7/22/2014 Tuesday
Back/Bicep:
DL (wide OH grip): 95lbx8, 135lbx8, 185lbx8, 225lbx8, 235lbx8 (2 sets)
BB row (pause at top): 115lbx10 (3 sets)
DB row: 60lbx10 (3 sets)
CSR: 3x10
Lat pull down (underhand): 3x10
EZ curl: 3x10
laying cable curl: 3x10
1-arm pulley row: 3x12
BB shrug: 135lbx15 (3 sets)
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Thread: Powerlifting/Hypertrophy journal
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07-22-2014, 07:27 PM #121
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07-23-2014, 05:08 PM #122
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
7/23/2014 Wednesday
Chest/Tricep/Shoulder:
Speed bench w/fat gripz: warm up, 135lbx3 (6 sets)
CG bench: 185lbx10 (3 sets)
DB incline (underhand): 52lbx12 (3 sets)
Dips: 3x15
DB arnolds: 35lbx12 (3 sets)
Smith bench 21's: 3 sets
DB raise: 22lbx10 (3 sets)
OH rope ext: 3x12
v-bar pull down: 1x100
cable fly (underhand): 3x12
GPP:
10min incline walk
V-ups: 3x20
crunch: 3x20
AB coaster: 3x20
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07-23-2014, 05:30 PM #123
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07-26-2014, 03:03 PM #124
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
^thanks bud!
7/26/2014 Saturday
Quads/Back/Bicep:
Front squat: bar, 95lbx8, 135lbx6, 155lbx6, 185lbx6 (2 sets)
Leg press: 3x20
Leg ext: 3x12
calf raises: 3x15
Pull ups: 3x8
Sumo BB row: 135lbx8 (3 sets)
lat pull down (wide grip): 3x12
overhead hammer row: 3x10
EZ curl: 3x10
DB pinwheels: 30lbx10 (3 sets)
hammer curl: 3x12
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07-26-2014, 05:37 PM #125
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07-29-2014, 07:27 PM #126
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
^it alleviates the lower back a lot for me. I've had previous low back injury in past which you can kinda tell from my squat/deadlift numbers lol
7/29/2014 Tuesday
Chest/Tricep/Shoulder:
Bench (narrow grip): 95lbx8, 135lbx8, 185lbx6, bench daddy: 225lbx5, 275lbx5, 295lbx5, 315lbx5, 335lbx5, 345lbx5
Bench 21's: 135lb (3 sets)
DB incline (underhand): 40lbx12, 50lbx10 (3 sets), 40lbx37 downset
Skull crushers: 55lbx12 (3 sets)
Dips: 3x15
Rope pull down: 3x12
Cable fly (underhand): 3x12
1-arm reverse pull down: 3x12
DB arnolds: 35lbx10, 45lbx10 (3 sets)
cable front raise: 3x12
DB raise: 15lbx12 (3 sets)
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07-29-2014, 07:31 PM #127
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07-30-2014, 07:36 PM #128
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
several years ago, i think 07-08.
7/30/2014 Wednesday
Lowerbody/Back/Bicep:
Squat: 135lbx5, 135lbx5, 185lbx5, 205lbx5, 225lbx5
Sumo DL: 135lbx8, 225lbx5, 275lbx5, 315lbx5, 335lbx5
Leg ext: 3x12
Leg press + calf raise: 3x15
Pull ups (paused): 3x8
DB double hand row: 40lbx10 (3 sets)
Lat pull down (lat bar): 3x10
EZ concentrate curl: 25lbx8 (3 sets)
Rope curl: 3x12
GPP:
20min incline walk
AB circuit (x2): V-up (10) + reverse crunch (15) + crunch (20)
straight leg raise: 3x20
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07-31-2014, 04:56 PM #129
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08-02-2014, 04:11 PM #130
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
that is very true. that 335 felt very heavy...i remember that was a warm up back in the day lol
8/2/2014 Saturday
Chest/Tricep:
BB Bench w/bench daddy: warm ups, 225lbx3, add #50 chain: 235lbx2, #100 chain: 285lbx2, 295lbx0, 295lbx0, 315lbx8 downset
Floor press (narrow grip) w/bench daddy: 225lbx8, 275lbx8, 295lbx8
DB rollovers: 35lbx12 (3 sets)
DB incline bench: 65lbx10 (3 sets)
DB incline tate ext: 35lbx12 (3 sets)
Smith incline bench: 3x12
Cable fly: 3x12
V-bar pull downs: 3x15
BB bench 21's: 115lb (3 sets)
misloaded and did 285x2 +100lb chain as my first working set (intended to be top set). oh well
morning weight: 183lb heavy
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08-02-2014, 06:56 PM #131
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08-03-2014, 09:34 AM #132
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08-03-2014, 02:06 PM #133
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
8/3/2014 Sunday
Back/Bicep:
