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11/18/18:
175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5
Front Squats: *slowed descent*
135 x 8
155 x 12, 12, 12, 12, 12, 12, 12
Pullups: *dead-hang*
BW x 8, 8, 8, 7.9, 6.8
Decline Situps: *w/ medicine ball on forehead*
20 x 15, 15
Twisting Cable Crunches:
140 x 16, 16 (+1 in mid)
DB Hammer Curls: *simultaneous curling*
35s x 13, 12, 12
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11/20/18:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
195 x 7, 7, 7, 7, 7
Deadlifts:
135 x 5
225 x 5
275 x 3
325 x 6, 6, 6, 6, 6
Cable Rows: *w/ lat pulldown attachment*
140 x 9, 9, 9, 8, 8
Seated DB Lateral Raises:
25s x 12, 12, 12, 11, 10
Seated Leg Curls:
140 x 12, 12, 12, 12, 12.5
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11/21/18:
175.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
330 x 3, 3, 3, 3, 3, 3, 3, 3, 2
320 x 4
Bench Press:
135 x 5
165 x 5
190 x 10, 10, 11
Supinating DB Curls: *simultaneous*
30s x 16, 16, 16, 15, 15
Smith Machine Calf Raises: *paused at bottom*
2 45s/side x 11, 11, 13, 14, 14
Decline DB Situps:
20 x 16, 15
Twisting Cable Crunches:
Full Stack x 10(+3 in mid), 9 (+ 4 in mid)
Seated Abductor Machine:
200 x 10, 180 x 10, 10
Missed my prescribed reps on the box squats, so I'll be doing them again at this weight for another cycle. Back at my hometown gym for a few days for Thanksgiving.
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11/23/18:
Deadlifts:
135 x 5
225 x 5
275 x 3
310 x 7, 7, 7, 7, 7
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10
125 x 9
Close, Neutral Grip Pulldowns:
130 x 15, 15, 15, 14, 14
Cable Overhead Triceps Extensions:
70 x 16, 16, 14, 12, 12
HS Rear Delt Flies: *pronated grip*
90 x 10, 10, 10, 10, 9.75
Second session back in my hometown. Not bad.
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11/25/18:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Front Squats:
135 x 8
155 x 5
180 x 10, 10, 10, 10, 8
170 x 9
155 x 10
Pullups: *dead-hang*
BW x 9, 9, 9, 8, 7
Decline Situps: *DB on forehead*
20 x 16, 15
DB Hammer Curls: *simultaneous*
35s x 13
30s x 14, 13
Twisting Cable Crunches:
Full stack + 11, 10 (+2 in mid)
Ran out of gas on the front squats :(
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11/27/18:
177.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 9, 9, 9, 9
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
360 x 4, 4, 4, 4, 4
Cable Rows: *w/ lat pulldown attachment*
100 x 14, 14, 14, 14, 14
Seated DB Lateral Raises:
25s x 12, 12, 12, 12, 10.5
Seated Leg Curls:
140 x 13, 13, 13, 13, 12.5
Really happy about the deadlifts. Two minute rests here, too.
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11/29/18:
176.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
165 x 5
185 x 3
205 x 8, 8, 10
Supinating DB Curls: *simultaneous curling*
30s x 16, 16, 16, 16, 16
Leg Press Calf Raises: *paused at bottom*
5 45s/side x 12, 12, 12, 12, 12
Decline Medicine Ball Situps: *ball on forehead*
20 x 16, 16
Abductor Cable Kicks:
17.5 x 17, 17, 16
Twisting Cable Crunches:
140 x 17, 16(+2 in mid)
Bench was EXCELLENT. Strength just keeps moving up. Squats felt good, too. Doing high bar really does alleviate all of the wrist discomfort that I was feeling with the low-bar position. I think I'll stick with the high bar setup until I can squat normally without glute pain.
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12/1/18:
176.2 lbs.
Deadlifts:
135 x 5
225 x 5
245 x 8, 8, 8, 8
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8
145 x 8
Close, Neutral Grip Pulldowns:
130 x 15, 14, 14, 14, 14
Cable Overhead Triceps Extensions:
90 x 14, 13, 13, 13, 13
Cable Rear Delt Flies:
20 x 15, 15, 15, 14, 14
First session of the deload.
