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[QUOTE=Feed2Grow;1510117601]Lifting on vacation is so crucial for me. Makes me feel so much better the entire time. Any other big summer plans?[/QUOTE]
Same here, man. I get so antsy when I'm just chilling out, not doing anything. Training really is the best part of my day. Very little gets me as excited as a good training session. Down here in the Virgin Islands right now. Got a good lift in last night. But Just attending a few weddings, celebrating the birthday and getting ready for moving into my apartment for school in the fall. Just living the good life until reality kicks back in in August.
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6/28/17:
171.4 lbs.
Flat DB Presses:
20s x 10
30s x 5
50s x 23, 22, 20
HS Low Rows:
45/side x 15, 14, 15, 14, 13
Cable Pull-throughs:
Full stack x 16, 15, 14, 15, 13
Leg Press Calf Raises:
2 45s + 35/side x 15, 13, 13, 13, 13
DB Lateral Raises:
20s x 18, 16, 16, 16, 15
Lying Leg Curls:
90 x 16, 16, 16, 14, 14.8
Lifting at my hotel's gym down here, and while it is not extremely nice, it definitely has enough to get the job done. This was from yesterday. Had the entire gym to myself at night. Went out onto the balcony in between sets to look up at the stars/at the lit up houses on the rolling hills nearby. Really cool
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Very nice. You are in UT pharm school correct? Which campus do you attend? I'm moving to Memphis in a few weeks. Wife is starting optometry school!
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[QUOTE=Feed2Grow;1510190301]Very nice. You are in UT pharm school correct? Which campus do you attend? I'm moving to Memphis in a few weeks. Wife is starting optometry school![/QUOTE]
DANG. that is awesome that you are moving there. so close to when I was there! Would be neat to meet with someone on the forums in real life to lift or something. But you are correct. I just finished my first year in Memphis, and I will soon be moving into my apartment in Nashville for my second-fourth years. I will be going to Memphis some for school events, more than likely. I recommend that you give NBS fitness a try if you go down there. Small world, man. I know a girl in optometry school there
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6/30/17:
168.4 lbs.
Leg Press: *low foot placement*
45/side x 10
2 45s/side x 5
3 45s/side x 5
4 45s + 30/side x 11, 11, 10
Flat DB Presses:
20s x 10
30s x 5
50s x 23, 23, 23
Cable Romanian Deadlifts:
60 x 11, 11, 11, 12
Flat DB Presses:
50s x 23, 20, 13.5, 13, 12.5
DB Pinwheel Curls:
30s x 16, 17, 18, 18, 18
Hanging Leg Raises:
BW x 18, 15
Oblique Cable Crunches:
45 x 14, 14
Lateral Cable Leg Raises:
17.5 x 17
15 x 14, 14
Got a bit fatigued on my pressing. Crazy how fast I lost strength on those between my final sets. Got a big innovative with the romanian deadlifts and used a cable machine that had its pulleys lowered all the way to the floor. Good work and effort here.
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7/1/17:
170.0 lbs.
Leg Press: *Low foot placement*
45/side x 10
2 45s/side x 5
3 45s/side x 5
4 45s + 30/side x 11, 11, 10
DB Floor Presses:
20s x 10
30s x 8
50s x 15, 15, 15
Underhand Grip Pulldowns:
72.5 x 14, 12, 12, 12, 12
Single Arm Triceps Pressdowns:
15 x 15, 16, 16, 16, 14
DB Rear Delt Flies:
15s x 12, 13, 14, 14, 14
Leg Press: *Low foot placement*
4 45s + 30/side x 10, 10
Leg Press: *High foot placement*
4 45s + 30/side x 14, 14, 15
Good work. Using all of the weights in the gym on the leg press and focusing on higher rep work. Only one more session in the virgin islands. Love it down here, but I am looking forward to having a squat rack! A whole lot of snorkeling, swimming, exploring and eating down here!
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7/3/17:
168.8 lbs.
