the wrkoutfrq's journey to prove his namesake

[wrkoutfrq]

8/4/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 3, Day 2

DB Press (1:1:1:1, 3 min rest, RPE 8-8.5)
90's*8
90's*7
PR!!!

3x80's*8 (1:1:1:1, 2 min rest)
*unexpectedly got 3 sets!

Complex 1 (30s rest between exercises, RPE 9)

A1) Incline DB Press (1:2:2:1)
3x70's*8
65's*8

A2) Incline DB Fly (5:1:5:1, 90s rest)
4x35's*8
+1 set, +reps

Machine Shoulder Press, Triple Drop Set (1:1:2:1, 30s rest, RPE 9)
4x110-80-50*8
+1 set
*delt death!

Complex 2 (No rest between exercises, RPE 8)

B1) DB Lateral Raise (1:2:1:1)
4x20's*6

B2) Band Pull Aparts (1:3:1:1, 15s rest)
4x15
+1 set

Single Arm Reverse Grip Pressdown (1:2:2:1, 15s rest, RPE 9)
6x30*10
+1 set

Notes
Another crazy workout! Seems like I lift my best when I feel the worst lol... I'm COMPLETELY burnt out from school, and sick to boot. I've got a stomach virus which has me scrambling for a bathroom every hour or so... I made sure to get that out of my system before going for bench. I KNEW I wanted that PR going into this, I was hell bent and determined to get it. The first set felt VERY solid, even with the pause. I tried to get it on vid but the angle was crap so I nixed it. The second set I got off balance on the first rep which made it a pain, then ended up pausing too long on rep 6 so I was drained. I could have had both sets of 8 :angry: Today I'm gonna get some work done (finishing a tox test right now while writing more) then take an early evening and get some down time/ house maintenance done. Tomorrow is SQUATS BABY!

Hope you dont come down with a bug

Great work hitting that deadlift Pr, form looked good

Like this routine is bringing you great PR's and it sounds like your enjoying it

Yeah I've def. got a little something, but it's all good. I'm def. enjoying this mesocycle, can't wait for the next though!

[The Solution]

Day in Day out and PR's!
How much you eating now n days?

[wrkoutfrq]

Day in Day out and PR's!
How much you eating now n days?

not very much... the NE trip threw a nice little wrench into Matt's plan to start walking up cals slowly. I have a feeling that they'll get bumped soon though, as my weight hasn't changed at all in almost a week

[The Solution]

not very much... the NE trip threw a nice little wrench into Matt's plan to start walking up cals slowly. I have a feeling that they'll get bumped soon though, as my weight hasn't changed at all in almost a week

How much is not very much? I know you were wanting to reverse after that mini-cut, but whats the goal here, contest prep in the future?

[wrkoutfrq]

How much is not very much? I know you were wanting to reverse after that mini-cut, but whats the goal here, contest prep in the future?

right now I'm sitting at 2470kcal on workout days and 2310kcal on off days with a refeed at 2850kcals every 6-7 days. The goal is to keep upping cals slowly as long as possible before starting prep for a Apr. 2014 show. I would bet we'll start prep in November.

[wrkoutfrq]

8/5/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 2, Day 3

Squat (1:1:1:1, 3 min rest, RPE 8.5-9)
2x235*8



210*8 (1:1:1:1, 2 min rest)

Complex 1 (30s rest between exercises, RPE 9)

A1) Front Squat (2:2:1:1)
4x175*8

A2) Cybex Squat press (5:1:5:1, 90s rest)
4x4p+10/s*8
+1 set

Machine Lying Ham Curl, Triple Drop Set (1:2:2:1, 30s rest, RPE 9)
4x110-80-50*8
+1 set, +reps

Complex 2 (15s rest between exercises, RPE 8)

B1) DB RDL's (3:1:3:1)
4x100's*6
+10lbs

B2) Leg extensions (speed, X:1:1:1, 60s rest)
4x55*15
+5lbs
+1 set

Standing Calf Raise Machine (3:1:3:1, 15s rest, RPE 9)
10x2p*5
+2 sets

Cardio
HIIT: stationary bike

Notes
So this was actually a craptastic workout despite all the bold... I recorded a vlog this morning immediately after finishing it, but TBH it's not worthy of your time, just a lot of bitching. I'm gonna re-record when I finish working for the day and upload it when I get home. I promise it will be worth a watch, and won't just be a big bitch session!

