Form looks good on Db RDL's. I guess it's just a pain lugging those 120's around haha.
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Form looks good on Db RDL's. I guess it's just a pain lugging those 120's around haha.
[QUOTE=JerG;1522120861]Form looks good on Db RDL's. I guess it's just a pain lugging those 120's around haha.[/QUOTE]
thank ya. thank ya. Such a great movement. Definitely is a huge pain. ESPECIALLY putting them back up. That walk with both of them in-hand after five sets is rough
10/10/17:
171.0 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
185 x 1, 1, 1, 1
DB Romanian Deadlifts:
95s x 13, 13, 13, 13, 13
Low Cable Rows:
145 x 10, 10, 10, 10
140 x 10
Leg Press Calf Raises:
2 45s + 15/side x 15, 15, 15, 15, 15
Machine Lateral Raises:
70 x 18, 18, 18, 17, 15.9
Lying Leg Curls:
90 x 15, 15, 15, 15, 14
Yet another great session. Trained at the downtown YMCA today. Won't be lifting until Friday now. Moved my session forward by one day because I will be prepping for a colonoscopy on Thursday tomorrow, Going to have to have a diet of straight gatorade and apple juice after breakfast tomorrow. My poor gains
10/12/17:
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 4, 4, 3, 1
Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1
355 x 4, 4, 4
Paused Bench Press:
135 x 5
165 x 3
185 x 2
200 x 3, 3, 3
Flat DB Presses:
70s x 11, 11, 10, 10, 9
Seated Machine Curls:
90 x 16, 15, 15, 15, 15
Hanging Leg Raises:
BW x 26, 26
Oblique Cable Crunches:
90 x 18, 18
Abductor Machine:
190 x 18, 19
200 x 17
This was okay, all things considered. Consumed only 1700 calories on Wednesday and went over 50 hours without solid food. Refeeding now to make up for it.
10/14/17:
171.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
245 x 3
260 x 8, 8
Paused Bench Press:
135 x 5
140 x 3
145 x 7, 7
Chinups:
BW x 11, 11, 11, 10, 8.9
DB Overhead Triceps Extensions:
20 x 15, 15, 14, 13, 14
Rear Delt DB Flies:
15 x 15, 14.5, 14.5 13.8, 13.5
Hack Squats:
4 45s/side x 8
3 45s + 35/side x 8, 8, 8, 8
Not bad. Have fully made up for the calories that I lost. I've been thinking a lot about programming lately. May give Ogus 7/5/3 a try here in a bit. My big three just aren't making the strides that I'd like, although I do think that I may be making hypertrophy progress. Will be taking photos tomorrow to gauge.
10/16/17:
172.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 1, 1, 1
Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1, 1, 1
Paused Bench Press:
135 x 5
150 x 3
165 x 1, 1, 1
HS Lat Pulldowns:
155 x 8, 8, 9, 9, 9
Incline DB Presses:
60s x 12, 12, 12, 12
55s x 12
Hanging Leg Raises:
BW x 27, 26
Oblique Cable Crunches:
47.5 x 18, 18
Abductor Machine:
160 x 15, 16, 15
Good session. Deload week on the main lifts but making some progress on the accessories
I'm in support of Ogus 7/5/3, I'd like to see how you like it.
Great blog literally went through the hole thing today. Crazy strength gains over the year! Have youu ever tried PHUL since you were doing the 4x week split.
[QUOTE=JerG;1522879871]I'm in support of Ogus 7/5/3, I'd like to see how you like it.[/QUOTE]
I may very well jump ship and give it a go. Really like the setup of it. I just have to find a time for me to really sit down and map out my accessories before starting it, though. For whatever reason, doing that is difficult for me. I always second guess my self when making a program from scratch.
At the very least, I will be finishing out this block of the current program and then think from there. I can see back development being an issue with it. The templates that I've seen online do not devote enough work to the back
[QUOTE=Emakihar;1522975151]Great blog literally went through the hole thing today. Crazy strength gains over the year! Have youu ever tried PHUL since you were doing the 4x week split.[/QUOTE]
Thank you! That is so cool to read. Especially since I feel like I'm just talking to myself day after day in here. That's a whole lot of tedious reading. But I have thought about it. Based on what I've read, though, PHUL does not appear to have enough work for the big three for me....nor does it seem to have enough volume. I love the powerlifts. And i've really grown to enjoy full body training so much that I can't see myself setting up my programming another way. Even if I end up running 7/5/3, I fully intend on setting up my assistance exercises so that I'm doing full body 4x/week. High frequency is fantastic to me.
