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Sunday July 28, 2019
ME Lower
Sumo Deadlift
*135x3
*225x2
*275x2
315x2
345x2
380x3 (PR)
Seated Leg Curl
90x12,10,8 (possibly PR)
Belt Squat
135x10
185x10
225x10
250x10
275x8
(Volume PR on belt squats)
Standing Calf Raise
140x12,10,10,8
100x10,8,8
Assisted Pull-ups
16 lbs assistance 2x6
High to Low Cable Row
80 2x10
My lower back and hips were sore going into this likely from all the walking I did. Glad to hit a PR on sumo pulls again. My biceps are fried from yesterday’s push session in which I did biceps at the end so my pull-ups really sucked but glad I’m close to not using assistance again.
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Tuesday July 30, 2019
DE Upper Body
DE Bench Press w/ double minis
*45 3x5 (Close/Comp/Wide no rest)
135 5x5 (2 close, 2 comp, 1 wide)
Time - 5:46
OHP
*45x5
*75x3
*105x1
125x4 (PR for strict standing)
95 2x5
Flat Neutral DB Bench
55’s x21,15
Rope Pushdown
30x15,8
Lat Pulldown
105 2x10, 1x8
Face Pull
30x25,18
Machine Preacher Curl
50x15,10,8
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Thursday August 1, 2019
Lower Body
Front Squat
*45x5
*95x4
*135x3
*185x2
225x1
250x1
275x1 (big PR while exhausted)
Good Morning
*45x5
135x5
160x5
185x5
210x7 (big PR)
Narrow Leg Press
315 x10,8,6 (4-5 sec negatives)
Calf Press
315x15,12,10,8 (30 sec rest)
One Arm HS Row
45x15,12,10,8 (30 sec rest)
Decided to forgo DE work today as I’m exhausted and couldn’t handle too much squat volume so decided to pick a light Variant for additional ME work. 275 I believe is a 10 lb PR; my front squat has always been very weak by % of my back squat.
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Saturday August 3, 2019
ME Upper Body
Pause Close Grip Bench w/ double minis
*45 2x5 no bands
*45x3 (start sets w/ bands)
*95x3
*135x3
165x3
195 2x2 PR
Close Grip Bench Press
135x31 (Tied an old PR from back when I could hit 275 paused)
Cable Crossover
50 2x10, 1x8 PR
Assisted Neutral Pull-up
28 lbs assistance 2x8
58 lbs assistance 2x8
Standing Machine Side Lateral
50 3x10
Face Pull
3 plates 3x30 (to counter all the pressing I’ve been doing; my pulling volume has been less recently)
Seated DB Curl
20’s 3x12
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Sunday August 4, 2019
ME Lower Body
SS Yoke Bar Squat
*70 2x4
*160x2
*210x2
*250x2
300x1
320x1
340x2 (PR)
250 3x5
Hyper Extension
BWx10
35 2x10
Unilateral Leg Press
*45x10
*90x10
90x10 (deeper)
135 2x10
Unilateral Leg Curl
40 2x10
30x10
Seated Calf Raise
90x25
105x20
115x15
125x12
Triple dropset 135x10, 90x10, 45x10
Machine T-Bar Row
45x10
90x8
115 2x6
(Only counted plate weight)
Good and bad workout. SS Yoke squats felt sluggish. My 320 single was more difficult than any rep of 320x3 last time I touched this bar but then I zoned in on 340 and hit a double for a PR. I hit 340x2 on the regular safety squat bar before but this was the first time on the Yoke bar. My hips were already sore from walking so much the past couple days. Also my squat volume has been down for a couple weeks between being on mini vacation and focusing on Accessory work for volume this past week; so I’ll be looking to re-up my volume.
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Digging all the volume. How soon before you ramp up for some heavy singles?
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[QUOTE=xRequiem;1585402531]Digging all the volume. How soon before you ramp up for some heavy singles?[/QUOTE]
Thanks! I just hit a 445 squat w/ wraps going on 3 weeks ago so it’ll be a couple cycles before I ramp up on that again; however for pause Bench and even conventional deadlift I’m thinking within the next 3 I’ll ramp up intensity for a max single. I’d like to hit 275+ and 435+ respectively again on those lifts to finally be tied or break my old PRs. Already broke my Squat PR twice as well as sumo deadlift which was nice.
