Printable View
11/5/17:
170 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
165 x 7, 7, 7
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
330 x 1, 1, 1, 1, 1
Deadlifts:
225 x 5
275 x 3
315 x 2
340 x 1
365 x 1, 1, 1, 1, 1
Incline DB Presses:
60s x 12, 12, 12, 12, 11
Lat Pulldowns:
160 x 8, 8, 8, 8, 8
Hanging Leg Raises:
BW x 30, 29
Twisting Oblique Crunches:
62.5 x 13, 13
Abductor Machine:
160 x 19, 18, 17
Good morning session. Excited to begin the new program after next week! For sure pulling the trigger.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 1, 1, 1, 1
BB Good Mornings: (With dead stop at bottom)
135 x 8
185 x 3
215 x 8, 8, 8, 8, 8
Cable Rows w/ Wide Grip:
150 x 9, 8, 8
140 x 8, 9
DB Lateral Raises:
15s x 18, 18, 18, 18, 18
Machine Calf Raises:
140 x 14, 14, 14, 14, 14
Lying Leg Curls:
100 x 15, 15, 15, 14, 13
Good session! Playing around with the accessories
11/10/17:
173.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 1
360 x 3, 3, 1, 2
Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 1
375 x 1, 3, 3, 3
Paused Bench Press:
135 x 5
165 x 3
185 x 2
205 x 2, 2, 2
170 x 8, 8, 8, 8, 8
Machine Curls:
50 x 19, 19, 19, 19, 19
Abductor Machine:
160 x 19, 19, 18
Hanging Leg Raises:
BW x 30, 29.5
Oblique Cable Crunches:
62.5 x 14, 14
Was a bit annoyed with the deadlifts today. My versa gripps that I've had since Christmas of 2014 finally gave out on me when I first pulled 375 today. Going to have to pull out my spares at long last. Knew that the day was coming
11/12/17:
172.8 lbs.
Paused Bench Press:
45 x 10
135 x 5
145 x 3
150 x 8, 8
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
270 x 8, 8
Neutral-ish grip chins:
BW x 11, 11, 10, 8, 8
DB Overhead Triceps Extensions:
22.5 x 15, 14, 13, 12, 12
DB Rear Delt Flies:
15s x 15, 15, 15, 15, 15.5
Machine Leg Press:
310 x 12, 12, 12, 12, 12
11/13/17:
173.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 1, 1, 1
Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 1, 1, 1
Paused Bench Press:
135 x 5
155 x 3
170 x 1, 1, 1
Incline DB Presses:
65s x 11, 11, 11, 10, 9
Lat Pulldowns:
135 x 12, 12, 12, 12, 12.9
Hanging Leg Raises:
BW x 30, 30
Twisting Oblique Cable Crunches:
62.5 x 15, 15
Abductor Machine:
62.5 x 19, 19, 19
Easy work on the big three. My incline presses are coming along nicely. Broke out the new versa gripps today, too.
11/16/17:
174.6 lbs.
Cable Rows w/ Wide Grip:
90 x 10
125 x 12, 12, 12, 12, 12
Dead-stop Barbell Good Mornings:
135 x 8
185 x 3
190 x 12, 12, 12, 12, 11
Calf Raise Machine:
140 x 15, 15, 15, 14 13.8
Seated DB Lateral Raises:
15s x 19, 18, 19, 18, 18
Lying Leg Curls:
100 x 15, 15, 15, 15, 13.5
Last program peak coming up on Friday. Hitting some AMRAPs. Very much excited to see how 7/5/3 goes for me. Starting it this weekend.
11/16/17:
174.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 1
385 x 0
370 x 2
Deadlifts:
225 x 5
275 x 3
315 x 2
350 x 1
385 x 2
Paused Bench Press:
135 x 5
165 x 3
185 x 2
205 x 4.5
175 x 6, 6, 6, 6, 6
Machine Curls:
50 x 20, 20, 20, 20, 20
Hanging Leg Raises:
BW x 31, 30
Twisting Cable Crunches:
62.5 x 16, 16
Abductor Machine:
160 x 20, 20, 19.5
Meh. Not too pleased with the program peak here. I feel like I'm not training in a way that will let me improve my maximal strength very well, not that it is my primary goal here. Still fun to throw some heavy weight around, though. We'll be doing just that, starting now. Begin 7/5/3!
