8
60 x 6
70 x 6
70 x 4
70 x 3

Tricep Pulldown
37.5 x 8
42.5 x 6
62.5 x 7
62.5 x 6
62.5 x 5

Tricep Overhead Extension
15's x 8
15's x 6
15's x 6

________________________

Today was my first session I had since my deload week and since the holidays came and I had a good return back. I did a chest/tris session today and workout time ended up being a little longer then usual at around an hour and a half. The time difference was mostly due to the addition of some additional accessory exercises which were added to the workout today since I had some extra time to spend in the gym (and due to just being happy to be back and having a hard time leaving). Due to doing multiple exercises for chest/tris today a few of my lifts came up a couple of reps shorter then usual however I enjoyed the additional focus and volume it provided.

I will take tomorrow off and plan on returning for a rare Saturday workout this week, focusing primarily on back/bis. I plan on doing Weighted Chins, Lat Pull-downs, DB Rows, Seated Rows, Reverse Crossovers, Preacher Curls and Hammer Curls.

[terman1]

Saturday, January 5th, 2013

Weighted Chins
BW x 6
BW+10 x 5
BW+25 x 3
BW+25 x 3
BW+25 x 2
BW+25 x 2
BW x 5 (backoff set)

Lat Pulldown
150 x 8
250 x 6
300 x 6
300 x 5
300 x 4
300 x 3

Single-Arm Cable Row
50 x 8
70 x 6
100 x 8
100 x 8
100 x 8

Seated Row
145 x 8
185 x 6
215 x 6
215 x 6
215 x 5
215 x 4

Reverse Crossovers
10 x 8
20 x 6
40 x 8
40 x 8
40 x 8

Preacher Curls
40 x 8
60 x 6
80 x 6
80 x 5
80 x 5

Concentration Hammer Curl
15's x 8
25's x 6
25's x 5
25's x 4
________________________

Today was another good day which had a focus on back & bis. I began the day with Weighted Chins and with the exception of one rep lost on set 3 and 4 I was able to match where I left off prior to the deload week. A back-off set was added to help compensate for the relatively low volume sets. The Lat Pulldown was introduced back into the workout today and I was able to match where I left off on them several weeks back with the exception of two reps on the top set. It felt good to add these in again and I plan on keeping them as a regular part of my program.

Single-Arm Cable Rows were introduced today as a replacement for the single-arm db row because I don't feel that I'm getting much more out of the db rows. My db's only go to 100's and after making it up to 4 sets of 8 reps on them I was beginning to feel like I was just spinning my wheels due to not having any more weight to add. My cable row machine is a duel stack which goes up to 200 pounds per side so this will surely keep me challenged for quite some time.

The Seated Rows were matched with one rep lost on top however I'll gladly take it considering I had already done multiple pulls up to this point which is a little different then I am used to. Since I'm prioritizing vertical pulls and single arm work I don't expect these to advance too quickly however I will enjoy the challenge of adding weight or reps to these where I can. I also added Reverse Crossovers in today and was able to match where I left off. I'm glad to have done them and my rear delts are already thanking me

Preacher Curls were next and a reps were added to my bottom set with my middle and top sets being matched for reps. I introduced Concentration Hammer Curls into my workout today in order to hit the bis from a slightly different angle. I do these by standing at a preacher curl bench taking a hammer grip however I do them a little different by standing facing the pad, rather then sitting on the seat, which stabilizes my arm while increasing my range of motion and also get a very nice stretch at the bottom. Since these were done as the last exercise of my pull day, and since it's not really possible to add any additional "body English" to them, it didn't take very much weight to finish my biceps off.

That's it for today. I'll relax tomorrow and return again on Monday with a primary focus being legs and delts. On my list is Leg Press, Hack Squats, Romanians, Leg Curls, Seated Shoulder Press, Upright Rows and Cable Lateral Raises.

[terman1]

Monday, January 7th, 2012

Leg Press
290 x 8
450 x 6
540 x 4
600 x 6
600 x 6
600 x 6
600 x 6

Hack Squat (Plate Weight Only)
50 x 6
90 x 6
140 x 6
140 x 6
140 x 6
140 x 6

Romanians
100 x 8
150 x 8
200 x 6
240 x 6
270 x 3

Leg Curl
40 x 8
80 x 6
80 x 6
80 x 6

Shoulder Press
80 x 8
120 x 6
155 x 6
155 x 6
155 x 4
155 x 3

DB Upright Row
20’s x 8
30’s x 6
40’s x 6
40’s x 6
40’s x 6

Cable Lateral Raise
12.5 x 8
17.5 x 6
17.5 x 6
17.5 x 6
________________________

I had a good day and progress was made on almost everything with the one exception being the Romanians however this was expected since these were done as the third exercise of the day, after my Leg Presses and Hack Squats, which are already somewhat hamstring heavy. Two new exercises were added today, DB Upright Rows and Cable Lateral Raise. I haven’t been doing much direct work for the side delts lately and they are something that I want to be sure to put a little more effort into.

