Redefining 'Balance', wrkoutfrq style!

[NaturalPursuit]

Same on my end without straps…honestly anytime I pulled without straps I had to use a mixed grip and it tore my bicep insertions apart…I'm sticking with straps double overhand indefinitely lol

[wrkoutfrq]

1/15/16

Wendler 5/3/1

W3D1 (OHP)

OHP
55*5
70*5
85*3
105*5
115*3
130*1+ (5 reps)

DB Shoulder Press
65*12
65*12
65*12
65*12

DB Lateral Raise
37.5*12
37.5*12
37.5*12
37.5*12

Bilateral DB Curl
32.5*12
32.5*12
32.5*12
32.5*12

Machine Preacher Curl
*10
*10
*10
*10

Cardio:
PM Run

Notes:
Sorry for the absence guys, I'm dealing with some personal issues in my life that have me completely down and out. I'm doing a lot of cardio just to distract me from things, and my nutrition is way off because I just don't feel like eating. I'll try to be around, but it's gonna be hit or miss.

[NaturalPursuit]

Stay strong my man!

[jpfaherty]

Stay strong my man!

This man, you know you can vent to me via text bro!

[wrkoutfrq]

2/29/16

Legs W1D1

Squat (work to single @RPE 9, then backoffs @85%)
135*5
225*3
255*1
280*1
300*1
315*1
5x270*3

Glute Ham Raise
5xBW*6

Leg Press
4x6pps*8

Standing Calf Raise Machine (3s eccentric, pause at top and bottom)
3x3p*8

Cardio:
PM Run

Notes:
Hey all, sorry for the long absence, I've needed some time to sort out my thoughts. To be honest I'm still not in the best place but I'm trying to move forward in life. I'll be recording a vlog in the morning on the way to lift to talk briefly about what's been going on in my life, and then talk about programming and what the future may or may not hold.

[NaturalPursuit]

Looking forward to the vlog man!

[wrkoutfrq]

3/4/16

Lower Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Squats (0:2:0:1; RPE 9)
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Deadlifts (RPE 9)
355x5
355x5
355x4
355x4
355x4
355x4

Seated Calf Raise (4:0:1:0)
90x5
90x5

Smith Machine Calf Raise (4:0:1:0)
225x5
225x5

Cardio:
PM Run

---------------------

3/4/16

Upper Hypertrophy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Close Grip Bench Press (4:0:1:0)
145x8
145x8
135x8
135x8

One Arm DB Rows (0:2:0:2)
65x12
65x12
65x12
65x12

Cable Lateral Raise
Lvl 7x12
Lvl 7x12
Lvl 7x12

One Arm Cable Tricep Pressdown (4:0:1:0)
Lvl 4x12
Lvl 4x12
Lvl 4x12

Alternating DB Curls (4:0:1:0)
25x12
25x12
25x12

Cardio:
None

------------------------

3/6/16

Lower Cell Swelling

Hack Squat
45/s x20
45/s x20
45/s x20
45/s x20

Leg Press Calf Press
2pps x30
2pps x30
2pps x30

BFR Seated Calf Press
45x12
45x12
45x12

BFR Seated Leg Curls
90x12
90x12
90x12

BFR Close Stance Leg Extensions
Lvl 8x12
Lvl 8x12
Lvl 8x12

Cable Rope Crunches
Lvl 12x20
Lvl 12x20
Lvl 12x20
Lvl 12x20
Lvl 12x20
Lvl 12x20

Cardio:
None

-------------------------

3/7/16

Upper Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Flat Barbell Bench Press (0:2:0:0; RPE 9)
225x2
225x2
225x2
215x2
215x2
215x2

Chest Supported T-Bar Row (0:2:0:2; RPE 9)
150*4
150*4
150*4
150*4
150*4

Overhead Press (4:0:1:0)
111x4
111x4
111x4

Weighted Tricep Dips (4:0:1:0)
BW+35 x4
BW+35 x4
BW+35 x4
BW+35 x4

Cambered Bar Curl (4:0:1:0)
80x4
80x4
80x4
80x4

Overhand Barbell Shrugs (40-70 second timed work)
225
225
225
225

Cardio:
None

Notes
Hey everyone, I've obviously been MIA for a while, and I'm sorry for that. I recorded a vlog on Saturday explaining a bit about my hiatus and the new developments in my workouts and nutrition. It got cut off before a long rant about my mind being my worst enemy, and how I can't get my mind off everything that's happened, so it's good it cut out lol.