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Tuesday August 6, 2019
DE Upper Body
OHP
*45 2x5
*70x3
*100x1
115x1
130x3 (PR)
105 3x3
DE Bench Press
45 w/ double minis x4
95 w/ double minis x4
145 w/ double minis 6x4 (2 close, 2 normal, 2 wide)
Incline DB Bench
45’s x20,15
Rope Pushdown
20x25,15,10 (this Pushdown Machine feels a lot heavier at the 24/7 gym I train at sometimes)
Lat Pulldown
105x15,10
75 2x10
Side Raise
25’s 2x10
20’s x10
Rear Delt Fly
85 3x10
Barbell Curl
45x10
55x10 (wrist hurt so cut curls here)
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Wednesday August 7, 2019
DE Lower Body
DE Squat
*45x10
*135x5
*185x1
225 8x3 (1 min rest between sets)
225x12 (2 min rest after 8x3)
Leg Extension 100x15,12,10
GHR 6th hole up BW 3x6
Seated Leg Curl 70 2x12
Standing Calf Raise
135x15
155x12
175x10
195x8
215x6
Machine Crunch 80 3x10
Got lightheaded during this workout; I’m so tired. Need to get 8 hours of sleep tonight.
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Thursday August 8, 2019
Upper Back/Biceps Accessory Day
Barbell Row
*45x10
*95x8
*135x5
*155x5
*175x5
185x8 (massive PR; haven’t hit barbell Rows in awhile... need to strengthen them and this is a good start)
135x10
Assisted Chin-up
70 lbs assistance 2x10 (3-4 sec negatives)
Cable Row 90 3x10
Face Pull 20 2x20
DB Shrug 75’s 4x10
Barbell Curl
*45x8
65x8
85x6
Rope Curl
40x16,15,14
Great accessory workout; hope to hit these more often. Wore straps for barbell rows, shrugs, and barbell curls since my left wrist has still had small issues since my 100 lb DB bench attempt with crappy dumbbells in an ocean city gym. Felt good for the most part except for the barbell curls.
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Saturday August 10, 2019
ME Upper Body
Pause Bench Press
*45x10
*135x3
*185x1
*205x1
225x1
245x1
260x1
Incline Bench Press
*45x10
*135x5
170 2x6
Pec Dec Fly
*50x10 (seated cable fly not deep enough)
110 3x10 (switched to pec deck for a deeper stretch)
Lying DB Triceps Extension
*10x10 (standing)
30’s 3x8, 1x6+2 (lying)
Wide Lat Pulldown
10 plates 2x10
8 plates 2x10
Superset
Cable X’s 40x10,7
Side Raise 25’s x8,6
Machine Preacher Curl
60 3x8
xRequiem, I take it back; I decided to hit singles on pause Bench today lol. I would say “only” got up to 260 before I cut it but that’s 30 more lbs than I started post surgery so I’ll take it. I’ll take 5 weeks to keep training inclines, close Grip, OHP and dumbbell work then probably retest again to try 275. Felt like I hit the rack on the way up making lockout hard, otherwise I may have attempted more than 260 if I had a spot I trusted at the gym. I bench off a powerlifting bench at least now and have the pins set to a level that I can rest the bar and get out from under it if I ever fail.
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Sunday August 11, 2019
ME Lower Body
Warmup Squats
45x5
135x3
225x1
275x1
315x1
365x1 @8 RPE
Deadlift
135x3
225x1
315x1
355x1
395x1
425x1 w/ straps (10 lbs off old PR but also 10 lbs more than last max)
DB Split Squat
40’s 2x8
Machine T-Bar Row
2 plates x6
3 plates 2x6
Seated Leg Curl
100 2x8
Seated Calf Raise
50x35,25,15
Will be working more volume for the next cycle/block of training. Really want to push past my old deadlift PR. Poor sleep quality recently but this is still progress; 10 more lbs than last max.
