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2/10/18:
173.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 5, 5, 5, 5, 5, 5, 5
Machine Leg Press:
275 x 8
350 x 10
355 x 10, 10, 10, 10
Weighted Chins: *dead-hang*
BW + 25 x 7, 7, 6, 6, 6
V-Bar Triceps Pushdowns:
55 x 16, 16, 16, 16, 15
DB Rear Delt Flies:
20s x 16, 16, 16, 16, 16.5
Good effort. Was feeling fried at the end here
2/12/18:
176.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
290 x 9, 9, 9, 9
Incline DB Presses:
45s x 8
60s x 12, 12, 12
55s x 10
45s x 15
Lat Pulldowns:
150 x 10, 10, 10, 10, 10
Roman Chair Leg Raises:
BW x 15, 15.5
Twisting Hanging Leg Raises:
BW x 9, 7.5
Simultaneous DB Hammer Curls:
22.5s x 17, 16, 14
To follow up with my other post about how little food I've been needing, it appears that I even need less than anticipated! Lol the bodyweight jumped up while hitting 2600 consistently. Dropping the food to 2450 or so for now. I'd like to stay in the 173-174 range for quite awhile longer. I am SO sedentary outside of the gym. All i do is sit and study.
But as for the actual session: good work here. Liking lifting at this gym for now on Mondays
2/14/18:
172.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
180 x 5, 5, 5, 5, 5, 7, 7, 7, 7, 7
Dead-stop BB Good Mornings:
135 x 8
185 x 5
205 x 12, 12, 12
200 x 11
195 x 11
Cable Rows: (w/ wide grip)
140 x 11, 12, 12, 11, 11
Seated DB Lateral Raises:
15s x 20, 20, 20, 20, 19.8
Machine Calf Raises:
160 x 14, 14, 14, 16, 16
Seated Leg Curls:
110 x 14, 15, 15, 15, 15
Now this was likely the most voluminous session I've ever had. I went into it, popped out my phone to check my programmed numbers and got to work, and then, when i was five sets into benching, I checked my phone again and realized that I had 180x5x7 on the agenda and not 180x7x5. Not to deviate from the plan, I just went ahead and did my prescribed work. I was absolutely gassed by the end of it, but I can rest assured that I followed the program ;)
2/16/18:
173.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
335 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
155 x 5
165 x 11, 11, 11, 11, 11
EZ Bar Curls:
70 x 13, 13, 12, 10, 9
Abductor Machine:
170 x 16, 16, 15
Machine Crunches:
110 x 19, 18
Twisting Hanging Leg Raises:
BW x 9, 7.8
Good work here. Right side of my mid-upper back felt a bit tweaked about half way through my squats. Tried to remain vigilant because I did not want to deal with any setbacks. Back seemed to hold up okay through all my sets with only mild discomfort. Benching went well.
2/17/18:
173.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
205 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Chin-ups: *dead-hang*
BW x 10, 10, 10, 9, 8
Machine Leg Press:
275 x 8
370 x 8, 8, 8, 8, 8
V-Bar Triceps Pushdowns:
55 x 16, 16, 16, 16, 15
DB Rear Delt Flies:
20s x 17, 17, 17, 15.5, 15.5
Good. Didn't have any problems with the back tweak that I felt while squatting the day before.
2/18/18:
174.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
310 x 7, 7, 7, 7, 7
Incline DB Presses:
45s x 8
65s x 10, 10, 10, 10
60s x 10
Lat Pulldowns: *controlled eccentri*
165 x 8, 8, 8, 8, 8
Roman Chair Leg Raises:
BW x 16.5, 15.5
Twisting Leg Raises:
BW x 9, 8.5
Simultaneous DB Hammer Curls:
22.5s x 18, 18, 18
Good work. Stress is really, really getting to me right now. School is absolutely killing me.
