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4/6/17:
168.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
175 x 6, 6, 6
DB Lateral Raises:
25s x 14, 14, 14, 14, 14
Seated Leg Curls:
175 x 11, 11, 11, 11, 11
Chest Supported Low Rows:
45 + 40 x 12, 12, 12, 12, 12
BB Hip Thrusts:
185 x 15, 15, 15, 15, 14
Leg Press Calf Raises:
2 45s + 25/side x 13, 13, 12, 13, 12
Good stuff. Thursday is volume day. Close to 15 across on hip thrusts. Almost time to add some weight to the bar.
4/8/17:
167.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 6, 6, 6
Bench Press:
135 x 5
145 x 3
160 x 9, 9, 9
Deadlifts:
275 x 3
315 x 1
330 x 5, 5, 5
Flat DB Presses:
40s x 5
65s x 14, 14, 13, 12, 11
Cable Hammer Curls:
50 x 14, 14, 12, 12, 11
Seated Machine Crunches:
110 x 13, 13
Cable Wood Chops:
55 x 14, 14
Was experimenting with my stance width on deads. really trying to improve efficiency on these.
4/9/17:
167.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 9, 9, 9
Bench Press:
135 x 5
165 x 3
185 x 2, 2, 2, 2
Underhand Grip Pulldown:
210 x 8, 8, 8, 8, 8
Rear Delt Flies:
55 x 15, 15, 15, 14, 13
DB Triceps Kickbacks:
15 x 14, 14, 14, 14, 13
Single Leg Leg Press:
165 x 12, 12, 12, 12, 12
4/11/17:
168.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2, 2, 2, 2
Bench Press:
135 x 5
165 x 3
190 x 5, 5, 5
Deficit Deadlifts:
275 x 3
315 x 1
330 x 2, 2 ,2, 2
Standing DB Overhead Presses:
55s x 8, 8, 8, 8, 8
Lat Pulldowns:
180 x 11, 11, 11, 11, 11
Seated Machine Crunches:
110 x 14, 13
Standing Cable Wood Chops:
55 x 15, 14
Overhead presses are making some progress! Happy with this.
4/13/17:
167.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
165 x 8, 8, 8
DB Lateral Raises:
25s x 14, 14, 14, 14, 14.5
Seated Leg Curls:
175 x 12, 12, 12, 11, 11
Chest Supported Low Rows:
2 45s + 15 x 10, 9, 9
2 45s + 5 x 10
45 + 35 x 12
BB Hip Thrusts:
185 x 15, 15, 15, 14, 14
Leg Press Calf Raises:
2 45s + 25/side x 13, 13, 13, 13, 13
Effort was sky-high. Was so tuned in.
4/15/17:
170.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5
Bench Press:
135 x 5
165 x 3
190 x 1, 1, 1, 1, 1
Deadlifts:
135 x 5
225 x 3
275 x 3
315 x 1
335 x 1
350 x 4, 4, 4
Flat DB Presses:
65s x 13, 13, 13, 14, 11
Cable Hammer Curls:
50 x 13, 13, 13, 13, 13
Seated Machine Crunches:
110 x 14, 14
Cable Wood Chops:
55 x 15, 15
Finally hit the 170.0 mark. although i do think that it's partially do to the fact that I had some sashimi with soy sauce yesterday. So sodium levels were higher than normal. I think the problem with my deadlift has to do with my knees caving in on the way up (like they really used to on the squat)
Some pictures after my training today:
[img]http://i.imgur.com/iAnDIN1.jpg[/img]
[img]http://i.imgur.com/TSxtvvK.jpg[/img]
[img]http://i.imgur.com/t7Od5dA.jpg[/img]
[img]http://i.imgur.com/79ZPBqE.jpg[/img]
I will likely post some real posing pictures to show my overall body composition when I move back to my parents' house for the summer at the beginning of May.