11/18/17:
173.0 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
170 x 7, 7, 7, 7, 7
Weighted Chins:
BW + 10 x 8, 8, 8, 8, 8
Machine Leg Press:
340 x 10, 10, 10, 10, 10
DB Overhead Triceps Extensions:
22.5s x 15, 15, 14, 11, 11
DB Rear Delt Flies:
17.5s x 15, 15, 15, 13.5, 12.5
Day one is down! Going to be interesting to see where my strength goes
11/20/17:
175.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
340 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline DB Presses:
40s x 5
75s x 8, 8, 8
70s x 8, 8
Overhand Grip Pulldowns:
155 x 10, 10, 10, 10, 10
V-Crunch Leg Raises:
BW x 17, 17
Oblique Cable Crunches:
62.5 x 17, 16
Abductor Machine:
160 x 20, 20, 20
First 10x3 day on the program. Exhausting, but I really did enjoy it.
11/22/17:
173.0 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
180 x 5, 5, 5, 5, 5, 5, 5
Dead-stop Barbell Good Mornings:
135 x 8
185 x 5
205 x 10, 10, 10
205 x 9, 9
High-to-Low Cable Rows:
80 x 18
100 x 13, 13, 13, 13
DB Lateral Raises:
15s x 19, 19, 18, 18, 16
Lying Leg Curls:
100 x 12, 12, 10, 10, 10
Good. Home for Thanksgiving and I noticed a new, unique looking row machine so I decided to try it out. Great contraction
11/24/17:
172.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
270 x 9, 9, 9, 9
Paused Bench Press:
135 x 5
145 x 3
155 x 10, 10, 10, 10, 8
Cambered Bar Biceps Curls:
60 x 13, 13, 12, 11, 10
Cable Crunches: (On lat pulldown machine):
90 x 13, 13
Abductor Machine:
200 x 18, 17, 17
Oblique Cable Crunches:
120 x 13, 13
Seated Machine Calf Raises:
90 x 12
Smith Machine Calf Raises:
225 x 12, 12, 12, 11.5
Good stuff. Fueled by Thanksgiving food. Catching up with old friends is doing me a lot of good
11/25/17:
172.0 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
160 x 9, 9, 9, 9
Hack Squats:
2 45s/side x 8
4 45s/side x 8, 8, 8, 8, 8
Chinups:
BW x 14
BW + 20 x 7, 7, 6, 6
DB Overhead Triceps Extensions:
25 x 14, 14, 12, 11, 10
DB Rear Delt Flies:
15s x 16, 16, 15.5, 15.5, 15.8
11/27/17:
175.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
320 x 5, 5, 5, 5, 5, 5, 5
Incline DB Presses:
45s x 8
60s x 12, 12, 12, 10
50s x 13
HS Lat Pulldowns:
160 x 9, 9, 9, 9, 10
V-Crunch Machine:
BW x 18.5, 19.5
Oblique Cable Crunches:
62.5 x 17, 17
Abductor Machine (sitting back):
180 x 8
170 x 10, 10
Solid session. I am finding the 7/5/3 way of training to be more time-efficient than my training was when I did the big three regularly within a single session. May be suffering from a decreased frequency, but I am liking the time I'm saving not having to spend so much time warming up for the three different movements.
11/29/17:
175.2 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 2
195 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Dead-Stop BB Good Mornings:
135 x 8
185 x 5
220 x 8, 8, 8, 8, 8
Cable Rows: (w/ wide grip)
150 x 8, 8, 8, 8, 8
Seated DB Lateral Raises:
15s x 19, 19, 19, 18, 18
Lying Leg Curls:
100 x 15, 15, 15, 15, 14.5
Awesome session. Thirty total working sets!
