iKermit's Workout Log *New for 2017*

[iKermit]

Tuesday, April 11, 2017 - Chest/Biceps


Workout

Bench
135 x 12
185 x 12
210 x 5 paused
225 x 5 paused
235 x 5 paused
245 x 2 paused
260 x 1 paused
275 x 1
225 x 5
170 x 21

Machine Flys (5x15) - new machine
115 x 15
130 x 15
145 x 15
160 x 15
160 x 15

Cable Crossover Machine #116 (4x15)
60 x 15
60 x 15
60 x 15
60 x 15

Machine Pullover (4x12)
180 x 12
195 x 12
195 x 12
210 x 12

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

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

EZ Bar Curls (4x10) - narrow with Alpha Grips 2.0
95 x 10
95 x 10
95 x 10
75 x 15

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

Alternating Incline DB Curls (3x15) with Alpha Grips 2.0
25 x 15
25 x 15
25 x 15

superset with

Incline Bench Machine (3x15)
120 x 15
120 x 15
120 x 15

Weight
176.0 + shoes, - sweater

Thoughts
8/10
Felt good. Bench is feeling really good. My sticking point is about halfway up. I'll work on that. 275 slowed down through that zone. Once out, the lockout was very fast. I'm fairly quick off the chest too. I might need some 2 board work or floor benching.

[iKermit]

Wednesday April 12, 2017 - Legs - Quads focused


Workout

Front Squats with straps
135 x 10
160 x 10
185 x 8
210 x 4
225 x 3 with belt
225 x 3 with belt
160 x 8 atg
160 x 9 atg

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

Squat machine #88
90 x 12
90 x 12
180 x 12
230 x 12
270 x 12
320 x 5
370 x 5

OH Squat
45 x 5
45 x 5 video below
45 x 8
55 x 8
65 x 5
65 x 5
65 x 5

Weight
174.3 -sweater, +shoes

Thoughts
8/10
Felt good but weak. I'm not sure why. Front squats felt a lot heavier than last time.
This is my first time trying the squat machine. I don't know the correct name but it's almost identical to this:


OH squatting was awesome! I felt a lot tighter and was able to add weight. 65lbs still felt easy but this is only my second time doing them and didn't want to push it. I also have Ultimate tonight and delts/traps tomorrow. We'll see how that goes lol.


and to compare to last week


Much better!

[iKermit]

Thursday April 13, 2017 - Delts/Traps


Workout

Standing OH Press - Strict except for sets 6-8
95 x 10 - with Alpha Grips 2.0
115 x 10 - with Alpha Grips 2.0
135 x 6 - with Alpha Grips 2.0
145 x 6 - with Alpha Grips 2.0
145 x 5 - with Alpha Grips 2.0
145 x 5 - no grips, bit of a push press
155 x 5 - no grips, bit of a push press
170 x fail on first rep, got the second one - no grips, bit of a push press
115 x 12 - strict, last rep was the slowest rep in the history of reps

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

Arnold Presses (4x10) with Alpha Grips 2.0
50 x 10
50 x 10
50 x 10
50 x 10

BB Front Raises (5x20) with Alpha Grips 2.0
20 x 20
20 x 20
20 x 20
30 x 20
30 x 20

1 arm Lateral Raises (3x15) - close cables, leaning with Alpha Grips 2.0
20 x 15
20 x 15
20 x 15

Reverse Flys (4x15) - Fly Machine
90 x 15
105 x 15
120 x 15
135 x 10

HS Shrugs (4x15)
270 x 15
360 x 15
450 x 15 - with straps
540 x 15 - with straps

Weight
174.8 +shoes, -sweater

Thoughts
8/10
Felt good. Shoulders are always burning after these workouts. I probably did a little more pressing in the beginning than I should have but I felt good. I'm happy I got my bodyweight over my head. 115 x 12 was death.

[iKermit]

Friday, April 14, 2017 - Back/Triceps


Workout

HS Rows - Low #123
90 x 12
180 x 12
180 x 12
230 x 12
230 x 12

T-Bar Rows - narrow, hammer grip
90 x 6
135 x 6
180 x 6
230 x 6
230 x 6
160 x 6

WG Pullups (5x6)
BW x 6
BW+10 x 6
BW+25 x 5
BW+25 x 5
BW+25 x 5

WG Pulldowns (4x20) with Alpha Grips 2.0
105 x 20
105 x 20
115 x 20
115 x 20

Cable Pullovers(4x12) with Alpha Grips 2.0
60 x 12
60 x 12
60 x 12
60 x 12

superset with

UH Pulldowns - narrow(4x12) with Alpha Grips 2.0
105 x 12
105 x 12
105 x 12
105 x 12

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

Dips (6x6) - short rest
BW x 6
BW+40 x 6
BW+60 x 6
BW+80 x 6
BW+100 x 6
BW+40 x 12

Single Arm Pushdowns (4x15) - no attachment, close cables
20 x 15
25 x 15
25 x 15
25 x 15

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

Weight
174.5 +shoes, -sweater

Thoughts
9/10
Felt really good. Screwed up my days though. I was supposed to do back/tris yesterday but did delts/traps for some reason. I thought it was that day. No wonder shoulders were weak from the OH squatting the day before. Oh well.