Leg Press: *low foot placement*
45/side x 10
2 45s/side x 5
3 45s/side x 5
4 45s + 30/side x 11, 11, 11
DB Floor Presses:
20s x 10
30s x 8
50s x 16, 15, 15
Cable Romanian Deadlifts:
60 x 12, 12, 12, 11
Standing DB Overhead Presses:
50s x 9, 9, 9, 8, 8
Lat Pulldowns:
65 x 15, 15, 13, 13, 13
Hanging Leg Raises:
BW x 19, 18
Cable Oblique Crunches:
45 x 16, 15
Lateral Cable Leg Raises:
15 x 16, 15, 15
Good work here. Final session on vacation. Happy Independence Day
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7/6/17:
167.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
190 x 5, 5, 5
HS Low Rows:
45 + 30/side x 12, 12, 12, 12, 12
Cable Pull-throughs:
Full stack + 45 x 13, 13, 13, 12, 12
Leg Press Calf Raises:
2 45s + 35/side x 15, 15, 15, 15, 15
Cable Lateral Raises:
30 x 15, 15, 15, 15, 14
Lying Leg Curls:
110 x 11, 11, 9, 8, 8
Back in the saddle
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7/7/17:
169.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5
Bench Press:
135 x 5
150 x 3
165 x 9, 9, 9
Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 5, 3, 2, 3, 2
HS Chest Presses:
2 45s/side x 15, 15, 15, 15, 15
DB Pinwheel Curls:
30s x 18
40s x 11, 11, 11, 11
HS Crunches:
2 45s + 20 x 13, 13
HS Oblique Crunches:
2 45s + 10 x 14, 15
Abductor Machine:
220 + 45 x 16, 16, 15
Enjoyable birthday session. I turn 24 today. Deadlift continues to make me scratch my head
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[QUOTE=TGreggors;1510381001]DANG. that is awesome that you are moving there. so close to when I was there! Would be neat to meet with someone on the forums in real life to lift or something. But you are correct. I just finished my first year in Memphis, and I will soon be moving into my apartment in Nashville for my second-fourth years. I will be going to Memphis some for school events, more than likely. I recommend that you give NBS fitness a try if you go down there. Small world, man. I know a girl in optometry school there[/QUOTE]
Man, we were so close to having our paths cross. That really would have been cool, I only know a handful of people in Memphis. Nashville is awesome though, you will enjoy that. The wife is really excited about SCO, it seems like an awesome school. NBS looks awesome, can't believe I hadn't even come across it yet! I'll be working at the Life Time Fitness in Collierville as PT/Nutrition Coach, so will be training there. That gym is really nice as well.
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[QUOTE=Feed2Grow;1511066831]Man, we were so close to having our paths cross. That really would have been cool, I only know a handful of people in Memphis. Nashville is awesome though, you will enjoy that. The wife is really excited about SCO, it seems like an awesome school. NBS looks awesome, can't believe I hadn't even come across it yet! I'll be working at the Life Time Fitness in Collierville as PT/Nutrition Coach, so will be training there. That gym is really nice as well.[/QUOTE]
This same sort of thing keeps happening to me with people on here. Never quite hit it just right so that I'm at the same place at the same time. Never have heard of that gym, though. Sounds like it is out in the same area as NBS, in the east Memphis area. Living out the dream, man! Very cool.
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7/9/17:
171.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
255 x 3
285 x 9, 9, 9
Bench Press:
135 x 5
165 x 3
190 x 2, 2, 2, 2
Chinups:
BW x 10, 11, 10, 10, 9
Rear Delt Machine Flies:
60 x 15, 15, 15, 15, 16
Underhand Grip Triceps Pushdowns:
30 x 15, 15, 15, 15, 15
Hack Squats:
3 45s/side x 14, 14, 14, 14, 14
Good progress. Enjoying some nice meals this weekend for the birthday.