That’s about it for today. I’ll rest up tomorrow and return again on Wednesday. My exercises will include DB Incline Bench, Hammer Strength Bench, Weighted Dips, Cable Crossovers, Skullcrushers, Tricep Pulldowns and DB Overhead Extension.

[terman1]

Wednesday, January 9th, 2013


Last Session----vs.----This Session

DB Inclines
50's x 8 ------------ 40’s x 10
60's x 6 ------------ 60’s x 6
75's x 6 ------------ 75’s x 6
75's x 6 ------------ 75’s x 6
75's x 6 ------------ 75’s x 6
75's x 4 ------------ 75’s x 5

Hammer Strength Press
90 x 6
140 x 6
180 x 6
180 x 5
180 x 4
180 x 4
90 x 10 (backoff set)

Weighted Dips
BW x 8 ------------ BW x 6
BW+15 x 6 -------- BW+15 x 5
BW+25 x 4 -------- BW+25 x 5
BW+25 x 3 -------- BW+25 x 4
BW+25 x 3 -------- BW+25 x 4
BW x 6 ------------ BW x 7 (backoff set)

Cable Crossovers
30 x 8 ------------ 30 x 8
60 x 8 ------------ 60 x 8
60 x 8 ------------ 60 x 8
60 x 6 ------------ 60 x 8

Skullcrushers
40 x 8 ------------ 40 x 8
70 x 6 ------------ 70 x 6
70 x 4 ------------ 70 x 5
70 x 3 ------------ 70 x 5

Tricep Pulldown (w/rope)
37.5 x 8 ---------- 37.5 x 8
62.5 x 7 ---------- 62.5 x 6
62.5 x 6 ---------- 62.5 x 5
62.5 x 5 ---------- 62.5 x 4

Tricep Overhead Extension
15’s x 8 ------------ 15’s x 8
15's x 6 ------------ 15’s x 8
15's x 6 ------------ 15’s x 8
________________________

Today went well and good progress was made. I picked up a rep on the top set of DB Inclines today and two additional reps were gained on the top set of Cable Crossovers. I added Hammer Strength Presses today after my DB work and I was amazed at how well it worked my entire chest. The mind-muscle connection was incredible and by the time I was done I actually felt that work was done for both my upper and lower chest. These are definitely a keeper! Dips were next and a rep was gained on each of my work sets with a gain of one on the backoff set as well. Since these were done as my last primary chest exercise and I was already feeling fairly fatigued I wasn’t really expecting to make gains on these today however I was more then happy to take them

Skullcrushers went well and a few reps were picked up on the middle and top sets today however I didn’t pick up anything on the Tricep Pulldowns today and I actually lost a couple of reps here. I don’t like to lose reps however I feel that this is a fair trade and par for the course since my triceps were already feeling fairly burnt out from working hard to pick up reps on everything else up to this point. I’ll just continue to work hard and try to gain a couple of reps back next time. The day was completed with the single-arm Tricep Overhead Extensions and I happily picked up a couple of reps on these today and managed reps across. I decided that I would like to do 3 sets of 10 on these before bumping the weight on them so I'll try to add a reps to my sets next time.

That’s it for a very good day. I’ll rest up a bit tomorrow and be back again on Wednesday for Weighted Chins, Lat Pulldowns, Single-Arm Cable Rows, Seated Rows, Reverse Crossovers, Preacher Curls, and Concentration Curls.

[terman1]

Friday, January 11th, 2013


Last Session----vs.----This Session


Weighted Chins
BW x 6 -------------- BW x 6
BW+10 x 5 ---------- BW+15 x 5
BW+25 x 3 ---------- BW+25 x 3
BW+25 x 3 ---------- BW+25 x 3
BW+25 x 2 ---------- BW+25 x 3
BW+25 x 2 ---------- BW+25 x 3
BW x 5 -------------- BW x 5 (backoff set)

Lat Pulldown
150 x 8 -------------- 150 x 8
250 x 6 -------------- 250 x 6
300 x 6 -------------- 300 x 6
300 x 5 -------------- 300 x 5
300 x 4 -------------- 300 x 5
300 x 3 -------------- 300 x 4

Single-Arm Cable Row
50 x 8 --------------- 50 x 8
70 x 6 --------------- 70 x 6
100 x 8 -------------- 110 x 6
100 x 8 -------------- 110 x 6
100 x 8 -------------- 110 x 6