These workouts have been really good, I've been really enjoying the change in programming. The powerlifting meet I helped with on Saturday was a good time, and my forearms are sore from picking up the slick plates. I've got Lower Hypertrophy on tap for tomorrow, it should be a good one!

[jpfaherty]

Cell swelling has Kikel written all over it! Great vlog. Chin up! Alex will help for sure

[NaturalPursuit]

You are too kind dude! Seriously!

I'm beyond confident that over the next few VLOGS, your face will show the biggest changes…You'll have the fire and love for life back man. All in time

[wrkoutfrq]

3/8/16

Lower Hypertrophy
Tempo: (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Deadlift (RPE 7-8)
315x8
315x8
315x8
315x8
315x8

Squat (RPE 7-8)
210x12
210x12
210x12
210x12
210x12

Complex 1:
1A) Wide Stance Lying Leg Curl
3x95*12

1B) Wide Stance Leg Extensions
3x95*12

Complex 2:
2A) Close Stance Lying Leg Curl
3x95*12

2B) Close Stance Leg Extensions
3x95*12

Complex 3:
3A) Seated Calf Press
5x45*15

3B) Donkey Calf Raise
5xBW*15

Single Arm Cable Side Oblique Crunches (0:0:0:2)
4x65*15

Cardio:
None

-------------------------------------

3/8/16

Upper Cell Swelling

Overhand Grip Cable Flys (timed sets of 60-120 seconds)
20/s x60s
20/s x60s
20/s x60s
20/s x60s

Supported Rear Delt Fly: 4 sets of 20-40 reps
20/s x20
20/s x20
20/s x20
20/s x20

Neutral Grip Pulldowns]
85x20
85x20
85x20
85x20

Complex 1:
1A) Machine Preacher Curls
40x20
40x20
40x20
40x20

1B) Rope Cable Tricep Pressdown
50x20
50x20
50x20
50x20

Incline DB Bench Press
65x20
65x20
65x20
65x20

Cardio:
None

Notes:
OMG leg destruction on the lower hypertrophy. I did all my lifts in my squat shoes, but I don't think it made much of a difference. Deads alone were okay, not too bad, but the higher rep squats were straight up ridiculous after the deads. I was SO freaking sore and still am. The pump was insane on both days, and I can actually feel the difference in soreness type between the hypertrophy days and the cell swelling days. It's actually really neat to experience. I'm still a little sore, but I'm looking forward to hitting heavy legs tomorrow.

Cell swelling has Kikel written all over it! Great vlog. Chin up! Alex will help for sure

Thanks JP, you know I like to be candid and honest in my vlogs, that one was just extra honest.

You are too kind dude! Seriously!

I'm beyond confident that over the next few VLOGS, your face will show the biggest changes…You'll have the fire and love for life back man. All in time

Like I told you, I meant every word I hope so man, I really do.

[NaturalPursuit]

Glad its all moving in the right direction! I'm pumped to see the progress pics over the next few weeks with the intuitive eating. Once we get it down, stress is lessened dramatically

[wrkoutfrq]

3/11/16

Lower Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Squats (0:2:0:1; RPE 9)
270x2
270x2
270x2
270x2
270x2
275x2
275x2
275x2
+10lb

Deadlifts (RPE 9)
355x5
355x5
355x4
355x4
355x4
355x4

Seated Calf Raise (4:0:1:0)
90x5
90x5

Standing Machine Calf Raise (4:0:1:0)
225x5
225x5

Cardio:
PM Run

---------------------

3/12/16

Upper Hypertrophy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Close Grip Bench Press (4:0:1:0)
135x12
135x10
135x9
135x8
+reps

