iKermit's Workout Log *New for 2017*

[iKermit]

Thursday, March 9, 2017 - Shoulders/Traps


Workout

Seated OH Press (5x6)
95 x 6
135 x 6
150 x 6
165 x 2
185 x 1
195 x 1 video below
145 x 6 with 5s pause on last rep

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

Arnold Presses (5x6) - very strict form and slow
50 x 6
50 x 6
60 x 6
60 x 6
60 x 6

1 Arm Cable Front Raises (5x20) - close cables
20 x 15
20 x 15
20 x 15
25 x 15
25 x 15

1 Arm Cable Lateral Raises (4x15) - close cables
20 x 15
20 x 15
25 x 15
25 x 15

Face Pulls (4x15) - close cables
90 x 15
90 x 15
90 x 15
90 x 15

DB Upright Rows (4x12)
30 x 12
35 x 12
35 x 12
40 x 12

DB Shrugs (4x15)
90 x 15
95 x 15
100 x 15
100 x 12 grip failed
100 x 12 grip failed

Weight
174.7 - sweater, - shoes

Thoughts
9/10
Today was a funny day. I woke up with a ridiculously sore right shoulder. I'm assuming from Ultimate last night. I put some generic cold rub on both shoulders and went to train thinking I'll keep the weight low and really focus on form. When I started OH pressing, I abandoned that quickly lol. My form was a little sloppy on the 195 but it's a max. What can you do? When I unracked it, it felt heavy as hell. On the way down, I was looking where to dump it. I thought for sure I'd have to. Needless to say, I'm super happy with getting it. I'll go back to a building phase and stay away from the singles on OH for a bit.



Tomorrow's my off day but instead, I think I'm going to try the 100 rep challenge I saw on a forum a week or two ago. Everyone was doing it on bench but since I haven't used the flat bench in awhile, I'll do incline. You take 65% of your max and time how long it takes to complete 100 reps. I estimate my max at 240 since I failed at 250 last attempt which puts my 65% at 156. I'll load 155 with collars. I expect to be able to complete 15 rep sets with a 90-120 second rest. If the sets take me 45 seconds each, I should be able to finish around 17 minutes and 45 seconds if my math is correct. The guy who originally posted the challenge took 48 minutes. Geez.

[iKermit]

Friday, March 10, 2017 - 100 rep challenge/random


Workout

Incline Bench - 100 rep challenge
45 x 8 warm up
115 x 6 warm up
155 x 15
155 x 15
155 x 12
155 x 10
155 x 10
155 x 10
155 x 10
155 x 8
155 x 4
155 x 6
Done in 14:56!

Rack Pulls - 2nd pin from bottom
135 x 8
225 x 8
275 x 5
315 x 5
365 x 3
185 x 10
185 x 10
185 x 10

21s with EZ grip bar - wide grip
65 x 21
65 x 21
65 x 21

Dips (3-5s pause at bottom) superset with 45 degree pushups - narrow and fists (4x10)
BW x 10
BW x 10
BW x 10
BW x 10

Decline Oblique Crunches (3x15)
BW x 15
BW x 15
BW x 15

Weight
N/A

Thoughts
9/10
Felt great! I was worried about doing this today because 1) it's my scheduled off day and might affect the workouts for the week and 2) grappling did a number on me last night. My right wrist and thumb are very sore. Thankfully, I was able to hold the bar in a way that didn't hinder me much.
As for the 100 rep challenge...this was quite a bit tougher than I expected. My original plan was 15 rep sets. So much for that lol. I tried not to go to complete failure on any sets so I didn't have to take a long break. On my last 2 sets, I was getting close to the 15 minute mark so decided to only do 4 reps so I could have a short rest and bang out 6 before I passed 15:00. I'm so happy I got it! I'll try to get a video the next time I attempt this. It's hard to ask a random gym goer to spend 15 minutes with me lol.

And a picture after feeling great for Flex Friday.

[iKermit]

Since yesterday was supposed to be my day off, I was just going to resume my workouts as normal today. I woke up pretty sick though and I think my CNS needs a break. I feel like crap.
Instead of doing legs today, I'm going to rest and do them tomorrow and then resume my schedule on Monday. I'll skip my upper body day but will use yesterday's workout as that instead.