Pull ups (wide grip): 3x10
BB row: 115lbx8 (3 sets)
DB row: 60lbx10 (3 sets)
CSR: 3x10
Smith row: 3x12
Hammer OH row: 3x15
Seated high pulley: 3x15
EZ concentrated curl: 60lbx12 (3 sets)
DB pinwheel: 32lbx8 (3 sets)
DB curl: 25lbx10 (3 sets)
lat pull down (underhand): 3x15
Cable curl: 3x15
BB shrug: 135lbx15, 185lbx12 (3 sets)
hammer shrug: 3x15
GPP:
15min warm-up/cool down (3mph)
20min jog (5.5mph)
AB circuit x3: V-up (10) > reverse crunch (10) > crunch (10)
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08-03-2014, 08:17 PM #134
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08-05-2014, 06:40 PM #135
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
thanks bud! I would say they do help but there are other exercises that would help your squat more (ie: good mornings and box squat chain/band variations)
8/5/2014 Tuesday
Tricep/Bicep:
CG bench: bar, 95lbx8, 135lbx8, 185lbx8, +bench daddy: 255lbx8, 275lbx8, 315lbx8
Decline DB tate ext: 35lbx12 (3 sets)
Skull crusher: 3x12
cable kickback: 3x12
EZ curl: 60lbx12 (3 sets)
DB pinwheel w/fatgripz: 25lbx10 (3 sets)
Laying cable curl: 3x12
morning weight: 181lb
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08-05-2014, 07:26 PM #136
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08-10-2014, 10:12 PM #137
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
thanks
8/9/2014 Saturday
Chest/Shoulders:
DB incline fly: 30lbx10, 35lbx10, 40lbx10, 45lbx10, 50lbx10
BB incline: 135lbx10, 155lbx10 (4 sets)
BB flat: 155lbx10 (4 sets), 135lbx15 CG set
Cable fly (3x15) + push-up (3x12)
Face pulls: 3x12
EZ upright row: 3x12
DB side raise: 15lbx12 (3 sets)
DB front raise: 22lbx10 (3 sets)
BB shrug: 135lbx12 (3 sets)
DB hammer curl
Rope pull down
10min incline walk
Chest workout inspired by Evan "Ox" Centopani. Damn I'm sore and suck at incline angles lol
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08-11-2014, 07:27 PM #138
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08-11-2014, 09:04 PM #139
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08-12-2014, 06:52 PM #140
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08-12-2014, 06:56 PM #141
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08-14-2014, 09:02 PM #142
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
you already know!
8/14/2014 Thursday
Lowerbody:
Front squat: bar, 95lbx10, 135lbx8, 155lbx8 (3 sets)
Leg press (3x12) + calf raise (3x12)
SLDL: 135lbx10 (3 sets)
Leg ext: 3x12
Leg curl: 3x12
Standing calf raises: 3x12
hammer leg press: 3x12
pull ups: 3x12
DB pinwheel: 30lbx10 (3 sets)
taking 10 days off
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08-14-2014, 09:06 PM #143
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08-15-2014, 10:27 PM #144
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08-16-2014, 06:45 PM #145
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08-16-2014, 10:38 PM #146
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
Japanese Samurai on the right pec
aaaaand I lied...i was able to sneak in a chest/tri workout today
8/16/2014 Saturday
Chest/Tricep:
BB bench: warm up to 225lbx5, +bench daddy: 275lbx5, 315lbx5, 335lbx5, 355lbx5
CG bench: 185lbx8 (3 sets)
DB incline (underhand): 50lbx12 (3 sets)
EZ OH ext: 50lbx12 (3 sets)
DB fly: 30lbx12 (3 sets) superset with DB curl: 30lbx10 (3 sets)
Pull downs: 3x15
Lat pull down: 3x10
hammer shrug: 3x15
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08-17-2014, 08:00 AM #147
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08-24-2014, 10:38 PM #148
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08-25-2014, 08:16 PM #149
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1960
8/25/2014 Monday
Shoulder/Chest/Tricep:
Military OHP: bar, 75lbx8, 95lbx8, 115lbx8 (3 sets)
DB arnolds: 40lbx10, 45lbx10, 50lbx10, 55lbx10
DB front raise: 15lbx10 (3 sets)
BB flat bench: 135lbx12, 185lbx10 (3 sets)
BB incline bench: 135lbx12 (3 sets)
DB fly: 25lbx12 (3 sets)
DB tate ext: 30lbx12 (3 sets)
CG smith bench: 3x12
OH french ext (swiss bar): 3x12
cable fly (underhand): 3x12
pull downs (v-bar): 3x15
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08-27-2014, 09:12 PM #150
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