Redefining 'Balance', wrkoutfrq style!

[wrkoutfrq]

3/19/16

Upper Hypertrophy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Close Grip Bench Press (4:0:1:0)
145x10
145x10
145x10
145x8
145x8
145x8
145x8
145x8

One Arm DB Rows (0:2:0:2)
70x14
70x14
70x14
70x14
70x14
70x14

Machine Lateral Raise
65x14
65x14
65x14
65x14
65x12
65x12

One Arm Cable Tricep Pressdown (4:0:1:0)
20x15
20x14
20x14
20x14

Alternating DB Curls (4:0:1:0)
27.5x14
27.5x14
27.5x14
27.5x14

Cardio:
None

------------------------

3/20/16

Lower Cell Swelling

Leg Press
5pps x22
5pps x22
5pps x20
5pps x20
5pps x20
5pps x20
*different leg press

Leg Press Calf Press
2pps x40
2pps x40
2pps x40
2pps x40
2pps x40
2pps x40

BFR Seated Calf Press
55x20
55x20
55x20
55x20
55x20
55x20

BFR Seated Leg Curls
90x14
90x14
90x14
90x14
90x14
90x12

BFR Close Stance Leg Extensions
90x14
90x14
90x14
90x14
90x12
90x12

Cable Rope Crunches
150x20
150x20
150x20
150x20
150x20
150x20

Cardio:
PM Run

-------------------------

3/21/16

Upper Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Flat Barbell Bench Press (0:2:0:0; RPE 9)
230x2
230x2
230x2
230x2
230x2
230x2

Chest Supported T-Bar Row (0:2:0:2; RPE 9)
165x5
165x5
165x5
165x4
165x4
165x4

Overhead Press (4:0:1:0)
120x5
120x5
120x4
120x4
120x4
120x4

Weighted Tricep Dips (4:0:1:0)
BW+40 x5
BW+40 x4
BW+40 x4
BW+40 x4
BW+40 x4
BW+40 x4

Cambered Bar Curl (4:0:1:0)
90x5
90x5
90x5
90x4
90x4
90x4

Overhand Barbell Shrugs (40-70 second timed work)
225
225
225
225
225
225

Cardio:
None

-------------------------

3/22/16

Lower Hypertrophy
Tempo: (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Deadlift (RPE 7-8)
365x10
365x10
365x9
365x8
365x8
360x8

Squat (RPE 7-8)
235x12
235x12
235x12
235x12

Complex 1:
1A) Wide Stance Lying Leg Curl
6x95*14

1B) Wide Stance Leg Extensions
6x95*14

Complex 2:
2A) Close Stance Lying Leg Curl
6x95*14

2B) Close Stance Leg Extensions
6x95*14

Complex 3:
3A) Seated Calf Press
6x70*15

3B) Donkey Calf Raise (pause in stretch)
6xBW*15

Single Arm Cable Side Oblique Crunches (0:0:0:2)
6x45*20

Cardio:
PM run

Notes:
Been a nice little string of workouts this week. Catching toads this week has REALLY put a hurt on my energy, but I've at least been able to match numbers on my little bitch of a chest, and increase on many other lifts. Today was especially good, I finally got a full night's sleep last night (first time in a while) and had a latte in my office before the workout and I felt great. The feeling didn't last too long, I was D-E-D dead by the end of the workout lol. After a bit of foam rolling and food I felt better, and even good enough to get roped into a run after work. Got some upper cell swelling on the menu for tomorrow, and then I'm gonna play chauffeur for some girls out for their birthday. They wanted to go dancing, and I decided to DD for them. I'll check in here before then

Proud of that work with the lack of sleep dude! Right on!

Thanks coach, I'm excited to see what comes of this overreaching phase!

Glad to see your back on track in the gym and killing things!!

I'm working on it lol, thankfully now that my dissertation is submitted I can focus on other things like the gym!

[NaturalPursuit]

I can't believe how well your handling this amount of volume!!! Onto another week of pushing this overreaching cycle HARD!

[wrkoutfrq]

4/25/16

Upper Cell Swelling

Overhand Grip Cable Flys (timed sets of 40-60 seconds)
20/s x40s
20/s x40s
20/s x40s
20/s x40s
20/s x40s
20/s x40s

Supported Rear Delt Fly
25/s x22
25/s x22
25/s x22
25/s x21
25/s x20
25/s x20

Neutral Grip Pulldowns]
100x24
100x24
100x23
100x22
100x22
100x22

Complex 1:
1A) Machine Preacher Curls
50x22
50x22
50x22
50x22
50x20
50x20

1B) Rope Cable Tricep Pressdown
55x22
55x22
55x22
55x20
55x20
55x20

Incline DB Bench Press
60x24
60x22
60x21
60x20
60x20
60x20

Cardio:
None

Notes:
Blasted through this workout Saturday morning. The gym doesn't open til 8a and I got a text right after I got there to come help catch snakes/toads at 10 so rest times were lower than normal to get this all in. The only lift I had to back off on was the incline DB press, and honestly it gave me a nice chance to focus on the contraction. This week is similar in volume, but I'm REALLY gonna try and push it. Today is lower heavy, it's go time

I can't believe how well your handling this amount of volume!!! Onto another week of pushing this overreaching cycle HARD!

