AJ's road to mass

[aj21]

Nervous? You should be going in there to kill! lol How come your not going to failure on your squats?

Thats why I get nervous lol. I'm nervous wondering how much pain I'm going to put myself through. I'm not going to failure on squats because on most of the exercises on any of the days I avoid failure as much as possible. This has helped big time with my strength, rather than frying myself everyday. Yesterday I just did high rep squats on a power day because I focus more on SLDs than squats. It's also a really good warmup before going straight into heavy SLDs. I save the heavier squats for hyper leg day, and do high rep SLDs then. If I did both heavy squats and heavy SLDs on the same day, I'd have to say sayonara to my lower back.

[aj21]

Cardio: Stationary Bike

Level: 5 (10 minutes), 6 (10 minutes), 7 (25 minutes)

Total Time: 45 minutes

Nutrition: http://fitday.com/fitness/PublicJour...ner=ajballer21

[aj21]

Decided not to do so much volume today as I've been doing in the previous sessions.

Incline Barbell Bench Press *warmed up w/ 55, 85

115 x 8
120 x 8
125 x 8 (+5 pounds) *PR

~I could barely get 125 for 5 months ago but now got it for 8 on my last set. I'm undecided whether to go for 3 sets of 125 for 8 now or make the last set next week 130.

Flat Dumbbell Bench Press *warmed up w/ 55s (2x) *PR for sets and reps

65 x 8
65 x 8
65 x 8 (+5 pounds)

~I had much more in the tank than I thought I did. I could've gotten 70 x 8 if I needed to. For some reason my form on the last set is perfect and the set is actually easier than the first two sets. Will be using the 70s next week.

Seated Barbell Military Press *warmed up w/ 85

100 x 6
105 x 5 (+1)
110 x 2 (+2 pounds)

~Lost a rep on the 2nd set but still did 110 which is 5 pounds more than last week. It was much tougher than I expected, I was using this weight for power days 2 weeks ago. I'm thinking about sticking with 105 for 3 sets then moving onto 110.

Hammer Strength Incline Press *PR for reps

2 plates x 8 (+2.5 pounds)
2 plates x 8 (+2.5 pounds)
2 plates x 7 (+2.5 pounds)

~Wasn't too difficult. I could've gotten 8 for all 3 but today focused much more on avoiding failure completely on most of my lifts.

Close Grip Flat Barbell Bench Press *warmed up w/ bar, 85

125 x 8 (+5 pounds)
125 x 8 (+5 pounds)
125 x 6 (+5 pounds)
125 x 5 *closer grip

~Again didn't want to touch failure so didn't go for all 8 in 3 sets. I'd rather have a smooth 8 for 3 sets rather than a struggle to get to it. The closer grip for the last set was a different feel than the form I normally use. Might incorporate it somewhere down the line.

Machine Flys

130 x 8 (+10 pounds)
130 x 8 (+10 pounds)

~Forgot what weight I used last week, ended up being 10 pounds more than last week's working out. That explains why my shoulders were bugging me. Will just add more sets next week instead of upping the weight.

Underhanded Grip Tricep Pushdowns

100 x 8
100 x 8
100 x 8

~Nice feel, will do more sets next week.

Long Handle Flay Machine

120 x 12
135 x 10
150 x 8
165 x 5

~Wanted to fry my chest so decided to go for it. Compared to machine flys these provide a greater ROM, and less stress on my shoulders.

Side Laterals

35 x 6 (+5 pounds)
35 x 6 (+5 pounds)
35 x 6 (+5 pounds)

~Pretty good workout overall. Might have to adjust some things for next week to keep it a more hypertrophy type of workout. If i keep adding on the poundages it'll end up looking like another upper body power day.

Nutrition: http://fitday.com/fitness/PublicJour...ner=ajballer21

[aj21]

Pretty good workout, steady energy, and since its a Friday gym was nice and empty.

Bodyweight Pullups

8
8
8

~I'm thinking of just dropping them or adding another set of 8 next week. Another idea I was playing with was changing the order they go in.

Overhand Grip Barbell Rows *warmed up w/ bar, 85

115 x 10
120 x 10
125 x 10 (+2 pounds)

~Good feel on my back, was pulling with my elbows on all reps, going to 130 next week.