[iKermit]

Saturday April 15, 2017 - Legs - Hams focused


Workout

Squats - 5s hold at the bottom
135 x 10
135 x 10
135 x 10
135 x 10

OH Squats
45 x 5
65 x 5
85 x 5
105 x 5 video below
70 x 15

Power Squats (6x6)
270 x 6
360 x 6
360 x 6
360 x 6
360 x 6
360 x 6

Seated Leg Curls (4x20)
70 x 20
80 x 20
80 x 20
80 x 20

1 legged Smith Squats (4x10)
BW x 10
BW x 10
+20 x 10
+20 x 10

Leg Press - high and narrow
180 x 50

Hanging Leg Raises (3x20)
BW x 20
BW x 20
BW x 20

Star Trac Standing Calf Raise (kgs) - 5s pause at bottom, 3s at top
30 x 10
30 x 10
30 x 10

Weight
173.3 +shoes, -sweater

Thoughts
8/10
Love me a little leg days.
Feeling fantastic now that I know my issue with fructose!

105 x 5

[iKermit]

Sunday April 15, 2017 - Upper Body


Workout

Rack Bench - pins set 2" above chest (my sticking point). pins at 5th hole from bottom
135 x 10
185 x 12
210 x 10
225 x 8
235 x 5
235 x 5
235 x 5
235 x 3
235 x 3

Seated OH Press (3x20) with Alpha Grips 2.0
95 x 20
95 x 20
95 x 18

superset with

Seated DB Hammer Curls (3x12)
35 x 12
35 x 12
35 x 12

Wide Grip Pulldowns (4x15) - machine #63 with Alpha Grips 2.0
75 x 15
105 x 15
120 x 15
135 x 15

Hammer Strength Shrugs (4x15) with Alpha Grips 2.0
270 x 15
270 x 15
270 x 15
270 x 15

EZ Curls (3x12) - narrow, slow and held at top with Alpha Grips 2.0
75 x 12
75 x 12
75 x 10

Rope Pushdowns (4x15) - close cables, 45 degree angle and held at extension
60 x 15
70 x 15
70 x 15
70 x 15

DB Skull Crushers - hammer grip (4x12) with Alpha Grips 2.0
25 x 12
25 x 12
25 x 12
25 x 12

Weight
173.6 +shoes, -sweater

Thoughts
9/10
Felt great. I really liked the rack bench. I'm hoping this will help me get through my sticking point. My last max is 275. I'll try a max again after a month or so of rack benching. I'm also incorporating dips too so we'll see.

[iKermit]

Monday, April 17, 2017 - Chest/Biceps


Workout

Bench
135 x 10
135 x 10
135 x 5 - 10s pause at bottom
135 x 5 - 10s pause at bottom
135 x 5 - 10s pause at bottom
135 x 5 - 10s pause at bottom
135 x 5 - 10s pause at bottom

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

Cable Crossovers (4x15) - close cables, slow
40 x 15
45 x 15
45 x 15
45 x 15

Rack Bench - 2-3" off chest pins 5th from bottom, short rest
135 x 5
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

superset with

Plate Curls
45 x 12
45 x 12
45 x 12
45 x 12

Machine Pullover (4x12)
180 x 12
195 x 12
210 x 12
135 x 20

Incline DB Press - constant tension with Alpha Grips 2.0
50 x 20
50 x 20
50 x 20

EZ Bar Curls (4x10) - wide, slow and paused with Alpha Grips 2.0
75 x 10
75 x 10
75 x 10
75 x 8

Low Cable Curls (4x15) - middle cables; far end, through legs
60 x 20
60 x 20
60 x 20

superset with

Plate Curls
45 x 10
45 x 10
45 x 10

Weight
N/A

Thoughts
7/10
Felt ok but think I need a day off. Little tired and achy in joints and muscles. I've got something going on in my right forearm which I thought was bone but now, I think it's a muscle on the outside of the forearm. Pressing strains the crap out of it.
Heavy rack benching and overheads yesterday and 10s paused bench prior to rack benching today made for a weak outing. The last rep on the triples was a bit of a grind on the last 2 sets. Someone was in the rack when I got there which is why I farted around with 135 first. I tried to make it difficult and I succeeded lol.
I'm going to aim for 4000 calories/day (40/40/20) now to see if I can start to add some size. I think my maintenance is around 3500. It'll be a constant work in progress finding the right breakdown. 4000 might be a bit high.

