Still keeping up with your progress.. 170 lbs.. you getting big!
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Still keeping up with your progress.. 170 lbs.. you getting big!
[QUOTE=IK9;1514847981]Still keeping up with your progress.. 170 lbs.. you getting big![/QUOTE]
You pop in at the most random times! Still pushing. Four weekly workouts make the whole process sustainable for me. Feeling pretty large, for me anyways, at this weight. Enjoying the process as always.
8/9/17:
171.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
165 x 8, 8, 8
HS Low Rows:
2 45s + 20/side x 8
2 45s + 15/side x 8
2 45s + 10/side x 8
DB Rows:
110 x 8, 8
DB Romanian Deadlifts:
110s x 10, 9, 9, 9, 9
Leg Press Calf Raises:
2 45s + 35/side x 15, 14, 14, 14, 15
Cable Lateral Raises:
30 x 16, 16, 16, 16, 15
Lying Leg Curls:
90 x 13, 13, 12, 12, 12
Good. Heaviest I've ever gone on DB romanians. Working in a lower rep range on them at the moment. Doing wave progression with 12s, 10s, and 8s. Form felt a bit sloppy on rows and lateral raises. Can't let the chase for progressive overload defer me from using proper technique
8/11/17:
170.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5
Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 5, 4
325 x 6
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
190 x 1, 1, 1, 1, 1
Flat DB Presses:
75s x 10, 10
70s x 10, 10, 10
DB Pinwheel Curls:
40s x 14, 14, 14, 14, 13
Hanging Leg Raises:
BW x 17, 17
DB Decline Twisting Situps:
20 x 13, 11
Abductor Machine:
110 x 15, 15, 15
Not a bad first session at my new gym. Missed a rep on the deadlift, which I was not expecting today.
Anyways, got some bloodwork done this week, just out of curiosity. Test levels were at 384 ng/dL, so they're actually pretty damn low. On the bright side, cholesterol was at 161. Going to increase my dietary fat intake in order to see what I can do about the testosterone. I eat a low fat diet (like 50 grams) so I have some room to increase them for sure.
8/12/17:
169.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
255 x 3
285 x 8, 8, 8
Bench Press:
135 x 5
165 x 3
185 x 1
200 x 4, 4, 4
Chinups:
BW x 11, 11, 11, 10, 9
Single Arm DB Overhead Triceps Extensions:
20 x 14, 12, 11, 11, 11
Machine Rear Delt Flies:
60 x 14, 14, 12, 13
Cable Rear Delt Flies:
15 x 16
Machine Squat:
240 x 12
320 x 7
300 x 8
Machine Leg Press:
310 x 8, 9
Tried a bunch of different variations of some of my accessories since this gym has so much equipment. Really liked the new leg press that I found and the cable rear delt fly...Excellent contraction.
Have boosted my fat intake in place of some of my carbs to hopefully treat this low testosterone problem. Will be boosting my intake from 50 grams to roughly 75 (85 today). Thinking about getting another checkup this winter to see if I can make any meaningful changes.