2/21/18:
172.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
170 x 9, 9, 9, 9
BB Dead-stop Good Mornings:
135 x 8
185 x 5
215 x 10, 10, 10, 11, 10
Wide-grip Cable Rows:
165 x 8, 8, 8, 8, 9
Seated DB Lateral Raises:
20s x 20, 20, 20, 20, 20.5
Seated Leg Curls:
110 x 15, 15, 15, 15, 15
A bit sluggish coming in, but got in a groove as the session progressed. Good work on rows and the leg curls. Finally hit 20s across on my lateral raises. Time to increase the weight next week
2/23/18:
172.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
160 x 5
185 x 8, 8, 8, 8, 8
EZ Bar Curls:
70 x 13, 13, 13, 13, 11
Machine Calf Raises:
160 x 13, 13.8, 14, 15, 16
Machine Crunches:
110 x 19, 19
Twisting Hanging Leg Raises:
BW x 9, 8
Abductor Machine:
170 x 16, 16, 16
Dead. Upper back was feeling tight again on the squats. Happy that my deload starts tomorrow. I can tell that I have been pushing pretty aggressively.
2/24/18:
173.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
145 x 8, 8, 8, 8
Machine Leg Press:
275 x 8
395 x 6, 6, 6, 6, 6
Weighted Chinups: *dead-hang*
BW + 10 x 8, 8, 8, 8, 8
V-Bar Triceps Pushdowns:
55 x 16, 16, 16, 16, 15.9
DB Rear Delt Flies:
20s x 17, 17, 17, 17, 16.5
Deload session #1 done
2/26/18:
174.2 lbs.
Deadlifts:
135 x 5
225 x 5
240 x 5
250 x 8, 8, 8, 8
Incline DB Presses:
45s x 8
70s x 8, 8, 8, 9, 9
Pullups:
BW x 9, 8, 8, 8, 7
Machine Crunches:
110 x 19, 19
Twisting Hanging Leg Raises:
9.5, 8.5
Simultaneous DB Hammer Curls:
22.5s x 19, 19, 19
2/27/18:
173.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
145 x 8, 8, 8, 8
BB Dead-stop Good Mornings:
135 x 5
185 x 5
205 x 3
230 x 9, 9, 9
225 x 9, 9
Chest-Supported Low Rows:
150 x 8
125 x 13, 13, 12.8, 12
Seated DB Lateral Raises:
17.5s x 18, 18, 17, 14.8, 14.5
Seated Leg Curls:
120 x 13, 13, 14, 14, 13.9
Good work. Getting in my sessions earlier this week because of a Test on Thursday/traveling out of town to a banquet on Friday. Getting in my normal Friday session on Thursday. I think that I may be swapping out my good mornings in favor of some romanian deadlifts next week. Switched in the chest supported row because my lower back felt like it was kind of limiting me on my rowing after the good mornings.
3/1/18:
172.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
235 x 8, 8, 8, 8
Bench Press:
135 x 5
165 x 5
185 x 3
200 x 7, 6, 6, 6, 6
EZ Bar Curls:
70 x 13, 13, 13, 13, 12.8
Abductor Machine:
170 x 17, 15.8, 16
Twisting Hanging Leg Raises:
BW x 10, 9
Machine Calf Raises:
160 x 16, 16, 16, 15, 17
Machine Crunches:
110 x 19, 15.5
Good work. Two days off and then back to work on Sunday with some more bench. Deload is done.
Good numbers dude, I see that bench moving up steadily. Always impressed by your squats at your body weight as well. So I gotta ask man, whats preventing you from moving up from the 172-174 weight range? Is your goal maintaining while adding strength right now?
[QUOTE=LoganBrown;1545489251]Good numbers dude, I see that bench moving up steadily. Always impressed by your squats at your body weight as well. So I gotta ask man, whats preventing you from moving up from the 172-174 weight range? Is your goal maintaining while adding strength right now?[/QUOTE]
Really do appreciate it. I've been hammering away at that bench. It has always been super stubborn so I finally just decided that I'd throw an absurd amount of work at it. Seems to be working right now. But that is precisely what I'm doing. Just more or less just "hardening" where I am right now. 20 lbs over stage from two years back....I feel great at this weight right now and performance is going in the right direction. I'll probably eventually push it up to 180, but I think that there is still some progress to be made in the low 170s for now. I have been liking being on the leaner side. and my blood pressure, cholesterol and blood sugar regulation is pretty desirable here, too. Slow and steady progress
3/4/18:
173.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 7, 7, 7, 7, 7
Machine Leg Press:
275 x 8
360 x 10, 10, 10, 10, 10
Weighted Chinups: *dead-hang*
BW + 25 x 7, 7, 7, 6, 6
V-bar triceps pushdowns:
16, 17, 16, 17, 17
DB Rear Delt Flies:
20s x 17, 17, 17, 17, 17.5
Another good day of work. Heavy deadlifts in the morning.