4/16/17:
169.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
285 x 8, 8, 8
Bench Press:
135 x 5
165 x 3
185 x 1
200 x 4, 4, 4
Underhand Grip Pulldowns:
180 x 12, 12, 12, 12, 12
Rear Delt Flies:
55 x 15, 15, 15, 15, 15
DB Triceps Kickbacks:
15 x 15, 14, 14, 14, 14
Abductor Machine:
100 x 16, 15, 19
Single Leg Leg Press:
165 x 13, 13, 13, 12, 12
Good. adding in some abductor work because I think that may be what's going on with the deadlift. Looked back at film from late 2014-mid 2015 and my knees didn't cave back then. I was also regularly doing abductor work so I am going to see if implementing some will do the trick.
4/18/17:
169.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 1, 1, 1, 1, 1
Bench Press:
135 x 5
155 x 3
170 x 7, 7, 7
Deficit Deadlifts:
225 x 5
275 x 3
315 x 1
340 x 1, 1, 1, 1, 1
Standing DB Ovehead Presses:
40s x 13, 13, 13, 12, 12
Lat Pulldowns:
180 x 12, 12, 11, 11, 11
Seated Machine Crunches:
110 x 15, 15
Cable Wood Chops:
55 x 13, 13
Squats are feeling smooth. Measured the platform that I'm deadlifting on on my dynamic effort deadlift day and it is a tad over 4 inches tall.
4/19/17:
169.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
185 x 1
195 x 1, 1, 1, 1, 1
DB Lateral Raises:
25s x 14, 14, 14, 14, 15.3
Seated Leg Curls:
175 x 12, 12, 12, 12, 11
Chest Supported Low Rows:
2 45s + 17.5 x 8, 8, 8, 8, 8
BB Hip Thrusts:
185 x 15, 15, 15, 15, 15
Leg Press Calf Raises:
2 45s + 25/side x 14, 14, 15, 14, 14
Got this session in a day earlier than normal because I have family coming in for my white coat ceremony tomorrow! Will be back in the gym on Friday or Saturday. Finally got the elusive 15 across on the hip thrusts.
Looking good man! Quite a few solid sessions in your log.
[QUOTE=Feed2Grow;1491705231]Looking good man! Quite a few solid sessions in your log.[/QUOTE]
Thank ya, thank ya. Just trying to put on some serious muscle while getting as strong as I can in the process.
4/22/17:
169.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
345 x 4, 4, 4
Bench Press:
135 x 5
165 x 3
190 x 1
210 x 3, 3, 3
Deadlifts:
225 x 5
275 x 3
315 x 2
350 x 1
375 x 3, 3, 3
Flat DB Presses:
40s x 5
65s x 13, 13, 13, 13, 12
Cable Rope Hammer Curls:
50s x 14, 14, 14, 13, 12
Seated Machine Crunches:
120 x 12, 12
Cable Wood Chops:
55 x 15, 15
Abductor Machine:
120 x 16, 15, 16
Good stuff. will be back in tomorrow.
4/23/17:
168.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
245 x 3
265 x 8, 8
Bench Press:
135 x 5
145 x 3
155 x 7, 7
Underhand Grip Pulldowns:
200 x 10, 10, 10, 10, 10
Rear Delt Flies:
70 x 13, 14, 15, 15, 15
DB Triceps Kickbacks:
15s x 15, 15, 15, 15, 15
Single Leg Leg Press:
165 x 13, 13, 13, 13, 13
Was feeling pretty fatigued from yesterday but got it done
4/25/17:
170.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 1, 1, 1
Bench Press:
135 x 5
165 x 3
175 x 1, 1 ,1
Deficit Deadlifts:
225 x 5
275 x 3
320 x 1, 1, 1
Standing DB Overhead Presses:
45s x 11, 11, 11, 10, 10
Lat Pulldowns:
180 x 12, 12, 12, 11, 10.8
Seated Machine Crunches:
120 x 13, 12
Cable Wood Chops:
60 x 13, 12
Abductor Machine:
120 x 19
135 x 16
145 x 14
Solid. Deloading on the main lifts.