[iKermit]

Monday, March 13, 2017 - Chest/Biceps


Workout

Incline Bench (4 x 10)
135 x 10
160 x 10
160 x 10
185 x 8
135 x 10

Machine Flys (4 x 15)
105 x 15
105 x 15
105 x 15
105 x 15

Cable Crossover (4 x 15) - close cables; 7th from top
40 x 15
40 x 15
40 x 15
40 x 15

Cable Pullover (4 x 15) - close cables
90 x 15
90 x 15
90 x 15
90 x 15

Flat Bench Press (12,10,10,10,8)
135 x 12
135 x 10
135 x 10
135 x 10
165 x 8 (15s pause) + 2 (15s pause) + 2 (15s pause) + 2

DB Hammer Curls (12,10,10,10,8) - cross body
30 x 12
30 x 10
30 x 10
30 x 10
30 x 8

EZ Bar Curls (4 x 10) - wide/narrow/wide/narrow
75 x 10
75 x 10
75 x 10
75 x 10

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

Incline Alternating DB Curls (3 x 15)
15 x 15
15 x 15
20 x 15

Forearm Circuit (3 x 12)
30/105 x 12
30/105 x 12
35/110 x 12

Weight
172.6 + shoes, - sweater

Thoughts
8/10
Was brutally sick this weekend but felt okay today. I can't remember being that sick. I was definitely a lot weaker today so took it easy and really focused on contraction and form. I think I had an epiphany over the weekend. I'm definitely pushing myself too hard which I think is sacrificing my progress in both strength and hypertrophy. I know that's why I got sick.
From now on, I'm going to go a little lighter on the weight and really focus on the contraction of the muscles being worked. I'm not going to be as interested as trying to push as much weight as possible. I can't continue going this hard with weights, jiu jitsu, mma and ultimate. It's also affecting my performance in jiu jitsu and ultimate which I don't want.
First time doing flat bench in probably a year. It felt good albeit light. I really like the 8+2+2+2 rep scheme. I'll be doing more of that. I'll be changing up my routine soon.

[iKermit]

Tuesday March 14, 2017 - Legs - Quads focused


Workout

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

Hack Squat (4x15)
90 x 15
90 x 15
90 x 15
90 x 15

Leg Extensions (5x12)
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12

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

Single Leg Press (3x20) - far end, heel angled in (kg)
30 x 20
30 x 20
20 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; other seated calf machine
90 x 25
70 x 25
70 x 20
70 x 20

Back Extensions (3x15)
BW x 15
BW x 15
BW x 15

Weight
N/A

Thoughts
7/10
Feel ok but very little energy. I still feel sick. I'm going to start taking the apple cider vinegar again. I tried it twice. It's, by far, the worst thing I've put in my mouth.
Happy with the workout overall though. I'm continuing to keep the weight a little lower and really focusing on contracting the target muscles.

[iKermit]

Wednesday, March 15, 2017 - Back/Triceps


Workout

Seated Cable Rows - Low (3x12)
135 x 12
135 x 12
135 x 12

Underhand Grip Pulldowns (3x20)
105 x 20
105 x 20
105 x 20

Single Arm Pulldowns (3x15)
40 x 15
40 x 15
40 x 15

V-Bar Pulldowns (3x15)
105 x 15
105 x 15
105 x 15

Skull Crushes (4x12)
75 x 12
75 x 12
75 x 12
75 x 12

Rope Pushdowns (3x15) - far end
30 x 15
30 x 15
30 x 15

Overhead DB Extensions (3x20)
40 x 20
40 x 20
40 x 20

Weight
N/A

Thoughts
9/10
Felt good but had limited time so took a set off each exercise and dropped the last set of tris. Today was my first sitting for a new 1/2-3/4 sleeve. Considering, I still got a great workout in and had one of the best tricep pumps I've had in a long time!

The compass is done. There will be a few more similar type elements on a vintage map background. I think I'm looking at 2-3 more sittings.

[iKermit]

Friday March 17, 2017 - Delts/Traps


Workout

Standing OH Press (5x6)
95 x 6
135 x 6
135 x 6
135 x 6
135 x 6

Lateral Raises (5x20)
15 x 20
15 x 20
20 x 20
20 x 20
20 x 20

Arnold Presses (5x6)
45 x 6
50 x 6
55 x 6
55 x 6
55 x 6

Front Raises (5x20) - close cables, single arm
15 x 20
20 x 20
20 x 20
20 x 20
25 x 20

1 arm Lateral Raises (4x15) - close cables, leaning
15 x 15
20 x 15
20 x 15
20 x 15

Reverse Flys (4x15) - Fly Machine
60 x 15
60 x 15
60 x 15
75 x 15

Hang Cleans (4x12)
45 x 12
95 x 12
95 x 12
115 x 12

BB Shrugs (4x15)
185 x 15
185 x 15
185 x 15
185 x 15

Weight
N/A

Thoughts
7/10
Pretty weak. I haven't been eating well. I think I've missed 5 meals in the last two days. Enjoyed the workout considering though. I tried to make the weight feel as heavy as possible.

