Nevergain starts over

[nevergain]

Bench (80%): 165x6, 3x2

Incline db press: 65x5x2, 4, 3x2

Cable cross: 45x5x3, 4x2

Arnolds: 45x4, 40x5x4

Dips: 35x5x5

My bench went well today. Incline db was ok. I didn't get 5 reps on arnolds, so I dropped to 40s, but will go back to 45s next time. I think i just need a little more rest before jumping into them. I will also raise dips to 45. All others will stay the same.

[nevergain]

Squats (80%): 225x6, 3x2

Lunges: 45x5x5

Front squat: 155x5x5

Planks: 45x30x5

Cable crunch: 100x5x5

My lower body was very tight when I got started today and I was worried it wasn't going to go too well, so I did some extra stretching and warming up before hand and it went pretty well. I managed to complete all sets so all weights will go up. Lunges to 50's Front squat to 175, Planks to 50 and cable crunch to 110.

[nevergain]

Pull ups (80%): 177x5, 3x2

Military press (80%): 95x6, 3x2

Bent over Row: 195x5x3, 2

Underhand cable: 145

Face pull: 85

Curls: 35

Came so close to getting 6 reps on the pull ups, just not quite there. Military press felt good, then came the rows. The first few sets went well, then it felt like a pinch in my left ab. I thoght maybe the bar had caught my skin, so after my normal rest I went again and felt more pain in the same area on my second rep and thats when I decided to stop. Not sure whether it is a mild pull or possibly a hernia. Deadlift day is up next, so taking a few days off then see how that feels.

[nevergain]

Deads (80%): 265x8, 3x2

Shrugs: 265x5x5

RDL: 195X5X5

Lying leg curl: 90x5x3, 4, 3

After my last workout, I was worried I was going to have ab pain again, so started light and worked my way up. Luckily there was no problems and the deads went really well. I did feel it a little on the RDL, but no pain so I kept going. I will raise the weights of shrugs and RDL 10 pounds each and keep leg curls the same. I did however skip the ab wheel as I felt that would not feel good and my abs could use a little more rest before doing that.

[nevergain]

Bench (90%): 195x1, 185x1

Incline db press: 40x20, 18

Cable cross: 30x16, 13

Arnold's: 25x18

Dips: dnf

Well, this didn't go so well. My one rep max is 195 and I struggled alot with that. I dropped the weight down just to get another rep on the next set. After a good rest I hit Incline and it went well. I will raise the weight to 45 next time. I did burn myself out for the other exercises and because I was running late for work, I didn't rest long enough between sets. I will repeat all the other weights.

[nevergain]

Squats (90%): 245x3, 1

Lunges: 30

Fronts: 105

Leg extension: 80

Planks: +10

Cable crunch: 70

Not a good day. I have had an upset stomach (possibly food poisoning) for the last 2 days. My abs were super sore and I could not keep my core tight. After the second set I decided to call it. All weights will remain the same with 20x2 rep scheme for next time. My estimated 1rm is going to be 270 after this session and hopefully have a good climb next time.

[nevergain]

Pull ups (90%): 200x3, 1x2

Military press (90%): 105x3, 1x2

BOR: 115x20x2

Underhand cable row: 80x20, 18

Face pull: 50x20, 19

Curls: 20x17, 11

Much better today. My abs/stomach are still bothering me but didn't affect the lifts much. May have to get it checked out to see if its a pulled muscle, hernia or maybe an ulcer. At this point I don't think it's just a food poisoning thing. New 1rm is 220 for pull ups and 115 for military press. I will raise BOR to 125, Underhand to 85, and face pulls to 55. Curls will be at 20 for a while i'm sure. Though my new 1rm is the same, I'm happy with that after having a month off between the 2 macros. I'll be interested to see if I can pull a little more on deadlift in a couple days.

[nevergain]

Deads (95%): 315x1

Shrugs: 175x19, 20

RDL:135x20x2

Lying leg curl: 50x20, 18

This was one of the rare deadlift days that doesn't go well. I expected to do at least 3 reps and only managed 1. And couldn't get another one after waiting a few minutes. My estimated 1rm from my 80% day was 335 and today I only managed 315 though i think i could have done a little more. I'm going to split the difference and say 325. All the other lifts went well and I will add 10 pounds to each of them.