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Wednesday August 14, 2019
Volume Upper Body
OHP
*45 2x5
*75x3
*95x1
*110x1
125x1
140x1 (Strict Standing PR)
145x1 (Strict Standing PR)
105 2x5
Pause Close Grip Bench
*45x5
*135x5
185 3x5
TnG Normal Grip Bench
185x13
Assisted Wide Grip Pull-up
25 lbs assistance 2x6, 1x8
V-Bar Cable Row
110 3x10
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Thursday August 15, 2019
Volume Lower Body
Squat
45x10
135x5
225x1
315 3x2
225x15
Leg Extension
115 3x15
Seated Leg Curl
40x25
55x15
70x12
85x10
40x20
Standing Calf Raise
75x20
95x15
115x10
135x8
Felt like garbage tonight. Tired. Need to sleep better. Wanted to hit DE work with over 75% of my max squat with straight weight for a lot more sets but by set 3 315 felt bleh. Repped our 225 as I wanted to and hit 15. Some of my high rep PRs last year were 275x15, 315x12, and 340x10. My 1RM has skyrocketed but I didn’t build it through volume on the big 3 so my work capacity stinks. But even back then mid week sometimes my workouts would suffer due to bad sleep.
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Saturday August 17, 2019
Upper Body Deload
Flat DB Bench
*25’s x10
*35’s x10
*45’s x10
55’s x10
65’s x10
75’s x10
Superset
Skullcrusher 40x10, 50x10, 70x8
CG Bench 40x20, 50x20, 70x12
Wide Lat Pulldown
6 plates x10
10 plates 2x8
Face Pull (inner pulley)
3 plates 2x25
Standing Machine Side Raise
40x10
50x10
2 Arm DB Curl
25’s x10
30’s x8
Bike 5 minutes (1.21 miles + 22 cals)
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Sunday August 18, 2019
Lower Body Deload
SS Yoke Bar Good Morning (Conventional DL Stance)
*70x6
*120x3
145x3 (utterly shocking how difficult this was but very easily recoverable compared to a deadlift variation. Using a Yoke Bar with a conventional stance I think is what made it so hard. I usually use an Olympic bar with a squat stance which I’ve gotten up to 210x7 so far)
Beltless Front Squat
*45x6
135x6
160x6
185x6
One Arm DB Row
50x10
65x10
80x10
GHR (6th hole)
BW 3x6 (easy)
Seated Calf Press
180 2x15
Standing Crunch
40 2x20
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Took my baby for a walk for about 19 minutes at a fast pace to get some cardio in.
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Tuesday August 20, 2019
Volume Upper Body (Deload)
Wenning warmups (3 Lift potentiation Circuit)
Band Pullapart Red Mini 2x25
Incline DB Press 25’s 2x25
Incline DB Row 25’s 2x25
Bench Press
95x10
135x10
165x10
200x10 (felt solid, 10 lbs and 1 rep off an old PR and this was after 180 reps of light warmups)
Pull-up
BWx8 (at 200 lbs this is a PR)
Face Pull
20 3x20
Rope Pushdown
20 2x20
Hammer Curl
25’s x20
Dropset 25’s x10 + 15’s x10
Cardio
Rower resistance 6:
1000 meters (5:14)
This was a great workout. Going to start using Wenning warmups again, loved using these before. Also going to be rotating over 10 forms of cardio done 4x a week (2 low intensity sessions, 1 high intensity and 1 medium intensity). All will start out really low volume and build slowly over time. The Wenning warmups will increase my conditioning in their own right a little too.
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Wednesday August 21, 2019
Deload Lower body circuit
Circuit 2x25
Band Pullthrough
BW Squat
BW Calf Raise
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Sunday August 24, 2019
ME Lower Body
Wenning Warmup
Lying Leg Curl 20x25, 30x25
Plate Shrug 45’s 2x25
Side Bend 10 2x25
Pause Squat
*45x5
*135x3
*225x2
275x2
315x2
340x1
365x2 (PR, but depth was a little high)
Sumo Deadlift
*135x5
*225x5
315x5
365x5 (PR by 1 rep)
Belt Squat
250 2x8
Seated Calf Raise
135 4x12 (3 45 lb plates)
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Evening Cardio
Walk 2.7 miles - 50 minutes 24 seconds
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Sunday August 25, 2019 (Noon workout)
ME Upper Body
Wenning Warmup
Lat Pulldown 4 plates x25, 5 plates x25
Rope Pushdown 2 plates 2x25
Face Pull 2 plates 2x25
(All movements during warmup done on lat Pulldown pulley, the weights feel heavier than on the Pushdown pulley)
Incline Bench Press w/ slingshot
45 2x5
95x5
135x5
185x5 w/ slingshot
205x3 w/ slingshot (set PR; first time doing these)
135x15 (no slingshot; 1 rep shy of old PR)
Push-up
BWx18,10,10
One Arm DB Row
55x8
70x8
85x8
100x8 (tied old PR)
Incline Rear Lateral
25’s x15,12,10
Barbell Curl
40x10
60 3x10
First time using slingshot on incline. No caffeine today as I felt more awake than ever. Even with the slingshot though I only got 5 more lbs and 1 more rep than my last incline session (200 2x2). With that said the Pushdowns fatigued my triceps a little and I’m used to caffeinating on the weekends. This still sets a PR though.