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7/10/17:
170.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 2, 2, 2, 2
Bench Press:
135 x 5
160 x 3
185 x 2
200 x 4, 4, 4
DB Romanian Deadlifts:
90s x 12, 12, 12, 12
Standing DB Overhead Presses:
40s x 13, 13, 13, 12, 10
Lat Pulldowns:
180 x 11, 11, 10, 10, 10
HS Seated Crunches:
2 45s + 20 x 14, 13
HS Oblique Crunches:
2 45s + 10 x 15, 15
Abductor Machine:
220 + 45 x 16, 16, 16
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7/12/17:
170.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
170 x 8, 8, 8
HS Low Rows:
2 45s/side x 10, 10, 10, 10, 10
Cable Pullthroughs:
Full stack + 45 x 13, 13, 13, 14, 14
Leg Press Calf Raises:
2 45s + 35 x 15, 15, 13, 13, 13
Cable Lateral Raises:
30 x 15, 15, 15, 15, 15
Lying Leg Curls:
110 x 10, 10, 10, 10, 9
Progress on everything aside from calf raises. Agh. We'll get those reps next week
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7/14/16:
170.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 4, 4, 4
Bench Press:
135 x 5
165 x 3
185 x 2
195 x 1, 1, 1, 1, 1
Deadlifts:
225 x 5
275 x 3
315 x 2
340 x 1
365 x 4, 4, 4
HS Chest Presses:
2 45s/side x 13, 13, 13, 13, 13
DB Pinwheel Curls:
40s x 12, 12, 12, 12, 12
HS Crunches:
2 45s + 20 x 14, 14
HS Oblique Crunches:
2 45s + 10 x 16, 16
Abductor Machine:
220 + 55 x 15, 15, 15
Not bad at all. Really was happy that I could hit all of the reps on the deads. Intensity is going to be ramping up here shortly.
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7/15/17:
169.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 8, 8, 8
Bench Press:
135 x 5
165 x 3
185 x 2
205 x 1
215 x 2, 2, 2, 2, 2
Chinups:
BW x 11, 11, 11, 10, 10
Rear Delt Machine Flies:
75 x 15, 15, 15, 14, 12
Underhand Triceps Pushdowns:
30 x 15, 15, 15, 15, 15
Hack Squats:
3 45s/side x 15, 15, 15, 15, 15
Okay session. Missed my prescribed triples with 215. I failed on the first triple so I just rode it out with doubles from there on. First missed rep on the bench since my meet back in December. Not sure what went on there. Perhaps a combination of yesterday's training and weighing in a tad lighter here lately? Hope we can pull it together by the time the program peaks.
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7/17/17:
170.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
335 x 1, 1, 1, 1, 1
Bench Press:
135 x 5
160 x 3
180 x 7, 7, 7
DB Romanian Deadlifts:
90s x 13, 12, 12, 12
Standing DB Overhead Press:
55s x 8
50s x 8
45s x 8, 8, 8
Lat Pulldowns:
180 x 11, 11, 11, 11, 10
HS Seated Crunches:
2 45s + 20 x 15, 14
HS Oblique Crunches:
2 45s + 20 x 12, 12
Abductor Machine:
220 + 55 x 15, 15, 14
Beginning to use one minute rest times between sets during my power sessions. Much more time efficient
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Posing update: weighing in this morning at 170.8 lbs. Not sure what to make of these. Would like to get in the bod pod again in the next few weeks just to see if I've gained an appreciable amount of muscle
[img]http://i.imgur.com/oxXWtws.jpg[/img]
[img]http://i.imgur.com/JNOYoit.jpg[/img]
[img]http://i.imgur.com/zCmyF8J.jpg[/img]
[img]http://i.imgur.com/NZM17Na.jpg[/img]
[img]http://i.imgur.com/acNvRWs.jpg[/img]
[img]http://i.imgur.com/3MCUNBM.jpg[/img]
[img]http://i.imgur.com/Q2bu6pm.jpg[/img]
[img]http://i.imgur.com/QkLOVcl.jpg[/img]
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7/19/17:
171.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
200 x 1, 1, 1, 1
HS Low Rows:
2 45s + 20/side x 8
2 45s + 15/side x 8, 8, 8, 8
Cable Pullthroughs:
Full stack + 45 x 14, 14, 14, 14, 14
Leg Press Calf Raises:
2 45s + 35/side x 15, 15, 15, 13, 13
Cable Lateral Raises:
30 x 15, 15, 15, 15, 15
Lying Leg Curls:
110 x 10, 10, 10, 10, 9.5
Pushing. This session was only like an hour and twenty minutes long. My shortest, yet most volume-filled session of the week.
