iKermit's Workout Log *New for 2017*

[iKermit]

I'm back...

Previous log can be found here: http://forum.bodybuilding.com/showthread.php?t=2115071

Intro:
After life happened, I thought I'd get back to logging my workouts. My training has been off and on but I've been back at it now for about 6 months after almost a year off.
I'm currently weight training 6 days a week, playing Ultimate Frisbee 3 nights a week and training jiu jitsu 2 nights a week and MMA 1-2 nights a week.

Stats:
Height: 5'8
Weight: 175lbs
Age: 38

Goals:
I'd like to continue to build strength while staying relatively lean. I would like to compete at Lightweight which is 155lbs. I'll need to keep my weight within cutting distance from that.

Program:
Sunday: Weights (upper body)
Monday: Weights (chest/biceps), Ultimate Frisbee
Tuesday: Weights (legs), jiu jitsu and possibly MMA
Wednesday: Weights (back/triceps), Ultimate Frisbee
Thursday: Weights (shoulders/traps), jiu jitsu and possibly MMA
Friday: No weights, Ultimate Frisbee
Saturday: Weights (legs)

Pictures:

[iKermit]

Sunday, February 19, 2017 - Upper Body


Workout

Incline Bench
135 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Seated Overhead Press - Barbell
95 x 6
135 x 6
145 x 6
155 x 6

V-Bar Pulldowns
120 x 15
135 x 15
150 x 15
165 x 10

Arnold Press
45 x 6
55 x 6
60 x 6
70 x 6
70 x 6

Shrugs - Barbell
135 x 15
185 x 15
210 x 15
210 x 15

EZ Bar Curls - Wide
75 x 10
85 x 10
95 x 10
95 x 10

Rope Pushdowns - Close Cables
90 x 12
90 x 12
90 x 12
90 x 12

Weight
175.2 -sweater, +shoes

Thoughts
7/10
I was sick the last couple days so didn't expect much today as I haven't been eating. I felt weak at the beginning but seemed to find my rhythm early on. The weights did feel a bit heavier than they should have but I'm happy with today's workout.

[|ceman]

definitely in. looking lean and mean, dude.

[iKermit]

definitely in. looking lean and mean, dude.

Been a long long time! How are you?

[iKermit]

Monday, February 20, 2017 - Chest/Biceps


Workout

Incline Bench
135 x 10
185 x 5
210 x 5
225 x 3 + 1
210 x 5
185 x 5
135 x 22

Pec Dec
70 x 15
90 x 15
90 x 15
100 x 15

Cable Crossover - Close Cables
30 x 15
40 x 15
50 x 15
60 x 15
60 x 15

Cable Pullover - Close Cables (Slow)
100 x 15
120 x 15
130 x 15
140 x 15

Flat DB Press (Super slow; pause on last rep)
60 x 12
60 x 10
60 x 10
60 x 10
60 x 8

DB Hammer Curls
35 x 12
40 x 10
45 x 10
50 x 10
60 x 8

EZ Bar Curls - Narrow (Slow)
75 x 10
95 x 10
105 x 10
105 x 9

Concentration Curls
30 x 8
30 x 8
35 x 5
35 x 5, 25 x 5, 15 x 10 dropset

Curl Machine (Star Trac)
20kg x 15
20kg x 15
20kg x 15

Weight
N/A

Thoughts
7/10
Felt a little weak today. I need to get my diet dialed in. I tend to undereat during the day and then overeat right before bed i.e., 1 AM last night. Didn't eat before this workout; still full and bloated from last night.
Right shoulder is still not 100%. I tweaked it on incline bench a bit. Flat DB pressing is still the worst but slowly getting better. I'll likely be switching to flat BB soon to work the ROM. I'll probably switch flat DB to incline DB.

[|ceman]

Been a long long time! How are you?

Things are good. Life and father time are catching up to me. Can't believe I've been on this site for a decade now. Good times.

[Bosko]

Good to see ya above ground..lol…keep up the good work….

[iKermit]

Tuesday, February 21, 2017 - Legs


Workout

Front Squats Form check video below
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

RDLs
95 x 10
135 x 10
135 x 10
135 x 10

Reverse Goblet Lunges
30 x 10
30 x 10
30 x 10
30 x 10

Leg Extensions
135 x 10
150 x 8
165 x 8
180 x 8
105 x 20

Lying Leg Curls (Slow)
90 x 12
90 x 12
90 x 12
90 x 12

Seated Calf Raises (Slow)
45 x 25
57.5 x 25
57.5 x 25
70 x 25

Weight
N/A

Thoughts
7/10
Left the ego at the door. I'm really trying to target my quads on the front squats. I tend to use my back too much. I revamped them completely; wider stance, toes out, wider grip with straps.
RDLs are focusing on glute and hamstring activation; not so much back again.
Felt okay overall. Didn't eat prior to training.