[iKermit]

Saturday March 18, 2017 - Legs - Hams focused


Workout

Squats (5x10)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Leg Press (4x15)
180 x 15
270 x 15
360 x 15
360 x 15

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

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

RDLs (5x10) - toes raised
135 x 10
135 x 10
185 x 10
185 x 10
185 x 10

Weight
N/A

Thoughts
8/10
That's it. Short workout today but I was pressed for time. First time doing regular back squats in a long long time. They felt good and easy. I'll continue to work form the next few sessions and then move up. RDLs felt great too. Same idea. I'll be working form for awhile.

[iKermit]

Sunday March 19, 2017 - Upper Body


Workout

Incline Bench (4x10)
135 x 10
185 x 10
185 x 10
185 x 10
185 x 9

Standing OH Press (4x6)
95 x 6
115 x 6
135 x 6
145 x 4

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

EZ Curls (4x10) - wide, narrow, wide, narrow
75 x 10
85 x 10
85 x 10
85 x 10

Rope Pushdowns (4x12) - far cables; end
60 x 12
75 x 12
75 x 12
75 x 12

Weight
174.5 +sweater, -shoes

Thoughts
7/10
Felt weak and tired. Not much else to say. Cut this workout short. Just wasn't into it today.

[iKermit]

Monday, March 20, 2017 - Chest/Biceps


Workout

Flat Bench (4x10)
135 x 10
135 x 10
160 x 10
160 x 10
160 x 10

Machine Flys (4x15)
120 x 15
135 x 15
150 x 15
165 x 15

Cable Crossover (4x15) - close cables; 8th from top
40 x 15
45 x 15
50 x 15
50 x 15

Cable Pullover (4x15) - close cables
110 x 15
130 x 15
150 x 15
150 x 15

Incline DB Press (12,10,10,10,8)
65 x 12
75 x 10
85 x 8
85 x 8
95 x 4

DB Hammer Curls (12,10,10,10,8)
35 x 12
45 x 10
50 x 10
50 x 10
50 x 8

EZ Bar Curls (4x10) - narrow
85 x 10
85 x 10
95 x 10
105 x 10

Concentration Curls (4x12) - with 10s held flex after each set
20 x 12
20 x 12
25 x 12
25 x 12

Incline Alternating DB Curls (3x15) - with 10s held flex after each set
20 x 15
25 x 15
25 x 15

Weight
176.2 + shoes, - sweater

Thoughts
9/10
Felt really good and strong. My stomach was a little funny but nothing too bad. Last night was the first night in 4-5 days where I got all my meals/calories in. I definitely noticed a difference with this workout since strength and energy felt good.
Bench felt really good. I'm keeping the weight low to work form but I was in the groove the entire time. I'll be looking forward to adding weight soon.

[iKermit]

Tuesday March 21, 2017 - Legs - Quads focused


Workout

Front Squats with straps (6x5)
95 x 8
135 x 5
160 x 5
185 x 5
210 x 3
225 x 3 with belt
135 x 5

Hack Squat (4x15)
90 x 15
115 x 15
140 x 15
140 x 15

Reverse Goblet Lunges (3x10)
40 x 10
40 x 10
45 x 10

Leg Extensions (5x12)
120 x 12
120 x 12
45 x 12 single leg
45 x 12 single leg
50 x 12 single leg

Single Leg Press (3x20) - next to platform; toes out. simulating a low heel kick
90 x 20
90 x 20
90 x 20

Seated Calf Raises (5x25) - toes straight
45 x 25
45 x 25
57.5 x 25
57.5 x 25
57.5 x 25

Weight
174.9 -shoes, +sweater

Thoughts
8/10
Very tired today. I had Ultimate last night from 9-10. All I ate yesterday was a bowl of cereal after yesterday's workout. I'm not sure what's going on with my stomach. I feel full and bloated all the time. It's like food is taking forever to digest. I think I need to see a doctor to see why this is happening. I don't feel hungry as I'm always full but today was definitely draining. I had little energy for this workout.
Still happy with this workout though. 225 was easier than I thought. I could have pushed the 5 reps for sure.

