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[QUOTE=IK9;1461562953][url]https://www.youtube.com/watch?v=SrjbqpuU9qQ[/url]
Alberto & Omarisuf's video on how to grow quads ^[/QUOTE]
did you see that I commented on one of their videos last night or something? haha crazy coincidence if not. I'm a fan of that video series.
9/10/16:
162.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 7, 7, 7
Bench Press:
135 x 5
160 x 3
180 x 7, 7, 6, 1
Machine High Rows:
220 x 7
215 x 7, 7
Lat Pulldowns:
175 x 10, 10, 10
Underhand Grip Pulldowns:
165 x 10, 10, 10
Standing Calf Raises: *paused*
275 x 12, 12, 12
Cable Triceps Pushdowns:
60 x 13, 12, 13
Hanging Leg Raises:
BW x 15, 15
Decline DB Situps:
40 x 14, 14
Victory was almost mine on the bench press. These sessions are so effective in destressing me/getting my mind off things during test weekends. Weight seems to be stabilizing on 210-230 p, 300-315 c and 50 f.
So many squatting videos, I know. but just keeping a close eye on the form since they're still new.
Last working set:
[youtube]Y0bZW2EyDWo[/youtube]
9/11/16:
162.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
330 x 6, 6, 6
Standing DB Overhead Press:
20s x 10
45s x 11, 11, 10
Leg Press:
5 45s + 25/side x 10, 10, 10
Machine High Rows:
170 x 12, 12, 12
Neutral Grip Pulldowns:
145 x 12, 12, 12
Seated Preacher Curls:
17.5/side x 12, 12, 12
Nunez DB Skullcrushers:
20s x 13, 12, 13
Seated Leg Curls:
130 x 13, 12
Good. Leg press strength is going up really nicely, and hit a PR on the overhead presses. Studying, lifting, studying, lifting. Keeping priorities in-line and not letting potential distractions around here get to me with the exam on Tuesday.
[QUOTE=TGreggors;1461628813]did you see that I commented on one of their videos last night or something? haha crazy coincidence if not. I'm a fan of that video series.[/QUOTE]
no, i didn't see that.. but their video popped up on my recommended section of YouTube & i said.. hey.. t dog can benefit from this hahah
[QUOTE=IK9;1461815753]no, i didn't see that.. but their video popped up on my recommended section of YouTube & i said.. hey.. t dog can benefit from this hahah[/QUOTE]
Well i appreciate it. you know my dissatisfaction with my quads forever haunts me :'( all of the squatting and leg-pressing is paying off in a big way, though, I might add. Getting some compliments on them now so hopefully they'll continue to grow well.
9/13/16:
163.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 5, 5, 5
305 x 5
Bench Press:
135 x 5
165 x 5
190 x 5, 5, 5, 5
Incline Bench Press:
150 x 6
145 x 6
140 x 6
Machine Low Rows:
235 x 8
240 x 7
245 x 6
Supinating DB Curls:
40s x 10, 10, 10
Cable Triceps Pushdowns:
70 x 11, 11, 10
Seated Calf Raises:
3 45s + 30 x 10, 10, 10
Hanging Leg Raises:
BW x 15, 15
Decline DB Situps:
40 x 15, 15
Intensity was definitely there today. Knew that it was going to be a good day in the gym while I was preparing in the locker room.
9/15/16:
161.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
330 x 3, 3, 3, 3
Bench Press:
135 x 5
165 x 3
185 x 2
200 x 3
195 x 3, 3
190 x 4
Deadlifts:
275 x 3
355 x 3
350 x 3, 3, 2, 1
Standing BB Overhead Press: *paused*
120 x 4, 4
115 x 4
Machine Low Rows:
260 x 5, 4, 5
DB Hammer Curls:
50s x 6 *alternated*
45s x 6, 6 *simultaneous*
Standing Cable Overhead Triceps Extensions:
60s x 7, 7, 7
REALLY happy with the squats, but my left vastus medialis was giving me a little bit of trouble. Back squats seem to beat me up substantially more than front squats do. Bench was all right, but was expecting to be able to handle four triples will 200. Ah well. Progressing at any rate.
up up we go!
[QUOTE=IK9;1462353003]up up we go![/QUOTE]
loving it, mane. Chasing down those PRs now.