[iKermit]

Things are good. Life and father time are catching up to me. Can't believe I've been on this site for a decade now. Good times.

lol tell me about it. We're old sir.

Good to see ya above ground..lol…keep up the good work….

lol. Hope you're well. I forgot how to post it's been so long!

[iKermit]

Wednesday, February 22, 2017 - Back/Triceps


Workout

Seated Cable Rows - Low
165 x 12
180 x 12
195 x 12
210 x 12

Underhand Grip Pulldowns
120 x 20
135 x 20
140 x 20
140 x 20

Single Arm Pulldowns
45 x 15
50 x 15
60 x 15
60 x 15

Narrow Grip Pulldowns - 2 single handles
105 x 15
105 x 15
105 x 15
105 x 15

Skull Crushers - Narrow Grip
75 x 12
75 x 12
95 x 12
95 x 12
95 x 12

Cable Tricep Pushdowns - No handle, single arm
35 x 12
35 x 12
35 x 12
40 x 12

BW Skull Crushers - close Smith machine
BW x 12 - 7th from the bottom
BW x 12 - 7th from the bottom
BW x 12 - 6th from the bottom
BW x 12 - 6th from the bottom

Straight Bar Cable Pushdowns - elbows forward, slow
70 x 20
80 x 20
80 x 20

Weight
176.3 - sweater, - shoes
I think this is the heaviest I've been in a couple years.

Thoughts
7/10
Started lifting at 2:30 with one package of instant oatmeal. Stomach still being weird.
Slight discomfort in left wrist but didn't hinder the skull crushers.
Pretty happy with this session despite the lingering stomach issues.

[iKermit]

Thursday, February 23, 2017 - Shoulders/Traps


Workout

Seated OH Press - Slow with 5s pause on last rep
95 x 6
135 x 6
135 x 6
135 x 6
135 x 6 video below


DB Lateral Raises
20 x 20
20 x 20
25 x 20
25 x 20
25 x 20

Arnold Presses
50 x 6
55 x 6
60 x 6
60 x 6
60 x 6

1 Arm Cable Front Raises - close cables
20 x 15
20 x 15
20 x 15
20 x 15
25 x 15

1 Arm Cable Lateral Raises - close cables
20 x 15
25 x 15
25 x 15
30 x 15

Face Pulls - close cables
90 x 15
100 x 15
110 x 15
120 x 15

Cable Upright Rows - close cables
90 x 12
110 x 12
130 x 12
140 x 12

DB Shrugs
80 x 15
90 x 15
100 x 12 supposed to be 15; grip failed
100 x 12 supposed to be 15; grip failed

Forearm Circuit -
30/105 x 12
30/105 x 12
35/110 x 12

Weight
176.4 - sweater, - shoes

Thoughts
7/10
1 scoop of protein all day before training. I think I'm pregnant. I can't think of any other reason for this.
Definitely feeling like I need a day off. Good thing that's tomorrow.

[iKermit]

Off day but here's a squat video for motivation.

[iKermit]

Saturday, February 25, 2017 - Legs


Workout

Front Squats (with straps)
95 x 10
95 x 10
135 x 10
135 x 10
135 x 10

Good Mornings haven't done these in at least a year
135 x 10
135 x 10
135 x 10
135 x 10

Reverse Goblet Lunges
30 x 10
30 x 10
30 x 10
35 x 10

Seated Leg Curls - very slow
90 x 12
100 x 12
100 x 12
100 x 12

Donkey Calf Raises - slow and holding at both ends
100 x 25
100 x 25
120 x 25
120 x 25

Leg Extensions - machine in far corner (weight in kgs) - 45s rest between sets
30 x 12
35 x 12
40 x 12
45 x 12

Weight
N/A

Thoughts
8/10
Legs were very sore from Ultimate last night. I might have to move where I do legs throughout the week.
Learned a lot of information about my dieting issues. I think I have it figured out. For two weeks, I've felt ridiculously bloated and full forever. I haven't been able to train abs. See below. Workouts in the past week have been on almost no food. I'm cutting out eggs for 3 weeks. I think I've developed an intolerance or allergy. I'll try reintroducing them after 3 weeks but in moderation.