[iKermit]

Wednesday, March 22, 2017 - Back/Triceps with Alpha Grips 2.0!


Workout

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

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

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

V-Bar Pulldowns (4x15)
105 x 15
120 x 15
135 x 15
150 x 15

Skull Crushes (5x12)
75 x 12
75 x 12
85 x 12
85 x 12
85 x 12

Single Arm Pushdowns (4x12) - no handle, close cables
35 x 15
40 x 15
40 x 15
40 x 15

BW Skulls (4x12) - close Smith machine
BW x 12 6th from bottom
BW x 12 5th from bottom
BW x 12 5th from bottom
BW x 12 5th from bottom

Straight Bar Pushdowns (3x20) - close cables
80 x 20
80 x 20
90 x 20

Weight
175.3 +shoes, -sweater

Thoughts
9/10
Felt great.
The Alpha Grips are phenomenal! I will be using these as much as possible. I found my grip starting to weaken on the last few reps of every set. My forearms were burning. I'm looking forward to seeing the results!


Day 2 of getting all my calories in the day before. What a difference. I think the key for me is not to overeat or too close to bed. I need to always be aware of these restrictions to make sure I feel good the next day.

[iKermit]

Friday March 24, 2017 - Delts/Traps


Workout

Standing OH Press (5x6)
95 x 6
115 x 6
135 x 6
145 x 6
155 x 4

Lateral Raises (5x20) with Alpha Grips 2.0
20 x 20
20 x 20
20 x 20
25 x 20
25 x 20

Arnold Presses (5x6) - 90 degree with Alpha Grips 2.0
50 x 6
50 x 6
50 x 6
50 x 6
50 x 6

Front Raises (5x20) - close cables, single arm with Alpha Grips 2.0
20 x 20
20 x 20
20 x 20
20 x 20
25 x 20

1 arm Lateral Raises (4x15) - close cables, leaning with Alpha Grips 2.0
20 x 15
20 x 15
20 x 15
25 x 15

Reverse Flys (4x15) - Fly Machine
60 x 15
75 x 15
90 x 15
105 x 15

BB Upright Rows (4x12) with Alpha Grips 2.0
65 x 12
65 x 12
65 x 12
85 x 12

BB Shrugs (4x15) with Alpha Grips 2.0
135 x 15
135 x 15
135 x 15
135 x 15

Weight
176.7 -shoes, +sweater

Thoughts
9/10
Felt good. I don't think I can see a future where I don't use the Alpha Grips. I absolutely love them. The pump in the forearms is ridiculous.


30 hours later and a day off in between and they were still pumped.

[iKermit]

Saturday March 25, 2017 - Legs - Hams focused


Workout

Squats (5x5)
135 x 5
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

RDLs (4x15) - toes raised
135 x 15 with Alpha Grips 2.0
135 x 15 with Alpha Grips 2.0
185 x 15
185 x 15

Seated Leg Curls (4x12)
80 x 12
90 x 12
110 x 12
120 x 12

Leg press (3x25) - feet high
180 x 25
180 x 25
180 x 25

GMs (4x10)
135 x 10
135 x 10
135 x 10
135 x 10

Weight
N/A

Thoughts
8/10
Felt good. Still working form on the squats but will start to move up in weight soon.

[iKermit]

Sunday March 26, 2017 - Upper Body


Workout

Incline Bench (4x10) with Alpha Grips 2.0
135 x 10
175 x 10
185 x 10
195 x 10
205 x 7

Standing OH Press (4x6) with Alpha Grips 2.0
95 x 6
135 x 6
135 x 6
135 x 6

V-Bar Pulldowns (4x15) with Alpha Grips 2.0
120 x 15
135 x 15
150 x 15
150 x 15

Arnolds (5x6)
50 x 6 with Alpha Grips 2.0
60 x 6 with Alpha Grips 2.0
70 x 6
75 x 3+3
60 x 6

DB Shrugs (4x15) with Alpha Grips 2.0
80 x 15
60 x 15
60 x 15
60 x 15

EZ Curls (4x10) - narrow with Alpha Grips 2.0
95 x 10
95 x 10
95 x 10
95 x 10

Rope Pushdowns (4x12) - close cables
80 x 12
80 x 12
90 x 12
90 x 12

Weight
N/A

Thoughts
8/10
Felt pretty good. I couldn't hold on to much more than 60lbs on shrugs with the Alpha Grips lol.
Had a jackass set up RIGHT next to me while I was doing Arnolds. Completely threw me off on the 75lbs. He was doing the top 1" ROM on concentration curls. Of course, he also got pinned under incline bench trying to lift with his ego. I let him sit there for a bit before helping lol.