3/5/18:
173.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 3
355 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline DB Presses:
45s x 8
60s x 12, 12, 12, 12, 11
Assisted Pull-ups:
33 x 12
39.5 x 12, 11
46 x 12
52.5 x 13
Simultaneous DB Hammer Curls:
25s x 18, 18, 18
Machine Crunches:
110 x 19, 19
Twisting Hanging Leg Raises:
BW x 10, 10.5
SOLID. Deads are progressing.
3/7/18:
174.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 5, 5, 5, 5, 5, 5, 5
Romanian Deadlifts:
135 x 8
185 x 5
235 x 9
215 x 10
205 x 12, 11, 11
Chest Supported Machine Rows:
140 x 10, 10, 9.8
135 x 10, 9
Seated Leg Curls:
120 x 14, 14, 14, 13, 12.8
Seated DB Lateral Raises:
17.5s x 17, 17, 17, 16.5, 15.5
First time doing Romanians in years. Think I'll keep them in the mix for awhile
3/9/18:
173.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 5
280 x 9, 9, 9 ,8
Bench Press:
135 x 5
155 x 5
170 x 10, 10, 10, 10, 10
EZ Bar Curls:
70 x 13, 13, 12.8, 10, 10
Abductor Machine:
170 x 17, 16, 17
Machine Calf Raises: *pause at bottom*
160 x 16, 13, 11, 13, 13
Machine Crunches:
110 x 20, 20
Twisting Hanging Leg Raises:
BW x 10, 9.5
Good work. Progress on the bench. But I failed the final rep of my last set of squats :( Staying with this training max for another month. Trying to re-emphasize pausing at the bottom on my calf raises.
3/10/18:
173.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
170 x 9, 9, 9, 9
Machine Leg Press:
275 x 8
380 x 8, 8, 8, 8, 8
Chinups: *dead-hang*
BW x 10, 10, 9, 8, 7.8
V-bar Triceps Pushdowns:
55 x 17, 17, 16, 15, 15
DB Rear Delt Flies:
20s x 17, 18, 18, 17, 16.5
3/12/18:
173.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 3
335 x 5, 5, 5, 5, 5, 5, 4
Incline DB Presses:
45s x 8
65s x 10, 10, 10, 9
55s x 11.8
Assisted Pullups:
33 x 10, 10, 10, 10, 9.8
DB Hammer Curls: *simultaneous*
22.5s x 20, 20, 19
Machine Crunches:
120 x 17, 15
Twisting Leg Raises:
BW x 11, 10
Failed to meet the progression demands of the program. Missed my numbers on both squats and deads this week
3/13/18:
173.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
205 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Romanian Deadlifts:
135 x 10
185 x 5
220 x 10, 10, 8
205 x 9, 8
Chest Supported Machine Row:
155 x 8, 9, 8, 8, 8
Seated DB Lateral Raises:
17.5 x 17, 17, 17, 17, 16.5
Seated Leg Curls:
120 x 14, 14, 14, 14, 14
Was strictly business in there today. Huge exam on Thursday and I had to sacrifice sleep to get this work done today. Was a bit limited by my lower back today on the romanians. Good effort
3/15/18:
173.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8, 7
185 x 7
EZ Bar Curls:
70 x 13, 13, 13, 13, 12
Abductor Machine:
170 x 17, 17, 15.8
Machine Crunches:
120 x 17, 16
Twisting Hanging Leg Raises:
BW x 11, 9
Machine Calf Raises:
160 x 16, 16, 16, 14, 14
Good work. Happy with the squats. I can tell that my quads are growing, too. Was looking at them post-workout today and was just like "woah". I haven't really even been looking at my physique much at all lately so it kinda shocked me. Conclusions from finishing 4.5 months of 7/5/3: I like it. more than the 3DMJ program that I was doing previously.