[nevergain]

Macro 5

Estimated 1rm

Bench: 195

Squat: 270

Pull ups: 220

Military press: 115

Deadlift: 325

The numbers are a little lower than the previous, but it took over 2 months to do a 1 month macro thanks to injuries, so I'll hope for the best after this one.

[nevergain]

Bench (60%): 115x8x2, 15

Incline db press: 55x9, 8, 7

Cable cross: 35x12, 10, 9

Arnold's: 35x12, 7x2

Dips: 10x12, 9, 7

My chest was so pumped after bench and left tri after db press i was a little worn for the rest. My numbers seem to be the same as last time within a rep or 2. All weights will stay the same net time.

[nevergain]

Squats (60%): 165x8x2, 13

Lunges: 40x12x3

Front squats: 135x12, 11, 9

Leg extension: 120x11, 8, 9

Planks: 35

Cable crunch: 90

My groin and hip flexors were really tight and didn't really loosen up while squatting. The lunges wore me out, but I will raise the weight to 45 next time. I will keep the front squats at 135 and leg extension at 120. I was running out of time and didn't rest long enough on the extensions which is why I had less reps on set 2 than 3. Also why I didn't have time for abs.

[nevergain]

Pull down (60%): 135x8x2, 12

Military press (60%): 70x8x2, 13

BOR: 155x12x2, 9

Underhand cable: 110x10x3

Face pulls: 70x12, 10x2

Curls: 20x12, 11, 8

Not the best day. Will repeat all weights.

[nevergain]

Deads (60%): 15x8x2, 14

Shrugs: 215x12x3

RDL: 165x12x3

Lying leg curl: 70x12

Much better than my pull day. It was a late start and they were closing the gym as I started hamstring curls. They were fried though and I doubt I would have gotten 2 more sets of 12. I will raise all the weights except leg curls next time.

[nevergain]

Bench (70%): 135x6x2, 10

Incline db press: 65x5, 4x3, 3

Cable cross:45

Arnold's: 45

Dips: 45

So busy lately, it's hard to get a full workout in. Skiing till 4 and working at 6 leaves me pretty limited on time. I only managed to do the first 2 exercises before having to go to work. On the bright side, the are heavier compounds, but all weights will have to be repeated next time.

[nevergain]

Squats (70%): 185x6x2, 10

DB Lunges: 50x5x3, 4

Front squats: 175x5x2, 3

Planks: 50

Cable crunch: 110:

This work out was actually a week ago. My knee has been bugging me for a few weeks from skiing, but I thought I would give leg day a go anyway. Squats were fine, but I started feeling some knee pain and muscle strain in my right quad during the lunges so I stopped early. I figured I would see how the front squats felt. The weight seemed fine, but I felt some pain again on the 2nd and 3rd sets so called it a day. I may continue without squat day for the rest of this macro.

[nevergain]

Pull ups (70%): 161x6x2, 9

Military press (70%): 75x6x2, 11

BOR: 195x5x4, 3

Underhand cable row: 145x5x5

Face pulls: 85x5x5

Curls: 35x5, 4, 2

Todays workout felt pretty good. Pull ups were body weight which is closer to 75%, so only getting 9 wasn't too bad. I didn't feel as though my form was great on the BOR so that weight will be repeated. I will raise the cable and face pull to 150 and 90. Bi's were toast and I'll keep the curls at 35.

[nevergain]

Deads (70%): 225x6x2, 10

Shrugs: 275x5x2, 4x2, 3

RDL: 205x5x5

Lying leg curls: 90

Felt pretty good today. I did 4 sets of 5 reps on the shrugs, but the last rep on a couple sets wasn't great so I'm going to keep the weight the same there. I'll up the RDL to 115 and I ran out of time for leg curls today.

[nevergain]

Bench (80%): 155x8, 3x2

Incline db press: 45x16, 12

Cable cross: 30x15x2

Arnolds: 25x18, 12

Dips: 12x2

I felt really good on bench and probably could have gotten another rep with a spotter. The inclines were heavier than previous so im not too surprised the numbers were lower. I was going slower on the reps today and really focusing on mind muscle which I think lowered the reps a little as well. All weights will be repeated.

[nevergain]

Pull ups (80%): 175x9, 3x2

Military press (80%): 95x6, 3x2

BOR: 125x18, 17

Underhand cable: 85x18, 16

Face pulls: 55x18, 17

Curls: 20x18, 12

All the accessory lifts were heavier than the previous which explains why I didn't complete them. Everything felt really good though. All weights will remain the same next time.