[QUOTE=TGreggors;1522994051]Thank you! That is so cool to read. Especially since I feel like I'm just talking to myself day after day in here. That's a whole lot of tedious reading. But I have thought about it. Based on what I've read, though, PHUL does not appear to have enough work for the big three for me....nor does it seem to have enough volume. I love the powerlifts. And i've really grown to enjoy full body training so much that I can't see myself setting up my programming another way. Even if I end up running 7/5/3, I fully intend on setting up my assistance exercises so that I'm doing full body 4x/week. High frequency is fantastic to me.[/QUOTE]
Ahh gotcha mate, yeah program right now seems to be pretty intense with the full body, but for your incase 'if it aint broke, dont fix it' cause every thing seems to be going up,up,up
[QUOTE=Emakihar;1523049241]Ahh gotcha mate, yeah program right now seems to be pretty intense with the full body, but for your incase 'if it aint broke, dont fix it' cause every thing seems to be going up,up,up[/QUOTE]
I feel like compound movements/spreading out the work throughout the week gets you more bang for your buck, so to speak. If there's a chance that I may increase my rate of muscle gain by systematically spreading the work out to manage fatigue, I'm going to do it! More enjoyable for me for whatever reason, too. : )
I do think that I will be giving 7/5/3 a go, though. Did 5/3/1 for two years and i loved the format. I'm going to keep my accessory work the same and just do the 7/5/3 scheme for my squat/bench/deadlift. Going to start off with two bench days instead of an OHP when we get it going. Probably will get it started at the end of my block in four weeks.
10/18/17:
173.2 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3, 3
DB Romanian Deadlifts:
110s x 11, 11, 11, 11, 11
Seated Cable Rows:
155 x 9, 9, 9, 9, 9
Machine Calf Raises:
130 x 15, 15, 14, 14, 14
Seated DB Lateral Raises:
15s x 18, 18, 17, 17, 16.9
Lying Leg Curls:
90 x 15, 15, 15, 15, 15.8
Enjoyed the session. I was thinking about programming options all throughout the day today and how i'd set up a new routine. I think I pretty much have it set up. Assistance stuff will just stay the same. Now I need to plug all of the stuff into my excel spreadsheet before the next four weeks pass by :) I probably don't switch up my routine enough, truth be told. I stay devoted to a program for at least a year, many times.
Finishing out the deload on Friday!
I dont think you need to stress out about the accessory exercises.. all in all.. that's all they are.. ACCESSORY exercises.. anyhoo.. keep up the good work!
[QUOTE=IK9;1523177261]I dont think you need to stress out about the accessory exercises.. all in all.. that's all they are.. ACCESSORY exercises.. anyhoo.. keep up the good work![/QUOTE]
If I were purely focusing on powerlifting I would agree with you to a great extent. But since I still am very much focused on my bodybuilding as well, these things tend to be pretty important! Squats, bench and deads alone aren't going to develop that posterior chain/the delts that I'm looking for
10/20/17:
173.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 4, 4
Deadlifts:
225 x 5
275 x 3
315 x 4, 4
Paused Bench Press:
165 x 8, 8, 8, 8, 9
Curl Machine:
50 x 16, 16, 16, 16, 17
Hanging Leg Raises:
BW x 27, 28
Oblique Cable Crunches:
55 x 15, 15
Abductor Machine:
160 x 16, 16, 15
Good stuff. Deload is over
10/21/17:
172.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
270 x 10, 10, 10
Paused Bench Press:
135 x 5
145 x 3
150 x 10, 10, 10
Neutral-ish Grip Chinups:
BW x 10, 10, 10, 10, 8
DB Rear Delt Flies:
15s x 15, 15, 15, 14.5, 14.5
DB Overhead Triceps Extensions:
20s x 15, 15, 15, 13, 13
Leg Press Machine:
300 x 12, 12, 12, 12, 13
looking good, on a side note. Did you always want to head into pharmacy school? it sounds like its pretty killer. Wonder if its the same workload as med school. Oh yeah, since deload is done now, are you heading into ogus 7/5/3?
[QUOTE=Emakihar;1523509991]looking good, on a side note. Did you always want to head into pharmacy school? it sounds like its pretty killer. Wonder if its the same workload as med school. Oh yeah, since deload is done now, are you heading into ogus 7/5/3?[/QUOTE]
I had a pretty good idea that it's what I wanted to do since my freshman year of college. I had a passion for nutrition from an early start, and then I learned in college that drugs are really not that different from food in a lot of ways. Was torn between pharmacy and being a dietitian. Figured out that I have a knack for chemistry, especially organic, and kinda just ran with it. Took the PCAT, did well, and here I am in year two! It is absolutely brutal for me, but I couldn't see myself doing anything else. Fits like a glove. I don't think it's as difficult as medical school, but it is surely close. I've heard from people who have done both that they are similar in terms of difficulty.