T Bar Rows

2 plates + 10 + 5 x 8 (+2.5 pounds)
2 plates + 10 + 5 x 8 (+2.5 pounds)
2 plates + 10 + 5 x 8 (+2.5 pounds)
2 plates + 10 + 5 + 2.5 x 5 (+5 pounds)

~My back was fried after all the sets. I was careful with my form making sure my lower back wasn't having a party.

Row Handle Lat Pulldowns

135 x 8 (+5 pounds)
135 x 8 (+5 pounds)
135 x 8 (+5 pounds)

~Going to add another set next week, none were to failure.

Alternating Incline Dumbbell Curls

40 x 8 (-2)
40 x 10 (+2)

~Overall same volume as last week. I could've had 10 reps on both sets but the incline on the first set was too low, making it a pain in the ass to do it.

Alternating Hammer Strength Low Rows

2 plates + 10 x 16 (+10 pounds)
2 plates + 10 x 16 (+10 pounds)
2 plates + 10 x 16 (+10 pounds)

~My favorite exercise, no set to failure, felt the lower portion of the lats working.

Behind the Neck Hammer Handle Lat Pulldowns

110 x 10 (+5 pounds)
110 x 10 (+5 pounds)
110 x 10 (+5 pounds)
110 x 10 (+5 pounds)

~Final set was to failure, but that was due to minimal rest time taken between all sets.

Preacher Curls

45 + 10 + 5 x 6
45 + 10 + 5 + 2.5 x 6
45 + 10 + 10 x 6 (+1)
45 + 10 + 10 + 2.5 x 5 (+2.5 pounds)

~Might just use 5 reps from now on.

Rope Curls

60 x 10 (+5 pounds)
60 x 10 (+5 pounds)
60 x 10 (+5 pounds)
60 x 10 (+5 pounds)
60 x 10 (+5 pounds)

~Arm finisher.

~Pretty good workout, I think I'm going to tone down the volume for the upcoming week, and will up the volume again after a couple of weeks.

Nutrition:

http://fitday.com/fitness/PublicJour...ner=ajballer21

[50-Fifty]

Bodyweight Pullups

8
8
8

~I'm thinking of just dropping them or adding another set of 8 next week. Another idea I was playing with was changing the order they go in.

How come your going to change pullups? Have you thought about doing rack chins? I feel that have done wonders since I first learned about them when starting off with Tommy.

[aj21]

How come your going to change pullups? Have you thought about doing rack chins? I feel that have done wonders since I first learned about them when starting off with Tommy.

I think since they're first I'm not warmed up enough yet, so I don't feel them as much as I'd like. Other days after cardio I'll randomly do some pullups, I can easily get 10 and feel it more in my back. I'm going to change around the rotation for them and do them when I'm more warmed up. I thought about the rack chins, when I switch up my exercises maybe I'll add them.

[50-Fifty]

I think since they're first I'm not warmed up enough yet, so I don't feel them as much as I'd like. Other days after cardio I'll randomly do some pullups, I can easily get 10 and feel it more in my back. I'm going to change around the rotation for them and do them when I'm more warmed up. I thought about the rack chins, when I switch up my exercises maybe I'll add them.

Yea rack chins are great, since you can just do BW for a warmup then go right into your working sets.

[aj21]

Weight: 162.3

Just like Tommy said, weight jump from the new macros, but nothing extreme.

Didn't think today was going to go good (left side was annoying me) but surprisingly it went great. Good squat form was there, even on the heavier sets.

Squats *Hypertrophy/Warmup sets *warmed up w/ bar, 85 (2x)

110 x 10 (+5 pounds)
110 x 10 (+5 pounds)
110 x 10 (+5 pounds)

*Heavy/Power sets *warmed up w/ 125, 145, 175

205 x 4 (+3)
205 x 3 *extra set (+3)

~Form was solid on the lighter sets, made sure everything I was feeling was only on my legs, not on my lower back. The heavier sets, I had good depth and didn't go to failure on any set. Not bad for getting 205 only once last week to getting it 4 times today.

Stiff Legged Deadlifts

100 x 8 (+5 pounds)
100 x 8 (+5 pounds)
100 x 8 (+5 pounds)
100 x 8 (+5 pounds)

~Decided to add more weight, but lower the reps compared to last week.