[|ceman]

Had a jackass set up RIGHT next to me while I was doing Arnolds. Completely threw me off on the 75lbs. He was doing the top 1" ROM on concentration curls. Of course, he also got pinned under incline bench trying to lift with his ego. I let him sit there for a bit before helping lol.

lol...that's awesome!

[iKermit]

Monday, March 27, 2017 - Chest/Biceps


Workout

Incline Bench (5x5) with Alpha Grips 2.0
135 x 5
185 x 5
205 x 5
215 x 4
225 x 2
195 x 5
195 x 5

Cable Crossover (4x15) - close cables; 8th from top with Alpha Grips 2.0
40 x 15
50 x 15
60 x 15
60 x 15

Machine Flys (4x15) - very slow and controlled with Alpha Grips 2.0
135 x 15
135 x 15
135 x 15
135 x 15

Machine Pullover (4x12)
105 x 12
135 x 12
165 x 12
195 x 12

Flat Smith Bench
+90 x 10
+140 x 10
+160 x 8 + 2 + 2 + 2 (15s pause)
+160 x 8 + 2 + 2 + 2 (15s pause)

DB Hammer Curls (12,10,10,10,8) with Alpha Grips 2.0
30 x 12
40 x 10
40 x 10
40 x 10
45 x 8

EZ Bar Curls (4x10) - wide with Alpha Grips 2.0
75 x 10
75 x 10
95 x 10
95 x 10

Concentration Curls (4x12) - with 10s held flex after each set with Alpha Grips 2.0
20 x 12
25 x 12
25 x 12
25 x 12

Low Cable Curls (3x15) - close cables with Alpha Grips 2.0
60 x 15
80 x 15
80 x 15

Weight
178.3 + shoes, - sweater

Thoughts
8/10
Felt pretty good. Little disappointed on incline bench but that's to be expected with doing a bit of chest yesterday.

So, my weight is clearly up and I think I'm figured out my issue. I'm 99% sure I have fructose malabsorption. Every single symptom fits. I'm going to try cutting sugar out completely. This will be very tough as I have a bad sweet tooth. I'll find out soon if that's the problem.
I ate close to 6000 calories yesterday and felt huge at the gym lol.

[iKermit]

Wednesday March 29, 2017 - Legs - Quads focused


Workout

Front Squats with straps (5x5)
135 x 5
185 x 5
210 x 5
225 x 3 with belt
245 x 2 *video below
185 x 5
185 x 5

Hack Squat (4x15) - feet low and narrow
90 x 15
115 x 15
140 x 15
165 x 15

Single Leg Press (4x12) - next to platform; toes out. simulating a low heel kick
70 x 12
70 x 12
90 x 12
90 x 12

Leg Extensions (3x25)
60 x 25
65 x 25
65 x 25

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

Donkey Calf Raises (4x10) - feet narrow and 5s pause at bottom, 3s pause at top
200 x 10
240 x 10
240 x 10
260 x 10

Weight
N/A

Thoughts
8/10
The burning! Quads, calves! Very happy with this workout especially considering I didn't feel like going in. I took yesterday off and it's amazing how one day off always feels like a second.

245 x 2! This is an all time PR for me I believe. Form could have been a little tighter but considering it was a max, I'm happy with it. Form is better working up to this weight of course.

[iKermit]

Thursday, March 30, 2017 - Back/Triceps


Workout

Seated Cable Rows - Low (4x12) with Alpha Grips 2.0
150 x 12
165 x 12
180 x 12
195 x 12

Underhand Grip Pulldowns (4x20) with Alpha Grips 2.0
120 x 20
135 x 20
150 x 20
150 x 20

Single Arm Pulldowns (4x15) with Alpha Grips 2.0
50 x 15
60 x 15
65 x 15
70 x 15

V-Bar Pulldowns (4x15) with Alpha Grips 2.0
120 x 15
135 x 15
150 x 15
165 x 10 + 2 + 2 (15s pause-grip was failing)

Overhead DB Extensions (5x12)
60 x 12
70 x 12
75 x 12
80 x 12
85 x 12

Dips (5x15)
BW x 15
+30 x 15
+30 x 15
+30 x 15
+30 x 15

Single Tricep Pushdown (4x10) - across body; no handle - close cables
25 x 10
35 x 10
35 x 10
35 x 10

Rope Pushdowns (4x20) - close cables
50 x 20
50 x 20
50 x 20
50 x 20

Weight
N/A

Thoughts
9/10
Felt great.
Really happy with my strength increases now that I think I'm figuring out my diet issues.