4/27/17:
169.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
175 x 3, 3
DB Rows:
40 x 5
75 x 15
90 x 12, 12, 12, 12
Barbell Hip Thrusts:
205 x 13, 12, 12, 11, 11
Leg Press Calf Raises:
2 45s + 25/side x 15, 13, 13, 13, 14
DB Lateral Raises:
25 x 15, 15, 14.3, 13.8, 13
Seated Leg Curls:
175 x 12, 12, 10
160 x 12, 11
DB rows felt nice for a change of pace. Messed around with changing the order of exercises in this session. Kinda neat to see how performance on exercises changes based upon order
4/29/17:
169.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 4, 4
Deadlifts:
225 x 5
275 x 3
315 x 2
330 x 3, 3, 3
Chinups:
BW x 12, 10, 11, 9, 9
Flat DB Presses:
65s x 13, 13, 13, 13, 12
Rope Hammer Curls:
50 x 14, 14, 14, 14, 12
Seated Machine Crunches:
120 x 13, 13
Standing Cable Woodchops:
60 x 12
45 x 14
Abductor machine:
145 x 15, 15, 15
Last session of the deload on my main lifts.
Strong lifts at your bw for sure! What made you swap into PL from BB?
[QUOTE=Feed2Grow;1493085181]Strong lifts at your bw for sure! What made you swap into PL from BB?[/QUOTE]
Thank ya :-)
But i wouldn't say that i've switched, haha. I did/plan to continue to dabbling in powerlifting over the coming years, but I still primarily identify myself as a bodybuilder. Just focusing on doing the compound lifts that recruit the most muscle within a session. Just trying a different training style. I feel that having designated "leg days" or "chest days" leaves one to really lose a whole lot of quality volume by becoming fatigued by after the second exercise. Just enjoying full body training. Spacing my volume for all of my body parts across the week instead of doing it all on a single day has yielded some progress
But I will say that it will be a long time before I prep again. That whole ordeal took nine months to prep for and then like seven to eight months to fully recover from. Just enjoying life and putting on muscle for the foreseeable future, although I do plan to get shredded again one day
4/30/17:
169.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 10, 10, 10
Bench Press:
135 x 5
145 x 3
160 x 10, 10, 10
Rear Delt Flies:
70 x 15, 15, 15, 15, 15
DB Triceps Kickbacks:
20 x 13, 13, 13, 13, 12.5
Single Leg Leg Press:
165 x 14, 14, 14, 13, 13
5/2/17:
169.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 3, 3, 3
Bench Press:
135 x 5
165 x 3
185 x 3, 3, 3
Deficit Deadlifts:
225 x 5
275 x 3
315 x 2
330 x 3, 3, 3
Standing DB Overhead Press:
55s x 9, 8, 8, 8, 8
Lat Pulldowns:
180 x 12, 12, 12, 10.5, 10
Machine Crunches:
120 x 14, 13
Cable Oblique Crunches:
45 x 16, 16
Abductor Machine:
165 x 14, 14, 14
Felt really strong. Only four more workouts at school before I get to move home for the summer and then relocate to Nashville.
5/4/17:
169.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
190 x 5, 5, 5
DB Rows:
70 x 5
100 x 10, 10 , 10
105 x 10, 10
BB Hip Thrusts:
205 x 13, 13, 13, 13, 13
Leg Press Calf Raises:
2 45s + 25/side x 15, 14, 14, 14, 15
DB Lateral Raises:
25s x 15, 15, 15, 14, 14.3
Seated Leg Curls:
175 x 12, 12, 12, 12, 12
Finally got 12 across with 175. Too bad it's the last time I'll be doing this session at this gym, haha.
