RHK89 Diet & Training Journal - Team 3DMJ

[JennLifts]

WU= wide underhand?

if you pr make sure you write it so i can rejoice

[RHK89]

WU= wide underhand?

if you pr make sure you write it so i can rejoice

Hey Jenn! WU = warm ups . Yeah I think I did hit some PRs lol.

[RHK89]

6.17.12 Sunday Week 27


Workout - Squat
WU x 5 - 95lbs
WU x 5 - 120lbs
WU x 3 - 140lbs
1 x 5 - 155lbs
1 x 5 - 175lbs
1 x 5 OM - 200lbs x 10 (I really didn't feel like pushing more after 4 reps haha) Rep PR

120lbs x 10, 10, 10, 10, 10

Assistance
Standing Calf Raises (Occluded) - 30, 15, 15, 15
Standing Cable Crunches - 62.5lbs x 12, 12, 12, 12, 12

Workout Video

[JennLifts]

so close to 2 PPS!!!! YEA!

[Jumpman3210]

Nice effort on dem squatz bro. Looks like you've been working on dat butt wink

[RHK89]

6.20.12 Wednesday Week 28

Workout - OHP
WU 1 x 5 - 50lbs
WU 1 x 5 - 65 lbs
WU 1 x 3 - 75 lbs
1 x 3 - 85lbs
1 x 3 - 100 lbs
1 x 3 OM - 110lbs x 6 REP PR

OHP - 75lbs x 10, 10, 10, 10, 10

Assistance
Underhand Rack Chins - Total of 50 reps
Dips - Total of 50 reps

Workout Video

[RHK89]

6.21.12 Thursday Week 28


Workout - Deadlift
WU 1 x 5 - 120lbs
WU 1 x 5 - 150lbs
WU 1 x 3 - 180lbs
1 x 3 - 210bs
1 x 3 - 235lbs
1 x 3OM - 265lbs x 8 (10 if you count those two incomplete lockout reps lol) REP PR

170lbs x 10, 10, 10, 10, 10

Assistance
Machine Rows - 80lbs x 10, 10, 10, 10, 10
Kneeling Cable Crunches - 75lbs x 12, 12, 12, 12, 12

Workout Video


Note: Strong disregard form acquire reps at all costs lol. I'm not proud of these shh reps, but I have something to improve upon for next week lol

[RHK89]

so close to 2 PPS!!!! YEA!

Did them for 2 last week! Going for 230 for 1OM next week .

[RHK89]

Nice effort on dem squatz bro. Looks like you've been working on dat butt wink

Thanks. I feel like I'm doing extreme knee bends lol. My knees are so far over my toes. Quad dominant squats ftl.

[Willgetnice]

6.21.12 Thursday Week 28


Workout - Deadlift
WU 1 x 5 - 120lbs
WU 1 x 5 - 150lbs
WU 1 x 3 - 180lbs
1 x 3 - 210bs
1 x 3 - 235lbs
1 x 3OM - 265lbs x 8 (10 if you count those two incomplete lockout reps lol) REP PR

170lbs x 10, 10, 10, 10, 10

Assistance
Machine Rows - 80lbs x 10, 10, 10, 10, 10
Kneeling Cable Crunches - 75lbs x 12, 12, 12, 12, 12

Workout Video


Note: Strong disregard form acquire reps at all costs lol. I'm not proud of these shh reps, but I have something to improve upon for next week lol

SOLID work bro. Don't sweat the lumbar rounding I'm sure you've seen Doug Miller's deadlift videos and he does the same thing, as long as it's not hurting you I don't see any huge risks. Right around that 2:30 min mark, that is WORK ETHIC! lol good job

[RHK89]

SOLID work bro. Don't sweat the lumbar rounding I'm sure you've seen Doug Miller's deadlift videos and he does the same thing, as long as it's not hurting you I don't see any huge risks. Right around that 2:30 min mark, that is WORK ETHIC! lol good job

Lower back is definitely sore lol. Anything past 3 reps and I'm gasping for air haha.

[RHK89]

6.23.12 Saturday Week 28


Workout - Bench
WU 1 x 5 - 80lbs
WU 1 x 5 - 100lbs
WU 1 x 3 - 120lbs
1 x 3 - 140lbs
1 x 3 - 155lbs
1 x 3OM - 175lbs x 7 REP PR

Bench - 110lbs x 10, 10, 10, 10, 10 (I goofed, b/c i was supposed to do 115. O well)

Assistance
Chin Ups - Total of 50 reps
Dips - Total of 50 reps

Workout Video

[RHK89]

6.24.12 Sunday Week 28

Workout - Squat
WU x 5 - 95lbs
WU x 5 - 120lbs
WU x 3 - 145lbs
1 x 3 - 170lbs
1 x 3 - 190lbs
1 x 3 OM - 215lbs x 7 REP PR

140lbs x 10, 10, 10, 10, 10

Assistance
Standing Calf Raises (Occluded) - 30, 15, 15, 15
Standing Cable Crunches - 62.5lbs x 12, 12, 12, 12, 12

Workout Video

[RHK89]

6.27.12 Wednesday Week 29

Workout - OHP
WU 1 x 3 - 50lbs
WU 1 x 5 - 65 lbs
WU 1 x 3 - 75 lbs
1 x 3 - 895bs
1 x 3 - 105 lbs
1 x 1 OM - 125lbs x 1
130lbs x 0.