Seated Row
145 x 8 -------------- 145 x 8
185 x 6 -------------- 185 x 6
215 x 6 -------------- 215 x 6
215 x 6 -------------- 215 x 6
215 x 5 -------------- 215 x 6
215 x 4 -------------- 215 x 6

Reverse Crossovers
10 x 8 --------------- 10 x 8
20 x 6 --------------- 20 x 6
40 x 8 --------------- 40 x 9
40 x 8 --------------- 40 x 9
40 x 8 --------------- 40 x 9

Preacher Curls
40 x 8 --------------- 40 x 8
60 x 6 --------------- 60 x 6
80 x 6 --------------- 80 x 6
80 x 5 --------------- 80 x 6
80 x 5 --------------- 80 x 6

Concentration Curl
15's x 8 ------------- 15’s x 8
25's x 6 ------------- 25’s x 6
25's x 5 ------------- 25’s x 6
25's x 4 ------------- 25’s x 5
________________________

Today went well and things have moved along nicely. Two reps were gained on the Chins today, one on the 3rd set and one on the 4th. Backoff set stayed the same. Rep range is still relatively low here so my goal for now is to leave the weight as-is and keep adding reps to my sets every week. I would like to work up to at least sets of 5-6 solid reps before adding more weight.

A rep was gained on both the 3rd and 4th sets of Lat Pulldowns today. I'm slowly getting closer to my short-term goal of 6 rep work sets. I added 10 pounds on to the Single-Arm Cable Rows today and managed reps across. Next week I’ll work towards increasing my reps with a goal of 8 reps across all sets.

Seated Rows moved forward and I gained a rep on the 3rd set and 2 additional reps on the top set. My current goal is increase sets to 8 reps across so the weight will stay the same next week and I’ll try to add at least one rep on to each set next week. Reverse Crossovers were also good and I picked up a rep on each set. Goal is 10 reps per set so weight will stay the same next week and I’ll work on adding reps to these.

Preacher Curls moved for me today and a rep was gained on the 3rd and top sets. I have a goal of working up to an 8-10 rep range so my efforts will be directed towards adding reps for a while on these. Concentration Curls also moved again and reps were picked up on my middle and top sets. I would eventually like to get these into the 8-10 rep rangewith this weight before bumping them again.

And that does it for this week. I’ll enjoy my weekend and be back again on Monday for Leg Press, Hack Squats, Romanians, Leg Curls, Shoulder Press, DB Upright Rows and Cable Lateral Raises.

[terman1]

Monday, January 14th, 2013

Last Session----vs.----This Session

Leg Press
290 x 8 ------------ 290 x 10
450 x 6 ------------ 450 x 8
540 x 4 ------------ 540 x 6
600 x 6 ------------ 600 x 7
600 x 6 ------------ 600 x 7
600 x 6 ------------ 600 x 7
600 x 6 ------------ 600 x 7

Hack Squat
50 x 6 ------------ 50 x 10
90 x 6 ------------ 90 x 8
140 x 6 ----------- 140 x 7
140 x 6 ----------- 140 x 7
140 x 6 ----------- 140 x 7
140 x 6 ----------- 140 x 7

Calf Raise
200 x 20
200 x 20
200 x 20

Romanians
100 x 8 ------------ 100 x 10
150 x 8 ------------ 150 x 8
200 x 6 ------------ 200 x 6
240 x 6 ------------ 240 x 6
270 x 3 ------------ 270 x 6

Leg Curl
40 x 8 ------------ 40 x 10
80 x 6 ------------ 80 x 8
80 x 6 ------------ 80 x 8
80 x 6 ------------ 80 x 8

Shoulder Press
80 x 8 ------------ 80 x 10
120 x 6 ----------- 120 x 8
155 x 6 ----------- 155 x 6
155 x 6 ----------- 155 x 6
155 x 4 ----------- 155 x 6
155 x 3 ----------- 155 x 3

DB Upright Row
20’s x 8 ------------ 20’s x 10
30’s x 6 ------------ 30’s x 8
40’s x 6 ------------ 40’s x 7
40’s x 6 ------------ 40’s x 7
40’s x 6 ------------ 40’s x 7

Cable Lateral Raise
12.5 x 8 ------------ 12.5 x 10
17.5 x 6 ------------ 17.5 x 7
17.5 x 6 ------------ 17.5 x 7
17.5 x 6 ------------ 17.5 x 7
________________________

Had a good day today and everything moved along nicely for me. I was able to add a rep to each set on the Leg Press today and I’m getting closer to my goal of eight reps across. A rep was also added to each set of Hack Squats today and I also plan on working up to eight reps across before bumping the weight on these. I decided to also add a couple of sets of Calf Raises today so I added a couple of plates and did them on the hack squat since I was already there. I think my calves would benefit from some extra work so I’m going to see if I can continue to work these into my week on a more consistent basis.

