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6/30/18:
Deadlifts:
135 x 5
225 x 5
275 x 3
295 x 9, 9, 9, 9
Incline DB Presses:
45s x 8
70s x 8, 8, 7
60s x 8, 8
Assisted Chinups:
BW x 10, 9, 8, 7
BW + 30 lbs. assistance x 9
Machine Rear Delt Flies:
70 x 15, 15, 14, 14, 12.5
Cambered Overhead Triceps Extensions:
32.5 x 16, 13, 12
DB Overhead Triceps Extensions:
40 x 10, 11
This was a good session. At a small fitness center down on Siesta Key in Florida. Staff made me slow down my eccentrics considerably on the deadlifts due to noise, but I still hit my prescribed numbers! Eating plenty of seafood and being pretty active.
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7/1/18:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 5
Lat Pulldowns:
175 x 8
145 x 11, 11, 11, 11
Leg Press:
2 45s/side x 8
4 45s/side x 11, 11, 11, 11
Machine Cable Curls:
#11 x 14, 14, 13
Decline Bench Situps:
W/ 10 x 9, 10
Twisting Neutral Grip Leg Raises:
BW x 9, 8
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7/3/18:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 7, 7, 7, 7, 7
Romanian Deadlifts:
135 x 8
185 x 5
225 x 5
255 x 8, 8, 7
245 x 6
225 x 7
Machine Rows:
115 x 9, 10, 9, 9, 9
DB Lateral Raises:
20s x 17, 16, 16, 16, 16
Leg Press Calf Raises: *pause at bottom*
2 45s/side x 16
2 45s + 25/side x 14, 15, 15, 16
Seated Leg Curls:
130 x 14, 14, 16, 16, 16.25
Not particularly pleased with this. BW is down a bit due to having so much physical activity on the trip, and I strained my left glute on the romanian deadlifts. Really unsettling, actually. I hope that it doesn't persist. Supposed to squat w/ 10x3 in the next session.
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7/4/18:
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
210 x 5
205 x 6, 5
200 x 5
190 x 8
DB Hammer Curls:
35s x 11, 11, 11, 11.5, 10.75
Decline Situps:
BW + 10 x 9, 8.5
Hanging Twisting Leg Raises:
BW x 9, 9
Machine Rear Delt Flies:
75 x 15
70 x 17, 16, 16
DB Rear Delt Flies:
25s x 11.5
Turned out to be a better session than I thought, all things considered. Between having a light BW and having a hurt left glute, I thought things were going to be pretty bad in there today. Made it through, though. Squats actually went decently well, although my bench suffered. Will be back on my birthday, back in my hometown. Happy Independence Day!
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7/7/18:
175.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 7, 7, 7, 7, 6
Incline BB Presses:
95 x 8
150 x 8, 8, 7
145 x 8
135 x 7
Weighted Chinups: *dead-hang*
BW + 12 x 9, 8, 7, 7, 7
Cambered Bar Overhead Triceps Extensions:
60 x 16, 15, 16, 15
V-Bar Overhead Triceps Extensions:
60 x 18
Abductor Machine:
200 x 16, 16, 15
Was a bit frustrated because I didn't hit my reps on the deads. Just not having my way with those this cycle. Effort was still high, though. A solid birthday session
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Solid numbers and happy belated birthday man
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[QUOTE=JerG;1555745311]Solid numbers and happy belated birthday man[/QUOTE]
Nice to see you dropping in here! Just plugging along, same as you :) Thanks a lot, dude! 25 isn't feeling so bad.
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7/8/18:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
HS Front Squats:
2 45s/side x 8
3 45s + 35/side x 10, 10, 10, 10, 10
Wide Neutral Grip Pulldowns:
160 x 12, 12, 12, 12, 12
Hanging Roman Chair Leg Raises:
BW x 20, 20
Oblique low-to-high Cable Woodchops:
60 x 13, 13
Simultaneous DB Hammer Curls:
35s x 12, 12, 10.75
Good work here. Just trying to pour as much as I can into each session
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7/10/18:
174.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
175 x 9, 9, 9, 9
Romanian Deadlifts:
135 x 8
185 x 5
225 x 5
275 x 6, 6, 6, 6, 6
Chest Supported Rows:
150 x 12, 12, 12, 11, 11
Seated DB Lateral Raises:
20s x 17, 17, 17, 16, 14.75
Lying Leg Curls:
100 x 13, 13, 12, 12, 9
The RDLs felt excellent. I believe that my glute is fully recovered from last week. Only takes a slight tweak to make me appreciate how healthy I am most of the time.