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12/2/18
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Front Squats:
135 x 8
160 x 5
190 x 8, 8, 8, 8, 8
185 x 8, 8
Assisted Pullups:
10 assist x 12, 12, 12, 10
12 assist x 12
Decline Medicine Ball Situps: *ball on forehead*
20 x 16, 16
DB Hammer Curls: *simultaneous*
35s x 13, 12, 11.8
Twisting Cable Crunches:
140 x 17
150 x 9(+ 2 in mid)
Deload. I'd like to get a bodpod test somewhat soon. I believe I am looking noticeably more muscular here as of late.
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12/3/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
260 x 0
235 x 3, 3
Deadlifts:
135 x 5
225 x 5
275 x 3
305 x 8, 8, 8, 7
295 x 7
Cable Rows: *w/ lat pulldown attachment*
120 x 11, 11, 11, 11, 11
DB Lateral Raises:
25s x 12, 12, 10
20s x 10, 10 (made a real point of keeping my arms bent in order to maximize lateral delt activation)
Seated Leg Curls:
140 x 13, 13, 13, 13, 12.5
Frustrating stuff on the bench here.
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12/6/18
175.4 lbs.
Box Squats:
45 x 10
135 x 5
185 x 5
225 x 5
235 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
215 x 6, 5
205 x 7
Supinating DB Curls: *simultaneous*
30s x 16, 16, 16, 14, 12
Smith Machine Calf Raises: *pause at bottom*
2 45s/side x 14, 14, 13, 12, 12
Decline DB Situps: *DB on forehead*
20 x 16, 15
Abductor Machine:
180 x 11, 11, 11
Twisting Cable Crunches:
Full stack x 11, 10 (+4 in middle)
Back in my home town for a few weeks.
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12/7/18:
172.6 (Old scale. which is about two pounds lighter than the one I normally use)
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
355 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12
115 x 11
Close, Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 14
Overhead Triceps Extensions: *w/ v-bar*
70 x 15, 15, 14, 14, 12.75
HS Rear Delt Flies: *pronated grip*
90 x 10, 10, 10, 10, 9
Had to dig deep on these deads. Lost a bit of weight due to increased activity from not studying all day, but I'm working on it.
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12/9/18:
173.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7
Front Squats:
135 x 8
160 x 12, 12, 12, 12, 12, 11
145 x 11
Pullups: *dead-hang*
BW x 9, 9, 9, 8, 7
Decline DB Situps:
20 x 16, 16
DB Hammer Curls: *simultaneous*
30s x 14, 14, 12.75
Twisting Cable Crunches:
Full stack x 12, 11 (+2 in mid)
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12/11/18:
175.2 lbs. (old scale)
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
210 x 5, 5, 5, 5, 5, 5, 5
Deadlifts:
135 x 5
225 x 5
275 x 3
330 x 6, 6, 6, 6, 4
High-to-Low Cable Rows:
70 x 13, 13, 13
80 x 11, 12
Seated DB Lateral Raises: *perpendicular arms*
20s x 11, 11, 11, 12, 12
Lying Leg Curls:
80 x 13, 13, 13, 13, 13
Went in at about 6 am this morning for the first time in quite awhile. Gotta say, this right glute injury is still persisting on my deadlifts, and it is really becoming a huge annoyance. Just wanting to squat and deadlift pain-free. That being said, I truthfully haven't been the smartest about training with this thing. I need to find some alternative ways to hit legs in the interim. I am not helping it actually recover.
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12/13/18:
174.0 lbs. (old scale)
Box Squats:
45 x 10
135 x 5
225 x 5
250 x 5
270 x 9, 9, 9, 9
Bench Press:
135 x 5
165 x 5
195 x 10, 10, 10
Standing Calf Raises: *paused at bottom*
180 x 14, 8
165 x 10, 10, 10
Supinating DB Curls: *simultaneous*
30s x 16, 16, 16, 14, 14
Decline DB Situps:
20 x 17, 17
Abductor Machine:
180 x 12, 12, 12
Twisting Cable Crunches:
Full stack x 12, 11 (+1 in middle)
Actually was pain-free on my squats here, for real. Just slowed down the negative big time. Going to need to be smart on the deads tomorrow morning.
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12/14/18:
173.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 1
Trap-Bar Deadlifts:
3 45s/side x 7, 7, 7, 7, 7, 7
Incline Bench Press:
95 x 10
135 x 10, 10, 10, 10, 10
Close, Neutral Grip Pulldowns:
130 x 15, 15, 15, 15, 15
Cable Overhead Extensions: *w/ v-bar*
70 x 15, 15, 15, 14, 14
HS Rear Delt Flies:
90 x 10, 10, 10, 10, 10
So I worked up to 315 on the conventional deads and my glute did not feel so hot, at all. Changed to trap-bar with a slowed negative, and it actually was mostly pain-free. Starting with my hips higher seemed to make a substantial impact. May try these again on my next deadlift day.
