Redefining 'Balance', wrkoutfrq style!

[NaturalPursuit]

Insanity…I APPROVE! Way to put in work dude!

[wrkoutfrq]

9/2/15

Pull Hyper

Rack Pulls (Below the knee)
4x365*10

Paused DB Rows (paused contraction)
4x70's*12

Reverse Grip Lat Pull (Accumulation Sets)
3x90-110-140*6 each

Strict BB Curls
3x65*12

Incline DB Curls
3x20's*15

Notes:
No time to give details, I'm SLAMMED with work, when I come to a good place to take some time here I'll update :/

Insanity…I APPROVE! Way to put in work dude!

Thanks Alex, I wish things would slow down a little lol

[wrkoutfrq]

9/4/15

Legs Power

Squats (triples at 85%, 2min rest)
6x305*3 PR

Glute Ham Raise (3s eccentric, 90s rest)
4xBW*6

Leg Press (3s eccentric, 90s rest)
4x6p+25*6

Lying Leg Curl (paused at bottom, 75s rest)
3x70*8

Leg Extension (paused at bottom, 75s rest)
2x145*8

Cardio:
PM Run

Notes:

This past week and a half/two weeks have been a nightmare, full of LOTS of stress, too much research, and WAY too much work. I've been completely slammed, no time to do much of anything... Despite that workouts have been on par, especially today. I went into this with a sour attitude, but everything went really well.

[The Solution]

If stress and nightmares brings PR's sign me up

[red_cat]

If stress and nightmares brings PR's sign me up

It's that "rise above the struggle" kind of attitude. Pat has it without a doubt.

[jpfaherty]

Doing work man! Love the dedication

[NaturalPursuit]

Thanks Alex, I wish things would slow down a little lol

In time they will…just think, soon you'll be starting a whole new chapter of your life and just imagine how things WILL change once you settle into a schedule

Doing anything in particular for the stress?

[wrkoutfrq]

9/5/15

Push Power

BB Bench (Triples @85%)
6x215*3
+5lb

Incline Db Press
4x85*6

Weighted Dips
3xBW+37.5*8

OHP
3x115*6

One Arm Lateral Raises
3x45*8

CG Smith Bench
3x195*6

Rope Pressdown
3x70*8

Cardio:
HIIT

---------------------------
9/6/15

Pull Power

Deadlift (triples @85%)
6x395*3
*easy

Paused Pullups (3s contraction)
4xBW*6

Smith Row
3x225*8

Cambered Bar Curl
3x90*6

DB Hammer Curl
3x45*8

Cardio:
PWO HIIT

Notes:
Another really quick update, got to start an experiment in about 15min, and I need to prepare. This weekend was long but good, and workouts were on par. I'm gonna record a vlog this afternoon talking about things, so I'll have the full update then.

If stress and nightmares brings PR's sign me up

Haha I'd rather not hit PR's and be normal

It's that "rise above the struggle" kind of attitude. Pat has it without a doubt.

Thanks Wade, it's been a struggle for the last month, but it'll all be over very soon

Doing work man! Love the dedication

Thanks JP!

In time they will…just think, soon you'll be starting a whole new chapter of your life and just imagine how things WILL change once you settle into a schedule

Doing anything in particular for the stress?

That's exactly right, this is the last of my research for my dissertation ever!

Not anything directly, just making sure I make the best of the down time I have...

[The Solution]

if we were normal, then this would be a good life

[wrkoutfrq]

Quick Update

Greetings from Denver, CO! I'm sorry I've been so hit or miss lately, and that I didn't record the vlog I promised but this past week was HELL, and I recorded it 4 different times but things kept changing and getting worse... My girlfriend, her mother, and myself are on the way to Wyoming for a wedding/vacation for this week, and i'll be sporadically updating with pictures. I WILL have a vlog for y'all updating when I get back. Some workout highlights from recently are PR's on all of the big 3 lifts, 6 sets of triples with 215 on bench, 6 sets of triples with 395 on deads (@RPE 8), and 3x3 and 2x2 with 315 on squats (a huge PR).

Til soon guys!

[The Solution]

Quick Update

Greetings from Denver, CO! I'm sorry I've been so hit or miss lately, and that I didn't record the vlog I promised but this past week was HELL, and I recorded it 4 different times but things kept changing and getting worse... My girlfriend, her mother, and myself are on the way to Wyoming for a wedding/vacation for this week, and i'll be sporadically updating with pictures. I WILL have a vlog for y'all updating when I get back. Some workout highlights from recently are PR's on all of the big 3 lifts, 6 sets of triples with 215 on bench, 6 sets of triples with 395 on deads (@RPE 8), and 3x3 and 2x2 with 315 on squats (a huge PR).