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7/12/18:
174.2 lbs.
Squats:
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
155 x 5
175 x 11, 11, 10, 8
165 x 9
Seated Cable Preacher Curls:
35 x 18, 18, 17, 17, 16
Hanging Roman Chair Leg Raises:
BW x 21, 20
Oblique low-to-high Cable Wood Chops:
60 x 14/side, 13/side
Standing Calf Raises: *paused at bottom*
200 x 16, 15, 15, 15, 14
Abductor Machine:
200 x 16, 14.75, 13.5
Hard work in there today. Came so close to missing on the squats. Benched with a wider grip today. Not sure why my strength is seemingly down on my presses.
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7/14/18:
178.4 lbs.
Deadlifts:
135 x 5
225 x 5
255 x 8, 8, 8, 8
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 11
Weighted Chinups: *dead-hang*
BW + 25 x 7, 7, 7, 6, 6
Overhead Triceps Extensions: *w/ V-bar attachment*
70 x 15, 14, 14, 14, 15
Machine Rear Delt Flies:
75 x 15, 15, 15, 14, 14
First deload session of the week is complete.
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7/15/18:
178.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
HS Front Squat Machine:
2 45s/side x 8
4 45s + 15/side x 8, 9, 8, 8, 8
Wide Neutral Grip Pulldowns:
170 x 11, 11, 10, 10, 10
Roman Chair Hanging Leg Raises:
BW x 21, 21
DB Hammer Curls: *simultaneous*
35s x 12, 10.75, 9.5
Low-to-high Cable Woodchops:
60 x 14/side, 14/side
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7/17/18:
177.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
Romanian Deadlifts:
135 x 8
185 x 5
230 x 10, 10, 10, 10, 9
Chest Supported Rows:
170 x 9, 9, 9, 9, 9
Seated DB Lateral Raises:
20s x 17, 17, 17, 17, 15
Lying Leg Curls:
100 x 13, 13, 9.75
80 x 13, 13
Hamstrings were roasted. One more deload session to go before the next mesocycle is underway.
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Just got the results of some blood work that I had done back on July the 6th. My total testosterone has increased from 384 to 560 ng/dL in less than a year. I am ecstatic. I attribute this largely to increasing my fat intake (from <20% to 30-35% of my total calories). Cholesterol was also excellent, with an HDL of 77, an LDL of 91 and a total cholesterol of 178.
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7/19/18:
177.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
240 x 8, 8, 8, 8
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8, 8, 8
Cable Preacher Curls:
35 x 18, 18, 18, 18, 17
Hanging Roman Chair Leg Raises:
BW x 22, 22
Standing Calf Raises: *paused at bottom*
165 x 16, 16, 15
150 x 15, 16
Abductor Machine:
200 x 16, 16, 16
Low-to-high Cable Woodchops:
60 x 15, 15
Last session of the deload is complete.
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7/20/18:
177.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
360 x 3, 3, 3, 2
345 x 3
335 x 3
325 x 4, 3, 3, 3
Incline Bench Press:
95 x 8
130 x 10, 10, 10, 10, 9
Neutral Grip Pulldowns: *close grip*
170 x 12
160 x 12
150 x 12
140 x 13, 12
V-Bar Overhead Triceps Extensions:
70 x 15, 15, 15, 14, 12.5
Rear Delt Flies:
75 x 15, 15, 15, 15, 14
I was quick to fatigue in there today. Did not even come close to hitting my prescribed 360x10x3, so I will likely be reducing my 1RM on the deads by ~10% or so next month. Changed up my grip on the rear delt flies, and I felt them in my rear delts even more than normal.