Took this at the end of my workout.

[iKermit]

Tuesday April 18, 2017 - Legs - Quads focused


Workout

Front Squats with straps
135 x 10
160 x 10
185 x 10
185 x 10
185 x 10
185 x 10

OH Squat
45 x 8
45 x 5
65 x 5
95 x 5
95 x 5
95 x 5
95 x 5 video below
45 x 8 paused

Leg press - low and narrow stance
180 x 25
225 x 25
225 x 25
275 x 25

Leg Extensions with static hold at end of each set, focusing on constant tension
105 x 12
105 x 12
105 x 12
105 x 12
105 x 12

Reverse Goblet Lunge
50 x 10
50 x 10
50 x 10
55 x 10

Goblet Squat
55 x 15

Weight
174.1 +shoes, -sweater

Thoughts
8/10
Felt good. Quads were on fire after the front squats. 185 x 10 for that many sets was heavy for me.

95lbs

[iKermit]

Wednesday, April 19, 2017 - Back/Triceps


Workout

BB Rows
135 x 10 with Alpha Grips 2.0
160 x 10
160 x 10
185 x 10

WG Pullups - slow
BW x 6
BW x 6
+25 x 5 + 2@BW dropset
+25 x 4 + 3@BW dropset
+25 x 4 + 3@BW dropset

T-Bar Rows - narrow, hammer grip
90 x 8
135 x 6
90 x 12
90 x 12
90 x 12

WG Pulldowns (4x20) with Alpha Grips 2.0
105 x 20
105 x 20
105 x 20
105 x 20

1 Arm Pulldowns (4x15) with Alpha Grips 2.0
45 x 20
45 x 20
45 x 20
45 x 20

Dips
BW x 20
+45 x 12
+90 x 7
+90 x 8
+90 x 7
+45 x 12

Overhead DB Extensions (5x10)
75 x 10
80 x 10
85 x 10
90 x 10
95 x 10

DB Skulls with Alpha Grips 2.0
25 x 12
25 x 12
25 x 12
25 x 12

Rope Pushdowns - far cables
60 x 15
70 x 15
70 x 10 + 55 x 5 + 40 x 5 + 25 x 5

Weight
175.1 +shoes, -sweater

Thoughts
8/10
Felt good but my right wrist and forearm were really bothering me. The skulls and similar movements hurt a lot.

[iKermit]

Thursday April 20, 2017 - Delts/Traps


Workout

Seated OH Press with Alpha Grips 2.0
95 x 6
135 x 6
145 x 6
155 x 6
185 x 2
185 x 2
135 x 6 slow and paused

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

Arnold Presses (4x10) with Alpha Grips 2.0
50 x 6
60 x 6
60 x 6
60 x 6
60 x 6

Front Raises (5x20) - close cables with Alpha Grips 2.0, emphasizing constant tension
20 x 20
20 x 20
20 x 20
20 x 20
20 x 20

1 arm Lateral Raises (3x15) - 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
105 x 15
105 x 15
120 x 15
120 x 15

BB Upright Rows (4x15) with Alpha Grips 2.0
65 x 12
65 x 12
65 x 12

HS Shrugs (4x15)
270 x 15
450 x 8
450 x 8
450 x 8
450 x 8

Weight
172.7 +shoes, -sweater

Thoughts
7/10
Felt ok but my whole right arm feels broken. My wrist, forearm and shoulder were in pain. I feel like my upper body needs a rest day.
The 185 on OH were sloppy. The form on everything else was tight. I'm really trying to focus on squeezing the contraction these days.

[iKermit]

Friday April 21, 2017 - Legs - Hams focused


Workout

High Bar Squats slow, paused and extra long on last rep
45 x 10
45 x 10
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8 video below

OH Squats
45 x 10
70 x 5
95 x 5
115 x 3
135 x fail video below
135 x fail
95 x 5

RDLs toes raised
135 x 10
225 x 5
275 x 5
315 x 5
135 x 5

Single Leg Press
90 x 15
90 x 15
140 x 15
140 x 15

Single Leg Seated Leg Curls (4x12)
40 x 12
40 x 12
40 x 12
40 x 12

OH Squats
45 x 10
45 x 10
45 x 10 video below
45 x 10
45 x 10

superset with

BB Lunges
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

Weight
N/A

Thoughts
8/10
Quads were on fire when I started; almost to the point I thought about training something else. After about the 2nd set of 135, they got better. I know the high bar squats are a quad exercise but I wanted to try them today. I'll be switching to these from the low bar.

I'm disappointed on the 135 OHs. I convinced myself I couldn't get it before I even tried. I caught the bar on the second fail.

I really tried to fix my right side dominance. From the videos, it looks like it improved quite a bit. I'll have to stay on top of it until it gets corrected.

45lbs OH Squat


135lbs OH Squat fail


135lbs High Bar Squat