I'm liking using calf work as an intermission to allow for myself to recover before moving on to delts and hammies
5/5/17:
169.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5
Bench Press:
135 x 5
155 x 3
165 x 9, 9, 9
Deadlifts:
225 x 5
275 x 3
315 x 2
340 x 5, 5, 5
Flat DB Presses:
65s x 13, 13, 13, 11, 11
Rope Hammer Curls:
50 x 14, 14, 14, 14, 14
Machine Crunches:
120 x 13, 13
Cable Oblique Crunches:
50 x 14, 13
Abductor Machine:
145 x 16
160 x 13, 13
Good. Can't help but feel like my arms are really blowing up. idk why, either. haven't been doing too terribly much direct arm work but they are responding nicely
Super happy to see you still grinding away bro. Big things coming for you with that work ethic. Cant wait to see your name up there with the top BBers and PLers in the nation.
[QUOTE=LoganBrown;1503873281]Super happy to see you still grinding away bro. Big things coming for you with that work ethic. Cant wait to see your name up there with the top BBers and PLers in the nation.[/QUOTE]
Motivation comes and goes as the weeks go by, but I know what I want most vs. what I want in the moment. Training can and should be hard sometimes, but I know that it makes me happy despite the struggles that it can bring. Have a long way to go before I get on that level if I ever do, but I'm sure gonna fight like hell to take my body to its potential
I see you with the life gains, though! I see ya on instagram from time to time and it looks like things are going extremely well for you. good to hear from you, man
5/7/17:
168.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
265 x 3
285 x 9, 9, 9
Bench Press:
135 x 5
165 x 3
190 x 2, 2, 2, 2
Chinups:
BW x 11, 11, 11, 10, 9
Rear Delt Flies:
85 x 13, 13, 13, 13, 13
DB Triceps Kickbacks:
20s x 13, 13, 13, 13, 13
Single Leg Leg Press:
165 x 14, 14, 14, 14, 13
Hard session. Definitely feeling a bit beat up. Having to push things forward one day because I'll be moving a ton of furniture out of my apartment on Tuesday, as I am finally leaving Memphis. So i'll be back in with some light squats and deads + heavy bench tomorrow. Only one final exam stands between me and being done with my first year of pharmacy school. Ready to head back to work for a bit, chill and not read about drugs for a little while.
5/8/17:
169.6 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
165 x 3
185 x 1
200 x 4, 4, 4
Deficit Deadlifts:
225 x 5
275 x 3
315 x 2
340 x 2, 2, 2, 2
Standing DB Overhead Press:
40s x 13, 13 ,13, 13, 12
Lat Pulldowns:
185 x 12, 12
170 x 12, 11, 11
Machine Crunches:
120 x 14, 13
Cable Oblique Crunches:
50 x 14, 15
Abductor Machine:
160 x 14, 14, 14
Last time training at this gym! Excited to have some more equipment to play around with
5/10/17:
169.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
170 x 8, 8, 8
Low Cable Rows:
140 x 10, 10, 8, 8.5, 8
Cable Pull-throughs:
Full stack + 45 x 15 (7 + 8. 45 flew off mid-set), 12, 12, 11, 10
Leg Press Calf Raises:
2 45s + 25 x 15, 15, 15, 13, 13.5
Cable Lateral Raises:
30 x 14, 14, 13
25 x 16, 14
Lying Leg Curls:
100 x 12, 12, 11.9, 11, 10.5
Not bad. First session back home. Had a lot of energy.
Some progress pictures taken post-training yesterday. 169-170 lbs. or so here. Almost one year post-show and about 20 pounds up from my lowest weigh-in of 150.2.
[img]http://i.imgur.com/reBZdza.jpg[/img]
[img]http://i.imgur.com/8hZPLxw.jpg[/img]
[img]http://i.imgur.com/Gn91Za5.jpg[/img]
[img]http://i.imgur.com/Q2fq7Cd.jpg[/img]
[img]http://i.imgur.com/CIsgC0N.jpg[/img]
[img]http://i.imgur.com/kqmwzkS.jpg[/img]
[img]http://i.imgur.com/AvPxZeo.jpg[/img]
More:
[img]http://i.imgur.com/K4iVIm7.jpg[/img]
[img]http://i.imgur.com/5u8UaE3.jpg[/img]
[img]http://i.imgur.com/xHV6U35.jpg[/img]
[img]http://i.imgur.com/iLAm262.jpg[/img]
[img]http://i.imgur.com/71k4TAM.jpg[/img]
Lost a good bit of conditioning, I know. But i feel like i'm making a lot of progress. Feel free to give some critiques/point out some weaknesses. All about developing the best proportions that I can. I feel like my back has made the most progress for whatever reason.