I felt strong on the Romanians today and was able to add three reps to my top set. I want to work up to sets of eight reps across before bumping these. Leg Curls also went well and I added two additional reps to each set. I want to work up to sets of 10 on these before adding more weight to them again. A couple of reps were gained on the Seated Shoulder Press today on my third set so progress is being made although my top set still isn’t ready to budge for me. More progress was also made on the DB Upright Rows and Cable Lateral Raises and a rep was added on to each set.

That’s it for today. I’ll rest up tomorrow and be back again on Wednesday for DB Inclines, Hammer Strength Bench, Weighted Dips, Cable Crossovers, Skullcrushers, Tricep Pulldowns and DB Overhead Extensions.

[terman1]

Wednesday, January 16th, 2013


Last Session----vs.----This Session

DB Inclines
40's x 10 ---------- 40’s x 10
60's x 6 ------------ 60’s x 6
75's x 6 ------------ 75’s x 6
75's x 6 ------------ 75’s x 6
75's x 6 ------------ 75’s x 6
75's x 5 ------------ 75’s x 6

Hammer Strength Press
90 x 6 -------------- 90 x 10
140 x 6 ------------- 140 x 6
180 x 6 ------------- 180 x 6
180 x 5 ------------- 180 x 6
180 x 4 ------------- 180 x 5
180 x 4 ------------- 180 x 4
90 x 10 ------------- 90 x 10 (backoff set)

Weighted Dips
BW x 6 ------------ BW x 6
BW+15 x 5 -------- BW+15 x 6
BW+25 x 4 -------- BW+25 x 5
BW+25 x 4 -------- BW+25 x 4
BW+25 x 4 -------- BW+25 x 4
BW x 7 ------------ BW+10 x 6 (backoff set)

Cable Crossovers
30 x 8 ------------ 30 x 10
60 x 8 ------------ 60 x 9
60 x 8 ------------ 60 x 9
60 x 8 ------------ 60 x 7

Skullcrushers
40 x 8 ------------ 40 x 8
70 x 6 ------------ 70 x 6
70 x 5 ------------ 70 x 6
70 x 5 ------------ 70 x 6

Tricep Pulldown (w/rope)
37.5 x 8 ---------- 32.5 x 8
62.5 x 6 ---------- 52.5 x 8
62.5 x 5 ---------- 52.5 x 8
62.5 x 4 ---------- 52.5 x 7

Tricep Overhead Extension
15’s x 8 ------------ 15’s x 9
15's x 8 ------------ 15’s x 9
15's x 8 ------------ 15’s x 7
________________________

Today went well and I’m continuing to make good progress. I finally got reps across on the DB Inclines so next week begins a new challenge as I shoot for seven reps per set. The Hammer Strength Bench also moved a little for me in the form of a rep gained on sets two and three. I would have liked to pick one up on my top set as well however it just wasn’t ready to move for me yet. With the exception of picking up one rep on the bottom set, the Weighted Dips didn’t move much for me today. I did however added some more weight to my back-off set and managed to get six reps out of it so I can see progress is definitely being made.

A rep was gained on my bottom two sets of Cable Crossovers today however one rep lost on the top. I expect the top set will catch up next week. I finally got my rep goal on the Skullcrushers today after finding my missing rep on the middle and top sets. I’ll continue trying to add reps to these so my next goal is reps of seven across. It will be a slow process however I would really like to eventually get these up into the eight to ten rep range so that is my long(er) term goal.

The weight was backed off on the Tricep Pulldowns a little today in order to get me closer to my desired rep range because I was going a too heavy on these (for me) so I was a little farther off the mark on these then I preferred. Today was better and looked much closer to what I would like to see based on my current goals for these. Only thing left is to keep working to progress them from here. Tricep Overhead Extension also went well today and reps were gained on the first two sets. A rep was lost on the top set however this is just a temporary trade-off.

That’s it for today.Rest day tomorrow then back again Friday for Weighted Chins, Seated Rows, Lat Pulldown, Single Arm Cable Row, Reverse Crossovers, Preachers and Concentration Curls.

[jonnyboy44]

keep making thoes gains and 2013 will be a great year

[terman1]

keep making thoes gains and 2013 will be a great year

Thank you my friend, I will certainly do my best!