I wouldnt say that is low T.. I'd be worried if it dips below 200 tho
[QUOTE=IK9;1515486931]I wouldnt say that is low T.. I'd be worried if it dips below 200 tho[/QUOTE]
Definitely on the lower end...hoping that eating a higher fat diet at least does something. Lower than I would like
8/14/17:
171.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 1, 1, 1, 1, 1
Deadlifts:
225 x 5
275 x 3
325 x 2
365 x 1
360 x 1
355 x 1, 1, 1
Bench Press:
135 x 5
155 x 3
170 x 7, 7, 7
Lat Pulldowns:
110 x 15, 15
125 x 13, 13, 14
DB Overhead Presses:
40s x 13, 13, 13, 13, 13
Hanging Leg Raises:
BW x 18, 19
DB Decline Twisting Situps:
20 x 13, 11
Abductor Machine:
120 x 15, 15, 15
Rough session, even though I was doing speed work. GI tract was not cooperating. Reps were moving slow on the power deads so I lowered the weight just a tad. Made progress on DB overhead presses
8/16/17:
171.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
195 x 1, 1, 1, 1
Low Cable Rows:
105 x 18
135 x 12, 12, 12, 12
DB Romanian Deadlifts:
110s x 10, 10, 10, 9, 9
Leg Press Calf Raises:
2 45s + 35/side x 13, 13, 10
2 45s + 15 x 13, 13
Lateral Raise Machine:
70 x 16, 17, 16, 15, 15
Lying Leg Curls:
90 x 16, 14, 14, 13, 13
Nice. Lifted at a different YMCA, the one in downtown Nashville. Really cool gym. Classes are in full swing so the schedule is hectic once again
8/18/17
171.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 4, 2, 2, 2, 2
Deadlifts:
225 x 5
275 x 3
315 x 2
355 x 4, 4, 4
Bench Press:
135 x 5
165 x 3
185 x 2
200 x 1
215 x 2, 2, 2, 2, 1
Flat DB Presses:
80s x 8, 8
75s x 8, 8, 7
DB Pinwheel Curls:
40s x 14, 14, 14, 14, 14
Hanging Leg Raises:
BW x 19, 19
DB Decline Twisting Situps:
20 x 13, 12
Abductor Machine:
130 x 16, 16, 14
Not too pleased with this. Not sure what's up with my strength at the moment. Guessing that I could be a bit overreached...? Deloading on the main lifts starting tomorrow. Lots of chillin' and studying on deck for the weekend.
8/19/17:
169.6 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 11, 11, 11, 10, 9
Overhead Single Arm DB Triceps Extensions:
20 x 14, 14, 13, 13, 13
Cable Rear Delt Flies:
15 x 15, 15, 13.5, 13, 14
Machine Leg Press:
280 x 12, 12, 12, 12, 11
The DOMS in my chest and front delts is real. I've trained at three different YMCAs in the span of a week. lol not even intentional really, either
8/21/17:
171.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 1, 1, 1
Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1, 1, 1
Bench Press:
135 x 5
165 x 3
180 x 1, 1, 1
Standing DB Overhead Presses:
45s x 11, 11, 10, 10, 10
Lat Pulldowns:
125 x 15, 14, 14, 13, 13
Hanging Leg Raises:
BW x 21, 20
DB Decline Twisting Situps:
20 x 13, 13
Abductor Machine:
130 x 16, 16, 16
Another deload session. Two more remain. I can tell that i've needed it
8/23/17:
171.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 3
180 x 3, 3
Low Cable Rows:
150 x 13, 12, 12, 12, 11
DB Romanian Deadlifts:
95s x 13, 12, 12, 12, 12
Leg Press Calf Raises:
2 45s + 15/side x 14, 15, 14, 14, 15
Seated Lateral Raises:
70 x 17, 17, 16, 16, 16
Lying Leg Curls:
90 x 15, 15, 15, 14, 14
Still deloading the main lifts. Extremely busy day today
8/25/17:
170.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 4, 4, 4
Deadlifts:
225 x 5
275 x 3
315 x 4, 4
Flat DB Presses:
65s x 15
70s x 13, 13, 12, 11
DB Pinwheel Curls:
40s x 15, 14, 14, 14, 14
Hanging Leg Raises:
BW x 21, 21
DB Decline Twisting Situps:
20 x 14, 13
Abductor Machine:
140 x 15, 14, 12
Deload is done. Back to the grind tomorrow.