Damn right, time to CRUSH!

[wrkoutfrq]

4/25/16

Overreaching Phase
Lower Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Squats (0:2:0:1; RPE 10)
315x3 (PR)
315x2
315x2
315x2
315x1.5
305x1.5

Deadlifts (RPE 10)
395x2
375x4
375x3.5
375*4 (added belt)
375*3.5

Seated Calf Raise (4:0:1:0)
115x6
115x6
115x6
115x5

Smith Machine Calf Raise (4:0:1:0)
225x6
245x6
245x6
245x6

Decline Leg Raises
6xBW*12

Cardio:
PM LISS

------------------------------

4/26/16

Upper Hypertrophy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Close Grip Bench Press (4:0:1:0)
145x12
145x10
145x10
145x10
145x10
145x10
145x10
145x8

One Arm DB Rows (0:2:0:2)
70x14
70x14
70x14
70x14
70x14
70x14
*cut back rest a bit to speed the workout

Machine Lateral Raise
65x15
80x14
80x14
80x13
80x12
65x14

One Arm Cable Tricep Pressdown (4:0:1:0)
45x14
45x14
45x14
45x14
45x14
45x14
*different machine, but KILLED...

Alternating DB Curls (4:0:1:0)
27.5x15
27.5x15
27.5x14
27.5x14
27.5x14
27.5x14

Cardio:
None

Notes:
Oh man did we hit the brick wall this week lol... Alex made a perfect call based on pictures and decided not to change anything, just told me to push hard this week. Squats felt AWESOME yesterday, but holy sh!t did I get my butt kicked by deads lol. Today was just as tough, but in a different way. Fatigue has been coming on faster, and I could feel the burn (lol) more readily and rapidly during the hypertrophy work. Thankfully, no cardio on tap for tonight, just a fun filled evening of dodging tornadoes to catch toads

[wrkoutfrq]

4/27/16

Lower Cell Swelling

Leg Press
5p+10/s x22
5p+10/s x22
5p+10/s x20
5p+10/s x20
5p+10/s x20
5p+10/s x20

Calf Press Machine (similar to leg press calf raise)
130x20
130x20
130x20
130x20
130x20
130x20
*no leg press available anymore :/

BFR Seated Calf Press
55x20
55x20
55x20
55x20
55x20
55x20

BFR Lying Leg Curls
100x14
100x14
100x14
100x14
100x13
100x12

BFR Close Stance Leg Extensions
100x14
100x14
100x14
100x14
100x14
100x14

Cable Rope Crunches
150x20
150x20
150x20
150x20
150x20
150x20

Cardio:
PM Run

Notes:
This is yesterday's workout, and it kicked my butt lol. I had to work around the idiots wasting time in the gym during dead week (week before finals), but I'm glad to say the workout did NOT suffer. The leg press was very humbling and the pump from all the BFR work was nuts. I'm about to head to do a heavy upper workout, should be fun!

[NaturalPursuit]

Love the massive update dude!

We'll see how your CNS is this weekend as well as your physical recovery. That will dictate the duration of this phase

[wrkoutfrq]

5/2/16

Lower Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Squats (0:2:0:1; RPE 9)
305x3
305x2
305x2
305x2
305x2
305x2
305x2
305x2

Deadlifts (RPE 9)
375x4
375x4
375*4
375*4
375x4
375x4 (used belt)

Seated Calf Raise (4:0:1:0)
115x6
115x6

Standing Machine Calf Raise (4:0:1:0)
4p x6
4p x6

Decline Leg Raises
4xBW*12

Cardio:
PM LISS

------------------------------

5/3/16

Upper Hypertrophy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Close Grip Bench Press (4:0:1:0)
155x10
155x10
155x10
155x10

One Arm DB Rows (0:2:0:2)
80x12
80x12
80x12
80x12

Machine Lateral Raise
95x12
95x12
95x12

One Arm Cable Tricep Pressdown (4:0:1:0)
25x12
25x12
25x12

Alternating DB Curls (4:0:1:0)
30x12
30x12
30x12

Cardio:
None

Notes:
Wassup crew! No more overreaching phase, we started a new block this week that's very similar to before overreaching but with a few minor tweaks. Took the weekend off and had some extra food to help with recovery, and so far it seems to have worked! Killed Monday's workout, those numbers are quite a bit higher than pre-overreaching, and the same went for today. Energy-wise I'm feeling pretty stinking good, and my recovery is already better after the weekend off. I'm looking forward to this block, I think the overreaching phase was just what was needed to get things moving fast and help us learn what my body can handle

[NaturalPursuit]

Love how well you responded to the overreaching phase! I agree…we learned a lot about your volume requirements and thats going to pay off HUGE in the following months!

Keep staying positive brother! Life is changing for the better!