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7/22/18:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 7, 7, 7, 7, 7
Leg Press:
2 45s/side x 8
4 45s/side x 19
5 45s/side x 13
5 45s + 25/side x 9, 10, 10
Pullups: *dead-hang*
BW x 10, 9, 9, 8, 8
Hanging Roman Chair Leg Raises:
BW x 23, 22
DB Hammer Curls: *simultaneous*
35s x 12, 12, 11.75
Good work here. Visited a REALLY nice gym today, Life Time Athletic. It costs like $135/month for a membership there. Ridiculous place.
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7/24/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
170 x 5
200 x 5, 5, 5, 5, 5, 5, 5
Romanian Deadlifts:
135 x 8
185 x 5
225 x 5
255 x 8, 8, 8, 8, 8
Chest-Supported Rows:
140 x 13, 13, 13, 13, 13
Seated DB Lateral Raises:
20s x 17, 17, 16.75, 16.5
Lying Leg Curls:
100 x 12, 12, 12, 10.75
80 x 13.5
Really good session. Felt beat up going into it, but I got into my groove pretty quickly.
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7/26/18:
176.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 5
280 x 9, 9, 9, 9
Bench Press:
135 x 5
170 x 5
205 x 5
200 x 6
195 x 5
190 x 6, 6
Cable Preacher Curls:
35 x 18, 18, 18, 18, 18
Standing Calf Raises: *paused*
180 x 14, 12, 13, 13, 14
Hanging Roman Chair Leg Raises:
BW x 23, 23
Low-to-high Cable Woodchops:
60 x 14, 14
Abductor Machine:
200 x 17, 14, 14
Was quick to fatigue in there today. Had to dig deep on the squats, and my bench performance was dismal. Will be back in tomorrow since I'll be moving on Saturday. Not sure why performance was down.
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7/27/18:
177.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
340 x 5, 5, 4
330 x 4
320 x 5
315 x 5, 5
Incline Bench Press:
95 x 8
145 x 8, 8, 8, 8, 8
Neutral Close Grip Pulldowns:
140 x 15, 15, 13
130 x 13, 13
Overhead Cable Triceps Extensions:
70 x 15, 15, 15, 15, 15
Machine Rear Delt Flies:
75 x 15, 15, 15, 15, 15
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7/29/18:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
175 x 9, 9, 9, 9
HS Machine Front Squats:
2 45s/side x 8
3 45s + 40/side x 10, 10, 10, 10, 10
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 8
Hanging Roman Chair Leg Raises:
BW x 24, 23
Simultaneous DB Hammer Curls:
35s x 12, 12, 12
Low-to-high Cable Wood Chops:
70 x 15, 14
Good work. I was pretty beat from a pretty huge move yesterday, but I grinded it out.
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7/31/18:
175.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
215 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Romanian Deadlifts:
135 x 8
225 x 5
280 x 6, 6, 6, 6, 6
Chest Supported Rows:
160 x 11, 11, 11, 11, 11
DB Seated Lateral Raises:
20s x 17, 17, 17, 17, 16.75
Lying Leg Curls:
100 x 12, 12, 12, 11.75
80 x 14
I'd say that this was a productive session. Volume PR on the bench, for sure. And the romanians made progress as well.
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8/2/18:
176.2 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
155 x 5
175 x 10, 10, 10, 9
165 x 10
Machine Preacher Curls:
35 x 19, 18, 18, 18, 18
Standing Calf Raises: *pause at bottom*
180 x 14, 14, 14, 13, 14
Abductor Machine:
200 x 14, 14, 14
Hanging Roman Chair Leg Raises:
BW x 24, 24
Low-to-high Cable Woodchops:
70 x 15, 15
Good effort. These squats were definitely hard today.