EDIT:

[Bnizzle163]

PR's in a deficit. Doing it right, brah!

[red_cat]

Killin it when you don't really feel like killin it = yerdoinitright

I recorded a vlog this morning immediately after finishing it, but TBH it's not worthy of your time

Welcome to what I think EVERY TIME I record a vlog. lol

[wrkoutfrq]

PR's in a deficit. Doing it right, brah!

Pushin hard every day man, gotta improve!

Killin it when you don't really feel like killin it = yerdoinitright



Welcome to what I think EVERY TIME I record a vlog. lol

MAN was I not feelin it this morning... check the vlog, which was successful this time lol!

[wrkoutfrq]

8/7/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 3, Day 4

Complex 1 (30s rest between exercises, RPE 9)

A1) Wide Grip Pullup Eccentrics (10sec Eccentric)
4xBW+50*3

A2) Wide Grip Lat Pulldown (1:2:2:1, 90s rest)
4x130*15
+1 set

Neutral Grip Cable Row (3:1:3:1, 90s rest, RPE 8)
3x150*8
150*8 -drop- 110*8 -drop- 80*8
+ reps

Wide Grip Compound Row, Accumulation Sets (1:2:2:1, 90s rest, RPE 10)
4 sets of:
120*10
150*5
180*5
+1 set

RAck Pulls (2in. below knee, 3:1:3:1, 2min rest, RPE 10)
4x295*8
+20lbs

Complex 2 (no rest between exercises, RPE 9)

B1) Incline DB Curl (3:3:1:1)
5x20's*10

B2) Face Pulls (3:3:1:1)
5x50*15

B3) Cambered Bar Curls (2:2:1:1, 60sec rest)
5x40*20
+1 set

Notes
Hey all! Good workout this morning, everything felt pretty solid. Pullup negatives were a bitch today because the first set I actually did 15s negatives not thinking and got a little ache in the tie in between my chest and shoulder. Not bad though, just a touch sore to flex. Macro's got a bump yesterday as well, which makes me happy

On a more serious note, I'm not going to be logging with nearly as much detail. I've decided that I need to get really locked down on my science first, so this log will be hit at the end of the night. That means my updates may not be filled with huge details, and may be a bit rushed. I'll still be here, but I have to change my mindset as a PhD student. I'm being treated like a post-doc (i.e., a prof with no other responsibilities than research) which is completely unreasonable, but TBH I'll be a better professional coming away from it. So be sure I'm pushing hard in the gym, but my updates may not reflect that as much... I'll leave you guys tonight with a shot or two from the update pics I sent Matt yesterday, weight in the pic is 163.0, taken with only 6oz. of coffee in me

[The Solution]

Dog said you need to clean your feet!
Time to eat bro. your damn lean. Add some size!

[red_cat]

Gotta do what ya gotta do and be honest with what your priorities are right now (see that connection I made? )! I always assume you're killing it in the gym no matter what!

[wrkoutfrq]

8/8/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 3, Day 5

Complex 1 (30s rest between exercises, RPE 9)

A1) DB Bench Eccentrics (15sec Eccentric)
4x80's*4
+1 set, +1 rep

A2) BB Bench (2:1:2:1, 90s rest)
4x105*15
+1 set

Machine Bench (3:1:3:1, 90s rest, RPE 8)
3x130*8
130*8 -drop- 100*8 -drop- 80*8
+ reps
*drop set weights were wrong last week

Seated Machine Fly's, Accumulation Sets (1:2:1:1, 90s rest, RPE 10)
4 sets of:
35*10
60*5
80*5
*DEATH

Seated DB Shoulder Press (3:1:3:1, 2min rest, RPE 10)
4x45's*8
*after all the chest work was tough!