The picture below was taken last night. I had to purge. Afterwards, I slept amazing (best in 2 weeks) and ate 7 times today. MUCH better!

This was incredibly painful.

[iKermit]

Sunday, February 26, 2017 - Upper Body


Workout

Incline Bench (4x10)
135 x 10
160 x 10
185 x 7
210 x 3
225 x 2
250 x fail
225 x 2
205 x 5

Seated Overhead Press - Barbell (4 x 6)
95 x 6
135 x 6
145 x 6
155 x 6

V-Bar Pulldowns (4 x 15) - substituted for Star Trac Lateral Pulldown machine - narrow/under grip
50kg x 15
60kg x 15
65kg x 15
70kg x 15

Arnold Press
45 x 6
55 x 6
65 x 6
75 x 5
40 x 8 - very slow and narrow

Shrugs (4 x 15) - first set DBs, rest on Smith
90 x 15
+90 x 15
+140 x 15
+190 x 15

EZ Bar Curls - Wide (4 x 10) - slow
75 x 10
85 x 10
95 x 10
95 x 8 dropset 25 x 8 - holding the flex

Rope Pushdowns - Close Cables (4 x 12) - 60s rest between sets
90 x 12
90 x 12
90 x 12
90 x 12

Weight
174.5 -sweater, +shoes

Thoughts
8/10
Felt pretty good. Little weaker than normal but came from a competitive Ultimate game just before weight training.
Didn't feel like doing 4x10 on incline so mixed it up. Was really hoping to get 250. I know I have it on a good day.
Binged the night before because I was still hungry. That made my 8th meal. Woke up a little full but otherwise good. Day 1 of no eggs and I'm more convinced they're the problem.

[iKermit]

Monday, February 27, 2017 - Chest/Biceps


Workout

Incline Bench (4 x 10)
135 x 10
185 x 10
185 x 10
185 x 10
195 x 10 this felt amazing!

Machine Flys (4 x 15)
120 x 15
135 x 15
150 x 15
165 x 15

Cable Crossover - Close Cables (4 x 15)
40 x 15
60 x 15
70 x 15 form was a little sloppy
50 x 15

Cable Pullover - Close Cables (Slow) (4 x 15)
110 x 15
120 x 15
130 x 15
150 x 15 the stack

Flat DB Press (Super slow; 5s pause on last rep) (12, 10, 10, 10, 8)
60 x 12
60 x 10
60 x 10
60 x 8
60 x 8

DB Hammer Curls (12, 10, 10, 10, 8) - from a dead stop resting on thighs
35 x 12
35 x 10
35 x 10
35 x 10
35 x 8

EZ Bar Curls - Narrow (4 x 10)
75 x 10
95 x 10
95 x 10
115 x 10

Concentration Curls (4 x 12)
20 x 12
25 x 12
25 x 12

Incline Alternating DB Curls (3 x 15) held a 30s flex after each set
20 x 15
25 x 15
25 x 15

Weight
175.8 + shoes, - sweater

Thoughts
8/10
Felt pretty good. Thrilled with incline bench! Once, I can hit 250, I'll be switching incline bench for flat and flat DBs for incline. I still have some weakness in my right shoulder which makes db pressing difficult. I have very little stabilization if the right db starts to get too close to midline. It doesn't happen with overhead pressing because my ROM won't let it come too far midline. It only seems to happen with flat db pressing. I'll be curious to see if it happens on incline.
Didn't eat prior to training (3-4:30) as I binged again last night and was still full. It's not as bad as when I was having eggs though. I'm just full. I'm eating the variety I neglected for so long and am obviously overdoing it lol. I'll be past this phase soon hopefully.

[|ceman]

Nice work with the incline press. 195x10 should mean you can hit 250 real soon.

[iKermit]

Nice work with the incline press. 195x10 should mean you can hit 250 real soon.

I'm thinking so too. I didn't have the best day yesterday and I wasn't able to stay tight in my hips and upper back. Today, I did. I'll try again next Sunday probably. I can tell depending how heavy 225 feels.