Til soon guys!

My brother lives 5 minutes from the stadium in Denver. Beautiful city! have fun brother.

[jpfaherty]

PRs on PR's! Holla!

[wrkoutfrq]

I'm back!

Here's a vlog I recorded yesterday talking about the trip, I'll be putting up pictures either tonight or tomorrow I realized I look tired as hell in the video, and that's because I was lol

[The Solution]

Did you even sleep! Sounded like a blast

[wrkoutfrq]

Did you even sleep! Sounded like a blast

Haha, not at all!


Here's some of the pictures!

I made the album accessible only with a password, but the password is my username here

http://s1136.photobucket.com/user/wc...%20Trip%202015

[NaturalPursuit]

OH I got myself a vlog to watch tonight!

[wrkoutfrq]

9/29/15

Legs Power

Squats (triples at 85%, 2min rest)
5x315*3 PR

Glute Ham Raise (3s eccentric, 90s rest)
4xBW*6

Close Stance Leg Press (3s eccentric, 90s rest)
4x6p+25*6

Leg Extension (75s rest)
2x175*8

Lying Leg Curl (75s rest)
3x160*8

Cardio:
PM HIIT

Notes:

First day back heavy yesterday was a success! After the week off for the vacation I did a rebuild week, I did power legs/push/pull twice in the week, the first set was at 85% of my working weight (~RPE 6-7 of normal), then the second set was at 95% of my working weight. I've never done it this style, but I think it REALLY paid off, because squats were SOLID yesterday. Everything clicked and I could have had a few sets of 5 in me if I wanted it. Improving on the daily! I hit a power push this morning and am gonna get some cardio in at lunch, so be looking for that workout to be posted later today!

[The Solution]

Good to see you crushing it still pat!!!

[wrkoutfrq]

9/5/15

Push Power

BB Bench (Triples @85%)
5x225*3 Volume PR?
*SOLID!

Incline Db Press
4x85*6

Weighted Dips
3xBW+37.5*8

OHP
3x115*6

Lateral Raises
3x45*8

Decline DB Skull Crushers
3x37.5*6
*elbow was acting up

Rope Pressdown
3x70*8

Cardio:
None

Notes:
This was a great session, presses felt very solid, I was REALLY surprised at how fast 2 plates moved. Everything else was great, but I couldn't bump any other weights. I'm not worried though, I'll bump everything next week

I was planning to get some cardio in yesterday, but our animal facilities are being inspected today, so I spent all dat getting that ready and teaching yesterday. The GF had dinner with a friend of hers last night, so I tried to play catchup writing while she was out. She said she wanted to run after, but it was too late and we were tired. No worries! I'm gonna get some in today before heading to her house for the night.

I'm off to hit a heavy pull workout now, I'm hoping for some SERIOUS weight moved!

Good to see you crushing it still pat!!!

Thanks Bob! That week off did me some good, I normally don't respond well to full weeks off, but I think the way I approached my rebuild week afterword helped tremendously!

[wrkoutfrq]

10/1/15

Pull Power

Deadlift
5x415*3 Volume PR

Pullups
4xBW+20*6

Unilateral Cable Row
3x90/side*8

Barbell Curl
3x95*6

Bilateral DB Curl
3x37.5's*8

Cardio:
PM HIIT

Notes:
This was a great workout! Deadlifts felt very solid, and I even had to slow the tempo for the last two sets after I got yelled at for some other asshat dropping his weights (he was dropping 225 from the waist, no bumper plates, and I was using bumpers...). The guy told me I either had to drop the weight or stop and wait an hour for the performance center to open (effed up hours that nobody can meet). It was irritating, but I rubbed it in the manager's face by being extra gentle with the same weight. I got a REALLY nice contraction from both the pull-ups and the rows, so overall I was very happy with the workout. I'm headed for HIIT after I get some grading done and before I go down to the GF's parent's house for the night. Tomorrow is gonna be an active recovery day, with some abs and calves tossed in

[The Solution]

PR City Pat! Keep killing it
Rest is the most overlooked aspect of any trainee

[wrkoutfrq]

10/5/15

Power Hybrid Macrocycle

Legs W1D2

Squats (2min rest)
4x290*5

Leg Press (2s eccentric, 90s rest)
4x6p+50*8

DB RDL's (3s eccentric, 90s rest)
4x105's*8

Complex 1: (no rest between any sets)

1A) Leg Extension
2x100*12

1B) Lying Leg Curl
3x100*12

DB Walking Lunges (45s rest)
2xBW+20's*15

Cardio:
????