3/16/18:
173.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 5, 5, 5, 5, 5, 5, 5
Machine Leg Press:
275 x 8
400 x 6, 6, 6, 6, 6
Chinups: *dead-hang*
BW + 12.5 x 8, 8, 8, 8, 8
V-Bar Triceps Pushdowns:
55 x 17, 17, 17, 17, 15
DB Rear Delt Flies:
20s x 18, 18, 18, 17.8, 16.8
Excellent. Felt like I could have kept working.
3/19/18:
173.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 5
290 x 9, 9, 9, 9
Incline DB Presses:
45s x 8
75s x 8, 8, 7
70s x 8, 8
Assisted Pullups:
26.5 x 8, 8, 8, 8, 9
Machine Crunches:
120 x 17, 17
Simultaneous DB Hammer Curls:
22.5s x 20, 20, 20
Twisting Hanging Leg Raises:
BW x 11, 10
Good work
3/21/18:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 7, 7, 7, 7, 7
Romanian Deadlifts:
135 x 8
185 x 5
235 x 8, 8, 8, 8, 8
Machine Low Rows:
45s/side x 17
45 + 25/side x 13, 12, 12, 12
Lateral Raise Machine:
60 x 14, 14, 13, 13, 12
Standing Calf Raises:
160 x 13, 13
Donkey Calf Raises:
200 x 15, 15, 15
Seated Leg Curls:
110 x 14, 14, 14, 11, 10.8
Good showing. Lifting at a gym in Florida on spring break.
3/23/18:
173.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
165 x 5
185 x 3
200 x 7, 7, 6, 6, 6
EZ Cambered Bar Curls:
70 x 13, 13, 12, 12, 9
Roman Chair Hanging Leg Raises:
BW x 14.5, 15
Twisting Hanging Leg Raises:
BW x 11, 8.5
Abductor Machine:
170 x 11, 12, 12
Really good work here on the squats and bench
Fukin hell man, squatting 2x BW for reps. Impressive as always. When you plan on gunning for 405? Saw you hit 385 (was 385 right?) on IG.
[QUOTE=LoganBrown;1547266561]Fukin hell man, squatting 2x BW for reps. Impressive as always. When you plan on gunning for 405? Saw you hit 385 (was 385 right?) on IG.[/QUOTE]
My one trump card. But thank ya, as always. Not entirely too sure what I'll be going for, but my deload/max out week is actually next week, so I'll be gunning for some big numbers there. Probably going for 395 first. I've missed 405 too many times, so I am going to slowly work my way up there. And it was 385! First time hitting a new one rep max in YEARS (since my 380 back at the tail end of 2014 at ~184 lbs.). So we'll see. Hopefully I'm hitting a wave of progress here
3/24/18:
173.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
205 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Hack Squats:
2 45s/side x 8
3 45s + 25/side x 12, 12, 12, 12, 12
Weighted Chinups: *dead-hang*
BW + 25 x 7, 7, 7, 6, 5
Overhead Triceps Extensions w/ rope:
80 x 9, 9, 9, 11, 9
DB Rear Delt Flies:
20 x 18, 18, 18, 17.8, 17
Good work. Ran out of steam on the chins, I do believe. Going to keep the overhead triceps work in for now. Giving a bit of attention to the long head.
3/26/18:
173.6 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 7, 7, 7, 7, 7
Incline DB Presses:
45s x 8
60s x 12, 12, 10
50s x 12, 12
Assisted Pullups:
39.5 x 12, 12, 10
52.5 x 14, 12
Machine Crunches:
120 x 18, 17
Twisting Leg Raises:
BW x 11, 10
Simultaneous DB Hammer Curls:
25s x 19, 18, 18
Good work. Had just about nothing left in the tank on the last set of deads.