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Evening Cardio
Walk 0.9 miles w/ baby in stroller - 17:04
Timed 1 mile run - 10:14
Cut grass earlier in the day after lifting but not counting that lol.
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Wednesday August 28, 2019
Full Body
Pause Bench
*45x12
*95x6
*135x6
185 3x6
TnG Bench
185x14
Squat
*45x12
*135x6
*225x3
275x6
225 2x6
225x15
Machine T-Bar Row
1 plate x10
2 plates x10,8
Face Pull
40 3x10
Life will be very busy the next 2 weeks so I’ll probably just hit full body a few times spread over the next couple weeks with lots of walking in between days as I’ll be out of town multiple times.
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Sunday September 1, 2019
ME Lower Body
Rack Pull (Pin 1)
*135x5
*225x3
*275x2
*315x1
*365x1
405x1
435x1
455x1 (PR)
Backoff set @ 80%
365x3
Belt Squat
*135x6
*225x6
315 4x6 (PR)
Seated Calf Press
180x20,15,12,10
Standing Cable Crunch
10 plates 2x20
Decline Sit-up
BW 2x10
Hardly any sleep and poor nutrition for a few days while running off caffeine so I’ll take this. It was a good workout.
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I had horrifying GI issues this past weekend; probably TMI but had very bloody bowel movements. Pending test results but after 48 hours of being in antibiotic it has cleared up. Could be Shigella (a bacteria similar to Ecoli but potentially worse). Finally feeling better; just tired from lack of sleep.
To say the least this will likely hamper my lifting this week but I go on a mini vacation tomorrow through Sunday. If by Saturday I feel 100% I’ll try to hit a full body Deload workout and then resume training next week.
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Friday September 6, 2019
Chest/Shoulders (Bodybuilding style)
Bench Press
*45x20
*95x10
*135x5
*185x1
*205x1
205x9 (pressing strength is going strong)
Incline HS Press
*1 plate x8
*1 plate + 25’s x8
2 plates x8
2 plates + 25’s x6 PR (failed the top of the 6th rep)
Dip
BW 2x8
Cable Crossover
*60x12
80x12
100x12
Seated OHP
*45x8
95x6
115 2x6
Bent Over Rear Raise
25’s 3x20
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Saturday September 7, 2019
Leg Day (Bodybuilding style)
Squat (no belt or shoes; and narrow stance)
*45x10
*135x8
*185x6
*225x4
*275x2
*295x1
315x6 (PR w/o belt and narrow stance)
Backoff Widowmaker
225x20 (PR w/o belt and narrow stance)
Leg Extension
*40x10
*70x10
*100x10
140x20
DB RDL
65’s 3x12
Seated Calf Raise
50x25,15,12,10
Great workout; taking ciprofloxacin and just found out it’s been known to cause ruptured tendons so now I’m worried. Effects can kick in weeks beyond finishing it. Called the urgent care I went to and they said to lessen the intensity for a few weeks. Guess I’ll keep around 3-4 reps in the tank to be safe.
I also got severely sunburned (another effect of the antibiotic).
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Sunday September 8, 2019
Pull Day (Upper Back/Bis)
Barbell Row
*45x12
*95x6
*135x6
170x6
205x6 (PR)
Backoff set
135x12
Assisted Pull-up
70 lbs assistance 2x10
One Arm DB Row
60x8
75x8
Face Pull
50 2x10
Smith Shrug
*135x10
185 2x10
Barbell Curl
*45x8
65 2x8
Incline DB Curl
20’s 2x10
Only pushed barbell rows today. Left elbow has felt a little weird a few times today so definitely will be careful due to the antibiotics. When I train “Pull” Upper Back includes Traps. I’ll throw in face pulls for extra rear Delt work but my hard real Delt work is on push days.