One Arm DB Rows (0:2:0:2)
65x14
65x14
65x14
65x13
+reps

Machine Lateral Raise
65x12
65x12
65x12

One Arm Cable Tricep Pressdown (4:0:1:0)
15x12
15x12
15x12

Alternating DB Curls (4:0:1:0)
25x14
25x14
25x14

Cardio:
None

Notes:
Squats were on point on Friday, they really clicked well and I was able to really progress on them! Good workout today, I do activation sets before starting each workout and I couldn't get a good contraction in my right lat, which I think was due to tightness in my right trap. I didn't have that issue in any of the rest of the workout and I had a lot of improvements so it was good overall. I took the pug on a nice hike today (~5mi by the time we got back) and we're both a bit wiped, so it's early bedtime tonight.

Glad its all moving in the right direction! I'm pumped to see the progress pics over the next few weeks with the intuitive eating. Once we get it down, stress is lessened dramatically

Let's hope so!

[NaturalPursuit]

Happy birthday dude!

[jpfaherty]

Happy Birthday brotha!

[wrkoutfrq]

3/14/16

Upper Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Flat Barbell Bench Press (0:2:0:0; RPE 9)
225x2
225x2
225x2
225x2
225x2
225x2
+sets

Chest Supported T-Bar Row (0:2:0:2; RPE 9)
150*5
150*5
150*5
150*4
150*4
+reps

Overhead Press (4:0:1:0)
111x5
111x5
111x5
+reps

Weighted Tricep Dips (4:0:1:0)
BW+35 x5
BW+35 x5
BW+35 x4
BW+35 x4
+reps

Cambered Bar Curl (4:0:1:0)
80x5
80x5
80x4
80x4
+reps

Overhand Barbell Shrugs (40-70 second timed work)
225x40s
225x40s
225x40s
225x40s

Cardio:
PM run

-----------------------

3/15/16

Lower Hypertrophy
Tempo: (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Deadlift (RPE 7-8)
315x10
315x10
315x10
315x8
315x8
+reps

Squat (RPE 7-8)
210x14
210x14
210x14
210x12
210x12
+reps

Complex 1:
1A) Wide Stance Lying Leg Curl
3x95*12

1B) Wide Stance Leg Extensions
3x95*12

Complex 2:
2A) Close Stance Lying Leg Curl
3x95*12

2B) Close Stance Leg Extensions
3x95*12

Complex 3:
3A) Seated Calf Press
5x70*15

3B) Donkey Calf Raise
5xBW*15

Single Arm Cable Side Oblique Crunches (0:0:0:2)
4x115*15

Cardio:
None

Notes:
Yesterday was my birthday, and it was an okay day. The upper heavy workout was pretty stinkin solid, and I enjoyed some froyo instead of a cake (lol). Today's workout, just like last week, was killer (in good and bad senses). I'm already sore lol... I was dragging hard today, which is typical after a day of higher cals (e.g., refeed days), so I'm headed to bed now

Happy birthday dude!

Happy Birthday brotha!

Thanks bros!

[jpfaherty]

That DL followed by squat looks brutal! lol

[wrkoutfrq]

3/18/16

Lower Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Squats (0:2:0:1; RPE 9)
275x4
275x3
275x3
275x3
275x3
275x3
275x2
275x2
+5lb, +reps

Deadlifts (RPE 9)
355x5
355x5
355x5
355x4
355x4
355x4
+rep

Seated Calf Raise (4:0:1:0)
90x6
90x6

Standing Machine Calf Raise (4:0:1:0)
225x6
225x6

Cardio:
PM Run

---------------------

3/19/16

Upper Hypertrophy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Close Grip Bench Press (4:0:1:0)
135x12
135x12
135x11
135x10
+reps