Okay, exactly 15 weeks post-contest today, and average weekly weigh-in for this week so far is 162.36 lbs. Calculated it out, and I have gained 0.57 lbs/week on average since I competed. Satisfied with that fact
9/17/16:
162.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 6, 6, 6
Bench Press:
135 x 5
165 x 3
190 x 6, 6
185 x 7
Machine High Rows:
230 x 6
220 x 7, 7
Lat Pulldowns:
200 x 8, 8, 8
Underhand Grip Pulldowns:
185 x 8, 8, 8
Standing Calf Raises: *paused*
315 x 10, 10, 10
Cable Triceps Pushdowns:
70 x 11, 10, 10
Hanging Leg Raises:
BW x 16, 15
Decline DB Situps:
40 x 15, 14
Very good. Vastus medialis had a little bit of discomfort but nothing terrible. REALLY pleased with the bench press. On the fast track to being the strongest that I've ever been.
Nice.. adding more reps on Bench!
[QUOTE=IK9;1462784073]Nice.. adding more reps on Bench![/QUOTE]
It's actually moving! I can't believe it. I seem to perform better with lighter weights for whatever reason...like i move up ten more pounds and i lose way more reps than expected.
9/18/16:
161.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
325 x 1
355 x 4, 4
360 x 4
Standing DB Overhead Press:
20s x 10
50s x 9, 9, 9
Leg Press:
6 plates/side x 8, 8, 8
Machine High Rows:
185 x 10
190 x 10, 10
Neutral Grip Pulldowns:
180 x 10, 10
175 x 10
Seated Preacher Curls:
25/side x 8
22.5/side x 11, 11
Nunez DB Skullcrushers:
25s x 11, 11, 10
Seated Leg Curls:
140 x 10, 10
Feeling strong. I feel like i'm getting close to the 400 mark on the deadlift once again.
dang.. I wanna hit 405 deadlift lmaooo
[QUOTE=IK9;1462892963]dang.. I wanna hit 405 deadlift lmaooo[/QUOTE]
You really aren't too terribly far off from it. Train it hard next time you're in a surplus and it's yours I bet
9/20/16:
163.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 4, 4, 4, 4
Bench Press:
135 x 5
165 x 3
195 x 4, 4, 4, 4
Incline Bench Press:
155 x 4, 4, 4
Machine Low Rows:
260 x 5, 5, 5
Supinating DB Curls:
45s x 7
40s x 9, 8
Cable Triceps Pushdowns:
75 x 9, 9, 8
Seated Calf Raises: *paused*
4 45s x 8, 8, 8
Hanging Leg Raises:
BW x 16, 16
Decline DB Situps:
40 x 16, 16
Good. Really happy about the squat and bench. especially bench. I feel like there's like a cutoff at 195 for me where it just gets extremely difficult. 195 feels much harder than 190.
Try 2 reps at 185 lbs.. 1st one paused at your chest for 3 seconds.. then 2nd rep touch & go and you'll feel that 195 lbs will go up a lot faster & smoother [=
[QUOTE=IK9;1463123433]Try 2 reps at 185 lbs.. 1st one paused at your chest for 3 seconds.. then 2nd rep touch & go and you'll feel that 195 lbs will go up a lot faster & smoother [=[/QUOTE]
May give that a go when I start adding in paused benching here in the next month or so ;D
9/22/16:
164.2 lbs. (Outlier. Idk where this came from!)
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 5, 5, 5, 5
Bench Press:
135 x 5
165 x 5
190 x 5, 6, 5, 4
Deadlifts:
275 x 3
330 x 5, 5
335 x 5
330 x 4, 1
Standing BB Overhead Press: *paused*
95 x 8, 8, 8
Chest Supported T-Bar Low Rows:
2 45s x 8, 8, 8
DB Hammer Curls:
40s x 10, 10 *simultaneous*
40s x 10 *alternated*
Standing Cable Overhead Triceps Extensions:
50 x 10, 10
45 x 10
Pretty good session, but I was wrecked at the end of it. Threw a new rowing movement into the rotation
9/24/16:
164.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 8, 8, 8
Bench Press:
135 x 5
155 x 3
175 x 8, 8
170 x 8
Chest Supported T-Bar High Rows:
45 + 35 x 7 (did a few reps with a different grip a moment prior to this. Trying to decide what grip to go with)
45 + 35 x 9, 9
Lat Pulldowns:
155 x 12, 12, 12
Underhand Grip Pulldowns:
150 x 12, 12, 12
Standing Calf Raises: *paused*
255 x 15, 15, 14
Cable Triceps Pushdowns:
55 x 15, 15, 15
Hanging Leg Raises:
BW x 16, 15
Decline DB Situps:
40 x 15, 15
Really good. Squats were feeling so smooth and natural today. and hit my desired reps on bench.
How long does these workouts take you nowadays?
[QUOTE=IK9;1463700891]How long does these workouts take you nowadays?[/QUOTE]
Just about an hour and a half on the dot, including warmups. Back in college/past years I would be guilty of having like 2.5-3 hour workouts every time due to taking such long rest times. Like when I ran 5/3/1 i took at LEAST five minutes before my top set. Crazy to look back on now. Squats/bench/deadlift all have 2 minute rest times now, timed with a stopwatch. Hectic schedule made me pick up the speed.