Close Stance Leg Press

3 plates + 10 x 15 (+10 pounds)
3 plates + 10 x 15 (+10 pounds)

~Easy, compared to getting 30 reps on each set last week lol.

Seated Leg Curls

125 x 8 (+5 pounds)
125 x 8 (+5 pounds)
125 x 8 (+5 pounds)

~Keeping it here and going for 10 reps next week.

Laying Leg Curls

60 x 8
60 x 8

~Adding another set next week.

Leg Extensions

90 x 12
90 x 12
90 x 12
90 x 12 *extra set (+12) immediately followed by 105 x 6

~Great pump, no knee trouble.

Standing Calve Raises

135 x 12
135 x 12
135 x 12

~Finally have the MMC on how to work more calves rather than heels.

Hanging Alternating Side Twists

18
16
16

Weighted Hanging Leg Raises

5 x 7
5 x 6
5 x 6

~Great workout, very pleased with the squats. By next week I can see myself nailing 205 5 times for both sets.

[50-Fifty]

*Heavy/Power sets *warmed up w/ 125, 145, 175

205 x 4 (+3)
205 x 3 *extra set (+3)

~Form was solid on the lighter sets, made sure everything I was feeling was only on my legs, not on my lower back. The heavier sets, I had good depth and didn't go to failure on any set. Not bad for getting 205 only once last week to getting it 4 times today.

Now thats what Im talking bout!!!

[aj21]

Now thats what Im talking bout!!!

Just playing catch up to all the squatting machines on the board.

[50-Fifty]

Just playing catch up to all the squatting machines on the board.

Well your making great progress, if you keep this up you will pass everyone in good time.

[thebasil]

~Form was solid on the lighter sets, made sure everything I was feeling was only on my legs, not on my lower back. The heavier sets, I had good depth and didn't go to failure on any set. Not bad for getting 205 only once last week to getting it 4 times today.

good work man

question though, what do you do to make sure you don't feel it in the lower back? this is something i always struggle with

[aj21]

good work man

question though, what do you do to make sure you don't feel it in the lower back? this is something i always struggle with

Lots of things, sometimes warm up on the bike before the workout for 5-10 minutes. After that some simple stretches, stretch touching my hands to my toes, bodyweight squats. Lately I've been doing some bodyweight standing good mornings, anything to get it warmed up. Then I warm up alot in different rep ranges until I start with the working sets. I still have some trouble like you're saying feeling it in my lower back but the more I practice my form the lesser the strain is. You and I do the same stupid **** though and work out abs after legs, maybe thats another reason why we sometimes get that lower back pain.

[thebasil]

i don't get it too much from doing abs after legs, its just during squats its that annoying back pain...maybe i should try doing more stuff to warmup and improve flexibility

[aj21]

All the New Year's Resolutioners already left lol didn't even last a week. The gym is back to normal, much less clutter to get around. The annoying thing that hasn't gone away though is people having a fetish to stand in front of me whenever I have to check my form on some exercises. I move to the side and they'll move right along with me. Energy was good today, more cleaner carb sources (apples, brown rice). I took yesterday completely off, wanting to see how my performance today would be effected.

Incline Barbell Bench Press *warmed up w/ 55, 85, 105, 125

135 x 6
135 x 6 *PR (+1)

~Nailed it without any trouble no failure. I could've nailed 135 7-8 times in the first set. Now I finally get to tango with 140, I was stuck on this weight forever when I was cutting. No matter what I tried I couldn't pass this weight, it would absolutely kill me. If I hit 140 for 5-6 on both sets next week I'm going to perform the sets differently to make my power poundages run away from my hypertrophy poundages. For hyper if I continue adding more weight I'm right at 130 this week. That's just a 5 pound difference from power days. Next week 140 for 2 sets, if I nail it the following week it'll be 145 then 2nd set 150.

Overhand Grip Barbell Rows *warmed up w/ bar, 85, 125

145 x 5 (+1)
145 x 5 (+1)

~Used the original wider grip I started out with, pulled with my elbows. Next week moving to 150.

Seated Barbell Military Press *warmed up w/ 95

115 x 4 (+2) *PR
115 x 4 (+1) *PR

~Much better effort than last week. Since I didn't jump right into these after inclines like last week, my pressing was fresher. Close to failure but didn't reach it. Hopefully I'll get 5 for at least one of the sets next week.