[nevergain]

Deads (80%): 265x7, 3x2

Shrugs: 185x20, 15

RDL: 145x20, 16

Lying leg curl: 60...dnf

Ab wheel: 10x2, 7

Not a bad day. My hams were on the edge of cramping which is why I missed the leg curls.

[nevergain]

Bench (90%):175x3, 1x2

Incline db press: 55x12x2, 8

cable cross: 35 dnf

Arnold's: 35x10, 7x2

Dips: 10x12x2, 11

Bench is still the same as last time with a estimated 1rm of 195. I didn't get to do cable cross as there was a big line to usethe cables and people were using different handles on both sides, so no working in. Incline was better than last time and arnold's were about the same. I will keep the weight the same on both however. I will raise dips to +20 pounds.

[nevergain]

Pull ups (90%): 200x4, 1x2

Military press (90%): 105x2, 1x2

BOR: 155x12x2, 10

Underhand cable row: 110x12x3

Face pulls: 70x12x3

Curls: 20x12x3

I'm not really happy with my Pull ups or presses today. My 1rm for pull ups hasn't changed (225) and my Press is down to 110. But I did change my form on the press for the better so that could have affected it as this was the first day with new form. I did more warming up than usual with the presses trying to get my form better which also could have tired me out. All the other lifts went really well today. I'm going to up the BOR to 165, cable rows to 115, face pulls to 75 and curls to 25.

[nevergain]

Deads (90%): 295x5, 1x2

Shrugs: 225x12x2, 9

RDL: 175x12x3

Lying leg curl: 70 dnf

My deads went quite well today. New estimated 1rm is 345. I didnt finish the leg curls, RDL's went well and will get raised to 185. Shrugs were on the edge, but I'm going to raise them to 235.

[nevergain]

Macro 6

Estimated 1 rep max

Bench: 195

Pull ups: 225

Military press: 110

Deadlift: 345

[nevergain]

Bench (60%): 115x8x2, 17

Db incline bench: 65x5x3, 4, 3

Arnolds: 45x5, 4x3, 3

Dips: 45x2, 3

Looks like I did better on the inclines and arnolds than last time. I bounced the plate off the floor on the dips and it threw me off, so I tightened up the chain, but didn't rest enough and my arms gave out. I will repeat all weights next time.

[nevergain]

Lat pull down (60%): 135x8x2, 10

Military press (60%): 65x8x2, 14

BOR: 195x5x5

Underhand cable row: 150x5x5

Face pulls: 90x5x5

Curls: 30x5x2, 4

The pull downs didn't go so well, but all my other lifts felt great. I will raise BOR to 205, cable row to 155 and face pull to 95. Curls will stay the same.

[nevergain]

Deads (60%): 205x8x2, 18

Shrugs: 275x5x5

RDL: 215x5x5

Leg curls:90x5x2, 4x2, 3

Everything went really well today. I will raise the weight of shrugs to 285 and RDL to 225. Leg curls will stay the same.

[nevergain]

Bench (70%): 135x6x2, 13

Incline db press: 45x17, 15

Arnolds: 18, 16

Dips: 20, 19

Everything went better than the last macro. I got more reps on bench with the same weight as well as all the other lifts. I will repeat the weight on incline and arnolds and add 10 pounds to my dips.

[nevergain]

Pull ups (70%): 165x6x2, 8

Military press (70%): 75 dnf

BOR: 125x20, 18

Underhand cable row: 85x20, 17

Face pull: 55 dnf

Curls: 20x18, 12

I didn't end up doing military press because I did chest and shoulders yesterday and could still feel them. Usually I have a day of rest between these days, but i'm going away for the weekend and wanted to get some back work in. I will raise the BOR to 135 and cable row to 90. The machine was lined up for face pulls and I was in a hurry so I missed those. Weight will stay at 55. And curls will stay at 20

[nevergain]

Deads (70%): 245x6x2, 9

Shrugs: 185x20, 17

RDL: 145 dnf

Lying leg curl: 60 dnf

My back was acting up after camping and was finally feeling better, though still a little tight so i slowly worked my way up. The first 2 reps on deads felt fine, but i could feel my lower and middle back bothering me on the 3rd so stopped a few reps short. It didn't affect the shrugs and I will raise the weight to 195 next time. I did 1 rep on RDL and could tell that would just aggravate things more, so that was the end of my day.