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12/16/18:
171.8 lbs. (old scale)
Bench Press:
45 x 10
135 x 5
165 x 5
185 x 9, 9, 9, 9
HS Front Squats: *EXTREMELY slow negative*
3 45s/side x 13, 10
2 45s + 25/side x 10
2 45s/side x 12
45 + 35/side x 13, 13, 12
Pullups: *dead-hang*
BW x 9, 9, 9, 8, 8
DB Hammer Curls: *simultaneous curling*
30s x 14, 14, 14
Decline DB Situps:
25 x 12, 12
Twisting Cable Crunches:
Full stack x 12, 12(+2 in mid)
Had to really baby the glute, but I feel that I got some real work in, still, with the slowed negatives.
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12/18/18:
172.6 lbs.
Bench Press:
45 x 10
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Trap-Bar Deadlifts: *slowed eccentric*
45/side x 10
2 45s/side x 5
2 45s + 25/side x 3
2 45s + 35/side x 10, 10, 10, 9, 9
High-to-low Cable Rows:
80 x 12, 12, 12, 12, 13
Seated DB Lateral Raises: *arms perpendicular*
20s x 12, 12, 12, 12, 12
Lying Leg Curls:
80 x 14, 14, 13, 13, 12
Really happy with the benching.
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12/20/18:
173.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
250 x 5
290 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
185 x 3
210 x 8, 7
200 x 8
Incline DB Curls:
20s x 16, 16, 16, 17, 17.5
Standing Calf Raises: *paused at bottom*
165 x 11, 11, 10, 11, 10
Decline DB Situps:
25 x 13, 12
Abductor Machine:
180 x 13, 13, 11
Twisting Cable Crunches:
Full stack x 12, 13 (+1 in middle)
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12/21/18:
174.0 lbs.
Trap Bar Deadlifts: *slowed eccentric*
45/side x 8
2 45s/side x 5
2 45s + 25/side x 3
3 45s/side x 8, 8, 8, 7, 7, 7
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 7
Close, Neutral Grip Pulldowns:
130 x 16, 15, 15, 15, 15
Overhead Triceps Extensions: *w/ v-bar*
70 x 15, 15, 15, 15, 14
HS Rear Delt Flies:
90 x 11, 10, 10, 10, 10
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12/23/18:
171.8 lbs.
Bench Press:
45 x 10
95 x 8
135 x 5
165 x 5
185 x 3
210 x 5, 5, 5, 5, 5
207.5 x 5
210 x 6
HS Front Squats: *Extremely slowed eccentric*
45/side x 8
2 45s + 25/side x 13, 13, 12, 11
2 45s/side x 13, 13, 12
Pullups: *dead-hang*
BW x 9, 9, 9, 9, 7
Decline DB Situps:
25 x 13, 12
Twisting Cable Crunches:
Full stack x 13, 13(+2 in middle)
DB Hammer Curls: *simultaneous*
30s x 14, 13, 12.5
Brother misloaded the bar between sets so I accidentally benched with 207.5 instead of 210 for one of my sets. Did an extra repetition on the last set to compensate. No glute pain today.
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Some pictures from this evening's training. Today (December 24th, 2018) marks seven years since I began seriously training to transform my physique. I know my results really aren't all that impressive for that time period, truly, but I have made progress. Still loving training, but I have absolutely zero plans to get really lean any time soon.
