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  1. #31
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    Legs Hypertrophy Day.. By far my favorite day of the week! A hell that I love.

    Squats 5x5 with 65-70% of my 3RM.

    205x5x5

    Front Squats 4x10-15
    Set 1: 135x15
    Set 2: 135x15
    Set 3: 145x15
    Set 4: 165x11

    Hack Squat 3x15-20
    Set 1: 135x20
    Set 2: 145x17
    Set 3: 145x17 (went for more, but failed)


    Leg Extensions 3x12-30
    Set 1: 100x16
    Set 2: 85x21
    Set 3: 85x19

    Lying Leg Curls 2x12-15
    Set 1: 84x15
    Set 2: 96x12

    DB Stiff Legged Deadlift 2x12-20
    Set 1: 65x15
    Set 2: 65x15

    Barbell Calf Raise 4x12-30
    Set 1: 145x25
    Set 2: 145x25
    Set 3: 145x25
    Set 4: 145x24
    Strong mind, strong body.

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  2. #32
    Strong Mind, Strong Body. LoganBrown's Avatar
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    What's up guys, feels good to be on the second page of my thread now. Gonna keep consistent and eventually it will be one of the 100+ page threads today was push power/strength day. Was actually supposed to take a date to see American Sniper but she cancelled last minute. I swear I'm starting to feel hopeless haha. Jk, still frustrated though.. Seemed like a cool girl and I've been dying to see American Sniper. Can't win every time. Onto the workout..

    Incline Bench Press 10x3

    150x10x3 (Again, got it easy. Can't wait to see how high my lifts get before I finish this program)

    Flat DB Bench Press 3x6-8
    Set 1: 60x8
    Set 2: 65x8
    Set 3: 70x8

    Pec Deck4x8-10
    Set 1: 160x10
    Set 2: 160x10
    Set 3: 160x9
    Set 4: 160x9

    Barbell OHP 5x5-7
    Set 1: 100x7
    Set 2: 100x6
    Set 3: 100x5
    Set 4: 100x5
    Set 5: 100x5

    DB Lateral Raise 3x8-10
    Set 1: 25x10
    Set 2: 25x10
    Set 3: 30x10

    DB Skullcrusher 5x8-10
    Set 1: 25x10
    Set 2: 25x10
    Set 3: 25x10
    Set 4: 25x10
    Set 5: 25x10
    Strong mind, strong body.

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  3. #33
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Been a helluva day today. Started it off by waking up early and getting an early workout in on a Saturday morning so I could go spend the day at my grandparents' house out in the country with family and have a cookout. I'll always be a country boy through and through; my dreams may rest in the city and my life may be spent in the city, but country will always be my roots. There's not a more peaceful feeling than being out in the woods on a walk, sitting on the front porch talking, or walkind down to the riverbank with your brother and cousins shooting guns.. The life right there.

    Towards the evening when I had to leave, I stopped by the convenient store and decided that I was going to buy some chewing tobacco (dip from around here) and give it a shot. I've been stressing like hell and figured it could calm the nerves. I bought it, set it in my cupholder and waited til I got home to open it up. Before actually taking a pinch, I decided against it and decided that there were better ways of relieving stress that I could find so I trashed the container and went about my evening. Just something I thought I'd share with y'all. Onto today's workout..

    Back and Biceps Hypertrophy Day:

    Pendlay Rows 5x5 with 65-70% of my 3RM

    140x5x5

    Cable Rows 3x10-15
    Set 1: 120x15
    Set 2: 140x13
    Set 3: 140x12

    Lat Pulldowns 3x12-15
    Set 1: 130x15
    Set 2: 130x13
    Set 3: 140x12

    ***My form is getting a helluva lot better on these.. Feeling contraction better and shoulders are staying more aligned

    Rear Delt DB Row 3x8-12
    Set 1: 25x12
    Set 2: 25x12
    Set 3: 25x12

    Close Grip Pulldown 3x15-20
    Set 1: 120x20
    Set 2: 120x16
    Set 3: 110x16