8/26/17:
169.2 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, 11, 11, 8, 8
Single Arm DB Overhead Triceps Extensions:
20 x 14, 14, 14, 14, 13
Rear Delt Cable Flies:
15 x 16, 16, 16, 16, 15
Machine Leg Press:
300 x 10, 10, 10, 10, 10
Good session
8/28/17:
171.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 3, 3, 3
Deadlifts:
225 x 5
275 x 3
315 x 2
345 x 3, 3, 3
Bench Press:
135 x 5
160 x 3
185 x 3, 3, 3
Lat Pulldowns:
140 x 14, 13, 13, 12, 12
Standing DB Overhead Presses:
50s x 9, 9, 9, 9, 8
Hanging Leg Raises:
BW x 22, 21
Decline Twisting DB Situps:
20 x 14, 13
Abductor Machine:
150 x 12, 12, 11.5
Feeling a bit of DOMS today. Experimenting with different food sources on the days where I lift before 6 am. Tried just a protein bar this morning before training and i felt light and mobile. Good progress on the DB ohps.
I just got my test levels checked.. 266 ng/dl lol
[QUOTE=IK9;1517816361]I just got my test levels checked.. 266 ng/dl lol[/QUOTE]
Weren't you on TRT? Guessing that you got off of it. Why, if so?
8/30/17:
172.2 lbs.
Bench Press:
45 x 10
135 x 5
165 x 3
190 x 5, 5, 5
DB Romanian Deadlifts:
105s x 10, 10, 10, 10, 10
Low Cable Rows:
165 x 9
150 x 11, 9, 10, 10
Leg Press Calf Raises:
2 45s + 15/side x 15, 15, 14, 14, 14
Machine Lateral Raises:
70 x 17, 17, 17, 17, 17
Lying Leg Curls:
90 x 15, 15, 15, 15, 13.8
Good stuff. Feeling like I'm making progress
[QUOTE=TGreggors;1518014821]Weren't you on TRT? Guessing that you got off of it. Why, if so?[/QUOTE]
Yeah, I was but I got off because I was unmotivated to go to the gym.. haven't really touched a weight since March 2017.. roughly 6 months
I went from almost 180 lbs down to 152 lbs now from zero physical activity.
I'm moving into a condo with my fiance tomorrow and we have a 2-story gym there.. I'm gonna get back to lifting after I finish moving
[QUOTE=IK9;1518034731]Yeah, I was but I got off because I was unmotivated to go to the gym.. haven't really touched a weight since March 2017.. roughly 6 months
I went from almost 180 lbs down to 152 lbs now from zero physical activity.
I'm moving into a condo with my fiance tomorrow and we have a 2-story gym there.. I'm gonna get back to lifting after I finish moving[/QUOTE]
Why'd ya get off just because you weren't lifting? No shame in taking it without being in the gym....some people really need it to function, man. Do what you can when you can, though. As you know, the weight room will always be there. Sometimes other things in life need to take priority.
9/1/17:
172.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5
Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 5, 5, 5
Bench Press:
135 x 5
150 x 3
165 x 9, 9, 9
Flat DB Presses:
75s x 10, 9
70s x 10, 10
65s x 10
DB Pinwheel Curls:
40s x 15, 14, 14, 13, 12
Hanging Leg Raises:
BW x 22, 22
Twisting DB Situps:
20 x 14, 14
Abductor Machine:
150 x 12, 12, 12
Good. Really liked how everything was feeling, especially on the big three.
9/2/17:
171.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
255 x 3
285 x 9, 9, 9
Bench Press:
135 x 5
160 x 3
190 x 2, 2, 2, 2
Chinups:
BW x 11, 11, 10, 10, 9
DB Overhead Single Arm Triceps Extensions:
20 x 14, 14, 14, 14, 15
Rear Delt Cable Flies:
15 x 16, 15, 16, 16, 16
Machine Leg Press:
320 x 8, 8, 8, 8, 8
Good. Loving training at the moment
9/4/17:
172.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 2, 2, 2, 2
Deadlifts:
225 x 5
275 x 3
315 x 2
355 x 2, 2, 2, 2
Bench Press:
135 x 5
165 x 3
185 x 2
200 x 4, 4, 4
Incline DB Presses:
65s x 12, 12, 10
55s x 14, 10
Lat Pulldowns:
150 x 12, 12, 12, 12, 12
Hanging Leg Raises:
BW x 23, 22
Decline Twisting DB Situps:
20 x 14, 10
Abductor Machine:
150 x 13, 13, 12
Good. I believe that I'm going to substitute my overhead presses for a 45 degree incline press for the time being. My chest feels like it's still a glaring weakness, even while benching 4x/week, but my shoulders are still miles ahead of it. No actual overhead pressing in the program as of now. I hope that all of the flat/incline pressing coupled with lateral raises and rear delt flies will keep progress moving forward.