Complex 2 (no rest between exercises, RPE 9)

B1) Incline Skull Crusher (1:3:3:1)
5x50*10
+10lbs

B2) Lateral Raise (1:1:1:1)
5x25's*15

B3) Rope Overhead Ext (1:2:1:1, 60sec rest)
5x50*20
+1 set

Notes
Was feeling drained today, mostly from the pressure of so much working... It's paying off though, my mind is def. in the right place. Workout was good despite though, chest pump was NUTS! Today's a refeed, lots of carbs FTW, and good thing too cuz tomorrow is leg day + cardio! I've just about finished my proposal and then I'm gonna hammer through a manuscript, then I MAY get a little down time

Dog said you need to clean your feet!
Time to eat bro. your damn lean. Add some size!

pug is such a tool bag! he loves to be around my feet for some reason, gets him in trouble a lot from getting stepped on lol

macros got upped yesterday, we're gonna push the food til ~December

Gotta do what ya gotta do and be honest with what your priorities are right now (see that connection I made? )! I always assume you're killing it in the gym no matter what!

LOL strong deja vu... Thanks man, gotta maximize my potential!

[jpfaherty]

Pug shadow everywhere you go! lol - Sounds familiar!

Mine is sitting beside me right now waiting for a bite of poptart

[wrkoutfrq]

8/9/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 3, Day 6

Complex 1 (30s rest between exercises, RPE 9)

A1) Bulgarian Split Squats (15sec Eccentric)
4x70's*4
+1 set, +1 rep

A2) Single Leg Press (2:1:2:1, 90s rest)
4x1p+20/s*15
+1 set

Squat (3:1:3:1, 90s rest, RPE 9)
3x205*8
205*8 -drop- 175*8 -drop- 155*8
*surprisingly tough....

Seated Leg Curls, Accumulation Sets (1:2:1:1, 90s rest, RPE 10)
4 sets of:
80x10
110x5
130x5
+1 set

Close Stance Leg Press (3:1:3:1, 2min rest, RPE 10)
4x4p+25/s*8
+15lbs

Complex 2 (no rest between exercises, RPE 9)

B1) Glute/Ham Raise (3:3:1:1)
5xBW*10

B2) Seated Calf Raise (3:3:1:1)
5x70*15

B3) DB RDL (2:1:1:1, 60sec rest)
5x75's*20
+5lbs
+1 Set

Cardio
HIIT: Stationary Bike

Notes
awesome workout yesterday morning, legs were like jello after the lift. Cardio was a bit of a pain because I was rushed and sore already, but I got it done. spent the rest of the day finishing my research proposal. gotta get that thing done so I can get cracking on a manuscript! gotta have that done by the time my adviser comes back from vacation next weekend, so I'm gonna push HARD to get it done and get started writing a grant to pay for my last chapter

Pug shadow everywhere you go! lol - Sounds familiar!

Mine is sitting beside me right now waiting for a bite of poptart

ugh it woudln't be so bad except I can't tell if he's just being needy or needs to go outside... he crapped on my carpet literally 5min after going out, then twice overnight last night (woke me up scratching about one). i think he's doing it as protest for being in his crate :/ joke's on him cuz he's scheduled to get neutered on Monday

[wrkoutfrq]

8/11/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 4, Day 1

Deadlifts (1:1:1:1, 3 min rest, RPE 10)
372*6
372*5.5
PR!!!
*was going for 8 the first set

First set:


330*8 (1:1:1:1, 2 min rest)
*wasn't expecting to be this WIPED...........