Really thinking about focusing on some Bodybuilding style training for awhile now since I’m still in off season mode. I’d still push the main lifts and variations of them; but I enjoyed 3 day rotations done twice a week in the past such as Push/Legs/Pull and other ones where I hit everything twice a week still. As usual if I need to miss days due to life circumstances I’ll just merge workouts and do upper/lower as needed.
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Tuesday September 10, 2019
Push Hypertrophy Day
Incline HS Press
*90x8
*140x8
160x8
180x8
(Only plate weight counted)
Flat DB Bench
*50’s x10
*65’s x10
80’s x8
90’s x8 (probably a PR with this being 2nd in the workout)
Pec Deck Fly
85 3x10
Side Raise
*15’s x10
20’s x10
25’s x10
30’s x8 (probably close to an old PR)
Incline Rear Lateral
30’s x12,10,8
One Arm Overhead Extension
20 2x12
(Just chose these since I’m still on my meds and elbows felt weird for a couple days)
Rope Pushdown
40 2x10 (30 sec rest)
30 2x10 (30 sec rest)
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Wednesday September 11, 2019
Lower Body Hypertrophy Day
Lying Leg Curl
*20 2x20
40x15
65x12
95x8 (PR on the particular machine I did these on; it’s harder than others)
Dropset 65x10, 50x10, 40x10 + partials 80x10 (disgusting pump)
Stiff Leg Deadlift (25 lb plates for deeper stretch)
*95x10
*145x10
195 2x10
Leg Press (Slightly Wide Stance w/ 3 sec negatives)
*135x10
*225x10
315 3x10 (Volume PR on this particular one; the leg Press machine I use at 24/7 Fitness is infinite times harder than the other leg presses I use)
Smith Machine Front Squat
*45x10
135 2x8 (Full ROM/deep)
Standing Calf Raise
75x20
95x15
115x12
135x10
155x8
175x6
Machine Crunch
65 4x10
Loved this workout. I’m going to honestly love not just focusing on PRs on the big 3 but high rep PRs on anything and everything. I already did that on some accessory work during powerlifting blocks but tracking PRs on everything will be fun during this bodybuilding phase.
Also had a sick pump throughout all of my legs. By time I got to Smith front squats I was toasted but they felt great on the quads. Counting leg Press weight as if the machine just weighed 45 lbs. I know it’s more but it’ll be easy to track this way.
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Thursday September 12, 2019
Pull Hypertrophy Day
Meadows Row (only using 25 lb plates)
*Bar x10
*Bar + 25 x8
Bar + 50x8
Bar + 75x8 (grip failed so reset between reps 5 and 6 as well as 7 and 8)
Bar + 50x8
Assisted Pull-up
28 lbs assistance 2x8
Machine Pullover
60x15
80x12
DB Shrug w/ 3 sec hold
75’s 3x12
EZ Bar Cable Curl
*4 plates x10
*6 plates x10
8 plates x10
Dropset 10 plates x6, 8 plates x6, 6 plates x6, 4 plates x6
One Arm DB Preacher Curl
20 2x8
Reverse EZ Bar Curl
30 2x10
First time using the machine Pullover as its new at one of the Gold’s I go to. Absolutely loved it. Such a deep stretch. Biggest pump in my lats in just the first set.