[iKermit]

Tuesday, February 28, 2017 - Legs


Workout

Front Squats with straps (5x10)
95 x 10
135 x 10
135 x 10
135 x 10
160 x 10

Reverse Goblet Lunges (5x10)
30 x 10
35 x 10
40 x 10
45 x 10
50 x 10

Lying Leg Curls (4x12)
90 x 12
105 x 12
120 x 12
120 x 12

Leg Extensions (5x12) - holding flexed extension after each set; this kills
135 x 12
135 x 12
135 x 12
150 x 12
150 x 12

Donkey Calf Raises (4x25) - toes in
100 x 25
120 x 25
120 x 25
140 x 25

Standing Leg Curls (4x10)
20 x 10
20 x 10
20 x 10
30 x 10

Seated Calf Raises (4x25) - toes out
45 x 25
45 x 25
57.5 x 25
57.5 x 25

Weight
176.2 +shoes, -sweater

Thoughts
9/10
Felt good. Quads are definitely getting stronger and bigger which is the goal.
Not much else. Very happy with this session!

[koweanguy]

Creative banner you got up there

& strong arnold press!!

[iKermit]

Wednesday, March 1, 2017 - Back/Triceps


Workout

Seated Cable Rows - Low (4x12)
150 x 12
150 x 12
150 x 12
150 x 12

Underhand Grip Pulldowns - ****ty lat pulldown cable (4x20)
100 x 20
100 x 20
100 x 20
100 x 20

Single Arm Pulldowns - back to the good cables (4x15)
45 x 15
45 x 15
45 x 15
45 x 15

Narrow Grip Pulldowns (4x15)
105 x 15
105 x 15
105 x 15
105 x 15

Skull Crushers - Narrow Grip (5x12)
75 x 12
95 x 12
95 x 12
95 x 12
95 x 12

Cable Tricep Pushdowns - No handle, single arm (4x12)
35 x 12
35 x 12
35 x 12
40 x 12

BW Skull Crushers - close Smith machine (3x12)
BW x 12 - 6th from the bottom
BW x 12 - 6th from the bottom
BW x 12 - 6th from the bottom

superset with

Incline Pushups - narrowest possible grip (3x10)
BW x 10
BW x 10
BW x 10

Weight
175.7 -sweater, +shoes

Thoughts
8/10
For this workout, I really wanted to focus on contracting the muscles so kept the weight a bit lower than normal. I also incorporated a 60s rest between sets. I had a few good pumps going.
Feel good about this session.

[iKermit]

Creative banner you got up there

& strong arnold press!!

Thanks man! I only started doing them a couple months ago and they were brutal in the beginning. My anterior delts have responded well though. They're now becoming one of my favourites.

[iKermit]

Thursday, March 2, 2017 - Shoulders/Traps


Workout

Seated OH Press (5x6)
95 x 6
135 x 6
145 x 6
155 x 6
165 x 2
185 x 2 video below
135 x 6 with 10s pause on last rep


DB Lateral Raises (5x20)
20 x 20
25 x 20
25 x 20
25 x 20
30 x 20

Arnold Presses - slow (5x6)
50 x 6
50 x 6
55 x 6
60 x 6
70 x 6

1 Arm Cable Front Raises - far cables; end cable (5x20)
15 x 15
15 x 15
15 x 15
15 x 15
15 x 15

1 Arm Cable Lateral Raises - far cables; end cable (4x15)
15 x 15
20 x 15
20 x 15
20 x 15

Face Pulls - close cables (4x15) really focused on form and keeping the elbows up
90 x 15
90 x 15
90 x 15
90 x 15

DB Upright Rows (4x12)
25 x 12
35 x 12
35 x 12
35 x 12

BB Shrugs - behind the back (4x15)
135 x 15
135 x 15
135 x 15
135 x 15

Weight
175.6 - sweater, - shoes

Thoughts
9/10
THRILLED with my OH press!! I didn't expect to get one at 185! I didn't go as low as I normally do but I'm super happy with these!
Stomach feels better today which is awesome. It's been almost 3 weeks of strange things going on.

[iKermit]

Legs are a bit later today but I wanted to share this video I came across this morning. I'm hearing more and more about intermittent fasting lately. I've inadvertently done it in the past and looking back, it seemed to work but never really quantified it. I think I'm going to try it under a more structured program.

[iKermit]

Saturday March 3, 2017 - Legs


Workout

Front Squats with straps (5x10)
95 x 10
95 x 10
135 x 10
135 x 10
160 x 5
185 x 4 video below
135 x 10

Reverse Goblet Lunges (5x10)
40 x 10
40 x 10
40 x 10
40 x 10

Seated Leg Curls (4x12)
80 x 12
90 x 12
100 x 12
100 x 12

Leg Extensions (5x12) - 30s hold flexed extension after each set
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12

Donkey Calf Raises (4x25) - toes in
100 x 25
120 x 25
140 x 25
140 x 25

Standing Leg Curls (4x10)
20 x 10
20 x 10
20 x 10
20 x 10

Seated Calf Raises (4x25) - toes out
45 x 25
45 x 25
45 x 25
70 x 25

Weight
169.2 +shoes, +sweater

Thoughts
9/10
Was horribly sick yesterday (puked 3 times) but felt great this morning. I lost about 7lbs yesterday.
Surprisingly, I didn't feel weak. I continue to be happy with my leg strength progression!