Hammer Handle Lat Pulldowns

140 x 6 (+5 pounds)
145 x 6 (+10 pounds)
150 x 6 (+15 pounds)

~Was going over my program and saw how some things are too inclined towards hypertrophy on this day, so now I'm attempting a different approach. Upping the weight in each set, and will go for only 5 reps since it's a more reasonable rep range. 155 will be the final set next week.

Hammer Strength Incline Press *PR for reps

2 plates + 25 x 5
2 plates + 25 x 5 (+1)
2 plates + 25 x 5 (+2)

~Got it, next week adding a 2.5, final goal with these is 3 plates.

Close Grip Flat Barbell Bench Press *warmed up w/ 85, 125

155 x 5 (+1)
155 x 5 (+1) *failure
155 x 3

~These were harder than the incline presses were lol. 2nd set was to failure, I bailed out on the 3rd set to avoid failure, maybe had another rep in me.

EZ Bar Curls *PR for reps

35 plate + 2.5 x 5
35 plate + 2.5 x 5 (+1)
35 plate + 2.5 x 5 (+1)

~Alright going to switch these around in my rotation. I don't see anymore benefit from adding more weight for now and I don't like my form on them. I'm going to focus more on the db exercise and lower the weight on these, making them 2nd.

Alternating Dumbbell Curls

45 x 10
45 x 10 (+1)

~Going first in the rotation next week.

Rope Pushdowns

80 x 7 (+5 pounds)
80 x 7 (+5 pounds)
80 x 7 (+5 pounds)
80 x 7 (+5 pounds)

~Great feel on my tris, lesser sets more reps. Might add another set next week.

Machine Flys

155 x 8 (+5 pounds)
155 x 6 (+5 pounds)

~Moving up in weight to 160 next week, got past 5 reps on both sets.

Alternating Hammer Strength High Rows

3 plates x 16
3 plates x 12

~Going to do them sooner next week rather than later in the workout.

Fly Machine *diff from the previous one, has handles instead of the pads

165 x 5
165 x 5
165 x 5 drop to 120 x 8 drop to 100 x 6

~Less stress on my shoulder then the machine flys, more ROM.

~Good workout overall, I can't wait until next week to get that 140 monkey off my back.

[aj21]

Decided to not do too much volume today, kept things simple. Energy was great, just stormed through the workout.

Squats *warmed up w/ 85, 125, 145

175 x 11 (+2) *PR for reps
175 x 11 (+2) *PR for reps

~Form was even better than last week. No lower back pain whatsoever, was slow and controlled on the descent.

Stiff Legged Deadlifts

205 x 5 *PR for reps
205 x 5 *PR for reps

~Got all 5 reps on my first week using this weight which was nice. No failure reached on any set. Moving to 210 next week, 2 plates is coming soon.

Seated Leg Curls

150 x 5 (+5 pounds)
150 x 5 (+5 pounds)
150 x 5 (+5 pounds)
150 x 5 (+5 pounds)

~Moving to 155 next week.

Leg Extensions

105 x 8
105 x 8
105 x 8
105 x 8 *extra set (+8)
120 x 6 *extra set (+15 pounds)

~Moving to 120 on all sets next week.

Standing Calve Raises

195 x 6
195 x 6
195 x 6

~No Ab work today, just being cautious since my left side was in some discomfort. It didn't give me any discomfort at all today, but when doing bicep curls yesterday it was acting up go figure (bad form ftl).

[aj21]

Cardio: Stationary Bike

Level: 4-7

Total Time: 45 minutes

Nutrition: http://fitday.com/fitness/PublicJour...ner=ajballer21

[aj21]

Energy was good heading into the workout, should've warmed up more since the temp outside was brutally cold. Changed the schemes on some of the exercises and am sticking to a single weight instead of using a pyramid. Received my shipment of Scivation Whey, 3 2 pounders, lets see if its as good as I heard it was.

Incline Barbell Bench Press *warmed up w/ 55, 85 (2x), 105

125 x 8
125 x 6
125 x 6

~Going for 8 reps on all 3 sets, good form and lowered weight more towards my neck, making the exercise much harder.