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Saturday September 14, 2019
Push Strength Day
Low Incline DB Bench
*35’s x8
*50’s x8
65’s x8
80’s x8 (PR)
90’s x6 (huge PR)
Wide Flat BB Bench
*45x6
*135x6
185 2x6
Low Incline DB Fly
20’s x12
30’s x10
Seated OHP
*45x8
95x8
105x8
Rear Delt Cable Fly
20x12
30 2x10
20x12
Skullcrusher
*40x10
50 2x12
V Bar Pushdown
6 plates x10
8 plates x8
6 plates x10
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Sunday September 15, 2019
Lower Body High Intensity Day
Seated Leg Curl
*50x8
*70x8
90x8
100x8
High Bar Squat (w/ Narrow Stance)
*45 2x6
*135x6
*225x6
275x6
300x6
325x7 (PR for High Bar Narrow Stance)
Leg Extension
90x10
110x10
130x10
Dropset 150x10, 110x10, 70x10 (biggest quad pump ever and likely a PR)
Lying Leg Curl
70 2x20 (almost puked on both sets)
Standing Calf Press
90x15
140 3x12
(All sets at least 2 sec hold at top and bottom)
Donkey Calf Raise
100 2x10
Cable Crunch
8 plates 5x20
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Monday September 16, 2019
Pull Day
Barbell Row
*45x5
*95x5
*135x5
160x5
185x5
210x5 (PR)
Lat Pulldown
90x12
105x10
120x8
135x8
90x12
HS Low Row (One Arm)
*45x8
70x8
80x8
Face Pulls (from Cable Row w/ rope)
45 3x10 (these felt awesome)
DB Shrug (3 sec hold and shrugged much higher)
40’s 3x12 (45 sec rest)
Barbell Curl
*45x8
65x6
85x6
65x8
Machine Preacher Curl
50 2x10
40x10
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Thursday September 19, 2019
Chest & Arms
Chest Press Machine
*55x8
*100x8
145 2x8
Incline DB Bench
*50’s x10
60’s x8
70’s x8
Pec Deck Fly
100 2x8
EZ Bar Curl
15 or 25 x12
35 or 45 x10
65 or 75 x8
75 or 85 x8
(Couldn’t tell if Bar was 15 or 25 lbs)
Seated DB Curl
20’s x10,8,8
DB Overhead Extension
50x10
65 2x8
Straight Bar Pushdown
30x12
40x10
50x8
40x8
So tired, 4-6 hours of sleep a night is killing me. I just can’t fall asleep even if I’m dead tired. Decided to take it “easy” and not hit a barbell variation for Bench today. Incline DB after a new Chest Machine was difficult enough.
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Friday September 20, 2019
Legs
Standing Calf Press
*90x12
180 2x10
Standing Calf Raise
90x8
70 2x8
Donkey Calf Raise
60 2x12
Stiff Leg Deadlift (w/ 25’s)
*95x8
*145x8
195x8
245x6
300x6 (close to a stiff Leg PR)
Seated Leg Curl
50x10
70x8
90x6
105x6 (fried from stiff legs but close to a PR probably)
Hack Squat
*45x8
*135x8
*185x6
225x6
250x6
275x8 (PR; suck at hacks on the cybex machine so I’m happy with this especially with it being after all my hamstring and calf work)
Walking Lunge
BWx20 steps (10 per leg)
25’s x16 steps (8 per leg)
Leg Extension
110x8
130x8
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Saturday September 21, 2019
Back & Shoulders
Seated OHP
*45x8
*75x6
*95x6
115x3
135x3
95x8
One Arm DB Row
*45x8
*60x8
75x8
90x8
105x6 (PR)
HS Front Pulldown
90x10
140x8
90x10
Machine Pullover
60x10
80x10
100x10 (brutal set; PR cuz only 2nd time)
HS Shrug w/ 3 sec squeeze
*135x10
225 2x8
Seated Side Lateral
20’s 3x10
Incline Rear Lateral
25’s 3x15
Face Pull from seated Cable Row
3 plates 2x10
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Tuesday September 24, 2019
Chest & Arms
Flat DB Bench
*40’s x10
*55’s x8
*70’s x6
*85’s x4
100’s x6 (tied old PR; failed 7th rep)
Incline BB Bench
*45x8
135x8
155x8
155x6
Seated Cable Fly
40x10
50 2x10
Dip
BWx8
BWx6
Superset
DB OH Extension *55x8, *65x8, 75x8
Seated DB Curl 25’s x8, 30’s 2x8
(Likely tied an old OH Ext PR)
Rope Pushdown (inner cable pulley)
6 plates x12
6 plates x10
Machine Preacher Curl
50x10
60x8
Barbell Curl
50x10
50 2x8
Crunch
BW 3x12, 1x5 (Abs cramped)
Great workout off bad sleep. Had this been on the weekend I guarantee I’d have more reps on Flat DB Bench so I’m happy I was able to tie an old PR as last time I hit 100’s x6 was on a weekend with lots of sleep and caffeine.