I'll be focusing on the lateral head of my tricep for awhile. My long head greatly outsizes the lateral. The good news is I get to do dips again which is one of my favorites!

[iKermit]

Friday March 31, 2017 - Delts/Traps


Workout

Standing OH Press (5x6) with Alpha Grips 2.0
95 x 6
115 x 6
135 x 6
135 x 6
135 x 6

Lateral Raises (5x20) - stopping 3" from thighs and going past parallel at top with Alpha Grips 2.0
20 x 20
20 x 20
20 x 20
20 x 20
20 x 20

Arnold Presses (5x6) - 90 degree, slow with shorter rest with Alpha Grips 2.0
50 x 6
60 x 6
60 x 6
60 x 6
60 x 5

Front Raises (5x20) - close cables, single arm with Alpha Grips 2.0
20 x 20
20 x 20
20 x 20
20 x 20
20 x 20

1 arm Lateral Raises (4x15) - close cables, leaning with Alpha Grips 2.0
20 x 15
20 x 15
20 x 15
20 x 15

Reverse Flys (4x15) - Fly Machine
75 x 15
90 x 15
105 x 15
120 x 15

BB Upright Rows (4x12) with Alpha Grips 2.0
65 x 12
85 x 12
85 x 12
85 x 12

BB Shrugs (4x15)
175 x 15
195 x 15
195 x 15
195 x 15

Weight
N/A

Thoughts
8/10
Felt ok but tired and sore from yesterday's workout. I definitely felt my tris aching in the pressing exercises. I couldn't go as heavy so I tried to make them as hard as possible by going slower.

Took this pic just before the gym. Happy with the progress despite having diet issues these past few weeks.

[|ceman]

looking thick, solid, tight

[iKermit]

Saturday April 1, 2017 - Legs - Hams focused


Workout

Squats
135 x 10
185 x 5
185 x 10
185 x 10
225 x 5
250 x 3
250 x 3
250 x 3

RDLs (4x15) - toes raised
135 x 15 with Alpha Grips 2.0
135 x 15 with Alpha Grips 2.0
185 x 15
185 x 15

Seated Leg Curls (4x15)
90 x 15
90 x 15
90 x 15
90 x 15

Hack Squat (3x25) - feet high and maximum depth
70 x 25
70 x 25
70 x 25

Back Extensions - tried to make these like GHRs
BW x 15
BW x 10
BW x 10
BW x 10

Weight
N/A

Thoughts
8/10
Legs were sore and tired from Ultimate Friday night but got it done anyway.

[iKermit]

Sunday April 2, 2017 - Upper Body


Workout

Incline Bench with Alpha Grips 2.0 (someone working in with me; hence the weird numbers)
140 x 10
180 x 5
200 x 5
215 x 3
230 x 2
245 x 1 video below
170 x 19

Seated OH Press (3x20) with Alpha Grips 2.0
95 x 20
95 x 20
95 x 20

Wide Grip Pulldowns (4x15) with Alpha Grips 2.0
120 x 15
135 x 15
135 x 15
135 x 15

Hammer Strength Shrugs (4x15)
180 x 15
360 x 15
450 x 15 with straps
540 x 15 with straps
270 x 15 super slow with 3s pause at top

EZ Curls (4x10) - wide with Alpha Grips 2.0
75 x 10
85 x 10
85 x 10
85 x 10

Rope Pushdowns (4x12) - close cables
80 x 12
80 x 12
80 x 12
80 x 12

Standing Calf Raises (4x10) - 5s hold at bottom, 3s hold at top
200 x 10
200 x 10
200 x 10
200 x 10

Weight
174.8 +shoes, -sweater

Thoughts
8/10
Felt good. I didn't go in with a plan for incline. I thought I'd see how I feel and either work hypertrophy or strength. I felt good so went with the lower reps and thought I'd try a max. I definitely could have stayed a lot tighter but I'm happy with this. Until now, 245 was a theoretical 1RM. I'm definitely conditioned for more endurance right now though. I finished with seeing how many times I could rep my bodyweight. I was hoping for 20 but got 19. According to max rep calculators, my 1RM should be about 260. I'm not used to singles though which makes sense. I'll go back to volume for a bit and then try again.
Started using MyFitnessPal and will be tracking calories and macros for the first time in years! I'm on day 3 and I think this will be amazing for me. I'm going to experiment with the totals but it should definitely keep me in line. I'm really excited about this.