5/12/17:
169.6 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 1
195 x 1, 1, 1, 1, 1
Deadlifts:
225 x 5
275 x 3
325 x 2
365 x 4, 4, 4
HS Chest Press:
45 + 25/side x 16, 15, 15, 15, 14
Bayesian Cable Curls:
40 x 15
45 x 13, 13
40 x 13, 13
HS Crunches:
2 45s x 12, 12
Cable Oblique Crunches:
100 x 17
HS Oblique Crunches:
45 + 25 x 15
Abductor Machine:
220 x 14, 15, 17
5/13/17:
169.6 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 1
210 x 3, 3, 3
Chinups:
BW x 11, 11, 11, 10, 10
Rear Delt Machine Flies:
60 x 13, 13, 13
Rear Delt Cable Flies:
20 x 8
15 x 13
DB Triceps Kickbacks:
20s x 14, 14, 13, 13, 12
Hack Squats:
3 45s/side x 12, 12, 12, 12, 12
Good stuff. Liked how hack squats felt
Looking good bro! Holding some pretty solid conditioning for up 20 lbs.
[QUOTE=Feed2Grow;1504684931]Looking good bro! Holding some pretty solid conditioning for up 20 lbs.[/QUOTE]
Thanks, man. Really trying to keep conditioning in check this offseason while adding quality mass.
5/16/17:
172.6 lbs. (Woke up at 5 am. which will be a repeating them this summer with work every day.)
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
165 x 3
175 x 7, 7, 7
Deficit Deadlifts: (4 inch deficit)
225 x 5
275 x 3
315 x 2
335 x 1
350 x 1, 1, 1, 1, 1
Standing DB Overhead Presses:
45s x 11, 11, 11, 11, 10
Lat Pulldowns:
185 x 10, 10, 10, 9, 9
HS Crunches:
2 45s x 8, 8
HS Oblique Crunches:
45 + 25 x 12, 12
Abductor machine:
220 x 17, 17
220 + 25 attached x 11
Strong. Abs were still feeling residual fatigue for whatever reason. Felt like they were being town out when i was working them.
5/17/17:
172.0 lbs.
Low Cable Rows:
100 x 13, 13, 14, 13
DB Rows:
95 x 12
Bench Press:
95 x 5
135 x 5
165 x 3
185 x 1
200 x 1, 1, 1, 1
Cable Pull-throughs:
Full stack + 45 x 12, 12, 12, 12, 11
Leg Press Calf Raises:
2 45s + 25 x 15, 15, 15, 15, 15
Cable Lateral Raises:
30 x 15, 15, 12, 12
25 x 16
Lying Leg Curls:
100 x 12, 12, 12, 11.5, 11.5
Bench was taken at the beginning so I went on to my rows before doing my bench work. On my last set of cable rows, the machine broke and I was jerked way back on the seat from the release of all of the tension so that took me by surprise. Good session, though.
5/19/17:
173.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 1
365 x 3, 3, 3
Bench Press:
135 x 5
165 x 3
185 x 2
205 x 1
220 x 2, 2, 2
Deadlifts:
225 x 5
275 x 3
315 x 2
350 x 1
385 x 3, 3, 3
HS Chest Press:
45 + 35/side x 15, 15, 15, 13, 13
Cable Bayesian Curls:
40 x 15, 15, 15, 15, 14
HS Crunches:
2 45s x 12, 11.5
HS Oblique Crunches:
45 + 25 x 16, 15
Abductor Machine:
220 + 25 x 13, 13, 14
Excellent work. Nailed some pretty big lifts(for myself, at least). Program peaks next week. BW has been high the past few days, and I'm not sure if it's due to waking up earlier or what. Cals have been moderate and I've been standing all day during the week. Really pleased with how training is going
[youtube]IlonN-GQrTs[/youtube]
5/20/17:
170.6 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, 11, 11, 10
Machine Rear Delt Flies:
50 x 12, 13, 12, 12, 12.5
Underhand Grip Triceps Pushdowns:
15 x 15, 18, 15, 14, 13
Leg Press:
6 45s + 25/side x 14, 13, 12, 12, 12
Good. Fatigue from yesterday interfered less than I expected. Was at an unfamiliar YMCA. Will be back in the gym on Tuesday.