[terman1]

Friday, January 18th, 2013


Last Session----vs.----This Session

Weighted Chins
BW x 6 -------------- BW x 6
BW+15 x 5 ---------- BW+15 x 5
BW+25 x 3 ---------- BW+25 x 4
BW+25 x 3 ---------- BW+25 x 3
BW+25 x 3 ---------- BW+15 x 4
BW+25 x 3 ---------- BW+5 x 4
BW x 5 -------------- BW x 3 (backoff set)

Lat Pulldown
150 x 8 -------------- 150 x 10
250 x 6 -------------- 250 x 8
300 x 6 -------------- 300 x 6
300 x 5 -------------- 300 x 5
300 x 5 -------------- 300 x 5
300 x 4 -------------- 300 x 4

Single-Arm Cable Row
50 x 8 --------------- 50 x 8
70 x 6 --------------- 70 x 8
110 x 6 -------------- 110 x 7
110 x 6 -------------- 110 x 7
110 x 6 -------------- 110 x 7

Seated Row
145 x 8 -------------- 145 x 10
185 x 6 -------------- 185 x 8
215 x 6 -------------- 215 x 7
215 x 6 -------------- 215 x 7
215 x 6 -------------- 215 x 7
215 x 6 -------------- 215 x 7

Reverse Crossovers
10 x 8 --------------- 10 x 8
20 x 6 --------------- 20 x 6
40 x 9 --------------- 40 x 10
40 x 9 --------------- 40 x 10
40 x 9 --------------- 40 x 9

Preacher Curls
40 x 8 --------------- 40 x 8
60 x 6 --------------- 60 x 6
80 x 6 --------------- 80 x 7
80 x 6 --------------- 80 x 6
80 x 6 --------------- 80 x 6
---------------------- 50 x 10 (backoff set)

Concentration Curl
15's x 8 ------------- 15’s x 8
25's x 6 ------------- 25’s x 7
25's x 6 ------------- 25’s x 5
25's x 5 ------------- 25’s x 4
________________________

I feel that I finished off my week on a fairly good note today with just a few up’s and down’s (thankfully with more up’s then down’s). Weighted Chins didn’t go so well again today and which is a shame because I still believe they are a quality exercise and are something I really, really wanted to get good at. I looked back at my written journal today and realized that I have been doing these consistently for a full six weeks now and have not really progressed with them. I tried lowering the weight on my top two sets today which didn’t really help and I even managed to lose reps on my back-off set. This is a long time to not progress with an exercise so I’m going to have to decide between now and next week how I want to proceed with these.

Lat Pulldown also refused to budge for me today and this was my third week without progressing on them. Next week I’ll going to deload them 15% and try working my way back up from there. The Single-Arm Rows went well and a rep was gained on each set and a rep was picked up on my first two sets on the Reverse Crossovers. All reps were had on the Seated Rows today so these are moving along nicely. A rep was gained on the Preachers today and a backoff set was added in order to increase the volume and help push them along. A rep was also gained on the bottom set of Concentration Curls today however it came with a trade off of a lost rep on the middle and top sets.

Today was certainly a mixed bag and hopefully some time off over the weekend will do me good. I’ll be back to start next week off with Leg Press, Hack Squats, Romanians, Leg Curls, and some ab work.

[terman1]

Tuesday, January 22nd, 2013

Last Session----vs.----This Session

Leg Press
290 x 10 ------------ 290 x 10
450 x 8 ------------- 450 x 8
540 x 6 ------------- 540 x 6
600 x 7 ------------- 600 x 8
600 x 7 ------------- 600 x 8
600 x 7 ------------- 600 x 8
600 x 7 ------------- 600 x 7

Hack Squat
50 x 10 ------------ 50 x 10
90 x 8 ------------- 90 x 8
140 x 7 ------------ 140 x 8
140 x 7 ------------ 140 x 8
140 x 7 ------------ 140 x 8
140 x 7 ------------ 140 x 8

Romanians
100 x 10 ---------- 100 x 10
150 x 8 ------------ 150 x 8
200 x 6 ------------ 200 x 6
240 x 6 ------------ 240 x 6
270 x 6 ------------ 270 x 6

Leg Curl
40 x 10 ------------ 40 x 10
80 x 8 ------------- 80 x 9
80 x 8 ------------- 80 x 9
80 x 8 ------------- 80 x 9

Cable Crunch
50 x 10
80 x 10
80 x 10
80 x 10

Hanging Knee Raise
BW x 10
BW x 10
BW x 10
________________________

After a nice weekend off I returned back today recharged and ready to go. A rep was added to my first three sets of Leg Presses today with the top set remaining the same as last week. Since progress is being made I’ll leave these as they are next week and try to get a solid 4 x 8 out of them. A rep was also added to each set of Hack Squats today and this week’s goal was met. I’ll work up to a 4 x 10 before adding additional weight to these.

Romanians remained the same as last week however the six rep set did feel a little more solid. I could have pushed one more rep out of them today however I started to feel a little discomfort in my lower abdomen so I thought it best to not to push the envelope with them today. I’m certain it’s nothing serious however it’s one of those little things that are just enough to make me know when to end the set. I’m in no hurry on these so I let the reps come to me when they do.