One Arm DB Rows (0:2:0:2)
65x15
65x15
65x15
65x14
+reps

Machine Lateral Raise
65x15
65x15
65x15

One Arm Cable Tricep Pressdown (4:0:1:0)
15x14
15x14
15x13

Alternating DB Curls (4:0:1:0)
25x15
25x15
25x15

Cardio:
None

---------------------------------

3/20/16

Lower Cell Swelling

Hack Squat
45/s x24
45/s x24
45/s x24
45/s x24

Leg Press Calf Press
2pps x36
2pps x35
2pps x35

BFR Seated Calf Press
45x15
45x14
45x14

BFR Seated Leg Curls
90x14
90x14
90x12

BFR Close Stance Leg Extensions
Lvl 8x14
Lvl 8x14
Lvl 8x13

Cable Rope Crunches
Lvl 12x25
Lvl 12x25
Lvl 12x25
Lvl 12x25
Lvl 12x25
Lvl 12x25

Cardio:
None

Notes
Been a minute since I updated, so I thought it was about time. I've been stressing pretty hard this week because my dissertation defense is this coming Tuesday. I will be giving a public defense presentation (~45min long and then a Q&A) and then a private defense where I have to defend my research and my qualifications to my dissertation committee (4 professors). I'm TERRIFIED..... Everything has been affected by the stress, including sleep patterns and energy. Despite the stress these workouts have been awesome, everything has felt really strong and the progress is very evident in almost every lift. Hopefully I'll see even better progress when the stress goes down!

That DL followed by squat looks brutal! lol

It is by far the hardest combo I've done in a LONG time... I leave that platform feeling completely wrecked and shaky afterwords lol

[NaturalPursuit]

No worries about the stress man, focus on Tuesday! We all know how tremendous your defense it going to go!

Like we talked about, if your progressing this much with THIS MUCH STRESS, just wait until after Tuesday!

[wrkoutfrq]

3/21/16

Upper Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Flat Barbell Bench Press (0:2:0:0; RPE 9)
225x2
225x2
225x2
225x2
225x2
225x2

Chest Supported T-Bar Row (0:2:0:2; RPE 9)
150*6
150*6
150*6
150*5
150*5
+reps

Overhead Press (4:0:1:0)
111x6
111x6
111x5
+reps

Weighted Tricep Dips (4:0:1:0)
BW+37.5 x5
BW+37.5 x5
BW+37.5 x4
BW+37.5 x4
+2.5lb

Cambered Bar Curl (4:0:1:0)
80x6
80x6
80x6
80x5
+reps

Overhand Barbell Shrugs (40-70 second timed work)
225x40s
225x40s
*had to call it short for time

Cardio:
PM run

-----------------------

3/15/16

Lower Hypertrophy
Tempo: (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Deadlift (RPE 7-8)
315x10
315x10
315x10
315x10
315x10
+reps

Squat (RPE 7-8)
210x15
210x15
210x15
210x13
210x13
+reps

Complex 1:
1A) Wide Stance Lying Leg Curl
3x95*14

1B) Wide Stance Leg Extensions
3x95*14

Complex 2:
2A) Close Stance Lying Leg Curl
3x95*14

2B) Close Stance Leg Extensions
3x95*14

Complex 3:
3A) Seated Calf Press
5x70*15

3B) Donkey Calf Raise
5xBW*15

Single Arm Cable Side Oblique Crunches (0:0:0:2)
4x115*15

Cardio:
None

Notes:
Been a long couple days... I was supposed to defend my dissertation today, but that didn't happen. We found out yesterday at lunch that my committee member from outside the department had a heart attack on Saturday, but is going to be okay. He gets out of the hospital today, but that means he wouldn't make the defense, so we had to postpone it a couple weeks. We tried to make it work, but no other faculty member could become familiar with my research in 16h. This was all happening as I was heading to the gym, so I was happy with just equaling my heavy bench sets. They weren't pretty or easy, but I know it's from the stress of the day. I was really down after everything was settled, I had built up to defend today and then with less than 24h to go it all fell through. I was in a bad place mentally, so I REALLY pushed the afternoon run (my pace corresponds with my mood...) and then took some time to recenter last night and today has been a bit better.