185lb front squat video from today:


compared to 185lb front squat video from February 13:

[iKermit]

Sunday, March 5, 2017 - Upper Body


Workout

Incline Bench (4x10)
135 x 10
160 x 10
185 x 10
185 x 10

Seated Overhead Press - Barbell (4 x 6)
95 x 6
115 x 6
135 x 6
135 x 6

V-Bar Pulldowns (4 x 15) - far end; split handles
100 x 15
110 x 15
110 x 15
110 x 15

Arnold Press (5x6)
45 x 6
55 x 6
55 x 6
55 x 6
55 x 6

Shrugs (4 x 15) - DBs
80 x 15
90 x 15
95 x 15
100 x 15

EZ Bar Curls - Wide (4 x 10) - slow
75 x 10
75 x 10
85 x 10
85 x 10

Rope Pushdowns - (4 x 12) - far end; really focused on elbows in and back
35 x 12
40 x 12
40 x 12
40 x 12

Weight
169.8 only underwear and socks

Thoughts
8/10
First day of fasting. I didn't eat since 11pm and this workout was at about 10:00am. I felt good overall but did notice a bit of weakness. I also forgot my preworkout which could have contributed. The last few reps were harder than normal even though I reduced the weight a bit.
Looking really lean this morning. I'll continue to experiment with what I need to eat and the window in which I eat. I'm going to aim for an 8-10 hour window of eating.
Off to Frisbee now so we'll see how that goes with no food.

[|ceman]

Saturday March 3, 2017 - Legs


Workout

Front Squats with straps (5x10)
95 x 10
95 x 10
135 x 10
135 x 10
160 x 5
185 x 4 video below
135 x 10

Reverse Goblet Lunges (5x10)
40 x 10
40 x 10
40 x 10
40 x 10

Seated Leg Curls (4x12)
80 x 12
90 x 12
100 x 12
100 x 12

Leg Extensions (5x12) - 30s hold flexed extension after each set
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12

Donkey Calf Raises (4x25) - toes in
100 x 25
120 x 25
140 x 25
140 x 25

Standing Leg Curls (4x10)
20 x 10
20 x 10
20 x 10
20 x 10

Seated Calf Raises (4x25) - toes out
45 x 25
45 x 25
45 x 25
70 x 25

Weight
169.2 +shoes, +sweater

Thoughts
9/10
Was horribly sick yesterday (puked 3 times) but felt great this morning. I lost about 7lbs yesterday.
Surprisingly, I didn't feel weak. I continue to be happy with my leg strength progression!

185lb front squat video from today:


compared to 185lb front squat video from February 13:

Nice work. Impressive wrist flexibility too. I could never do the olympic grip front squats, my wrists just don't bend that far.

Form is improving from Feb 13 too. You were "two parting" the rise out of the hole quite a bit, but it's getting better. You can still see a bit that your hips come up before your shoulders. It sounds like your training partner is helping to keep you honest on that, which is great.

[iKermit]

Monday, March 6, 2017 - Chest/Biceps


Workout

Incline Bench (4 x 10)
135 x 8
185 x 10
185 x 10
185 x 10
195 x 9 + 1

Pec Deck (4 x 15)
80 x 15
90 x 15
90 x 15
100 x 15

Cable Crossover (4 x 15) - close cables; 8th from top
50 x 15
50 x 15
50 x 15
50 x 15

Cable Pullover (4 x 15) - close cables
110 x 15
130 x 15
150 x 15
150 x 15

Flat DB Press (12,10,10,10,8) - 10s pause on last rep
55 x 12
60 x 10
65 x 10
70 x 10
75 x 7

DB Hammer Curls (12,10,10,10,8) - elbows back; arms at side
30 x 12
40 x 10
45 x 10
45 x 10
45 x 8

EZ Bar Curls (4 x 10) - narrow
75 x 10
85 x 10
95 x 10
105 x 10

21s (3 sets) - straight bar
+40 x 21
+40 x 21
+40 x 21

Weight
N/A

Thoughts
8/10
Felt good.
With the fasting, the last rep on incline was tough but other than that, energy and strength is pretty on par.
I'm staying very lean all day which is awesome. I have more consistent energy levels throughout the day too. So far, I've been eating whatever I want between 2pm and 12am eg; big bowl of sloppy joe's, 1c plain greek yogurt with a little banana pudding mix mixed in and almost 2 boxes of light Jello before bed.

