Staying on the grind man, hell yeah. I see a 275 bench in the near future!
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Staying on the grind man, hell yeah. I see a 275 bench in the near future!
[QUOTE=LoganBrown;1563806161]Staying on the grind man, hell yeah. I see a 275 bench in the near future![/QUOTE]
Sticking to my guns, bro. I sure hope you're right. I didn't think that would be a possibility for a long, long time a few years ago. And I see that you're doing the same, judging from the instagram posts i've been seeing!
10/18/18:
176.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench Press:
135 x 5
165 x 5
185 x 3
205 x 6, 6, 6, 6, 8
Supinating DB Curls: *simultaneous*
30s x 16, 14, 14, 13, 12
Ab Wheel:
BW x 17, 17
Twisting Cable Crunches:
130 x 14(+ 5 in mid), x 15(+5 in mid)
Cable Abductor Kicks:
17.5 x 14, 14, 14
Pause squats actually felt pretty good, although the tweak is still there.
10/20/18:
176.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
305 x 7, 7, 7, 7, 7
Incline Bench Press:
95 x 8
145 x 8, 8, 8, 8, 9
Close Neutral Grip Pulldowns:
130 x 14, 14, 14 12, 12
Cable Overhead Triceps Extensions: *w/ v-bar*
20 x 13, 14, 14, 12, 13
Cable Rear Delt Flies:
20 x 13, 14, 14, 12, 13
Definitely have never been this strong on incline presses.
10/21/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Front Squats:
135 x 8
190 x 8, 8, 8, 8, 8
Assisted Pullups: *dead-hang*
6 assist x 11, 10, 10, 10, 10
Ab Wheel:
BW x 18, 17
Twisting Cable Crunches:
140 x 11 (+2 in mid), 11 (+4 in mid)
DB Hammer Curls: *simultaneous*
40s x 7, 6
35s x 11.9
Really got after it today. Pleased
10/23/18:
176.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
180 x 9, 9, 9, 9
Deadlifts:
135 x 5
225 x 5
275 x 3
300 x 8, 8, 8, 8, 8
Chest Supported T-Bar Rows:
2 45s x 9, 8
45 + 35 x 8
45 + 25 x 9
45 x 13.5
Seated DB Lateral Raises:
25s x 11, 11, 11, 10.9, 9.75
Seated Leg Curls:
130 x 15, 15, 15, 15, 15
Two minute rests here on the deadlift left me on the ground gasping for air after my final set. Absolutely killer. My normal cable row machine was broken so I had to opt for the T-bar rows.
10/25/18:
175.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
155 x 5
180 x 10, 10, 10, 10, 10
Supinating DB Curls: *simultaneous*
30s x 14, 14, 14, 14, 15
Leg Press Calf Raises: *paused at bottom*
5 45s/side x 10, 10, 11, 11, 11
Decline Situps: *w/ medicine ball on forehead*
20 x 11, 13
Abductor Cable Kicks:
17.5 x 15, 15, 14
Twisting Cable Crunches:
140 x 12, (+3 in mid), 13(+4 in mid)
Good.
10/26/18:
175.8 lbs.
Deadlifts:
135 x 5
225 x 5
245 x 8, 8, 8, 8
Incline Bench Press:
95 x 8
125 x 12, 12, 12, 12, 12
Close, Neutral Grip Pulldowns:
130 x 14, 14, 14, 14, 13
Overhead Triceps Extensions: *w/ v-bar*
90 x 13, 13, 12, 13, 12
Cable Rear Delt Flies:
20 x 14, 14, 14, 13, 14
Did this session a day early so that I can take care of studying tomorrow. First of the deload.
10/28/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
260 x 0
250 x 0
230 x 3, 3
Front Squats:
135 x 8
155 x 12, 12, 12, 12, 12
Pullups: *dead-hang*
BW x 8, 8, 8, 7.75, 6.75
Decline Situps: *w/ medicine ball*
20 x 13, 11
DB Hammer Curls: *simultaneous curling*
35s x 12, 12, 12
Twisting Cable Crunches:
140 x 13 (+4 in mid), 12 (+3 in mid)
Frustrating stuff on the bench. Got the 260 about half way up. I just can't lock it out.
10/30/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Deadlifts:
135 x 5
225 x 5
275 x 3
320 x 6, 6, 6, 6, 6
Cable Rows: *w/ lat pulldown bar*
140 x 8, 8, 8, 8, 8
DB Lateral Raises:
25s x 11, 11, 11, 11, 10.5
Seated Leg Curls:
130 x 15, 15, 15, 15, 16
Leg Press Calf Raises: *w/ pause at bottom*
5 45s/side x 11, 11, 11, 11, 11
11/1/18:
176.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
230 x 8, 8, 8, 8
Bench Press:
135 x 5
165 x 5
195 x 8, 8, 8, 8, 8
Supinating DB Curls: *simultaneous*
30s x 15, 15, 15, 15, 15
Decline DB Situps: *medicine ball on forehead*
20 x 13, 12
Abductor Cable Kicks:
17.5 x 15, 15, 15
Twisting Cable Crunches:
140 x 14 (+ 3 in mid)
140 x 13 (+4 in mid)
Last session of the deload is done. Making a single change this upcoming block. Taking two sets off my bench on the final training day of the week(the current box squat session) and putting two onto front squats. I'd like to give my quads a bit more work and would like to see if my bench can continue its upward trajectory with two fewer sets per week.