As such, today's workout was a bit different, everything clicked and felt solid, even the squats (which still sucked big time from being after deads). I partially attribute it to being in a better mindset and also having a refeed yesterday. I've got upper cell swelling tomorrow and some cardio, I'm thinking about doing some heavy bag work instead of the stationary bike. We'll see...

[NaturalPursuit]

Better mindset my man! All positivity! Your bad luck is running out and its time for the good luck to kick in!

[jpfaherty]

Hopefully you catch a break soon dude. In the mean time just keep getting your work in and take advantage of the good days!

[NaturalPursuit]

Good news! Only 1 week until some stress will be relieved!

And with all these stress and intuitive eating…your making improvements in size and strength…gotta love it!

[wrkoutfrq]

Wow, been a while since I've updated this lol...

The last week and a half or so have been a whirlwind of crazy, all kinds of stuff going on. In terms of the gym, most things have been progressing (except bench, poverty still lol) despite high stress situations. I start an overreaching phase tomorrow, which I'm super pumped about. I'm really excited to see how my body responds now that stress is lower and I can push the envelope in the gym.

In case you haven't heard, I passed my dissertation defense, which means I can now be called 'doctor' It's been a surreal week, with LOTS of celebrating. I passed on Tuesday, then I had two other friends pass this week and a seminar speaker here on Friday. I was at the bar Tuesday, Wednesday, and Friday, and then I got roped into hosting a party at my house last night by a cute girl lol. Not the best decision, but I've enjoyed celebrating with everyone. I'm still waiting to hear about jobs so that's a bit of a tense situation, but it's nice to have a bit of positive finally this year lol.

I'll start logging regularly again starting tomorrow, where you can expect a vlog about my mental state (i.e., expect a typical me style ramble lol)

[NaturalPursuit]

Dr. Patrick haha love it my man! In for the VLOG…and the first week of overreaching!

[jpfaherty]

[wrkoutfrq]

4/11/16

Overreaching Phase
Lower Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Squats (0:2:0:1; RPE 10)
295x2
305x2
310x2
300x2
300x2

Deadlifts (RPE 10)
395x4
395x3.5
385x4

Seated Calf Raise (4:0:1:0)
90x5
90x5

Smith Machine Calf Raise (4:0:1:0)
225x5
225x5

Cardio:
PM LISS

---------------------

3/12/16

Upper Hypertrophy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Close Grip Bench Press (4:0:1:0)
145x10
145x10
145x10
145x8
145x8
145x8

One Arm DB Rows (0:2:0:2)
70x14
70x14
70x14
70x14
70x12
70x12

Machine Lateral Raise
65x12
65x12
65x12
65x12
65x12
65x12

One Arm Cable Tricep Pressdown (4:0:1:0)
20x12
20x12
20x12
20x12

Alternating DB Curls (4:0:1:0)
27.5x12
27.5x12
27.5x12
27.5x12

Cardio:
None

------------------------

3/13/16

Lower Cell Swelling

Leg Press
5pps x20
5pps x20
5pps x20
5pps x20
5pps x20
5pps x20

Leg Press Calf Press
2pps x40
2pps x40
2pps x40
2pps x40

BFR Seated Calf Press
45x20
45x20
45x20
45x20

BFR Seated Leg Curls
90x14
90x14
90x14
90x14

BFR Close Stance Leg Extensions
90x14
90x14
90x14
90x13 (lol)

Cable Rope Crunches
150x20
150x20
150x20
150x20
150x20
150x20

Cardio:
PM Run

-------------------------

3/14/16

Upper Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Flat Barbell Bench Press (0:2:0:0; RPE 9)
230x2
230x2
230x2
230x2