[QUOTE=TGreggors;1463703821]Just about an hour and a half on the dot, including warmups. Back in college/past years I would be guilty of having like 2.5-3 hour workouts every time due to taking such long rest times. Like when I ran 5/3/1 i took at LEAST five minutes before my top set. Crazy to look back on now. Squats/bench/deadlift all have 2 minute rest times now, timed with a stopwatch. Hectic schedule made me pick up the speed.[/QUOTE]
Really good doing that weight in 2 minutes.. I take 5 minutes on my heavy sets
I heard/read somewhere that it takes 5 minutes to get 100% ATP back.. 3 minutes for 80%.. not sure if accurate lol
[QUOTE=IK9;1463742821]Really good doing that weight in 2 minutes.. I take 5 minutes on my heavy sets
I heard/read somewhere that it takes 5 minutes to get 100% ATP back.. 3 minutes for 80%.. not sure if accurate lol[/QUOTE]
I bet there is some truth to that. Trying to maximize volume in a timely manner has its pros and cons. Not sure if training in this way hurts growth, but I'm rolling the dice in hopes that it doesn't. I know that some high level people in the sport train with relatively low rest times, so I'm going to hope that I'll be all right, haha. Weightlifters in the olympics only had two minutes to rest between attempts as well, so hopefully there's at least some merit to limiting the rest periods
9/25/16:
164.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 8, 8, 8
Standing DB Overhead Press:
20s x 10
40s x 13, 13, 12
Leg Press:
5 45s + 12.5 x 12, 12, 12
Chest Supported T-Bar High Rows:
45 + 10 x 14, 15, 14
Neutral Grip Pulldowns:
130 x 14, 14, 14
Seated Preacher Curls:
15/side x 14, 14, 14
Nunez DB Skullcrushers:
15 x 16, 15, 15
Seated Leg Curl:
120 x 15, 14
Oh my volume! So many good sessions as of late.
315 for 3 sets of 8? Damn brah, keep killin it
[QUOTE=LoganBrown;1464071521]315 for 3 sets of 8? Damn brah, keep killin it[/QUOTE]
Trying to, man! pushing as hard as I can. Deadlifting twice per week has helped the technique a lot
9/27/16:
162.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 6, 6, 6, 6
Bench Press:
135 x 5
160 x 3
185 x 6, 6
180 x 6, 6
Incline Bench Press:
135 x 7
125 x 9, 8
Chest Supported T-Bar Low Rows:
2 45s + 5 x 8, 8, 7.5, 1
Supinating DB Curls:
35s x 13
35s x 12, 12
Cable Triceps Pushdowns:
60 x 13, 13, 13
Seated Calf Raises: *paused*
3 45s + 15 x 13, 13, 12
Hanging Leg Raises:
BW x 16, 16
Decline DB Situps:
45 x 15, 14
Feeling a bit beat up today. My vastus lateralis(I think?) on my right leg was hurting rather badly for whatever reason on the back squats. Little pains keep popping up like every other week in my lower body. A bit frustrating because it could eventually interfere with long term growth if it persists. May go back to the front squats as my primary leg movement in December since it seems like they don't make me nearly as susceptible to injury as do back squats. We shall see. A bit frustrating to say the least.
9/29/16:
164.2 lbs.
Squats: *with slow descent and pause*
45 x 10
135 x 5
225 x 5
275 x 3
320 x 4, 4
315 x 4, 4
Bench Press:
135 x 5
165 x 3
195 x 3
190 x 4
185 x 4, 4, 1
Deadlifts:
275 x 3
340 x 4, 4, 4, 4
Standing Overhead Press: *paused*
110 x 6, 6, 6
Chest Supported T-Bar Low Rows:
2 45s + 20 x 6, 6
2 45s + 15 x 6
DB Hammer Curls:
45s x 8, 8, 8 *alternated*
Standing Overhead Cable Triceps Extensions:
55 x 8, 7
50 x 9
Leg was still kinda iffy, so slowed down the tempo on the squats considerably and paused at the bottom. Worked out, as I was able to squat without pain. Bench did not go so well for whatever reason, but redeemed myself with the deadlift. On a non-lifting related note, starting to form an idea in my head as to where I'm wanting to go in the pharmacy field. I think that the idea of being a nutrition support pharmacist sounds appealing. Mixing up individualized drug and nutrient IV bags for patients in the hospital while working with physicians, nurses, and other members of the healthcare team sounds like an enjoyable and fulfilling occupation. Only time will tell. Still so early in my career in the field.