Printable View
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
6/12/17:
169.6 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
DB Romanian Deadlifts:
85s x 12, 12, 12, 13
Standing DB Overhead Presses:
55s x 8, 8
50s x 8, 8, 8
Lat Pulldowns:
180 x 11, 11, 10, 10, 10
HS Seated Crunches:
2 45s + 10 x 14, 14
HS Oblique Crunches:
2 45s x 14, 14
Abductor Machine:
220 + 45 x 12, 12, 13
Felt pretty beat up on the squats today, but everything else was feeling great. Romanians are getting significantly stronger every week.
6/14/17:
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
HS Low Rows:
45 + 40/side x 10, 10, 10, 10, 10
Cable Lateral Raises:
30 x 14, 14, 14, 14, 14
Lying Leg Curls:
100 x 12, 12, 12, 12, 12
Leg Press Calf Raises:
2 45s + 35/side x 15, 15, 14, 14, 13.8
Cable Pull-throughs:
Full stack + 45 x 13, 13, 13, 13, 12
Progress across the board. Trying to tweak my form on the pull-throughs to make sure that my glutes are firing as hard as possible.
6/16/17:
170.6 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
185 x 1
205 x 1
215 x 3, 3, 3
Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 1
375 x 3, 3, 2, 1
HS Chest Presses:
2 45s/side x 15, 15, 15, 13, 12
Bayesian Cable Curls:
45 x 15, 15, 15, 14, 14
HS Crunches:
2 45s + 10 x 14, 15
HS Oblique Crunches:
2 45s x 15, 15
Abductor Machine:
220 + 45 x 13, 13, 13
Squats, and ESPECIALLY bench, went very well. My pressing is getting stronger with absolute certainty. Deadlifts were a different story, though. Not sure if I can attribute missing these numbers to general fatigue or to the removal of the deficit power deadlifts. All in all, though, just chalking it up to a bad day on them for now.
6/18/17:
169.4 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
Chinups:
BW x 10, 10, 10, 10, 10
Rear Delt Machine Flies:
60 x 16, 15, 15, 14, 14
Underhand Grip Triceps Pushdowns:
30 x 15, 15, 13, 14, 14
Hack Squats:
3 plates/side x 13, 13, 13, 13, 13
6/20/17:
171.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 1, 1, 1
Bench Press:
135 x 5
160 x 3
180 x 1, 1, 1
DB Romanian Deadlifts:
90s x 12, 12, 11, 11
Standing Overhead DB Presses:
40s x 13, 13, 13, 12, 11
Lat Pulldowns:
180 x 11, 11, 11, 10, 10
HS Seated Crunches:
2 45s + 10 x 15, 15
HS Oblique Crunches:
2 45s x 15, 16
Abductor Machine:
220 + 45 x 14, 14, 15
Romanians are still getting stronger from week to week. Neat how fast exercises improve when you first add them into the mix.
6/21/17:
170.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 3
180 x 3, 3
HS Low Rows:
2 45s + 15/side x 8, 8, 8, 8, 8
Cable Pull-throughs:
Full stack + 45 x 13, 13, 13
Cable Pull-throughs(on different cable machine):
Full stack + 45 x 12, 11
Leg Press Calf Raises:
2 45s + 35/side x 15, 15, 15, 15, 14
Cable Lateral Raises:
30 x 15, 15, 15, 14, 14
Lying Leg Curls:
100 x 12, 12, 12, 12, 12
Might have to find a different glute exercise (AGAIN). The 45 that I attached to the cable stack fell off mid-set on my third set of pull-throughs, which really annoyed me. Just wanting an exercise to be able to use consistently there. May give some 45-degree rounded back extensions a try at some point.
6/23/17:
171.0 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
HS Chest Presses:
2 45s/side x 15, 15, 15, 15, 15
Cable Bayesian Biceps Curls:
45 x 15 15, 15, 15, 14
HS Crunches:
2 45s + 20 x 12, 12
HS Oblique Crunches:
2 45s + 10 x 13, 13
Abductor Machine:
220 + 45 x 15, 14, 15
Last session of the deload. Debated whether or not I should have delayed it for my vacation to Saint Thomas next week, but I decided against it. Kinda wanting to train hard down there, and I don't wanna throw my program too out of whack. Leaving on Tuesday!
6/25/17:
169.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
275 x 10, 10, 10
Bench Press:
135 x 5
150 x 3
160 x 10, 10, 10
Chinups:
BW x 11, 10, 10, 10, 9
Rear Delt Machine Flies:
60 x 15, 15, 15, 15, 15
Underhand Grip Triceps Extensions:
30 x 15, 15, 15, 15, 14
Hack Squats:
3 45s/side x 14, 14, 14, 13, 13
This was pretty brutal
6/27/17:
171.2 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 5, 5, 5
Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 5, 5, 5
Standing DB Overhead Presses:
45s x 10, 10, 10, 10, 8
Lat Pulldowns:
180 x 11, 11, 11, 10, 10
HS Seated Crunches:
2 45s + 20 x 13, 13
HS Oblique Crunches:
2 45s + 10 x 14, 14
Abductor Machine:
220 + 45 x 15, 15, 15
Hard but enjoyable. Got my heavy work done early in the week instead of doing my technique work in case I do not have access to a squat rack on vacation. Will for sure have a leg press and DBs to get my stuff done, but just not sure about the barbells! May not have my normal equipment, but I'm going to still be training with focus and intensity.
Lifting on vacation is so crucial for me. Makes me feel so much better the entire time. Any other big summer plans?