A rep was added to each set on the Leg Curls today so next week my goal is to get a good 3 x 10. If reps are met I’ll add a little more weight to them. I added in some ab work today in the form of Cable Crunches and Hanging Knee Raises. Not really much to really say about these other then they paired up well with the leg work and it felt good to be doing some direct work again.

That’s all I got for today. I’ll be back tomorrow Seated Shoulder Press, DB Shoulder Press, DB Upright Rows, Cable Lateral Raise, Shrugs and Calf Raises.

[terman1]

Wednesday, January 23rd, 2013

Last Session----vs.----This Session

Shoulder Press
80 x 10 ------------ 80 x 10
120 x 8 ------------ 120 x 8
155 x 6 ------------ 155 x 6
155 x 6 ------------ 155 x 6
155 x 6 ------------ 155 x 6
155 x 3 ------------ 155 x 6

DB Shoulder Press
15’s x 10 ----------- 15’s 10
35’s x 6 ------------ 35’s x 8
35’s x 6 ------------ 35’s x 8
35’s x 6 ------------ 35’s x 8

DB Upright Row
20’s x 10 ----------- 20’s x 12
30’s x 8 ------------ 30’s x 10
40’s x 7 ------------ 40’s x 8
40’s x 7 ------------ 40’s x 8
40’s x 7 ------------ 40’s x 8

Cable Lateral Raise
12.5 x 10 ----------- 12.5 x 12
17.5 x 7 ------------ 17.5 x 8
17.5 x 7 ------------ 17.5 x 8
17.5 x 7 ------------ 17.5 x 8

Barbell Shrugs
160 x 10 ------------ 160 x 15
210 x 10 ------------ 210 x 12
260 x 8 ------------- 260 x 10
260 x 8 ------------- 260 x 10
260 x 8 ------------- 260 x 10

Calf Raise
200 x 20 ----------- 210 x 20
200 x 20 ----------- 210 x 20
200 x 20 ----------- 210 x 20
-------------------- 210 x 20
________________________

Today went well and everything is moving right along. I was able to pick up all three missing reps from the top set of Shoulder Presses today. This was a relief because things have been really slow to move on these lately. I still have a ways to go before making it up to eight rep sets on these however I’ll keep working hard every week until I get there. DB Press also went well and I added two additional reps on to each set today. I would like to see these up into the ten rep range before bumping them so next week I try to repeat today’s efforts.

DB Upright Row was good and a rep was added to each set today and same goes for the Cable Lateral Raises. Barbell Shrugs picked up right where they left off and a couple of reps were added on to each set today. I added a dime to the Calf Raises today and added an additional set to these as well. I’ll likely add another 10 to them again next week.

That’s it for today. I’ll be back again tomorrow for Weighted Chins, Seated Rows, Lat Pulldowns, Single-Arm Cable Rows, Reverse Cable Crossovers, Preachers and Concentration Curls.

[terman1]

Thursday, January 24th, 2013

Last Session----vs.----This Session

Seated Row
145 x 8 -------------- 145 x 12
185 x 8 -------------- 185 x 10
215 x 7 -------------- 215 x 8
215 x 7 -------------- 215 x 8
215 x 7 -------------- 215 x 8
215 x 7 -------------- 215 x 8

Today’s Goal: 215 x 8 across all work sets

Notes: Got all reps today. Will be bumping the weight 10 pounds next week.

Next Week’s Goal: 225 x 6 across all work sets

Single-Arm Cable Row
50 x 8 --------------- 50 x 12
70 x 8 --------------- 70 x 10
110 x 7 -------------- 110 x 8
110 x 7 -------------- 110 x 8
110 x 7 -------------- 110 x 8

Today’s Goal: 110 x 8 across all work sets

Notes: Got all reps today so I’ll up the reps again next week

Next Week’s Goal: 110 x 9 across all work sets

Reverse Crossovers
10 x 10 --------------- 10 x 15
20 x 8 ---------------- 20 x 10
40 x 10 --------------- 40 x 10
40 x 10 --------------- 40 x 10
40 x 9 ---------------- 40 x 9

Today’s Goal: 40 x 10 across all work sets

Notes: Matched last week’s numbers. Will keep everything the same and try again next week

Next Week’s Goal: 40 x 10 across all work sets

Weighted Chins
BW x 6 -------------- BW x 5
BW+15 x 5 ---------- BW+10 x 4
BW+25 x 4 ---------- BW+10 x 3
BW+25 x 3 ---------- BW+10 x 3
BW+15 x 4 ---------- BW+10 x 2
BW+5 x 4 ----------- BW x 4 (backoff set)

Today’s Goal: BW+10 across all work sets

Notes: Due to not progressing for the past five weeks I lowered all additional weight significantly today on all working sets as a last ditch effort. Unfortunately the results of this were not as planned and sadly I actually got fewer reps, even with the much lower weight so I’m now regressing badly on these. I’m just stubborn enough to give these one more week however if progression is still not there or if more reps are lost then I will look to replace these with something different. I believe either close grip or reverse grip lat pulldowns would be a suitable replacement.