But not running it yet. Waiting until the program peaks in four weeks then we'll be heading into it. Current program comes in eight week blocks so I'm just going to finish it out
10/23/17:
173.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 3, 3, 3
Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1
345 x 3, 3, 3
Paused Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
170 x 3, 3, 3
HS Lat Pulldowns:
130 x 12, 12
135 x 12, 12, 12
Incline DB Presses:
65s x 10, 11, 10, 10, 10
Hanging Leg Raises:
BW x 28, 28
Oblique Cable Crunches:
55 x 16, 16
Abductor Machine:
160 x 16, 16, 16
10/25/17:
173.2 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
175 x 5, 5, 5
Barbell Good Mornings:
135 x 5
185 x 12
205 x 10
195 x 12, 11
Cable Rows:
135 x 13, 13, 13, 13
Machine Lateral Raises:
70 x 18, 18, 18, 17, 17
Lying Leg Curls:
90 x 16, 16, 16, 16, 16
Machine Calf Raises:
130 x 15, 15, 15, 14, 14
First time trying barbell good mornings! Did them in lieu of my DB romanians. I love the db romanian deadlift, but they've been in rotation since early May now, so I feel as though giving another movement a go in their place is probably justified. Did this session in my downtown YMCA. I keep alternating gyms on my mid-week session. I'm a big fan of the machine lateral raise over the dumbbell variety.
Just started on a new medication for my irritable bowel syndrome, prescribed by my gastroenterologist...hoping for some improvements there
10/27/17:
174.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5
Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 5, 5, 5
Paused Bench Press:
135 x 5
150 x 3
155 x 9, 9, 9
140 x 12, 12
175 x 6, 6, 6
Machine Biceps Curls:
50 x 17, 17, 17, 17, 18
Hanging Leg Raises:
BW x 29, 28
Oblique Cable Crunches:
55 x 17, 17
Abductor Machine:
160 x 17, 17, 17
10/28/17:
173.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
280 x 9, 9, 9
Paused Bench Press:
135 x 5
155 x 3
175 x 2, 2, 2, 2
Machine Leg Press:
330 x 10, 10, 10, 10, 11
Neutral-ish Grip Chins (was at a different gym so the grip I used was wider than normal):
BW x 10, 10, 10, 9, 7.9
DB Overhead Extensions:
20 x 15, 15, 15, 14, 14
DB Rear Delt Flies:
15 x 20, 20, 19, 19, 19
This was nice. Starting to see some new shape in my delts
Whats good man, for side raises, have you tried alberto nunez style of Db side raises? he slightly bends over when doing them, they hit hard!
[QUOTE=Emakihar;1524377831]Whats good man, for side raises, have you tried alberto nunez style of Db side raises? he slightly bends over when doing them, they hit hard![/QUOTE]
I've tried them like that...but they're hard to emulate. I think he pretty much exclusively uses the lateral raise machine now, though. Which I much prefer, too. Only one of the gyms that I train at has one of those, though.
Have you seen berto here lately? he is more peeled than he's ever been
10/30/17:
174.0 lbs.
Paused Bench Press:
45 x 10
135 x 5
165 x 3
190 x 4, 4, 4
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 2, 2, 2, 2
Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1
355 x 2, 2, 2, 2
Incline DB Presses:
70s x 9, 9, 9, 9, 9
Lat Pulldowns:
150 x 10, 10, 10, 10, 10
Hanging Leg Raises:
BW x 29, 29
Oblique Cable Crunches:
55 x 18, 18
Abductor Machine:
160 x 18, 18, 18
Bench technique is feeling pretty on point. Reps are getting a tad high on the hanging leg raises. Will be changing movements more than likely when I hit 30 across.
[QUOTE=TGreggors;1524387831]I've tried them like that...but they're hard to emulate. I think he pretty much exclusively uses the lateral raise machine now, though. Which I much prefer, too. Only one of the gyms that I train at has one of those, though.
Have you seen berto here lately? he is more peeled than he's ever been[/QUOTE]
yeah i get you, the side raise machine is strong~, nope but not suprised hahha eh
11/1/17:
173.6 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
160 x 8, 8, 8
BB Good Mornings:
135 x 10
205 x 9, 9, 9, 9, 9
Low Cable Rows:
150 x 10, 10, 10, 10, 10
Calf Raise Machine:
130 x 15, 15, 15, 15, 15
Seated DB Lateral Raises:
15s x 18, 18, 18, 18, 17
Lying Leg Curls:
100 x 15, 15, 15, 13, 13
This was great all around. Enjoying getting acclimated to good mornings.
The next month is going to be absolutely exhausting for me. School is about to get busier than it ever has been since I started. Clawing my way to December 4th
11/3/17:
169.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 4, 4, 4
Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1
355 x 4, 4, 4
Paused Bench Press:
135 x 5
165 x 3
185 x 1, 1, 1, 1, 1
155 x 10, 10, 10, 9, 9
Machine Curls:
50 x 18, 18, 18, 18, 18
Hanging Leg Raises:
BW x 30, 28
Twisting Oblique Crunches:
60 x 13, 12
Abductor Machine:
160 x 19, 18, 17
11/4/17:
169.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 8, 8, 8
Paused Bench Press:
135 x 5
165 x 3
185 x 2
200 x 3, 3, 3
Neutral-ish Grip Chinups:
BW x 10, 10, 10, 10, 10
DB Overhead Triceps Extensions:
20 x 15, 15, 15, 15, 15
DB Rear Delt Flies:
15s x 15, 15, 15, 15, 15
Machine Leg Press:
345 x 8, 8, 8, 8, 8
Solid work here
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