Complex 1 (30s rest between exercises, RPE 9)

A1) Cybex Chest Supported Machine Row (narrow neutral grip, 1:2:2:1)
4x170*8

A2) CG Lat Pulldown (5:1:5:1, 90s rest)
4x130*8
+1 set, + reps

Split Stance DB Row, Triple Drop Set (1:1:2:1, 30s rest, RPE 9)
4x75-65-55*8 each side

Complex 2 (15s Rest between exercises, RPE 8)

B1) Machine Preacher Curl (3:1:3:1)
4x90*6

B2) Cable Hammer Curl (X:1:1:1, 60s rest)
4x60*15
*no prob, but what a pump!

DB Supinated Curl (single arm sets, 2:2:1:1, RPE 9)
4x20's*8

Notes
Another awesome deadlift session! i was feeling very good going into the lift so i was very optimistic about my pulls... boy was I humbled by the bar! I wanted 8 reps the first set and 6 the second, but you can see my form start to break down on the last rep, and believe me that grinder was much harder than it looked! I was hell bent and determined to get 2 sets of 6, but I couldn't get the last rep past my knees on the second set :/ The rest of the workout was pretty textbook, though the DB rows have always been a struggle.

Took the pup to the vet today, he is still having digestive issues. They said it was just bacterial imbalance, but kept him overnight to get a second opinion in the AM when he goes under the knife to lose the huevos... yep he's getting neutered tomorrow, which will be good because he hasn't really developed any aggression or anything yet. downside is i'm already pressed on funds they woudln't reimburse me for the full cost of per diem while in NE so took ~ a $300 loss in that trip. oh well, can't be helped! Making good progress on my writing but it's not an easy process. got some neat research plans in the works that I'm trying to develop too, busy busy busy!

[red_cat]

Be glad the pup hasn't gotten aggressive. We waited just a little too long with our Min Pin and he got pretty destructive for a while. Yep......didn't get THAT deposit back. lol

You're so polite on your deads. Maybe it's just the platform/plates but it doesn't seem too loud when you hit the floor. Mine always sound like a bull in a china shop!

[wrkoutfrq]

Be glad the pup hasn't gotten aggressive. We waited just a little too long with our Min Pin and he got pretty destructive for a while. Yep......didn't get THAT deposit back. lol

You're so polite on your deads. Maybe it's just the platform/plates but it doesn't seem too loud when you hit the floor. Mine always sound like a bull in a china shop!

oh I'm very glad, i've made sure he knows EXACTLY what he is allowed and not allowed to chew on

I'm FORCED to be polite on my deads... Even this little bit of noise gets me evil looks from the staff. I'm using bumper plates on a platform, but apparently that doesn't mean I can use them like they're supposed to be

[Bnizzle163]

Very lean in the pics. Your dog is a stud. He's posing for the camera like a pro!

[jpfaherty]

You're deadlift has improved so much over the last few months. Keep it up brother! GAINZ!

[wrkoutfrq]

8/12/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 4, Day 2

DB Press (1:1:1:1, 3 min rest, RPE 10)
95's*6
95's*5
Paused PR

2x85's*8 (1:1:1:1, 2 min rest)
*complete fail last rep

Complex 1 (30s rest between exercises, RPE 9)

A1) Incline DB Press (1:2:2:1)
3x70's*8
65's*8

A2) Incline DB Fly (5:1:5:1, 90s rest)
4x35's*8
*wanted all 4 sets at 70, wasn't happening though :/

Plate Loaded Shoulder Press, Triple Drop Set (1:1:2:1, 30s rest, RPE 9)
4x35-30-25/s*8
*different machine.... WOW............

Complex 2 (No rest between exercises, RPE 8)

B1) DB Lateral Raise (1:2:1:1)
4x20's*10

B2) Band Pull Aparts (1:3:1:1, 15s rest)
4x15
*easy

Single Arm Reverse Grip Pressdown (1:2:2:1, 15s rest, RPE 9)
6x30*10

Notes
Damn good workout this morning despite being a little preoccupied. Took the pup in for some loose bowels yesterday, and they ended up keeping him overnight just because he was scheduled for neutering this morning. I was a little nervous for him, plus was rushed because I overslept my alarm. Worked out fine though, still was one of the first people into campus and the pup's neutering went swimmingly. tomorrow gonna start the day off right with a squat PR attempt, then a lot of writing and some cardio to cover the rest of it!