Next Week’s Goal: BW+10 across all work sets

Lat Pulldown
150 x 10 ------------- 100 x 12
250 x 8 -------------- 200 x 10
300 x 6 -------------- 250 x 8
300 x 5 -------------- 250 x 8
300 x 5 -------------- 250 x 7
300 x 4 -------------- 250 x 6

Today’s Goal: 250 x 8 across all work sets

Notes: Due to being stalled for three weeks consecutively on these, I lowered the weight by approximately 15% today in order to take another run at them. Although I wasn’t able to get reps across with the new weight today I was able to complete my sets within the higher rep range so now it’s just a matter of being persistent and working hard to keep them moving forward every week.

Next Week’s Goal: 250 x 8 across all work sets

Preacher Curls
40 x 10 -------------- 40 x 12
60 x 8 --------------- 60 x 10
80 x 7 --------------- 80 x 7
80 x 6 --------------- 80 x 7
80 x 6 --------------- 80 x 6
50 x 10 -------------- 55 x 10 (backoff set)

Today’s Goal: 80 x 7 across all work sets

Notes: One rep was gained on my middle set today and matched reps on the top set. Backoff set was also bumped five pounds. I’ll continue to plug away at these.

Next Week’s Goal: 80 x 7 across all work sets

Concentration Curl
15's x 10 ------------ 15’s x 12
25's x 7 ------------- 25’s x 7
25's x 5 ------------- 25’s x 6
25's x 4 ------------- 25’s x 5
15’s x 8 ------------- 15’s x 10 (backoff set)

Today’s Goal: 25’s x 7 across all work sets

Notes: Reps were gained on the middle set, top set and backoff set.

Next Week’s Goal: 25’s x 7
________________________

That’s it for today. I’ll be back tomorrow for DB Incline Bench, Hammer Strength Press, Weighted Dips, Cable Crossovers, Skullcrushers, Tricep Pulldowns and Tricep Overhead Extensions.

[terman1]

Friday, January 26th, 2013


Last Session----vs.----This Session

DB Inclines
40's x 10 ----------- 40’s x 12
60's x 6 ------------ 60’s x 10
75's x 6 ------------ 75’s x 7
75's x 6 ------------ 75’s x 7
75's x 6 ------------ 75’s x 6
75's x 6 ------------ 75’s x 5

Today’s Goal: 75's x 7 across all work sets

Notes: Didn't reach goal however reps were gained on the first two sets today

Next Week’s Goal: 75's x 7 across all work sets


Hammer Strength Press
90 x 10 ------------- 90 x 10
140 x 6 ------------- 140 x 8
180 x 6 ------------- 180 x 6
180 x 6 ------------- 180 x 5
180 x 5 ------------- 180 x 5
180 x 4 ------------- 180 x 4
90 x 10 ------------- 120 x 10 (backoff set)

Today’s Goal: 180 x 6 across all work sets

Notes: A rep was lost on the second set however the backoff set was increased to 120 and 10 reps were still gotten easily. I'll add bump this backoff set by a dime next week to see if those ten reps can be gotten again.

Next Week’s Goal: 180 x 6 across all work sets

Weighted Dips
BW x 6 ----------- BW x 8
BW+15 x 6 -------- BW+15 x 6
BW+25 x 5 -------- BW+25 x 5
BW+25 x 4 -------- BW+25 x 4
BW+25 x 4 -------- BW+25 x 4
BW+10 x 6 -------- BW+10 x 6 (backoff set)

Today’s Goal: BW+25 x 5 across all work sets

Notes: Today was basically a mirror image of last week with nothing really gained or lost.

Next Week’s Goal: BW+25 x 5 across all work sets

Cable Crossovers
30 x 10 ----------- 30 x 12
60 x 9 ------------ 60 x 9
60 x 9 ------------ 60 x 9
60 x 7 ------------ 60 x 9

Today’s Goal: 60 x 9 across all work sets

Notes: I picked up my two missing reps on the top set today. I'll try adding a rep to each work set next week.

Next Week’s Goal: 60 x 10 across all work sets

Skullcrushers
40 x 10 ----------- 40 x 10
70 x 6 ------------ 70 x 7
70 x 6 ------------ 70 x 6
70 x 6 ------------ 70 x 5

Today’s Goal: 70 x 7 across all work sets

Notes: A rep was gained on the first work set today but came with a price of a rep lost on top.

