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1/22/17:
165.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 8, 8, 8
Paused Bench Press:
135 x 5
165 x 3
185 x 1
200 x 3, 3, 3
Neutral Grip Pulldowns:
145 x 12
150 x 12, 12, 12, 12
Face Pulls:
45 x 13, 14, 13, 13, 14
Cable Triceps Pushdowns: *w/ rope*
40 x 14, 14, 12, 13, 12
Single Leg Leg Press:
45 + 40/side x 14, 14, 14, 14, 14
This was excellent. Made a mental note to really try to control the weight on the bench on the descent and it felt like it made a difference.
1/24/17:
167.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1, 1, 1, 1, 1
Paused Bench Press:
135 x 5
155 x 3
165 x 7, 7, 7
Deadlifts:
275 x 3
315 x 1
350 x 1, 1, 1, 1, 1
Standing BB Overhead Press: *paused*
85 x 12, 12, 12, 12, 11, 1
Lat Pulldowns:
165 x 12, 12, 12, 12, 11
Decline DB Situps:
65 x 14, 14
Cable Crunches:
Full stack x 25, 25
This was pretty taxing, but it was a good session. Was in the zone tonight
What kind of popcorn do you eat?
[QUOTE=JerG;1480578911]What kind of popcorn do you eat?[/QUOTE]
The Orville Redenbacher Smart Pop kettle corn. seriously so good. what about yourself?
[QUOTE=TGreggors;1480593161]The Orville Redenbacher Smart Pop kettle corn. seriously so good. what about yourself?[/QUOTE]
I've had that kind and I agree, quite good. I eat the same brand, but butter flavor and 94% fat free.
[QUOTE=JerG;1480631021]I've had that kind and I agree, quite good. I eat the same brand, but butter flavor and 94% fat free.[/QUOTE]
I get that sometimes as well....although primarily go with the kettle because i do have a bit of a sweet tooth. I've been putting garlic on it lately, oddly enough.
[QUOTE=TGreggors;1480687531]I get that sometimes as well....although primarily go with the kettle because i do have a bit of a sweet tooth. I've been putting garlic on it lately, oddly enough.[/QUOTE]
Lol man I put garlic powder on everything. Popcorn included. I also put cinnamon on everything.
I've put the following on popcorn: Garlic Powder, Basil, Cinnamon, Hot Sauce, Parmesian Cheese, Chili Powder, and Splenda. Probably other stuff too.
I eat a lot of strawberries which satisfy my sweet tooth. At least 0.5 - 1 pound per day.
[QUOTE=JerG;1480736591]Lol man I put garlic powder on everything. Popcorn included. I also put cinnamon on everything.
I've put the following on popcorn: Garlic Powder, Basil, Cinnamon, Hot Sauce, Parmesian Cheese, Chili Powder, and Splenda. Probably other stuff too.
I eat a lot of strawberries which satisfy my sweet tooth. At least 0.5 - 1 pound per day.[/QUOTE]
Lmao. dude, we eat so extremely similarly. I put splenda on my popcorn at times as well. Oregano, chili powder, mustard and hot sauce are staples for me. Kinda worry about my sodium and artificial sweetener intake. Idk if you've ever tried walden farms' products but they are solid. They have a zero cal chipotle mayo sauce that goes extremely well with coleslaw mix. (I think I remember you saying that you eat a ton of cabbage )
[QUOTE=TGreggors;1480745381]Lmao. dude, we eat so extremely similarly. I put splenda on my popcorn at times as well. Oregano, chili powder, mustard and hot sauce are staples for me. Kinda worry about my sodium and artificial sweetener intake. Idk if you've ever tried walden farms' products but they are solid. They have a zero cal chipotle mayo sauce that goes extremely well with coleslaw mix. (I think I remember you saying that you eat a ton of cabbage )[/QUOTE]
Hahaha. We really do eat similarly. You probably have nothing to worry about with sodium as long as you drink enough water to stay hydrated. Sodium gets a bad rap and it should not.
I've had Walden Farms and it's good. I think I'm sensitive to artificial sugars though so I typically try to avoid. They give me ups and downs in energy, and I get stomach aches from some. I had a pint of Halo Top Ice Cream just to see what it was all about, and it was tasty but I felt pretty ****ty afterwards haha.
[QUOTE=JerG;1480752911]Hahaha. We really do eat similarly. You probably have nothing to worry about with sodium as long as you drink enough water to stay hydrated. Sodium gets a bad rap and it should not.
I've had Walden Farms and it's good. I think I'm sensitive to artificial sugars though so I typically try to avoid. They give me ups and downs in energy, and I get stomach aches from some. I had a pint of Halo Top Ice Cream just to see what it was all about, and it was tasty but I felt pretty ****ty afterwards haha.[/QUOTE]
what an awful aversion...haha tbh i'd probably be better off without it. love me some halo top. the chocolate mint one is very good. just too pricey to buy often
1/26/17:
167.4 lbs.