Flat Dumbbell Bench Press *warmed up w/ 55 (2x)

70 x 6 (+5 pounds)
70 x 6 (+5 pounds)
70 x 5 (+5 pounds)

~Form was fine, avoided failure on all sets.

Seated Barbell Military Press *warmed up w/ 85

105 x 5
105 x 5
105 x 4

~Sticking to 105 until get 6 reps on all sets.

Hammer Strength Incline Press

2 plates x 8
2 plates x 8
2 plates x 8 (+1)

~Staying here and just going to try to do more reps.

Close Grip Flat Barbell Bench Press *warmed up w/ bar

125 x 8
125 x 6
125 x 7

~Tough, probably due to the order I put it in after most of the pressing. Should get 8 on all 3 sets next week.

Machine Flys

135 x 8 (+5 pounds)
135 x 8 (+5 pounds)
135 x 6 (+5 pounds)

~Staying at this weight.

Tricep Pushdowns

80 x 15
90 x 14

Underhanded Grip Pushdowns

60 x 12

Rope Pushdowns

50 x 12
50 x 12

Side Laterals

35 x 6
35 x 6
35 x 6
35 x 6 (+6)

~Another set next week.

Long Handle Machine Flys

135 x 8
135 x 8
135 x 8

~Either another set or more reps next week.

~Good workout, I'm trying to put much more emphasis on hypertrophy on this day rather than upping weight. Should give me a chance to work on my technique.

[aj21]

Pretty good energy today, didn't do tbars or pullups, nothing that would aggravate some discomfort I've been feeling on my left hip/lower abdomen.

Row Handle Lat Pulldowns *warmed up w/ 80, 100, 120

135 x 8
135 x 8
135 x 8
135 x 8 *extra set (+8)

Barbell Rows *warmed up w/ bar, 85, 105

130 x 8 +5 pounds Overhand Grip
130 x 8 +5 pounds Underhand Grip
130 x 8 +5 pounds Overhand Grip
130 x 8 +5 pounds Underhand Grip

Alternating Hammer Strength Low Rows

2 plates + 10 + 5 x 12
2 plates + 10 + 5 x 12

Cable Curls

60 x 12
70 x 10
80 x 10

Preacher Curls

45 + 10 + 10 + 2.5 x 5
45 + 25 x 5
45 + 25 + 2.5 x 5
45 + 25 + 5 x 4

Underhanded Grip Lat Pulldowns *all drop sets, no rest between sets

140 x 5
120 x 5
100 x 6
85 x 6
70 x 8
50 x 10

Cable Curls

65 x 8
65 x 8
65 x 8

Cable Rows

85 x 12
100 x 10

[aj21]

Figured out what one of the culprits were for annoying my left side. When I was doing heavier squats I felt it a bit. The 3 of em were EZ Curls, Close Grip Bench, and Squats. 205 must be too much right now, when I did 175 x 11 no pain whatsoever. The curls just too much swinging which is why I'm dropping the weight on them big time. The close grip bench on one of the last reps I thrust up a bit with my hips to put the weight back and boom, really felt it. For now I'm just doing higher reps for squats, doing the close grip with my feet on the bench and the curl problem was fixed.

Squats

110 x 12
110 x 11
110 x 10

Stiff Legged Deadlifts

105 x 7
105 x 7
105 x 7

Seated Leg Curls Supersetted w/ Leg Extensions

130 x 8, 95 x 10
130 x 8, 95 x 10
130 x 8, 95 x 10

~Good session, had to hurry due to the gym closing. Tomorrow another cardio day and will get a weight update.

[aj21]

Weight: 163

Not much of a difference from last week, going to see later on this week if it stays the same. Have some DOMS in my legs and not too much discomfort from my lower side.

Cardio: Stationary Bike

Level: 4

Total Time: 45 minutes

Misc: 11 chinups
11 pullups

Injured or not this party is far from over.

[aj21]

Another week rolling in, nice to have the day off from work. Energy was fine heading into the workout, just needed to be cautious today with my movements. Felt some discomfort but other than some instances today's workout went well I thought.

Incline Barbell Bench Press *warmed up w/ 55, 85, 105, 125

140 x 4 *PR
140 x 3 *PR

~Danced with 140 today, haven't tried it since earlier in the summer. Still felt heavy but the reps this time were much cleaner and not as taxing. Could've gotten some more reps but didn't want to push near failure.