And here's the new 1RM

[iKermit]

looking thick, solid, tight

Gay.

Lol, thanks. I was kind of surprised since my eating has been a disaster. I'm happy!

Sorry, I missed your comment above about the douche who wanted to hug while I was lifting. I wouldn't have helped but we made eye contact when he was looking around for someone to pull the weight off his chest. #egolifters

[iKermit]

Monday, April 3, 2017 - Chest/Biceps


Workout

Bench (5x10) with Alpha Grips 2.0
135 x 10
185 x 10
205 x 10
225 x 8 + 1
205 x 10
205 x 8 lost my focus

Machine Flys (4x15) - new machine
100 x 15
130 x 15
145 x 15
145 x 15

Cable Crossover (4x15) - close cables; 8th from top with Alpha Grips 2.0
40 x 15
50 x 15
50 x 15
50 x 15

Machine Pullover (4x12)
165 x 15
180 x 12
180 x 12
195 x 12

Incline DB Press (12,10,10,10,8) with Alpha Grips 2.0
65 x 12
75 x 10
75 x 10
75 x 10
75 x 8

DB Hammer Curls (12,10,10,10,8) with Alpha Grips 2.0
35 x 12
35 x 10
35 x 10
35 x 10
35 x 8

EZ Bar Curls (4x10) - narrow with Alpha Grips 2.0
95 x 10
95 x 10
95 x 10
105 x 10

Alternating Incline DB Curls (4x10) with Alpha Grips 2.0
25 x 10
35 x 10
35 x 10
35 x 10

Low Cable Curls (4x15) - close cables with Alpha Grips 2.0
70 x 15
80 x 15
80 x 15
80 x 15

Weight
175.0 + shoes, - sweater

Thoughts
8/10
Felt good. I was at my macros around 10pm and then decided I might as well pack in another 3000 calories lol. Ugh. Good energy at the gym today though. Ok, back on track now!

[iKermit]

Tuesday April 4, 2017 - Legs - Quads focused


Workout

Front Squats with straps
135 x 10
135 x 10
160 x 10
160 x 10
160 x 10
115 x 25

Leg Press - feet low and very narrow
180 x 15
270 x 15
270 x 15
360 x 15
360 x 15

Single Leg Smith Squat - old Smith machine
0 x 10
0 x 10
0 x 10
0 x 10

Leg Extensions
120 x 12
135 x 12
135 x 12
150 x 12
150 x 12

Single Leg Press - heels out (almost sitting sideways)
90 x 12
90 x 12
90 x 12
90 x 12

Weight
174.5 -sweater, +shoes

Thoughts
8/10
Felt good again. Had 2100 calories yesterday and woke up hungry. Normally, I don't eat anything until after the gym but had two bowls of sugary cereal first.
I'm definitely getting results in my legs!

[iKermit]

Wednesday, April 5, 2017 - Back/Triceps


Workout

Seated Cable Rows - Low (4x12) with Alpha Grips 2.0
150 x 12
165 x 12
180 x 12
180 x 12

WG Pullups (4x10) - slow
BW x 10
BW x 10
BW x 10
BW x 10

BB Rows
95 x 15 with Alpha Grips 2.0
135 x 15 with Alpha Grips 2.0
135 x 15 with Alpha Grips 2.0
185 x 15
185 x 15
155 x 15

WG Pulldowns (4x20) - Star Trac machine (kgs) with Alpha Grips 2.0
50 x 20
50 x 20
55 x 20
55 x 20

Overhead DB Extensions (5x12)
70 x 12
75 x 12
80 x 12
85 x 12
60 x 12

last 3 sets superset with

EZ French Press (3x12)
65 x 12
65 x 12
65 x 12

Dips (5x15) - short rest
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

Rope Pushdowns (4x20) - close cables
50 x 20
50 x 20
50 x 20
50 x 20

Weight
171.4 -shoes, -sweater

Thoughts
8/10
Felt really good. Pump was great. I'm starting to mix up some exercises. I might be due for a deload soon. There's a jiu jitsu tournament this sunday which I might enter. I'll decide today. If so, I'll take the next few days pretty easy on weights.
I've been sticking to my macros and my weight is coming down. This was one of the factors I was considering for the tournament. I would like to be under 170. For MMA, I'd like to cut to 155. The bloat from the fructose issues is completely gone. Feeling great!