12/1/17:
173.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
285 x 7, 7, 7, 7, 7
Paused Bench Press:
135 x 5
155 x 3
170 x 8, 8, 8, 8, 8
E-Z Bar Curls:
60 x 13, 13, 13, 13, 12
Machine Calf Raises:
140 x 15, 15, 14, 15, 16
Abductor Machine:
170 x 11, 11, 12
Machine Crunches:
90 x 14, 15
Oblique Cable Crunches:
62.5 x 18
Torso Rotation Machine:
70 x 13/side
This was good. Mastering the art of lifting quickly. Knocked this out, including warming up, in less than an hour and a half. Not robbing myself of quality, I don't think. On isolation movements, I was timing my rests and alternating exercises to be more efficient. Semester ends on Monday. One more huge test on kidney disease before I get to catch up on some sleep/rest.
12/2/17:
173.2 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
180 x 5, 5, 5, 5, 5, 5, 5
Machine Leg Press:
375 x 6, 6, 6, 6, 7
Chinups:
BW +5 x 10, 10, 10, 8, 8
Rear Delt Flies:
15s x 16, 16, 16, 16, 15.5
DB Overhead Extensions:
25 x 14, 14, 14, 13, 13
Lowering the rep ranges on my leg pressing from 12s, 10s and 8s to 10s, 8s and 6s. Hoping for some strength gains here.
12/4/17:
173.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
280 x 9, 9, 9, 9
Incline DB Presses:
45s x 8
65s x 11, 11, 10
60s x 10, 10
Machine Crunches:
90 x 16, 17
Torso Rotation Machine:
70 x 13, 15
Abductor Machine:
170 x 12, 12, 13
Not bad. Incline pressing wasn't the best, though. Pressing fatigue is starting to hit me a tad. The elbows are feeling a little beaten up.
Digestive issues continue to flare when I am under stress. Ended up having to drink 700 cals of Ensure yesterday while I was preparing for today's three hour exam because my stomach was just in a knot. Finally done for the semester. Two more to go
12/6/17:
173.6 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
160 x 3
170 x 7, 7, 7, 7, 7
Barbell Dead-Stop Good Mornings:
135 x 8
185 x 5
190 x 12, 12, 12, 12, 12
Wide-Grip Cable Rows:
125 x 13, 13, 13, 13, 13
DB Lateral Raises:
15s x 19, 19, 19, 17, 16.5
Machine Calf Raises:
145 x 15, 15, 15, 15, 16
Lying Leg Curls:
100 x 15, 15, 15, 15, 15
This was a good session.
12/7/17:
172.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
325 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Paused Bench Press:
135 x 5
160 x 3
180 x 6, 6, 6, 6, 7
E-Z Bar Curls:
60 x 15, 15, 13, 13, 12
Lat Pulldown Machine Crunches:
90 x 14, 14
Torso Rotation Machine:
95 x 12, 13
Abductor Machine:
200 x 18, 18, 17.8
First session back at the hometown gym for the holidays. This was good. Getting stronger, I do believe.
Congrats on getting through exams, that **** is no fun in school
[QUOTE=JerG;1536892551]Congrats on getting through exams, that **** is no fun in school[/QUOTE]
Thanks, man. SO sick of being a student. I've been in school since I was six years old. Essentially in the 18th grade at this point, haha. It is pretty interesting stuff, and I know that it will pay off in the long run, but I am so ready for some free weekends again. And for some money. Being strapped for cash 24/7 coupled with some student loans is not the best.
12/9/17:
169.6 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
185 x 2
195 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Hack Squats:
2 45s/side x 8
3 45s + 35/side x 10, 10, 10, 10, 8
Weighted Chinups:
BW + 10 x 9, 9, 8, 8, 8
Cable Triceps Pushdowns: (w/ rope attachment)
60 x 16, 16, 14, 14.5, 14
DB Rear Delt Flies:
15s x 16, 16, 16, 15.8, 16.5
Not bad, all things considered. Dropped BW due to only eating like 1500 calories on Thursday and a touch over 2000 yesterday. Got absolutely miserably sick after getting home Thursday. 24 hour stomach bug, I do believe, as I feel pretty much recovered now. I probably could have pushed this back a day or so just to be safe, but I was getting antsy to lift some weight.