Also the inner cable pulley is easier than the outer one. May have said this before but it’s definitely lighter. I still just record it by plate number (or weight at the other gym) but I’ll specify when it’s the inner cable pulley.
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Wednesday September 25, 2019
Legs
Lying Leg Curl
*40x10
*65x10
80x10
95x8 (PR)
110x6 (PR)
High Bar Squat (Narrow Stance)
*45x10
*135x5
*185x5
*225x5
275x5 (add belt)
315x10 (2 reps shy of old PR; but actually a PR at this stage in the workout after lying leg curls)
Squat Backoff set no belt
185x10
Leg Extension
85x20
100x15
115x12
130x10 (massive pump)
145x8
DB RDL
70’s x12
70’s x10
Calf Press
135x25
185x15
225x12
275x10
Standing Calf Raise
135 4x8
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Thursday September 26, 2019
Back & Shoulders
Yates Row
*45x10
*95x6
*135x6
*165x6
*185x6
205x5
225x6 (massive PR)
Assisted Neutral Grip Pull-up
55 lbs assistance x10
40 lbs assistance x8
25 lbs assistance x6
85 lbs assistance x12 (burn!)
HS One Arm Low Row
*45x8
*70x8
100x8 (PR)
115x8 (massive PR)
Face Pull (from Cable Row)
45 3x12
Seated DB Shoulder Press
*40’s x8
50’s x8
60’s x8 (PR or tied old PR)
Side Raise
25’s x8
35’s x7 (huge PR)
20’s x12
Rear Delt Fly
100x15,12,10
Smith Shrug
135x10
185x15
185x12
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Saturday September 28, 2019
Chest & Arms
Flat Pause Bench
*45 2x5
*135x3
*185x1
*205x1
*225x1
245x1
265x1 (May have had some assistance from spotter; 10 lbs off old competition PR)
Backoff TnG Bench
225x6
Incline HS Press
*90x8
140x8
180x6
(This is a different HS Machine than I usually use, felt heavier)
Pec Deck Fly
110x8
90x8
Superset
Skullcrusher 40x12, 60x8, 80x7 (PR)
EZ Bar Curl 40x12, 60x8, 80x8
Superset
Rope Pushdown 4 plates x15, 5 plates x10
Machine Preacher Curl 40x15, 50x8
Superset
DB Reverse Wrist Curl 20’s 2x10
DB Wrist Curl 20’s 2x10
Standing Calf Raise
100x12
120x8
140x6
80x15
Definitely got overconfident as I had a fantastic night of sleep and felt energized. Also drank a bang energy with a large lunch. With that 265 for pause Bench is a little disappointing, but I’ve been training with high intensity sets to failure. I’m sure if I taper I could peak and hit something bigger. But this is just my ego getting in the way. 1RM strength isn’t the goal right now. Higher rep PRs are and I’ve been hitting them frequently on many movements. This will translate to increased strength on the big 3 whenever I decide to switch Focus back to them. Plus 225x6 Bench is close to my old PR of 7 reps so I’m happy about that.
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Sunday September 29, 2019
Legs
Donkey Calf Raise
80x12
100x10
120x10
140x8
(All PRs since this is the first time doing these first; and only third time doing them)
Seated Calf Raise
45x15
70x12
90x10
(Focused on slowing the reps down)
Stiff Leg Deadlifts (w/ 25’s)
*95x5
*145x5
*195x5
*245x5
295x5
350x5 (PR)
Seated Leg Curl
70x10
90x8
110x6 + 6 sec iso hole + 6 partials (PR)
Leg Extension
*90x10
*110x10
130x10
150x8
Dropset 170x8 + 90x12
(Focused on squeezing/holding at top of each rep)
Smith Front Squat (Deep ATG)
*135x6
185x6
205x5
Walking Lunges
BWx30 (15 per leg)
BWx20 (10 per leg)
Hard workout, finished at 1 hour on the dot on the final step of lunges. Top set of stiff legs was very difficult. Leg curls and extensions were beyond failure. Great PRs. Feeling a small taper coming in the next couple weeks. I think I’ll be able to keep my foot on the gas for a couple more cycles through this 3 day rotation.