[iKermit]

Thursday April 6, 2017 - Delts/Traps


Workout

Hang Clean and Jerk with strict pressing
95 x 10
95 x 10
115 x 10
115 x 10
135 x 5
135 x 5

Seated OH Press with Alpha Grips 2.0
95 x 20
95 x 20
95 x 10 3s pause at bottom, 2s pause at top

Lateral Raises (5x20) - machine #118
30 x 20
40 x 20
40 x 20
40 x 20
40 x 20

DB Front Raises (5x20) - alternating with Alpha Grips 2.0
15 x 20
15 x 20
15 x 20
15 x 20
15 x 20

Arnold Presses (5x6) - 90 degree, slow with shorter rest with Alpha Grips 2.0
45 x 6
60 x 6
65 x 6
65 x 6
65 x 5

1 arm Lateral Raises (4x15) - close cables, leaning with Alpha Grips 2.0
20 x 15
20 x 15
20 x 15
20 x 15

DB Upright Rows (4x12) with Alpha Grips 2.0
30 x 12
30 x 12
35 x 12
35 x 12

BB Shrugs (4x15)
135 x 15 with Alpha Grips 2.0
185 x 3, x 2, x 10 with Alpha Grips 2.0 on 3 and 2 reps (had to regrip after 3, got 2 more then ditched them)
225 x 15
275 x 15
315 x 15

Reverse Flys (4x15) - Fly Machine
90 x 15
105 x 15
120 x 15
135 x 15

Weight
172.0 -shoes, -sweater

Thoughts
8/10
Felt good. Shoulder day is definitely my least favorite but still happy with what I got done. The hang clean and jerks were awesome but exhausting. I was getting very gassed on the arnolds.

[iKermit]

Friday April 7, 2017 - Legs - Hams focused


Workout

Squats
135 x 10
185 x 10
225 x 8
245 x 3
275 x 2
275 x 3 video below
275 x 3 video below
225 x 7
185 x 7
135 x 7

1 legged Smith Squats (4x10)
0 x 10
0 x 10
0 x 10
0 x 10

Landmine Hack Squat (4x12)
45 x 12
90 x 12
90 x 12
115 x 12

Front Squat - Oly grip
bar work only

Rack Pulls - Bottom Pin
135 x 10 with Alpha Grips 2.0
225 x 5
275 x 3
315 x 3
365 x 1
401 x 1 with belt
425 x 1 with belt
225 x 2

OH Squats
45 x 5
45 x 5
45 x 5
45 x 4 video below

Weight
N/A

Thoughts
8/10
Leg days are definitely my favorite days!
I'm very happy with the squats and pull PR obviously. The OH squats are ridiculous tough but this was the first time really trying them for more than just a rep or two.

275 x 3 (2nd set)


275 x 3 (3rd set)


OH squatting (4th set) - bar only

[iKermit]

Saturday April 8, 2017 - Upper Body


Workout

Incline Bench - speed work with 3s pause at bottom with Alpha Grips 2.0
135 x 10
135 x 10
135 x 10
135 x 10

Standing OH Press (4x6) - 3s pause at bottom with Alpha Grips 2.0
95 x 6
95 x 6
95 x 6
95 x 6

Wide Grip Pulldowns (4x15) with Alpha Grips 2.0
90 x 15
90 x 15
90 x 15
90 x 15

Arnolds (5x6) with Alpha Grips 2.0
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6

Hammer Strength Shrugs (4x15)
270 x 15
270 x 15
270 x 15
270 x 15

EZ Curls (4x10) - wide with Alpha Grips 2.0
45 x 10
45 x 10
45 x 10
45 x 10

Rope Pushdowns (4x12) - close cables
60 x 12
60 x 12
60 x 12
60 x 12

Weight
170.1 underwear and socks only *before my workout
173.8 +shoes, -sweater *after my workout which is when I usually weigh in

Thoughts
8/10
Felt good. I wanted to go quite light today because I had a jiu jitsu tournament the next day. I thought the weight categories were the same as MMA so I was aiming to be under 170. I found out that it's 165-175 so I'll be good.

Sunday: First jiu jitsu tournament and won it! I finished first in my category. I weighed in at 174.6. That was clothed so I had a lot of room to spare.


Monday: Second sitting of my sleeve! I'm very happy with the work and am excited for the next session. We'll start to add the map at that one.