Very lean in the pics. Your dog is a stud. He's posing for the camera like a pro!

Thanks dude, I'm actually looking a little less crisp than a few weeks ago, like because of the combo of upped macros and dropped NEAT. the pup's not much of a stud anymore, now he's more of a strutting eunich lol

You're deadlift has improved so much over the last few months. Keep it up brother! GAINZ!

I only wish my squat and bench would show the same improvement! Squat is ok, but my bench literally has made almost no change. chest is growing though, and in the end I'm a physique athlete not a powerlifter. gotta keep the goal the goal!

[wrkoutfrq]

8/13/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 4, Day 3

Squat (1:1:1:1, 3 min rest, RPE 10)
240*8
240*6
PR!!!
*true pauses this week too!

2x215*8 (1:1:1:1, 2 min rest)
*probably should have cut after 1, CAN'T.BACK.DOWN...

Complex 1 (30s rest between exercises, RPE 9)

A1) Front Squat (2:2:1:1)
4x175*8

A2) Cybex Squat press (5:1:5:1, 90s rest)
4x4p+10/s*8

Machine Lying Ham Curl, Triple Drop Set (1:2:2:1, 30s rest, RPE 9)
4x110-80-50*8
*easier this week

Complex 2 (15s rest between exercises, RPE 8)

B1) DB RDL's (3:1:3:1)
4x100's*6

B2) Leg extensions (speed, X:1:1:1, 60s rest)
4x55*15

Leg Press Calf Raise (3:1:3:1, 15s rest, RPE 9)
10x3pps*5

Cardio
HIIT: stationary bike

Notes
freaking AWESOME workout this morning... woke up light and got some great progress pics for Matt, had a good breakfast and headed for the gym. my legs were pretty tight for some reason, but didn't stop me! I actually wore my good squat shoes in this despite the soles coming off and it made a HUGE difference in my stability. The squats destroyed me though, so the rest the workout was REALLY focused on tempo and contraction, and I came out of it WIPED..... Not gonna lie today in the office was a bit of a struggle, but I'm slowly closing in on finishing the writing for this project. I'd like to have enough done to take Sunday completely off, but we'll see... I've started noticing that I'm feeling guilty about not working, even when it's something important like taking care of the puppy... I HATE that kind of workaholic, and I'm slowly turning into one. Gotta really focus on balance and get things straight in my life. I refuse to let my adviser force me into neglecting the things that really matter, no matter how much pressure

[red_cat]

Gotta really focus on balance and get things straight in my life. I refuse to let my adviser force me into neglecting the things that really matter, no matter how much pressure

'Tis a constant struggle. I personally think you've got great balance (from an outside perspective) and it's something I really admire about you.


Also, HIIT after that workout!?!?!

[wrkoutfrq]

8/15/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 4, Day 4

Complex 1 (30s rest between exercises, RPE 9)

A1) Wide Grip Pullup Eccentrics (10sec Eccentric)
4xBW+55*4

A2) Wide Grip Lat Pulldown (1:2:2:1, 90s rest)
4x130*15
+5 lbs

Neutral Grip Cable Row (3:1:3:1, 90s rest, RPE 8)
3x150*8
150*8 -drop- 110*8 -drop- 80*8

Wide Grip Compound Row, Accumulation Sets (1:2:2:1, 90s rest, RPE 10)
4 sets of:
120*10
170*5
210*5
+lbs
*plate loaded

RAck Pulls (2in. below knee, 3:1:3:1, 2min rest, RPE 10)
4x315*6
+20lbs
*less reps, but way more weight

Complex 2 (no rest between exercises, RPE 9)

B1) Incline DB Curl (3:3:1:1)
5x20's*10

B2) Face Pulls (3:3:1:1)
5x50*15

B3) Cambered Bar Curls (2:2:1:1, 60sec rest)
5x40*20
*too easy but someone took the 50lb cambered bar