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7/21/17:
171.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 1
365 x 3, 2, 1, 2, 1
Bench Press:
135 x 5
165 x 3
185 x 2
205 x 1
220 x 1, 1, 1, 1, 1, 1
Deadlifts:
225 x 5
275 x 3
315 x 2
350 x 1
385 x 2, 0
375 x 2, 1
365 x 2, 2
HS Chest Presses:
2 45s/side x 18
2 45s + 10/side x 14, 14, 14, 13
DB Pinwheel Curls:
40s x 13, 13, 12, 12, 12
HS Crunches:
2 45s + 20 x 15, 15
HS Oblique Crunches:
2 45s + 20 x 13, 12
Abductor Machine:
220 + 50 x 15, 15, 16
This was absolutely rough. Missed reps on all three lifts. Killed me. Going to repeat the mesocycle with these same maxes next time around....A few changes are coming. Not sure what was up today.
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7/22/17:
171.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 8, 8
Bench Press:
135 x 5
150 x 3
160 x 8, 8
Chinups:
BW x 11, 11, 10, 10, 10
Machine Rear Delt Flies:
75 x 15, 15, 15, 15, 14
Underhand Grip Triceps Pushdowns:
35 x 15, 15, 15, 15, 14
Hack Squats:
3 45s/side x 15, 15, 15, 15, 16
Solid effort. Feeling fatigue from Friday's session still. The DOMS is real. Strep throat is apparently going around at work, and my throat is kind of feeling a bit off this morning. Hope it doesn't get bad before the peak on Friday.
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7/23/17:
171.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1, 1, 1
Bench Press:
135 x 5
265 x 3
185 x 1, 1, 1
DB Romanian Deadlifts:
95s x 12, 12, 12, 12
DB Overhead Presses:
40s x 13, 13, 13, 13, 12
Lat Pulldowns:
180 x 11, 11, 11, 11, 10
HS Crunches:
2 45s + 20 x 15, 15
HS Oblique Crunches:
2 45 + 20 x 13, 13
Abductor Machine:
220 + 55 x 16, 14, 14
Tapering for the peak on Friday. I've put a total of 30 pounds on my DB romanian deadlifts over the course of the last eight weeks without even realizing it. woot woot
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7/25/17:
172.0 lbs.
HS Low Rows:
45/side x 5
45 + 35/side x 12, 12, 12, 12, 11
Cable Pullthroughs:
Full stack + 45 x 15, 15, 15, 14, 15
Leg Press Calf Raises:
2 45s + 35/side x 14, 14, 12
2 45s + 25 x 15, 15
Cable Lateral Raises:
30 x 16, 16, 15, 15, 15
Lying Leg Curls:
110 x 10, 10, 10, 10, 10
Calf raises were harder than normal.
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7/28/17:
170.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 1
375 x 1 (failed second)
Bench Press:
135 x 5
165 x 3
185 x 2
205 x 1
220 x 2
Deadlifts:
225 x 5
275 x 3
315 x 2
355 x 1
395 x 0
385 x 2
HS Seated Chest Presses:
2 45s + 10/side x 15, 15, 14, 13, 12
DB Pinwheel Curls:
40 x 13, 13, 13, 13, 12
HS Seated Crunches:
2 45s + 25 x 13, 13
HS Oblique Crunches:
2 45s + 20 x 14, 13
Abductor Machine: (sitting up straight)
220 x 11, 11
180 x 15
So I'm theorizing that training more for sheer hypertrophy during this mesocycle has hurt my peak here. Failed the second rep on squats, got one less rep than I did last go-around with 220 on bench and couldn't even budge 395 off the ground when I hit it for a triple eight weeks ago. Going to lower the reps on some of my assistance work and I will be adding another day of deadlifting back into the mix. Going to be slowly transitioning into a prep for a meet in December, more than likely. Hoping that the next eight weeks will yield some better numbers.