9/6/17:
172.2 lbs.
Bench Press:
45 x 10
135 x 5
155 x 3
170 x 8, 8, 8
DB Romanian Deadlifts:
120s x 8, 8, 8, 8
110s x 8
Low Cable Rows:
165 x 8, 8
155 x 8, 8, 8
Machine Calf Raises:
130 x 13, 13, 13, 12, 14
Lying Leg Curls:
70 x 18
90 x 15, 15, 14, 13.7
Standing DB Lateral Raises:
20s x 16
Seated DB Lateral Raises:
15s x 15, 15, 15, 15
Solid. Never have used such heavy dumbbells for romanians before
9/8/17:
173.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
345 x 3, 3, 1 (failed second)
335 x 3, 2
Deadlifts:
225 x 5
275 x 3
315 x 2
355 x 4, 4, 4
Bench Press:
135 x 5
165 x 3
195 x 1, 1, 1, 1, 1
Flat DB Presses:
75s x 8, 8, 8, 8, 8
DB Pinwheel Curls:
40s x 15, 14, 14, 12, 12
Hanging Leg Raises:
BW x 23, 23
Abductor Machine:
150 x 14, 14, 14
Decline Twisting Situps:
20 x 15, 12
Wrecked. Either the barbells/plates in this gym are substantially heavier or I am just absolutely overreached. I think it's the former. All barbell lifts seem to be down while others are progressing.
9/9/17:
171.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 8, 8, 7, 1
Bench Press:
135 x 5
165 x 3
185 x 2
205 x 1
215 x 2, 2, 2, 2, 1
Chinups:
BW x 11, 11, 11, 10, 10
Rear Delt Cable Flies:
15 x 16, 16, 16, 15, 16
Overhead Single Arm DB Triceps Extensions:
20 x 15, 15, 15, 15, 15
Machine Leg Press:
280 x 12, 12, 12, 12, 13
First time I've missed a rep in a hypertrophy squat session on this program....Decreasing my projected one rep max on the squat and bench by ten pounds next cycle. Frustrating stuff here
9/11/17:
174.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
335 x 1, 1, 1, 1, 1
Deadlifts:
225 x 5
275 x 3
315 x 2
365 x 1, 1
355 x 1, 1, 1
Lat Pulldowns:
125 x 12
135 x 10, 10, 10, 10
Hanging Leg Raises:
BW x 23, 23
Twisting Decline Situps:
20 x 14, 13
Seated Abductor Machine:
150 x 14, 14, 14
Took imodium before bed, so that likely attributed to the heavier weigh-in. Have gotten up to just over 20 over stage weight, just to see how my testosterone levels would respond. Going to be feeling it out from here
Are you sick? Why are you taking Imodium?
My workouts have been hit or miss too. Frustrating!
[QUOTE=JerG;1519157631]Are you sick? Why are you taking Imodium?
My workouts have been hit or miss too. Frustrating![/QUOTE]
I've mentioned it a few times on here, but I have some pretty annoying chronic digestive stuff going on. It gets worse with stress. Think i'd qualify it as irritable bowel syndrome. It's a preventative. i take it before i lift, if needed.
At least you have an excuse for it! You're pretty dieted down right now. I'm rather bulked. The weights seriously have just been heavier ever since I started lifting at this particular gym