    *** My biceps ALWAYS die first on these. My back is perfectly still able to go, but biceps will not cooperate lol.

    Barbell Shrugs (Supposed to be DB but DB rack was wayyy too crowded) 3x15-30
    Set 1: 135x30
    Set 2: 135x30
    Set 3: 135x28

    ***Focused more on being slow and controlled rather than loading it up.

    Barbell Curls 4x12-15
    Set 1: 45x15
    Set 2: 45x15
    Set 3: 50x15
    Set 4: 50x13

    Single Arm Cable Curls 4x15-30
    Set 1: 20x30
    Set 2: 30x21
    Set 3: 30x19
    Set 4: 20x23

    Overall, it was a good workout! I feel like I'm making solid progress all over.
    Strong mind, strong body.

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  4. #34
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Been an amazing Sunday.. The weather out here in Oklahoma is amazing this weekend. Before long it'll be time to be hitting the creeks for sandbass and crappie fishin and also saddling up and riding some Bulls. Can't wait! Today's workout was legs power/hypertrophy

    Squats 10x3
    240x10x3

    ***easy as hell again. I feel like I'll be at 315+ before I actually begin dropping sets.

    Leg Press 3x6-8
    Set 1: 690x8
    Set 2: 700x8
    Set 3: 710x8

    Leg Extension 3x8-10
    Set 1: 145x10
    Set 2: 160x10
    Set 3: 175x8

    GHR 3x8-10
    Set 1: Body Weight + 35x10
    Set 2: Body Weight + 35x10
    Set 3: Body Weight + 35x9

    Hip Abductor 2x8-10
    Set 1: 90x10
    Set 2: 90x10

    Hip Adductor 2x8-10
    Set 1: 90x10
    Set 2: 90x10

    DB Calf Raise (Pause at top for 3 seconds; lower over 4 seconds) 3x6-10
    Set 1: 70x10
    Set 2: 70x10
    Set 3: 70x8
    Strong mind, strong body.

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  5. #35
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Didn't have the opportunity to hit the gym today. Had to stay at school and study. 3 exams this week and working 4 nights this week so I don't have the opportunity to study at home in the evening. I'm needing all A's this semester so studying is top priority right now. If everything goes according to plan, I will be transferring to either University of Tennessee or Fort Lewis College next fall, which will be a really nice change of pace. Most likely Fort Lewis due to the fact that I'm half Native American and will receive free tuition there because of that. Hope everyone has a good day!
    Strong mind, strong body.

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  6. #36
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Been a few days since my last update, had 3 exams this week. All 3 of which I'm 99% positive I aced! One thing I'm learning this semester is that stress doesn't exist; once you figure that fact out you're golden. Stress is nothing more than your perception of how hard things are. If you tell yourself you're stressed.. Then yeah you sure as hell are gonna be stressed. But if you just shut up and work and tell yourself that you're fine to keep moving forward, you'll do just that. It's all in your head. I'm usually on the go for 18+ hours a day with workout, school, homework, then work all while hitting my macros. Usually getting about 4 hours sleep. I could be letting that get the best of me but I'm not; I'm just carrying on with each day and making each day count. So far maintaining A's in all 6 of my classes, progressing in the weight room and hitting PR's every workout, hitting my macros, performing well at work, and keeping my relationships steady. It sounds like I'm trying to brag about it but I'm just wanting to share my view of stress and how it doesn't truly exist if you don't want it to. Keeping it all balanced. Onto the workouts..