OHP - 75lbs x 10, 10, 10, 10, 10

Assistance
Underhand Rack Chins - Total of 50 reps
Dips - Total of 50 reps

Workout Video

[RHK89]

6.28.12 Thursday Week 29


Workout - Deadlift
WU 1 x 2 - 120lbs
WU 1 x 2 - 150lbs
WU 1 x 3 - 180lbs
1 x 3 - 220bs (Video captions say 205, but idungoofed)
1 x 3 - 250lbs
1 x 1OM - 280lbs x 1 WEIGHT PR
290lbs x 1WEIGHT PR
300lbs x 1WEIGHT PR


185lbs x 10, 10, 10, 10, 10

Assistance
Machine Rows - 80lbs x 10, 10, 10, 10, 10
Kneeling Cable Crunches - 77.5lbs x 12, 12, 12, 12, 12

Workout Video


Note: Very good day in the gym. My singles went up quickly. I'm pretty sure I had 315 in me, but I didn't want to push it.

[Shazriki]

300 FLEW up. Not even a grinder. 315? I'd say even more than that! Well done.

[Willgetnice]

Yea bro 300 raw that fast going up? 315 for sure, but way to train smart and know when it's time to be conservative, not an easy thing to do! Form is looking pretty spot on perfect as well, awesome work

[RHK89]

300 FLEW up. Not even a grinder. 315? I'd say even more than that! Well done.

I was very surprised! Thanks!

Yea bro 300 raw that fast going up? 315 for sure, but way to train smart and know when it's time to be conservative, not an easy thing to do! Form is looking pretty spot on perfect as well, awesome work

Gotta train smart! My lower back is also thanking me lol.

[RHK89]

6.30.12 Saturday Week 29


Workout - Bench
WU 1 x 3 - 80lbs
WU 1 x 3 - 100lbs
WU 1 x 3 - 120lbs
1 x 3 - 145lbs
1 x 3 - 165lbs
1 x 1OM - 185lbs x 1
190lbs x 1 WEIGHT PR
195lbs x 1 WEIGHT PR

Bench - 120lbs x 10, 10, 10, 10, 10


Assistance
Chin Ups - Total of 50 reps
Dips - Total of 50 reps

Workout Video

[RHK89]

7.1.12 Sunday Week 29

Workout - Squat
WU x 5 - 95lbs
WU x 5 - 120lbs
WU x 3 - 145lbs
1 x 3 - 185lbs
1 x 3 - 205lbs
1 x 3 OM - 230lbs x 1
235lbs x 1 WEIGHT PR
240lbs x 1 WEIGHT PR

145lbs x 10, 10, 10, 10, 10

Assistance
Standing Calf Raises (Occluded) - 30, 15, 15, 15
Standing Cable Crunches - 65lbs x 12, 12, 12, 12, 12


Workout Video

[Jumpman3210]

You've been on a killing streak lately brah!

[RHK89]

You've been on a killing streak lately brah!

Now I feel bad and good about the deload week lol.

[Jumpman3210]

Now I feel bad and good about the deload week lol.

much deserved deload sir no regrets

[extremenergy3]

Solid squatting.

[Shazriki]

Now I feel bad and good about the deload week lol.

I'm like a broken record but frequent deloading on prep was one of the key things that maintained my strength. In surplus I can only imagine the recovery potential would be increased, so don't look at them as a negative

[RHK89]

much deserved deload sir no regrets

I feel a cold coming on lol. This will be the third time in a row that I get sick during a deload.

Solid squatting.

Thanks man! I am enjoying your youtube videos!

I'm like a broken record but frequent deloading on prep was one of the key things that maintained my strength. In surplus I can only imagine the recovery potential would be increased, so don't look at them as a negative

I love the deload, but I'm bummed cause I'm hitting up the gym with a fellow 3DMJer near my parents house. I don't lift with anyone, but it's nice to have a gym partner to push you during a tough workout.

I can't imagine the excitement I would be feeling only a few days from a show Moses. I wish I could be there in attendance .

[RHK89]

7.4.12 Wednesday Week 30 DELOAD

Workout - OHP
WU 1 x 3 - 50lbs
WU 1 x 5 - 65 lbs
WU 1 x 3 - 75 lbs x 13


OHP - 65lbs x 10, 10, 10, 10, 10

Assistance
Underhand Rack Chins - Total of 50 reps
Dips - Total of 50 reps

Workout Video

[RHK89]

7.6.12 Week 30 DELOAD

Workout - Deadlift
1 x 5 - 120lbs
1 x 5 - 150lbs
1 x 5OM - 185lbs x 20

5 x 10 - 150lbs x 10, 10, 10, 10, 10
Chins - Total of 50 reps
Kneeling Cable Crunches - 10 sets of 12

Workout Video
None unfortunately

[RHK89]

7.7.12 Saturday Week 30 DELOAD


Workout - Bench
1 x 5 - 80lbs
1 x 5 - 100lbs
1 x 5OM - 120lbs x 15

Bench - 100lbs x 10, 10, 10, 10, 10

Assistance
Chin Ups - Total of 50 reps
Dips - Total of 50 reps

Workout Video

[RHK89]

7.8.12 Sunday Week 30 DELOAD

Workout - Squat
WU x 5 - 95lbs
WU x 5 - 120lbs
WU x 5OM - 145lbs x 15

120lbs x 10, 10, 10, 10, 10

Assistance
Standing Calf Raises (Occluded) - 30, 15, 15, 15
Standing Cable Crunches - 65lbs x 12, 12, 12, 12, 12


Workout Video