Paused Bench Press:
45 x 5
95 x 5
135 x 5
165 x 3
190 x 1, 1, 1, 1
DB Lateral Raises:
25 x 13, 13, 13, 13, 12 (wanted the 20s but they were taken)
Seated Leg Curls:
165 x 9, 9, 9, 9, 9
Pendlay Rows:
125 x 12, 12, 12, 12, 12
Barbell Hip Thrusts:
185 x 13, 13, 13, 13, 13
Standing Calf Raises:
315 x 14, 15, 15, 15, 15
Solid. Pendlay rows are difficult! Going to be throwing around some pretty heavy weights (for me) on Saturday. Program peaks in a week.
1/28/17:
164.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
345 x 3, 3, 3
Paused Bench Press:
135 x 5
165 x 3
185 x 1
205 x 2, 2, 2
Deadlifts:
275 x 3
335 x 1
380 x 3, 3, 3
Flat DB Presses:
60 x 14, 14, 14, 13, 12
Cable Curls:
45 x 15, 15, 15, 15, 13
Decline DB Situps:
65 x 15, 15
Hanging Leg Raises:
BW x 16, 16
Good! Except the RPE on squats was a little bit higher than I would have liked. Misgrooved a rep and juuuuust about failed.
1/29/17:
164.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
260 x 8, 8
Paused Bench Press:
135 x 5
150 x 8, 8
Neutral Grip Pulldowns:
165 x 10, 10, 10, 10, 9.8
Face Pulls:
45 x 14, 14, 14, 14, 15
Triceps Pushdowns: *w/ rope*
40 x 14, 14, 14, 13, 13
Single Leg Leg Press:
45 + 40/side x 15, 15, 15, 15, 15
Solid work. Think weight has shifted downward because I've made some changes in food choice/I don't have as much food bulk in my GI system....always thought I may have IBS but kinda starting to think it might have more to do with the volume of vegetables consumed. Changed some things around and am including some more fruit for the time being...intestinal discomfort is actually subsiding.
1/13/17:
165.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 1, 1, 1
Paused Bench Press:
135 x 5
155 x 3
170 x 1, 1, 1
Paused BB Overhead Press:
95 x 10, 10, 10, 10, 10
Lat Pulldowns:
165 x 12, 12, 12, 12, 11.9
DB Situps:
65 x 15, 16
Hanging Leg Raises:
BW x 17, 16.5
Solid, once again.
2/2/17:
165.6 lbs.
Pendlay Rows:
140 x 10, 10, 10, 10, 11
DB Lateral Raises:
20s x 15, 15, 15, 15, 14
Seated Leg Curls:
165 x 10, 9, 9, 9, 9
BB Hip Thrust:
185 x 14, 14, 13, 13, 12
Standing Calf Raises: *paused*
315 x 15, 15, 15, 15, 15
And we're all ready for the peak on Saturday. Anxious but also excited
2/4/17:
165.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 1
355 x 5
Bench Press:
135 x 5
165 x 3
190 x 1
205 x 5
Deadlift:
275 x 3
325 x 1
355 x 1
390 x 2
Flat DB Presses:
40s x 5
60s x 14, 14, 14, 14, 13
Cable Curls:
45 x 15, 15, 15, 15, 14
Decline DB Situps:
65 x 16, 16
Hanging Leg Raises:
BW x 17, 17
Awesome stuff, especially on the squat and bench. 355 x 5 is a lifetime PR on the squat, regardless of bodyweight. Time to run another eight week cycle of the program to see where I land next time.
Summary video of today:
[youtube]eyNs7uvxXo0[/youtube]
2/5/17:
164.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
260 x 10, 10, 10
Bench Press:
135 x 5
145 x 3
150 x 10, 10, 10
Wide Neutral Grip Pulldowns:
175 x 8, 8, 8, 8, 9
Face Pulls:
45 x 15, 15, 15, 15, 15
Triceps Pushdowns: *w/ rope*
40 x 14, 14, 14, 14, 14
Single Leg Leg Press:
2 45s + 15/side x 12, 12, 11
2 45s + 10/side x 12, 12
GF came into town for an early Valentine's Day. Took her out to dinner, estimated cals and woke up late to weigh in. First day of this eight week block is down.
Good strength!
[QUOTE=IK9;1482464611]Good strength![/QUOTE]
fancy seeing you around these parts, pard. thank ya
2/7/17:
164.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 3, 3, 3
Bench Press:
135 x 5
160 x 3
175 x 3, 3, 3
Deadlifts:
275 x 3
320 x 3, 3, 3
Standing BB Overhead Press: *paused*
105 x 8, 8, 8
100 x 8
95 x 8
Decline DB Situps:
65 x 17, 16
Hanging Leg Raises:
BW x 18, 16.9
This was all right. Tad bit of shoulder discomfort but nothing too bad.
2/9/17:
166.0 lbs.
Bench Press:
45 x 5
95 x 5
135 x 5
160 x 3
175 x 6, 6, 6
DB Lateral Raises:
20s x 15, 15, 15, 15, 15
Seated Leg Curls:
165 x 10, 10, 10, 9, 9
BB Hip Thrusts:
185 x 14, 14, 14, 13, 12
Standing Calf Raises: *paused*
335 x 13, 13, 13, 13, 13
Good session. Shoulder still felt a bit weird coming in but did not affect my bench or lateral raises. Progress.