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7/29/17:
171.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
145 x 3
155 x 10, 10, 10
Squats:
135 x 5
225 x 5
245 x 3
265 x 10, 10, 10
Chinups:
BW x 11, 11, 10, 9, 8
Underhand Grip Triceps Pushdowns:
35 x 15, 15, 15, 15, 14.8
Machine Rear Delt Flies:
75 x 15, 15, 15, 15, 15
Hack Squats:
3 45s + 25/side x 12, 12, 12, 10, 9
Good effort. Feeling a bit beaten down
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7/31/17:
171.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 3, 3, 3
Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 3, 3, 3
Bench Press:
135 x 5
155 x 3
180 x 3, 3, 3
Lat Pulldowns:
180 x 11, 11, 11, 11, 12
Standing DB Overhead Presses:
45s x 10, 10, 10, 11, 10
HS Crunches:
2 45s + 20 x 14, 13
HS Oblique Crunches:
2 45s + 20 x 14, 14
Abductor Machine *Sitting up straight*
180 x 15, 15, 15
Now doing a deadlift variation three times weekly. Let's see how I recover.
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8/2/17:
170.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 3
180 x 6, 6, 6
HS Low Rows:
2 45s/side x 10, 10, 10, 10, 11
DB Romanian Deadlifts:
95s x 12, 12, 12, 12, 12
Leg Press Calf Raises:
2 45s + 30/side x 15, 15, 15, 15, 15
Cable Lateral Raises:
30 x 16, 16, 16, 16, 15
Lying Leg Curls:
110 x 11, 10, 7
90 x 12, 12
Solid. Liked the structure of this. Addition of DB romanians caused my leg curl performance to suffer
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8/4/17:
171.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 6, 6, 6
Bench Press:
135 x 5
150 x 3
160 x 9, 9, 9
Deadlifts:
225 x 5
275 x 3
320 x 6, 6, 6
Flat DB Presses:
70s x 12, 12, 12
65s x 10
55s x 14
HS Seated Crunches:
2 45s + 25 x 14, 13
HS Oblique Crunches:
2 45s + 20 x 14, 14
Abductor Machine: *sitting up*
190 x 16, 13, 14
Added flat DB presses back into the mix. Chest pump was unreal today. Packing up everything to move to Nashville tomorrow before coming back to finish half of a week of work prior to getting ready for the school year.
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8/5/17:
169.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 9, 9, 9
Bench Press:
135 x 5
160 x 3
185 x 2, 2, 2, 2
Chinups:
BW x 11, 11, 11, 11, 11
Underhand Grip Triceps Pushdowns:
35 x 15, 15, 15, 15, 15
Machine Rear Delt Flies:
75 x 15, 15, 15, 15, 16
Hack Squats:
3 45s + 35/side x 10, 10, 9(failed 10th rep)
3 45s + 25/side x 9
3 45s + 15/side x 10
Good sesh. Progress on the chinups. Loaded a bunch of furniture into the moving van after this, and my legs felt like straight up spaghetti
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8/7/17:
170.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2, 2, 2, 2
Deadlifts:
225 x 5
275 x 3
315 x 2
355 x 2, 2, 2, 2
Bench Press:
135 x 5
165 x 3
190 x 5, 5, 5
Lat Pulldowns:
180 x 12, 12, 11, 11, 11
DB Overhead Presses:
50s x 8, 8, 9, 8, 8
Machine Crunches:
Full stack x 19
Hanging Leg Raises:
BW x 17
Oblique Cable Crunches:
70 x 28
90 x 16
Abductor Machine:
190 x 16, 16, 16
Hope I adapt to all of this deadlifting! Hammies are feeling rather tight. Only one more session in my hometown gym before I relocate to Nashville and the YMCA there.