[IMG]http://i67.tinypic.com/2m43dhl.jpg[/IMG]
[IMG]http://i66.tinypic.com/5foqwy.jpg[/IMG]
[IMG]http://i64.tinypic.com/1zv496x.jpg[/IMG]
[IMG]http://i66.tinypic.com/73jf4y.jpg[/IMG]
[IMG]http://i67.tinypic.com/2lstojn.jpg[/IMG]
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More:
[IMG]http://i64.tinypic.com/2i7plq0.jpg[/IMG]
[IMG]http://i67.tinypic.com/n4azrc.jpg[/IMG]
[IMG]http://i68.tinypic.com/242vpfm.jpg[/IMG]
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12/24/18:
171.4 lbs. (old scale)
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 7, 7, 7, 7, 7
Trap Bar Deadlifts: *slowed eccentric*
45/side x 8
2 45s/side x 5
2 45s + 25/side x 3
2 45s + 35/side x 10, 10, 10, 10, 10
High-to-Low Cable Rows:
80 x 13, 13, 13, 13, 13
Seated DB Lateral Raises: *stressing keeping arms at a perpendicular angle*
20s x 13, 13, 13, 12, 12
Lying Leg Curls:
80s x 14, 14, 14, 14, 14
Standing Calf Raises: *pauses at bottom*
165 x 11, 11, 11, 11, 11
Long session. Feeling a bit beaten up, as I have been hitting my sessions a tad earlier to prepare for my upcoming trip to Key West later this week. Still do plan on training on the road, though. Merry Christmas.
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12/27/18:
172.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
330 x 3, 3, 3, 2
320 x 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
160 x 5
185 x 3
215 x 6, 6, 7
Incline DB Supinating Biceps Curls:
20s x 17, 17, 17, 17, 17
Abductor Machine:
180 x 12, 13, 12.75
Decline DB Situps:
25 x 13, 12
Twisting Cable Crunches:
Full stack x 14, 13(+2 in middle)
Frustrated with the squats. Happy with the bench. Seems to be the story here as of late. Some slight glute pain, but nothing too bad.
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12/28/18:
172.6 lbs.
Trap Bar Deadlifts: *slowed eccentric*
45/side x 8
2 45s/side x 5
2 45s + 25/side x 3
3 45s/side x 8, 8, 8, 8, 8, 8
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12
105 x 12
Close, Neutral Grip Pulldowns:
130 x 16, 16, 15, 15, 14
Overhead Triceps Extensions: *w/ v-bar*
70 x 15, 15, 15, 15, 15
HS Rear Delt Flies:
90 x 11, 11, 10, 10, 10.25
Last session before my trip
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12/30/18:
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Machine Front Squat: *slowed eccentric*
45/side x 8
2 45s/side + 25 x 10, 10, 10, 9
2 45s + 10/side x 11, 9
2 45s/side x 10
Pullups: *dead-hang*
BW x 9, 8, 7
Neutral Grip Pulldowns:
110 x 11, 10
Roman Chair Leg Raises:
BW x 16, 15
Twisting Cable Crunches:
120 x 12 (+3 in middle)
Twisting Roman Chair Leg Raises:
BW x 8/side (+1 in middle)
DB Hammer Curls: *simultaneous*
30s x 15, 15, 14
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12/31/18:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 9, 9, 9, 9
Trap Bar Deadlifts: *slowed eccentric*
45/side x 5
2 45s/side x 5
2 45s + 25/side x 3
2 45s + 35/side x 8, 8, 8, 8, 8
Low Cable Rows:
90 x 13, 13, 13, 12.8, 12.25
Lying Leg Curls:
90 x 16, 16, 15, 15, 15
Machine Lateral Raises:
50 x 9, 8, 7
40 x 9, 9
Good sessions here down in Key West. The trap bar in this gym was extremely heavy, and it also had handles that decreased the range of motion of the pull.
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1/2/18:
171.0 lbs.
Front Squats: *NO belt, knee sleeves or squat shoes. Super slowed negatives*
45 x 10
135 x 5
185 x 5, 5, 5, 5, 5, 4,
165 x 6 :/
Bench Press:
135 x 5
165 x 5
185 x 3
200 x 10, 8
195 x 9
Incline DB Biceps Curls: *supinating*
25s x 9, 9, 9, 9, 8.5
Overhead DB Triceps Extensions:
70 x 6
55 x 8, 8, 8, 7
Ab Wheel:
BW x 9.5, 7
Twisting Hanging Leg Raises:
BW x 7/side, 6 (+2 in middle)
Smith Machine Calf Raises:
225 x 12, 13, 13, 13, 14
TINY gym that was really limited on equipment. It felt pretty rough to try to do front squats here without my normal gear.
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1/4/19:
175.0 lbs. (old scale)
Deadlifts:
135 x 5
225 x 5
250 x 8, 8, 8, 8
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10, 10
Close, Neutral Grip Pulldowns:
130 x 16, 16, 16, 15, 15
HS Rear Delt Flies:
90 x 11, 11, 11, 11, 11
Abductor Machine:
180 x 13, 13, 12.75
First session of the deload. Back from Florida.