2/11/17:
166.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 6, 6, 6
Bench Press:
135 x 5
145 x 3
155 x 9, 9, 9
Deadlifts:
275 x 3
330 x 5, 5, 5
Flat DB Presses:
40s x 5
60s x 14, 14, 14, 14, 14
Cable Biceps Curls:
45 x 15, 15, 15, 15, 15
Decline DB Situps:
65 x 17, 17
Hanging Leg Raises:
BW x 18, 17.5
Just a solid day of work. Calories have been at 2900 for the last few days. Waiting to see where the BW goes.
2/12/17:
165.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
270 x 9, 9, 9
Bench Press:
135 x 5
160 x 3
180 x 2, 2, 2, 2
Neutral Grip Pulldowns:
165 x 10, 10, 10, 10, 11
Face Pulls:
50 x 12, 13, 13, 13, 14
Triceps Pushdowns:
40 x 15, 14, 14, 14, 14
Single Leg Leg Press:
2 45s + 10/side x 13, 13, 13, 13, 12
2/14/16:
167.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 2, 2, 2, 2
Bench Press:
135 x 5
160 x 3
185 x 5, 5, 5
Deadlift:
275 x 3
315 x 1
330 x 2, 2, 2, 2
Standing BB Overhead Press: *paused*
85 x 12, 12, 12, 11
70 x 13
Lat Pulldowns:
165 x 12, 12, 12, 12, 12
Decline DB Situps:
75 x 12, 12
Hanging Leg Raises:
BW x 18, 19
Solid. Right elbow was hurting a tad while benching
2/16/17:
166.8 lbs.
Bench Press:
45 x 5
95 x 5
135 x 5
155 x 3
165 x 8, 8, 8
DB Lateral Raises:
25 x 13, 13, 13, 13, 12.8
Chest Supported Low Rows:
45 + 25 x 14, 14, 14, 14, 14
Seated Leg Curls:
165 x 10, 10, 10, 10, 10
Barbell Hip Thrusts:
185 x 14, 14, 14, 13, 13
Standing Calf Raises:
335 x 14, 14, 13, 13, 13
This was good. Decided to scrap the pendlays even though they're a great exercise. I feel that my form just gets too loose for my liking when my rows aren't chest supported.
2/17/17
167.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5
Bench Press:
135 x 5
160 x 5
185 x 1, 1, 1, 1, 1
Deadlifts:
275 x 3
325 x 1
350 x 4, 4, 4
Flat DB Presses:
35s x 5
65s x 15
60s x 15, 14, 14, 13
Cable Biceps Curls:
55 x 13, 13, 12, 10
50 x 12
Decline DB Situps:
75 x 13, 12
Hanging Leg Raises:
BW x 10, 19
Solid. Worker complained about my deadlifts again so really had to slow things down on the last set.
2/19/17:
167.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
195 x 4, 4, 4
Squats:
45 x 10
135 x 5
225 x 5
255 x 3
280 x 8, 8, 8
Neutral Grip Pulldowns:
150 x 12, 12, 12, 12, 12
Face Pulls:
50 x 15, 15, 15, 14, 15
Triceps Pushdowns:
40 x 15, 15, 14, 14, 14
Single Leg Leg Press (Machine):
115 x 14
130 x 13
145 x 12, 12, 12
Gym was rather busy. Had to wait for a rack so I went ahead and did my benching first. Used the leg press machine as well instead of the plate loaded one and actually am considering keeping this in instead since the plate-loaded machine kind of inflames my right hip for whatever reason.
2/21/17:
169.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 1, 1, 1, 1, 1
Bench Press:
135 x 5
155 x 3
170 x 7, 7, 7
Deadlifts:
275 x 3
315 x 1
340 x 1, 1, 1, 1, 1
Standing BB Overhead Press: *paused*
95 x 10, 10, 10, 10, 10
Lat Pulldowns:
165 x 12, 12, 12, 12, 13
Decline DB Situps:
75 x 13, 13
Hanging Leg Raises:
BW x 20, 21
Crazy day today but still killed it in the gym. Had to clean and press for my OHPs since the racks were taken. Left shoulder is still giving a little bit of discomfort. Going to scale back on the food a bit as well because weight is spiking a little higher than I'd like for the time being.
Ehh... I'd say don't worry about what the scale says, and let yourself lift more
[QUOTE=JerG;1484700691]Ehh... I'd say don't worry about what the scale says, and let yourself lift more[/QUOTE]
Slow and steady, man. I do appreciate your input, as I always do, but really trying to milk this surplus for as long as possible. Not scaling back much. Just going for the one pound/month thing this time around. I want to just hammer the volume while gaining SLOWLY but surely. Last time I bulked I was more aggressive with the cals on 5/3/1 (lower volume) so I just want to see what I can build by doing it this way.