Overhand Grip Barbell Rows *warmed up w/ bar, 85, 105, 125

150 x 3 (+5 pounds)
150 x 4 (+5 pounds)

~On most of my movements the 2nd or 3rd reps are sometimes better than the 1st. The 2nd set my form was spot on, slow and controlled, it actually felt easy. Will get 5 next week.

Seated Barbell Military Press *warmed up w/ 95

115 x 3
115 x 3

~Less reps than last week, I think my grip on my left hand was off, since the right hand handled the weight smoothly while it just felt strange and heavier on my left. Will fix the problem next time.

Hammer Handle Lat Pulldowns

145 x 5
150 x 5
155 x 5 (+5 pounds)

~160 will be the 3rd set next week.

Row Handle Lat Pulldowns

160 x 5
160 x 4

~I was just testing it out, 160 was easy, might keep it.

Hammer Strength Incline Press

2 plates + 25 + 2.5 x 4
2 plates + 25 + 2.5 x 4

~Going for 5 reps on both set before adding a 3rd set.

Close Grip Flat Barbell Bench Press *warmed up w/ 85, 125, 135

155 x 4
155 x 4
155 x 4

~Reps were better this time, no lower body assistance at the end to bail me out like last week which caused the strain I have now. Being careful with this exercise, going for a clean 5 reps on 3 sets before moving on.

Cable Rows

120 x 6
140 x 5
140 x 5

~Sticking to 140 and adding sets as I go.

Tricep Rope Pushdowns

80 x 7
80 x 7
80 x 7
80 x 7
80 x 7 *extra set (+7)

~Another set next week.

EZ Bar Curls

25 plate x 6
25 plate x 6
25 plate x 4
25 plate x 5

~This is going to be the only bicep exercise I'll do, going for the same set up as tricep pushdowns, solid sets before moving onto any type of weight progression. This was surprisingly easy, a couple of months ago I had trouble with this weight. Form was solid, no swinging or swaying, no momentum.

Machine Flys

160 x 5 (+5 pounds)
160 x 5 (+5 pounds)
160 x 5 (+5 pounds)

~Moving to 165 next week.

Long Handle Machine Flys

165 x 5
165 x 5
165 x 5 *drop to 150 x 4 *drop to 135 x 5 *drop to 100 x 5

Misc: High Rep Cable Rows

~Great workout today, trying to be smarter now with how I handle the weights. Right after the workout I went and got myself a weight belt, which should've happened sooner, oh well you live and learn.

[aj21]

First leg workout using the belt, it helped alot today, especially with the slds. I have to get used to it some, but otherwise good session, no lack of energy.

Squats *warmed up w/ 85, 125, 145
175 x 12
175 x 12

~Adding another set next week.

Stiff Legged Deadlifts

210 x 4
210 x 3

~Going for 5 next week, didn't want to push it.

Seated Leg Curls

155 x 5
155 x 5

~Adding another set next week.

Leg Extensions

120 x 6
120 x 6
120 x 6
120 x 6
120 x 6

~Maybe one more set.

Standing Calve Raises

200 x 6
200 x 6
200 x 6

~Good MMC, another set next week.

~Good workout done in less than an hour today.

[50-Fifty]

How come only two sets on the squats and sldl? And 12 reps on power days?

And dont you just love those short workouts? I usually only get those if nobody is in my way lol

[aj21]

How come only two sets on the squats and sldl? And 12 reps on power days?

And dont you just love those short workouts? I usually only get those if nobody is in my way lol

Well I was doing heavier squats but like I said when I was doing close grip bench I raised my pelvis up a bit on the last rep to put the weight away and got some kind of a strain on the lower left side of my hip/stomach. I was feeling something weird before on my left side when I was squatting that 205 so for now not doing any type of heavier squats. So that's why only today 2 sets for both I was planning on upping them but I'd rather be cautious for now until I go find out what if any injury I have. The belt helped big time today. Leg days are always the shortest workout lol I could have a picnic in the squat rack even during peak times and no one bugs me, everyones too busy trying to get da arnold chezt n gunz.