[iKermit]

Nice work. Impressive wrist flexibility too. I could never do the olympic grip front squats, my wrists just don't bend that far.

Form is improving from Feb 13 too. You were "two parting" the rise out of the hole quite a bit, but it's getting better. You can still see a bit that your hips come up before your shoulders. It sounds like your training partner is helping to keep you honest on that, which is great.

I've been thinking my wrist flexibility needs to improve. A few weeks ago, I switched to using straps which has been 100% better. You can see them in the most recent video. It helps me keep my elbows and chest up especially coming out of the hole.

I still have quite an imbalance between my quads and back (spinal erectors) but it's getting better. Towards the end of the powerlifting training, I was pulling close to 500 but only squatting about 350-365. I figured a lot of quad focused work would help. It's a never ending work in progress

Hope you're doing well.

[iKermit]

Tuesday March 7, 2017 - Legs


Workout

Front Squats with straps (made up my own rep scheme)
95 x 10
135 x 10
160 x 5
185 x 5
210 x 3
145 x 15
145 x 15

Hack Squat (made up my own rep scheme) - first time using this in years
45 x 10
90 x 20
90 x 20

Reverse Goblet Lunges (4x10)
40 x 10
40 x 10
45 x 10
50 x 10

Leg Extensions (made up my own rep scheme)
150 x 5
180 x 5
195 x 5
210 x 5
225 x 5
120 x 20 (15, 3, 2 with seconds break between reps...couldn't do 20 straight; the burning!)

Lying Leg Curls (made up my own rep scheme)
105 x 5
135 x 5
150 x 5
150 x 5
150 x 5
75 x 20

Standing Calf Raises (4x10) - toes out with 5s pause at bottom of each rep
200 x 10
200 x 10
200 x 10
200 x 10

Seated Calf Raises (4x25) - toes in
45 x 25
50 x 25
55 x 25
60 x 25

Ball Crunches (3x40) what's this!? direct ab work???
BW x 40
BW x 40
BW x 40

Weight
N/A

Thoughts
9/10
Feel good again! This intermittent fasting is definitely working for me. I had a competitive game of Ultimate last night from 7-8 and felt great. Finished eating at 11:30 and ate again today at 2:30. Thinking I'll continue to aim for a 9 hour window of eating. Ultimate, jiu jitsu/mma may change this a bit but that's the goal.
Someone said that since the soleus is a slow twitch muscle, try higher reps and fast twitch, try lower reps. That's why I chose the rep configuration I did on the calf exercises.
It's amazing how easy it is to do direct ab work when not bloated and full. This is the first time in about 3 weeks!

[iKermit]

Wednesday, March 8, 2017 - Back/Triceps


Workout

Seated Cable Rows - Low (4x12)
150 x 12
180 x 12
180 x 12
195 x 12

Underhand Grip Pulldowns (4x20)
120 x 20
135 x 20
135 x 20
150 x 20

Single Arm Pulldowns (4x15)
45 x 15
60 x 15
60 x 15
65 x 15

V-Bar Pulldowns (4x15) - split handles
120 x 15
120 x 15
135 x 15
135 x 15

Standing French Press (5x12) - substituted for skull crushers
75 x 12
75 x 12
75 x 12
85 x 12
85 x 12

Cable Tricep Pushdowns - No handle, single arm (4x12) - close cables
35 x 12
40 x 12
40 x 12
40 x 12

Smith BW Skull Crushers (4x12) - close one
BW x 12 - 6th from the bottom
BW x 12 - 6th from the bottom
BW x 12 - 6th from the bottom
BW x 12 - 5th from the bottom; I'm almost parallel with the floor. I'll try to remember to get a video next time. It's BW skulls and planks all in one lol

Straight Bar Pushdowns (3x20) - close cables with 3s pause at bottom
70 x 20
70 x 20
70 x 20

Weight
173.0 +shoes -sweater

Thoughts
9/10
Felt great. Ate way too much sugar last night but meh, vascular as hell lol. Not sure if it's related but had a ridiculous tricep pump. I like!