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8/4/18:
176.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
295 x 9, 9, 9, 9
Incline Bench Press:
95 x 8
125 x 12, 12, 12
115 x 9
95 x 13
Close Neutral Grip Pulldowns:
130 x 15, 15, 14, 13
120 x 14
Overhead Triceps Extensions: *w/ v-bar*
70 x 16, 15, 15, 15, 15
Machine Rear Delt Flies:
90 x 10, 8, 9, 9, 8.75
These high rep incline presses are pretty tough on the ego
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8/5/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
200 x 5, 5, 5, 5, 5, 5, 5
HS Front Squat Machine:
2 45s/side x 8
4 45s + 25/side x 8, 8, 8, 8, 8
Pullups: *dead-hang*
BW x 9, 9, 9, 8, 7.9
Roman Chair Leg Raises:
W/ 10 x 9, 9
Low-to-high Cable Woodchops:
70 x 15, 15
Simultaneous DB Hammer Curls:
35s x 13, 13, 11.9
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8/7/18:
176.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 7, 7, 7, 7, 7
Romanian Deadlifts:
135 x 8
185 x 5
230 x 10, 10, 10, 10, 10
Chest Supported Rows:
170 x 10, 10, 10, 10, 9
Standing Calf Raises: *w/ pause at bottom*
180 x 14, 14
195 x 10, 10, 12
Seated DB Lateral Raises:
20s x 17, 17, 17, 17, 17
Lying Leg Curls:
100 x 12, 12, 12, 8.75
80 x 12
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8/9/18:
175.4 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, 2
325 x 3
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8, 8, 7
Cable Biceps Curls:
90 x 13, 13, 12, 13, 13
Cable Crunches: *away from stack*
110 x 14, 15
Cable Abductor Kicks:
15 x 11, 12, 11
Hanging Twisting Leg Raises:
BW x 9, 9
Not bad. Kinda bummed about missing my ten sets on squats, but I can't complain about my effort. First session in a new gym for this coming semester. It costs 50 cents per session to lift here....cheapest gym membership I've ever had!
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8/10/18
174.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 7, 7, 5
295 x 7
275 x 9
Incline Bench Press:
95 x 8
130 x 10, 10, 10, 10, 10
Close, Neutral-Grip Pulldowns:
130 x 15, 15, 15, 13, 13
Overhead Triceps Extensions: *w/ v-bar*
70 x 16, 15, 13.5, 12, 11
Machine Rear Delt Flies: *pronated grip*
90 x 10, 10, 9, 10, 9
Frustrated with the deadlifts. Had some serious residual fatigue from yesterday coming in today. Not sure if I'm overreached or what, but performance has been trending a bit downward on the lower lifts in the last little while. I believe that I'm going to take 90% of my projected 1RM and use that for my next cycle on the deads. I just can't meet my performance expectations.
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8/12/18:
172.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
215 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Front Squats:
135 x 5
225 x 2
185 x 8, 8, 7, 7
Wide Pull-Ups: *dead-hang*
BW x 9, 8, 7, 7, 7
Machine Crunches:
70 x 14
90 x 10
Simultaneous DB Hammer Curls:
35s x 13, 13, 13
Twisting Wide Hanging Leg Raises:
BW x 9, 9
Went to a concert yesterday and ended up staying up until like 1:30. What a way to end the summer. Walked some pretty far distances and tried to compensate by eating a ton of food when I got back last night, but it appears that it wasn't quite enough. Felt it in there today. Hit my numbers on bench, but the 225 front squats felt HEAVY. Trying to get a bit more barbell squatting in since I'm strongly considering running a PL-esque program by the end of this year.
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[QUOTE=TGreggors;1558626651]8/12/18:
172.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
215 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Front Squats:
135 x 5
225 x 2
185 x 8, 8, 7, 7
Wide Pull-Ups: *dead-hang*
BW x 9, 8, 7, 7, 7
Machine Crunches:
70 x 14
90 x 10
Simultaneous DB Hammer Curls:
35s x 13, 13, 13
Twisting Wide Hanging Leg Raises:
BW x 9, 9
Went to a concert yesterday and ended up staying up until like 1:30. What a way to end the summer. Walked some pretty far distances and tried to compensate by eating a ton of food when I got back last night, but it appears that it wasn't quite enough. Felt it in there today. Hit my numbers on bench, but the 225 front squats felt HEAVY. Trying to get a bit more barbell squatting in since I'm strongly considering running a PL-esque program by the end of this year.[/QUOTE]
What are the macro's for you looking like these days?