Notes:

First day on a new workout cycle, I'm kinda going out on a limb with this macrocycle, so we'll see how it goes. I'll be recording a vlog this afternoon with an update and describing my thoughts behind the new macrocycle, but honestly this is just a bit of experimentation

This workout was TOUGH, warmups felt very solid but the working sets were very heavy for some reason. Either way they moved quickly enough, so I'm happy. The rest was more so for the pump/hypertrophy work, so it wasn't super high on the RPE scale. I don't know if cardio will happen today or not, but I'm gonna try to get it in before some meetings I have this evening.

PR City Pat! Keep killing it
Rest is the most overlooked aspect of any trainee

Thanks Bob! Called an audible and took both Saturday and Sunday off (one because the GF was sick, the other because we wanted to spend time together

[The Solution]

Hows the physique holding up with how busy you have been?

[wrkoutfrq]

10/6/15

Power Hybrid Macrocycle

Push W1D2

BB Bench
4x200*5

Incline Db Press
4x70s'*10
*too easy

BW Dips
3xBW*15

OHP
3x105*8

Wide Grip Upright Rows
3x95*15

Skull Crushers
3x90*8

Unilateral Cable Pressdown
3x45*12/side

Cardio:
PM Run

Notes:
I'll be recording a vlog this afternoon after work, I swear! This session was really nice, but got it in a little later than normal. I did get some HIIT in yesterday afternoon, but I won't be getting any workouts in this weekend (I'll address it in my vlog), so I'm gonna try and get a run in this evening before heading down to the GF's parent's house.

Hows the physique holding up with how busy you have been?

Well, I've def. put on some mass, but my condition isn't all that great. I'm sitting in the mid 170's at the moment, and very hairy lol. I've put on what everyone has been calling 'happy weight' because of all the good home cooking, but I'm still not BAD out of shape. I haven't taken a progress picture in months, and I don't care to anytime soon. That said, I'm holding the mid 170's WAY better than I did before my last prep, so I'm improving!

[The Solution]

Any recent pics?

[NaturalPursuit]

Thats all we can do…slowly improve! Holding 170's at a leaner physique means your obviously doing SOMETHING right and making progress! LMAO @ the hairy comment

[jpfaherty]

Ugh, I know dem hairy feels. Shaving is such a PITA lol

[wrkoutfrq]

Any recent pics?

Nope, I talk about it in the vlog (see below )

Thats all we can do…slowly improve! Holding 170's at a leaner physique means your obviously doing SOMETHING right and making progress! LMAO @ the hairy comment

That's exactly right! I address the whole body condition thing in the vlog!

Ugh, I know dem hairy feels. Shaving is such a PITA lol

OMG yes... and I'm a HAIRY guy naturally. I'm a freakin shaggy bear when I don't shave. I do keep it trim with a trimmer, but actually shaving it down is just too much of a pain, and takes a LONG time :/

Here's the vlog I promised! I recorded it yesterday, but for some reason youtube was 'unavailable' for me to upload it, so I uploaded it this morning. I'll be back later this afternoon after I lift (pulls today!!) to update and check in on everyone's logs

[The Solution]

Love the comment directed right at me.
Me and you always hold a bit of a pinch to our stomach's (Genetics FTL)
I know you have been with the girl for a while. Any interest in popping the big ?

[wrkoutfrq]

10/7/15

Power Hybrid Macrocycle

Pull W1D2

Deadlift
4x370*5
*moved fast

Pullups
4xBW*8

Neutral Grip Low Cable Row
3x120*15

Cambered Bar Curl
3x80*8

Incline Bilateral DB Curl
3x22.5's*12

Bilateral Pinwheel Curls
3x25's*15

Standing Calf Raise (2s contraction, 3s stretch)

Cardio:
PM HIIT

Notes:
Excellent workout today, pulls felt very solid. I'm super sore from the past two days, so I've definitely made a difference in my programming. I added 3 sets of bicep volume because I've been having some elbow tendonitis issues. I attribute it to the extra indirect tricep work from having higher pressing volume overall, so I'm hoping a little compensatory bicep work will help.

Love the comment directed right at me.
Me and you always hold a bit of a pinch to our stomach's (Genetics FTL)
I know you have been with the girl for a while. Any interest in popping the big ?

Yeah, I'm holding a good bit of flab in my waist and my lower back, it's not something I can control so I'm not worried about it.

There's been some serious talk about marriage, but it won't be happening soon. Neither of us are quite ready, but we are steadily moving in that direction, and not slowing down