8/16/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 4, Day 5

Complex 1 (30s rest between exercises, RPE 9)

A1) DB Bench Eccentrics (15sec Eccentric)
4x80's*4

A2) BB Bench (2:1:2:1, 90s rest)
4x105*15

Machine Bench (3:1:3:1, 90s rest, RPE 8)
3x130*8
130*8 -drop- 100*8 -drop- 80*8

Seated Machine Fly's, Accumulation Sets (1:2:1:1, 90s rest, RPE 10)
4 sets of:
50*10
60*5
80*5
+lbs

Seated DB Shoulder Press (3:1:3:1, 2min rest, RPE 10)
4x45's*10
+reps

Complex 2 (no rest between exercises, RPE 9)

B1) Incline Skull Crusher (1:3:3:1)
5x50*10

B2) Lateral Raise (1:1:1:1)
5x25's*15

B3) Rope Overhead Ext (1:2:1:1, 60sec rest)
5x50*20

Notes
On my phone right now since I have a website blocker to keep me focused during work hours (5am-6pm), but my computer is being stupid at the moment so I can't work. Yesterday's workout was AWESOME, left me feeling drained and hungry lol. Good thing yesterday was not only a refeed but I got another macro bump as well! Down side is we had a double header in softball last night so I got maybe 4hrs sleep last night, so I was WIPED for this morning's workout. I still felt strong but not enough to warrant upping the weights used much. On top of being tired I looked smoother over as hell, so I'll be glad to get some sleep tonight. Got another softball game at 730 but other than that I'm gonna finish work, eat and sleep!

'Tis a constant struggle. I personally think you've got great balance (from an outside perspective) and it's something I really admire about you.


Also, HIIT after that workout!?!?!

Thanks dude, my outward life may be balanced but it's a constant battle in my head... I srs think I need to see a psychologist. It's not right to feel guilty about doing anything other than working :/

I almost always do my HIIT on a lower body day, I'm always too sore to put 100% into it on other days and I want to save off days for recovery. Could I pedal faster on non-leg days? Maybe, but the intensity and expenditure would be equal, if not more when I'm already blitzed from heavy legs/deads!

[The Solution]

Killin the PR's have a good weekend brother

[wrkoutfrq]

8/17/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 4, Day 6

Complex 1 (30s rest between exercises, RPE 9)

A1) Bulgarian Split Squats (15sec Eccentric)
4x70's*4

A2) Single Leg Press (2:1:2:1, 90s rest)
4x1p+25/s*15
+5lbs

Squat (3:1:3:1, 90s rest, RPE 9)
3x205*8
205*8 -drop- 175*8 -drop- 155*8
*really focused on tempo and a long pause...

Seated Leg Curls, Accumulation Sets (1:2:1:1, 90s rest, RPE 10)
4 sets of:
70x10
100x5
130x5
*wrong numbers last week

Close Stance Leg Press (3:1:3:1, 2min rest, RPE 10)
4x5pps*6
+40lbs

Complex 2 (no rest between exercises, RPE 9)

B1) Glute/Ham Raise (3:3:1:1)
5xBW*10

B2) Seated Calf Raise (3:3:1:1)
5x70*15

B3) DB RDL (2:1:1:1, 60sec rest)
5x75's*20
*legs were TOAST by this point lol

Cardio
HIIT: Stationary Bike

Notes
phenomenal workout today... slept in til 630 (zomg!), took a good long time to get in the mindset, and hit the gym. Everything felt great, and I was pumped running upstairs to get to my cardio bike. Took a few to recover, then hit the intervals hard and closed out with an awesome HIIT session. was so spent afterwords I almost fell over getting off the bike, had to catch myself on the handlebars lol! Went and did some lab maintenance afterword, then headed to a new Aldi's they just opened. I'd never been to one so I wanted to see if it was worth it, and it turns out a lot of my food I can get there cheaper than wal mart (WIN). got some reading done, played fetch with the dog, and now I'm just chillin watchin some youtube movies. Tomorrow I'm gonna make an effort to take off from work since it's an off day from the gym, as well as the last day of summer (classes start Monday), but we'll see if that works out...