11/2/18:
176.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
350 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10, 11
Close, Neutral Grip Pulldowns:
130 x 14, 14, 14, 14, 14
Overhead Triceps Extensions: *w/ v-bar*
90 x 13, 13, 13, 12, 13
Cable Rear Delt Flies:
20 x 14, 14, 14, 14, 13.9
11/4/18:
176.0 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
155 x 5
175 x 10, 10, 10, 10, 10, 10, 10
Assisted Pullups:
8 assist x 12, 12, 10
10 assist x 11
12 assist x 12
Decline DB Situps: *w/ medicine ball*
20 x 13, 13
DB Hammer Curls: *simultaneous*
35s x 12, 12, 12
Twisting Cable Crunches:
140 x 14, 14 (+3 in mid)
Now that was a lot of front squats.
11/6/18:
175.0 lbs.
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
315 x 2
355 x 4, 4, 4, 4, 4
Cable Rows: *w/ lat pulldown bar*
120 x 12, 12, 11
100 x 12, 11
Seated Leg Curls:
140 x 11, 11, 11, 11, 11
DB Lateral Raises:
25s x 11, 11, 11, 11, 11
The weights were feeling heavy when I was warming up on deadlifts, but I still was able to hit the numbers that I was shooting for.
11/8/18:
174.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
250 x 5
270 x 9, 9, 9, 11
Bench Press:
135 x 5
165 x 5
185 x 3
215 x 6, 6, 6
Supinating DB Curls: *simultaneous*
30s x 15, 15, 15, 15, 16
Leg Press Calf Raises: *paused at bottom*
5 45s/side x 12, 12, 11, 11, 12
Decline DB Situps: *w/ medicine ball*
20 x 13, 14
Twisting Cable Crunches:
140 x 15, 14(+3 in mid)
Abductor Cable Kicks:
17.5 x 16, 16, 15
Fewer sets on the bench = higher intensities. Happy with the bench numbers. Wrists have been bothering me while doing my box squats.
11/9/18:
175.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
330 x 5, 5, 5, 5, 5, 5, 5
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8
145 x 8
Close, Neutral Grip Pulldowns:
130 x 14, 14, 14, 14, 14
Overhead Triceps Extensions: *w/ v-bar*
90 x 13, 13, 13, 13, 13
Cable Rear Delt Flies:
20 x 14, 14, 14, 14, 13.9
11/11/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 5
180 x 9, 9, 9, 9
Front Squats: *slow negatives*
135 x 8
155 x 5
190 x 8, 8, 8, 8, 7
175 x 8
Assisted Pullups:
6 assist x 11, 11, 10, 9
7 assist x 9
Decline DB Situps:
20 x 14, 14
DB Hammer Curls: *simultaneous*
35s x 13, 12, 11.75
Good work. Started feeling glute pain in the same spot as always now so I had to take the squats with a low negative. Condensing my training this week because I'm heading to Memphis on Thursday.
11/10/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 3, 3, 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
Seated DB Lateral Raises:
25s x 11, 11, 12, 11, 10.5
Seated Leg Curls:
140 x 12, 11, 11, 11, 11
The 5x8 on the deadlift with two minute rests will never stop being hard.
*correction: last session was on 11/12.
11/14/18:
176.6 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 9, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
185 x 3
205 x 8, 8, 8
Supinating DB Curls: *simultaneously*
30s x 16, 16, 15, 15, 15
Leg Press Calf Raises: *pause at bottom*
5 45s/side x 12, 12, 12, 11, 12
Decline Medicine Ball Situps:
20 x 15, 14
Twisting Cable Crunches:
140 x 15, 16 (+2 in mid)
Cable Abductor Kicks:
17.5 x 16, 16, 16
Good work. I used a higher bar placement tonight for my box squats, and the pain in my wrists was finally relieved.
11/18/18
Deadlifts:
135 x 5
225 x 5
275 x 3
290 x 9, 9, 9, 9
Incline Bench Press:
95 x 8
125 x 12, 12, 12
120 x 10
110 x 12
Close, Neutral Grip Pulldowns:
130 x 15, 14, 14, 14, 14
Overhead Cable Triceps Extensions: *w/ v-bar*
90 x 14, 13, 13, 13, 13
Cable Rear Delt Flies:
20 x 15, 15, 15, 14.5, 13.9
Not bad, all things considered. I hate cutting down on sleep, but I've had to sacrifice some rest this week which may be negatively impacting things.
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
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
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.
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.
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 :(
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.
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.
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.
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.
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.
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.
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.
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)
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.
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.
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.
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.
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.
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)
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
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.
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]
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]
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.
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.
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
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
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.
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.
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.