Next Week’s Goal: 70 x 7 across all work sets

Tricep Pulldown w/rope
37.5 x 8 ---------- 32.5 x 12
52.5 x 8 ---------- 52.5 x 7
52.5 x 8 ---------- 52.5 x 8
52.5 x 7 ---------- 52.5 x 8

Today’s Goal: 52.5 x 8 across all work sets

Notes: A rep was lost on the bottom set today however I got my second wind and ended up picking up a rep on the top set.

Next Week’s Goal: 52.5 x 8 across all work sets

Tricep Overhead Extension
15’s x 9 ------------ 15’s x 7
15's x 9 ------------ 15’s x 7
15's x 7 ------------ 15’s x 7

Today’s Goal: 15's x 9 across all sets

Notes: My tris were feeling pretty fried at this point in the session and reps were lost on all three sets. I was hoping to at least match last weeks reps today however I put in the work and energy was spent making gains elsewhere today so I'm not at all disappointed. I'll try my best to see if I can get a couple of those reps back next week.

Next Week’s Goal: 15's x 9 across all sets
________________________

That does it for today. I'll rest over the weekend and return on Monday for Lat Pulldowns, Seated Rows, Reverse Crossovers, Cable Ab Crunch, Leg Press, Romanians abd Preachers.

[terman1]

Monday, January 28th, 2013


Last Session----vs.----This Session

Lat Pulldown
100 x 12 ------------ 100 x 15
200 x 10 ------------ 200 x 10
250 x 8 -------------- 250 x 8
250 x 8 -------------- 250 x 8
250 x 7 -------------- 250 x 8
250 x 6 -------------- 250 x 8

Today’s Goal: 250 x 8 across all work sets

Notes: Got all reps today. Will be bumping the weight 10 pounds next week and lowering the reps to 6

Next Week’s Goal: 260 x 6 across all work sets
________________________

Seated Row
145 x 12 ------------ 145 x 10
185 x 10 ------------ 185 x 10
215 x 8 ------------- 225 x 6
215 x 8 ------------- 225 x 6
215 x 8 ------------- 225 x 6
215 x 8 ------------- 225 x 6

Today’s Goal: 225 x 6 across all work sets

Notes: Increased the weight and got all reps today. I’ll try for seven rep sets next time.

Next Week’s Goal: 225 x 7 across all work sets
________________________

Reverse Crossovers
10 x 15 ------------ 10 x 15
20 x 10 ------------ 20 x 10
40 x 10 ------------ 40 x 10
40 x 10 ------------ 40 x 10
40 x 9 ------------- 40 x 10

Today’s Goal: 40 x 10 across all work sets

Notes: Finally got that last rep on the top set. I’ll add five more pounds and lower the reps to 8 next time.

Next Week’s Goal: 45 x 8 across all work sets
__________________________

Cable Ab Crunch
50 x 10 ------------ 50 x 12
80 x 10 ------------ 80 x 12
80 x 10 ------------ 80 x 12
80 x 10 ------------ 80 x 12

Today’s Goal: 80 x 12 across all work sets

Notes: I got all reps after upping my range from 10 to 12 with the same weight. Time to add more weight.

Next Week’s Goal: 85 x 12 across all work sets.
________________________

Leg Press
290 x 10 ------------ 290 x 12
450 x 8 ------------- 450 x 8
540 x 6 ------------- 540 x 8
600 x 8 ------------- 600 x 8
600 x 8 ------------- 600 x 8
600 x 8 ------------- 600 x 8
600 x 7 ------------- 600 x 8

Today’s Goal: 600 x 8 across all work sets

Notes: Got my top rep this week so next time I’ll add 10 pounds and drop my rep range back down to 6

Next Week’s Goal: 610 x 6 across all work sets
_______________________

Romanians
100 x 10 ------------ 100 x 10
150 x 8 ------------- 150 x 8
200 x 6 ------------- 200 x 7
240 x 6 ------------- 240 x 7
270 x 6 ------------- 270 x 7

Today’s Goal: Seven reps across all sets

Notes: Got all reps here today. I’ll try for 8 reps across all sets next time.

Next Week’s Goal: Eight reps across all sets
___________________________

Preachers
40 x 12 ------------ 40 x 12
60 x 10 ------------ 60 x 10
80 x 7 ------------- 80 x 7
80 x 7 ------------- 80 x 7
80 x 6 ------------- 80 x 7
55 x 10 ------------ 60 x 10 (backoff set)

Today’s Goal: 80 x 7 across all work sets

Notes: Got all reps here today. I’ll work to get 8 reps across all sets next week.

Next Week’s Goal: 80 x 8 across all work sets.
___________________________

That’s all for now. I’ll be back tomorrow for Seated Shoulder Press, DB Upright Rows, Shrugs, DB Incline Press, Weighted Dips and Skullcrushers.