5/23/17:
173.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1, 1, 1
Bench Press:
135 x 5
165 x 3
185 x 1, 1, 1
Deficit Deadlifts:
225 x 5
275 x 3
315 x 2
330 x 1, 1, 1
Standing DB Overhead Presses:
55s x 9, 8 ,7
50s x 9, 8
Lat Pulldowns:
180 x 10, 10, 10, 10, 9
HS Crunches:
2 45s x 12, 12
HS Oblique Crunches:
45 + 25 x 17
2 45s x 9
Abductor Machine:
220 + 25 x 15, 14, 14
Back in the home town gym. May be having a food decrease after the program peak if the BW stays like this. I'd like to stay around 170 until 2018 at the earliest.
5/24/17:
171.6 lbs.
HS Low Rows:
2 45s/side x 9
45 + 40/side x 10, 10, 10, 10
Cable Pullthroughs:
Full stack + 45 x 12, 12, 12, 12, 12
Leg Press Calf Raises:
2 45s + 35/side x 14, 13, 13, 13, 13
Cable Lateral Raises:
30 x 14, 13, 13, 13, 12
Lying Leg Curls:
100 x 12, 12, 12, 12, 11
All set for the program peak on Friday. Excited to see the numbers that I bring this time around.
5/26/17:
172.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
365 x 1
405 x 0
405 x 0
Bench Press:
135 x 5
165 x 3
185 x 2
205 x 1
220 x 3
Deadlifts:
225 x 5
275 x 3
315 x 2
350 x 1
395 x 3
HS Chest Press:
45 + 35/side x 15, 15, 15, 15, 13
Cable Bayesian Curls:
40 x 15, 15, 15, 15, 15
HS Crunches:
2 45s x 13, 14
HS Oblique Crunches:
2 45s x 10, 11
Abductor Machine:
220 + 25 x 14, 15, 16
Not bad. Was a bit pissed about the squat. Extremely happy about the deadlift and moderately happy with the bench. Time to head back into another eight weeks.
[youtube]P0626rB6U0A[/youtube]
First attempt with 405 on the squat shown
5/27/17:
169.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
245 x 3
265 x 10, 10, 10
Bench Press:
135 x 5
145 x 3
155 x 10, 10, 10
Chins:
BW x 11, 11, 11, 8, 8
Machine Rear Delt Flies:
60 x 14, 15, 15, 14, 13
Underhand Grip Triceps Pushdowns:
40 x 10
35 x 12
30 x 12, 12
25 x 13
Hack Squats:
3 45s/side x 13, 13, 12, 12, 12
Performance on chins was down just a tad. Guessing residual fatigue was a factor. Will be back in on Tuesday.