[50-Fifty]

Well I was doing heavier squats but like I said when I was doing close grip bench I raised my pelvis up a bit on the last rep to put the weight away and got some kind of a strain on the lower left side of my hip/stomach. I was feeling something weird before on my left side when I was squatting that 205 so for now not doing any type of heavier squats. So that's why only today 2 sets for both I was planning on upping them but I'd rather be cautious for now until I go find out what if any injury I have. The belt helped big time today. Leg days are always the shortest workout lol I could have a picnic in the squat rack even during peak times and no one bugs me, everyones too busy trying to get da arnold chezt n gunz.

Ahh jeez, yea man take that slow. The last thing you would want to do is tweak it anymore then it is now.

Damn, we only have 1 squat rack and 1 cage (thats about to fall apart). But leg days are usually quick but anything else and I want to shoot someone.

[aj21]

Cardio: Stationary Bike

Level: 5-7

Total Time: 45 minutes

Misc: 7 pullups

[aj21]

Lack of sleep = meh energy during today's workout

Incline Barbell Bench Press *warmed up w/ 55, 85, 105

125 x 8
125 x 7
125 x 6

~Got 1 more rep than last week, avoided failure on all sets.

Flat Dumbbell Bench Press *warmed up w/ 55, 60

70 x 6
70 x 5
70 x 4

~Blah hated how I did on these today. I'm considering deloading on them next week.

Seated Barbell Military Press *warmed up w/ 85

105 x 5
105 x 4
105 x 3

~Def. deloading on this next week.

Hammer Strength Incline Press

2 plates x 8
2 plates x 8
1 plate + 25 x 10

Close Grip Flat Barbell Bench Press *warmed up w/ bar, 85, 105

125 x 8
125 x 7
125 x 7

~Added a rep from last week.

Tricep Pushdowns

90 x 14
90 x 14
100 x 8

Dumbbell Side Laterals

35 x 6
35 x 6
35 x 6
35 x 6
20 x 10
20 x 12

Long Handle Machine Flys

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

~Going for a much lighter approach on this day next week. The joints hurting on some movements were a little hint to not be all heavy weight most of the week. I'm keeping the incline and close grip the same though, no trouble with those. On everything else, especially the shoulder press I'm going to go much lighter and go for more reps.

[aj21]

Overhand Grip Barbell Rows *warmed up w/ bar, 85 (2x), 105 (+5 pounds on all sets)

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Row Handle Lat Pulldowns (+10 pounds on all sets)

140 x 8
140 x 8
140 x 8
140 x 8

Alternating Hammer Strength High Rows

2 plates x 24
2 plates x 24
2 handed x 10

Cable Rows

120 x 8
120 x 8
120 x 8

Preacher Curls

45 + 25 x 5
45 + 25 + 2.5 x 5
45 + 25 + 5 x 5
45 + 25 + 5 + 2.5 x 5

Rope Curls

70 x 12
75 x 10
80 x 8

Incline Dumbbell Curls *2 handed

20 x 12
20 x 10

Behind The Neck Hammer Handle Lat Pulldowns

105 x 12
105 x 10
105 x 9
100 x 8 > drop to 85 x 8 > drop to 70 x 8

~Energy was good today, am really liking adding drop sets to certain things, gave me a massive pump on my back. Going high volume on legs tomorrow.

[aj21]

Weight: 163.6

Same as last week, I've been 162-163 the past 3 weeks since getting the new macros.

Squats *warmed up w/ bar, 85 (2x)

110 x 12 *wider stance
110 x 12 *closer stance
110 x 12 *w
110 x 12 *c
125 x 8

Stiff Legged Deadlifts *elevated on platform

105 x 8
105 x 8
105 x 8
105 x 8

Seated Leg Curls (+5 pounds on all sets)

135 x 8
135 x 8
135 x 8
90 x 8 > 75 x 10 > 60 x 10

Leg Extensions

95 x 14
95 x 12
95 x 12
95 x 12
120 x 8 > 105 x 8 > 90 x 8 > 75 x 8 > 60 x 10 (almost threw up here)
90 x 10 > 75 x 10 > 60 x 10

Standing Calve Raises

135 x 8
135 x 8

Weighted Seated Calve Raises

45 plate x 8
45 plate x 8

Went in there today on a mission, could barely walk down the stairs afterwards.