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Monday September 30, 2019
Back & Shoulders
Machine T-Bar Row
*1 plate x8
*2 plates x8
2 plates + 25 x8
3 plates x8 PR
2 plates x12
Neutral Grip Pulldown
75x12
105x8
135x6
One Arm Cable Row
45 2x10
Straight Arm Cable Pulldown
40x8
30x12
Seated DB Shoulder Press
*35’s x8
*45’s x6
*55’s x4
65’s x6 PR
Seated Side Lateral
20’s x10
20’s x8
Bent Over Lateral
35’s 2x10
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Digging the volume. When you going to ramp things up again?
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[QUOTE=xRequiem;1588878261]Digging the volume. When you going to ramp things up again?[/QUOTE]
Thanks! I’m starting to feel a little worn down so I’m going to try to hit 2 more 3 day rotations between Wednesday and Tuesday next week; then take 3 days off and then start hitting 3-5’s the big lifts and their variants while still maintaining higher volume on accessories. Do that for 5-6 weeks and Deload again then ramp up to singles most likely. I finally got my diet together so we’ll see how I do with it.
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Wednesday October 2, 2019
Chest & Arms
Low Incline DB Bench
*40’s x10
*55’s x8
*70’s x6
85’s x9 (gigantic PR)
Free Motion Seated Cable Fly
40x12
50x10
60x8
(PRs for this devilish free motion machine)
Dips
BWx10,8,8 (haven’t done this many in a long time with dips placed 3rd in a workout)
DB Overhead Extension
*60x8
70x8
80x8 (PR or ties an old PR)
Long Rope Pushdown
5 plates x10
4 plates x10
3 plates x10
Barbell Curl
*40x5
*60x5
80x5
90x5
Machine Preacher Curl
50x10
60x10 (burn!)
Free Motion Cable Curl
40 2x8
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Friday October 4, 2019
Legs
Squat w/ wraps
*45x10
*135x8
*225x6
*275x3
*315x1
350x8 w/ wraps (PR)
Backoff set no wraps
225x15
Seated Leg Curl
90x8
115x8 (PR)
125x6 (PR; last rep kind of a partial)
Leg Extension
130 3x10
Donkey Calf Raise
100x15,12,10,8,8,8
Very hard but simple workout. Got a 3 hour nap from exhaustion yesterday but then only slept 5 hours last night. Got a couple grilled chicken egg white sandwiches from chick fil a and drank some caffeine; decided to lift early morning today and glad I did.
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Saturday October 5, 2019
Push Day
Flat DB Bench Press
*35’s x10
*50’s x8
*70’s x5
*85’s x3
100’s x7 (PR!!!)
Decline HS Bench Press
*1 plate x8
*1 plate + 25 x8
*2 plates x8
2 plates + 25 x8
3 plates x8 (PR; guessing 270-315 as Idk how much machine weighs)
HS Shoulder Press
1 plate x8
1 plate + 25 x6
One Arm Side Raise
20x10
25x8
Rear Delt Fly
100x12
115x10 (PR)
130x8 (PR)
Fat Bar Pushdown
5 plates x10
6 plates x10
7 plates x10
One Arm Reverse Pushdown
3 plates x12 (crazy pump)
2 plates x15 (nasty pump)
Got ahead of myself and switched the schedule to do all pushing today due to how good I felt from sleep and caffeine even though I haven’t ate much today as I focused on school work all morning and early afternoon. Glad I did as I’m ecstatic I pushed past my dumbbell Bench PR. With more food maybe I would’ve had another rep but I’ll take this! May stick with my old 3 day rotation for a little bit (Legs Push Pull in any order) to prevent overlap between upper body muscles as I could tell my shoulders were getting worn out from pressing every other day or so.
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Sunday October 6, 2019
Pull Day
Deadlift
*135 2x3
*225x1
*315x1
345x1
385x3
Yates Row
135x6
185x6
235x5 (Cheated)
Nautilus Lat Pulldown
*90x10
*140x8
190 2x8
One Arm Cybex Row
*70x10
95x10
120x10
Seated DB Shrug
40’s x15,12,10
Freemotion Cable Curl
40x15,10
Mainly deadlifted since I didn’t do stiff legs on Friday as squats were hard. I typically deadlift with legs and the past month it’s been all stiff leg: Being that this was late night with no caffeine and I haven’t pulled from the floor in awhile I’m happy.