5/30/17:
172.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 3, 3, 3
Bench Press:
135 x 5
165 x 3
180 x 3, 3, 3
DB Romanian Deadlifts:
80s x 12, 12, 12, 12
Standing DB Overhead Presses:
40s x 13, 13, 13, 11, 11
Lat Pulldowns:
180 x 10, 10, 10, 10, 10
HS Crunches:
2 45s x 14, 14
HS Oblique Crunches:
2 45s x 11, 11
Abductor Machine:
220 + 25 x 16, 15, 15
Replacing the power deadlifts with Romanians for this eight week block at the very least. I feel that my hamstrings aren't getting enough stimulation elsewhere. Hoping that it doesn't hurt my deadlift progression
5/31/17:
171.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
180 x 6, 6, 6
HS Low Rows:
2 45s + 10/side x 9, 8, 8, 8, 8
Cable Pull-throughs:
Full stack + 45 x 13, 13, 13, 12, 12
Leg Press Calf Raises:
2 45s + 35/side x 14, 14, 13, 13, 13
Cable Lateral Raises:
30 x 14, 14, 13, 13, 13
Lying Leg Curls:
100 x 12, 12, 12, 10.5, 9.8
Hamstrings are torched. And it feels so good. Lifting Tuesday/Wednesday/Friday/Saturday at the moment and am liking this setup
6/2/17:
172.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 6, 6, 6
Bench Press:
135 x 5
145 x 3
160 x 9, 9, 9
Deadlifts:
225 x 5
275 x 3
315 x 2
330 x 5, 5, 5
HS Chest Presses:
45 + 35/side x 15, 15, 15, 15, 15
Bayesian Cable Curls:
45 x 15, 15, 13, 13, 13
HS Crunches:
2 45s x 15, 15
HS Oblique Crunches:
2 45s x 12, 12
Abductor Machine:
220 + 25 x 16, 16, 17
Power went out mid-session and I ended up having to take a shower in the dark haha but all went well
6/4/17:
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, 9, 8
Underhand Grip Triceps Pushdowns:
15 x 15, 12
10 x 15, 14, 15
Leg Press:
6 45s + 25/side x 14, 14, 14, 14, 13
Machine Rear Delt Flies:
60 x 14, 14, 14, 13, 13.8
At a different gym, once again. A lot of sessions away from home as of late. Exactly one year post-show today. Feels, man
6/5/17:
170.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2, 2, 2, 2
Bench Press:
135 x 5
165 x 3
190 x 5, 5, 5
DB Romanian Deadlifts:
85s x 12, 12, 12, 11
Standing DB Overhead Press:
45s x 11, 11, 11, 8
40s x 9
Lat Pulldowns:
180 x 10, 11, 10, 11, 9
HS Crunches:
2 45s + 25 x 8
2 45s + 10 x 12
HS Oblique Crunches:
2 45s x 13, 13
Abductor Machine:
220 + 35 x 15, 14, 15
Not bad, except performance on the DB OHPs was down a tad. Gym manager came over to me as I was doing my heavy hammer strength crunches and told me that I will build a bulky waist if I routinely use such heavy weight. Had to bite my tongue
6/7/17:
172.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
165 x 8, 8, 8
HS Low Rows:
45 + 30/side x 12, 12, 12, 12, 11
Cable Pull-throughs:
Full stack + 45 x 12, 12, 12, 12, 13
Leg Press Calf Raises:
2 45s + 35/side x 14, 14, 14, 14, 15
Cable Lateral Raises:
30 x 14, 14, 14, 14
25 x 15
Lying Leg Curls:
100 x 12, 12, 12, 12, 10
6/9/17:
170.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5
Bench Press:
135 x 5
165 x 3
190 x 1, 1, 1, 1, 1
Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1
355 x 4, 4, 4
HS Chest Presses:
45 + 35/side x 15, 15, 15, 15, 16
Bayesian Cable Curls:
45 x 15, 15, 15, 14, 13
HS Crunches:
2 45s + 10 x 13, 13
HS Oblique Crunches:
2 45s x 13, 13
Abductor Machine:
220 + 35 x 13, 14
220 + 45 x 10
6/11/17:
169.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
185 x 1
200 x 4, 4, 4
Squats:
135 x 5
225 x 5
255 x 3
285 x 8, 8, 8
Chinups:
BW x 11, 11, 10, 9, 8
Rear Delt Machine Flies:
60 x 16, 15, 13 (seat on 4)
60 x 14, 15 (seat on 3)
Underhand Grip Triceps Pushdowns:
30 x 14, 14, 13, 14, 14
Hack Squats:
3 45s/side x 13, 13, 13, 12, 12
Chins weren't so impressive today but made some progress everywhere else, I do believe. Hack squats were killer