Chest Supported T-Bar Row (0:2:0:2; RPE 9)
165*4
165*4
165*4
165*4

Overhead Press (4:0:1:0)
120x4
120x4
120x4
120x4
120x4

Weighted Tricep Dips (4:0:1:0)
BW+40 x4
BW+40 x4
BW+40 x4
BW+40 x4

Cambered Bar Curl (4:0:1:0)
90x4
90x4
90x4
90x4

Overhand Barbell Shrugs (40-70 second timed work)
225
225
225
225
225

Cardio:
None

-------------------------

3/15/16

Lower Hypertrophy
Tempo: (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Deadlift (RPE 7-8)
355x8
355x8
355x8
355x8


Squat (RPE 7-8)
235x12
245x10
235x12
235x12

Complex 1:
1A) Wide Stance Lying Leg Curl
4x95*12

1B) Wide Stance Leg Extensions
4x95*12

Complex 2:
2A) Close Stance Lying Leg Curl
4x95*12

2B) Close Stance Leg Extensions
4x95*12

Complex 3:
3A) Seated Calf Press
5x70*15

3B) Donkey Calf Raise
5xBW*15

Single Arm Cable Side Oblique Crunches (0:0:0:2)
4x65*15

Cardio:
None

-------------------------------------

3/8/16

Upper Cell Swelling

Overhand Grip Cable Flys (timed sets of 40-60 seconds)
15/s x60s
15/s x60s
15/s x60s
15/s x60s
15/s x60s

Supported Rear Delt Fly: 4 sets of 20-40 reps
25/s x20
25/s x20
25/s x20
25/s x20
25/s x20

Neutral Grip Pulldowns]
100x20
100x20
100x20
100x20
100x20

Complex 1:
1A) Machine Preacher Curls
50x20
50x20
50x20
50x20
50x20

1B) Rope Cable Tricep Pressdown
55x20
55x20
55x20
55x20
55x20

Incline DB Bench Press
65x20
65x20
65x20
65x20
65x20

Cardio:
PM Run

Notes:
Well, better late than never lol... It's been a long week with starting field season and trying to get the edits to my dissertation done. Thankfully, I finished my edits and sent the final draft (all 127 pages) to them Friday. All they have to do is give the go ahead and sign it and I'm completely done, nothing left to do but walk across the stage. Anyway, here's the vlog I recorded earlier this week (as promised, but sadly late lol). Today is a rest day, and tomorrow is lower heavy day... Chasing the 3 plate paused double!!!

Dr. Patrick haha love it my man! In for the VLOG…and the first week of overreaching!

[img]http://i444.photobucket.com/albums/qq167/AzRomanticKnight/HUMOROUS/BUGsBUNNY-WHATsUPDOC.jpg[img]

It's so odd!!! It's gonna take some getting used to lol

[NaturalPursuit]

Adding that vlog on my watch list today!

[wrkoutfrq]

4/18/16

Overreaching Phase
Lower Heavy
Tempo (Eccentric : Fully Lengthened : Concentric : Fully Shortened)

Squats (0:2:0:1; RPE 10)
315x2 (PR)
315x2
315x2 (fail)
305x2
300x2
295x2

Deadlifts (RPE 10)
385x4
385x3.5
385x3
385*3
385*3
*I should have backed off....

Seated Calf Raise (4:0:1:0)
115x5
115x5
115x5
115x5

Smith Machine Calf Raise (4:0:1:0)
225x6
245x6
245x5
245x5

Decline Leg Raises
4xBW*12

Cardio:
PM LISS

Notes:
This is yesterday's workout and I have to say, I'm REALLY pleased with how it turned out. Field season has started FULL swing, and I've been out til 2-3am catching toads twice in the last 3 days. I actually was running on about 3.5ish hours of sleep in this workout. Squats felt AWESOME, but I fatigued quickly and my deadlifts suffered because of it. I would have backed off on the weight but I was working with a buddy and was in a big hurry, so I just tried to grind through it. Since I handled the first week of this phase so well we're pushing the envelope a bit on the volume, which I'm actually excited about. I'm gonna be pushing myself to new territory on this, regardless of how little sleep I'll be getting

[NaturalPursuit]

Proud of that work with the lack of sleep dude! Right on!

[jpfaherty]

Glad to see your back on track in the gym and killing things!!