Killin the PR's have a good weekend brother

Thanks bud, hope you do the same!

[jpfaherty]

Enjoy your day off man! You better take it off from everything!

I slept in until 7:00 today and it felt amazing lol. Does this mean we're all grown up?!

[wrkoutfrq]

Enjoy your day off man! You better take it off from everything!

I slept in until 7:00 today and it felt amazing lol. Does this mean we're all grown up?!

lol 10 bucks says I don't make it the whole day without my work...... I've already had to fight the urge to read some papers this morning. Good news is I'm headed to the lake with some friends and the pup (maybe he'll leave me alone for 30s lol) so that ought to keep me a way for a bit!

[Bnizzle163]

That new leg workout looks brutal. Glute/hams ftw!

[wrkoutfrq]

8/19/13

INOV8 Elite Performance
Tension Hypertrophy M4
Week 1, Day 1

Deadlifts (1:1:1:1, 2 min rest, RPE 9)
3x362*5
Volume PR

Deadlifts (1:1:1:1, 2 min rest, RPE 9)
272*12,15
262*20
*WTF......................

Complex 1 (15s rest between exercises)

A1) CG Lat Pulldown (2:1:4:1, RPE 9)
4x120*10

A2) BB Row (1:1:1:1, 90s rest, RPE 8)
4x155*10

Complex 2 (15s rest between exercises, RPE 9)

B1) Wide Grip Pullup (1:2:1:2)
3x120*8

B2) Reverse Grip Pulldown (1:2:2:1)
3x120*8

B3) Cable Pullover (1:2:1:1, 60s rest)
3x50*10

Nautilus Wide Grip Compound Row, Myo Reps (1:2:1:1, 90s rest, RPE 8-10)
80/s*10,3,3,3,3
80/s*10,3,3
*oops, was supposed to be 2min rest lol

Supinated Seated DB Curl (3:1:3:1, 90s rest, RPE 9)
4x25's*8
*THE PUMP.....

Complex 3 (No Rest between exercises, RPE 9)

C1) Incline BB Curl (facing bench, 1:2:2:1)
3x45*10

C2) DB Hammer Curl (1:2:2:1, 90s rest)
3x20's*10
*AAAAAANNNDDDD I'm spent.........

Cardio:
HIIT: Stationary Bike

Notes
MOTHER.OF.GOD what a crazy workout! Had to fight the start of the semester crowds to get it done, had my equip taken several times and had to set people straight. Deads felt HEAVY and my hips were super tight, so by the end of the workout I was TOAST. My arms haven't been that pumped in a while, just an overall awesome workout! BTW, I haven't done high rep reset deads (i.e., resetting after each), and I'm pretty sure that at the time I wanted to die... Just the way to start my semester! Classes started today, I actually feel great because I'm ahead of my advisor in work for once, so I wanna keep it that way for a bit and maybe he'll back off some. All this hard work is gonna pay off soon...

I think I'm gonna try fasted workouts for a bit, just hit the carbs I usually have intraworkout and save my first meal of the day for PWO. I go from 430am til past noon without food and it makes me cranky and tired as hell. PLUS I don't have a lot of time for lunch, so I have to pack food and eat it in my office since my lunch time is taken mostly by going home to let the pup out. I feel bad for him because he has to get up with me and I can't come back between workout and class, so he's in his crate ALL day :/ I think I'm gonna get him a friend to play with while I'm home, that way he gets good exercise in the short time during the day, and then lots more at night when I'm trying to wind down. tomorrow is chest, can't wait to see what the workout brings!

That new leg workout looks brutal. Glute/hams ftw!

That mesocycle is over now, and if you think that workout is brutal, just wait til you see the new one! volume is insane!