Had a lot of time just posted up in my bed. Caught up on Stranger Things, watched War for the Planet of the Apes and Get Out. Good films. Loving not having to study constantly.
12/11/17:
173.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 7, 7
Incline DB Presses:
45s x 8
75s x 8, 6
65s x 8,7
60s x 8
Lat Pulldowns:
190 x 10, 10, 10, 10, 8
Lat Pulldown Crunches:
90 x 15, 15
Twisting Cable Crunches:
140 x 18
150 x 14
Abductor Machine:
200 x 19, 19, 19
Solid. Just putting in work. The incline presses felt a bit off here. Perhaps the incline was a bit steeper than normal.
12/13/17:
171.4 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
160 x 9, 9, 9, 9
Dead-Stop BB Good Mornings:
135 x 8
185 x 5
205 x 10, 10, 10, 10, 10
Free Cable Rows:
110 x 12
120 x 10, 10, 10, 10
DB Lateral Raises:
15s x 19, 19, 18, 16.5, 15.8
Lying Leg Curls:
100 x 12, 12, 11, 10, 9.8
Good work this morning.
12/14/17:
172.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 5, 5, 5, 5, 5, 5, 5
Paused Bench Press:
135 x 5
155 x 3
175 x 6, 6, 6, 6, 7
E-Z Bar Biceps Curls:
60 x 15, 15, 15, 13.5, 13
Lat Pulldown Crunches:
90 x 16, 16
Twisting Cable Crunches:
150 x 15, 14
Abductor Machine:
200 x 19.5, 16, 15.5
Leg Press Calf Raises:
3 PPS x 16, 14, 15, 14, 15
Good session! Not much to report. About to begin my second cycle of 7/5/3. Going to go ahead and get started with the next cycle instead of taking the deload because i'll be taking a cruise to the Caribbean here in less than two weeks. I'll save the deload for the trip.
Some pre-training progress pictures this morning. Hard to tell if i'm making progress since I have a nice layer of fat over my musculature. Need to shave, haha. Weighed 173.0 lbs. this morning.
[img]https://i.imgur.com/w7KyBPf.jpg[/img]
[img]https://i.imgur.com/FByKi6p.jpg[/img]
[img]https://i.imgur.com/hnr948v.jpg[/img]
[img]https://i.imgur.com/OpnCwuz.jpg[/img]
[img]https://i.imgur.com/OC3OUO9.jpg[/img]
[img]https://i.imgur.com/TOHdWfl.jpg[/img]
[img]https://i.imgur.com/JH3O6MM.jpg[/img]
more:
[img]https://i.imgur.com/iknJADr.jpg[/img]
[img]https://i.imgur.com/h66uYfO.jpg[/img]
[img]https://i.imgur.com/LUt4qlR.jpg[/img]
12/16/17:
173.0 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
170 x 7, 7, 7, 7, 7
Hack Squats:
2 PPS x 8
4 PPS x 8, 8, 8, 7
3 PPS + 30/side x 8
Weighted Chinups:
BW + 25 x 7, 7, 7, 6, 6
Triceps Pushdowns w/ rope:
60 x 16, 16, 16, 14, 15
DB Rear Delt Flies:
20s x 15, 15, 15, 12.5, 12.5
Really good effort today.
12/17/17:
172.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
345 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline DB Presses:
45s x 8
60s x 12, 12, 12
55s x 11
50s x 12.2
Lat Pulldowns:
190 x 10, 10, 7
170 x 11, 11
Lat Pulldown Crunches:
90 x 17, 16
Abductor Machine:
200 x 20, 18, 17
Twisting Cable Crunches:
150 x 16, 14
Pretty good session. Two minute rests between sets on the deadlift.
12/20/17:
173.4 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
185 x 5, 5, 5, 5, 5, 5, 5
Dead-Stop BB Good Mornings:
135 x 5
185 x 5
225 x 8, 8, 8, 8, 8
Free Cable Rows:
130 x 10, 10, 10, 10, 10
Seated DB Lateral Raises:
15s x 20, 19, 19, 16, 15.5
Lying Leg Curls:
100 x 12, 12, 11, 9.5, 9
Good effort here. Squats and more bench tomorrow