    Push Hypertrophy Day:

    5x5 on flat bench with 65-70% of my 3RM (Supposed to do incline, but we had one of those super-setting YOLO's who uses 5+ different things in a circuit in the gym.. With the incline bench being one of them.) 135x5x5

    Incline DB Press 3x12-15
    Set 1: 50x15
    Set 2: 55x15
    Set 3: 60x13

    DB Upright Rows 3x8-12
    Set 1: 45x12
    Set 2: 50x12
    Set 3: 60x10

    HS Bench Press 4x12-15
    Set 1: 45 on each sidex15
    Set 2: Same
    Set 3: Same
    Set 4: 45x5 on each sidex13

    Cable Lateral Raises 3x12-20
    Set 1: 30x20
    Set 2: 30x18
    Set 3: 30x17

    Cable Crossovers 4x12-20 (2 sets high to low; 2 sets low to high)
    Set 1: 60x20
    Set 2: 60x20
    Set 3: 40x18
    Set 4: 40x17

    Straight Bar Tricep Pressdown 4x12-15
    Set 1: 120x15
    Set 2: 120x15
    Set 3: 130x14
    Set 4: 130x12

    DB OH Extension 3x10-12
    Set 1: 55x12
    Set 2: 60x12
    Set 3: 65x10

    Single Arm DB Skullcrusher 3x10-15
    Set 1: 20x15
    Set 2: 20x15
    Set 3: 25x13
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
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  7. #37
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Pull Strength/Power

    Pendlay Row 10x3

    160x10x3

    Weighted Pull-up 4x6-8
    Set 1: Body Weight +10x8
    Set 2: Body Weight +10x8
    Set 3: Body Weight +10x8
    Set 4: Body Weight +10x7

    T-Bar Rows 4x6-8
    Set 1: 45(2)+35+5 8
    Set 2: Same
    Set 3: Same
    Set 4: Same


    Lat Pulldowns 2x6-10
    Set 1: 130x10
    Set 3: 150x8

    Dumbbell Curls 3x6-8
    Set 1: 35x8
    Set 2: 40x8
    Set 3: 45x6

    Preacher Curl 3x8-10
    Set 1: 65x10
    Set 2: 75x10
    Set 3: 75x8
    Strong mind, strong body.

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  8. #38
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Legs Hypertrophy Day

    Squat 5x5 with 65-70% of 3RM

    210x5x5

    Front Squat 4x12-15
    Set 1: 135x15
    Set 2: 155x15
    Set 3: 165x15
    Set 4: 175x13

    Hack Squat 3x15-20
    Set 1: 135x20
    Set 2: 145x18
    Set 3: 145x17 (failure)

    Leg Extension 3x12-30
    Set 1: 100x19
    Set 2: 100x18
    Set 3: 100x18

    Lying Leg Curl 2x12-15
    Set 1: 84x15
    Set 2: 96x13

    DB Stiff Legged Deadlift 2x12-20
    Set 1: 65x15
    Set 2: 65x15

    ***Should probably invest in straps since grip gives out wayyyyyyy before hamstrings

    Barbell Calf Raises 4x12-30
    Set 1: 135x30
    Set 2: 135x30
    Set 3: 135x28
    Set 4: 135x27

    Also gonna rejoice in the fact that today is my reefed day
    Strong mind, strong body.

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  9. #39
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    Today's workout was push power day and despite hitting higher weights than my previous workout, I just felt a tad weaker and a bit more tired. I'll just chalk it up to the day being a bit off. Luckily though, I got some other productive things done with my day. Got my application to Fort Lewis college submitted, finished up my homework for the week, and got my tattoo appointment set up onto the workout..

    Incline Bench Press 10x3

    155x10x3

    Flat DB Press 3x6-8
    Set 1: 65x8
    Set 2: 70x8
    Set 3: 75x6

    Pec Deck 4x8-10
    Set 1: 175x10
    Set 2: 175x10
    Set 3: 187x9
    Set 4: 187x8

    Barbell OHP 5x5-7
    Set 1: 95x7
    Set 2: 95x7
    Set 3: 105x5
    Set 4: 105x5
    Set 5: 105x5

    DB Lateral Raises 3x-10
    Set 1: 30x10
    Set 2: 30x10
    Set 3: 30x10

    DB Skullcrusher 5x8-10
    Set 1: 25x10
    Set 2: 25x10
    Set 3: 25x10
    Set 4: 30x8
    Set 5: 25x8
    Strong mind, strong body.

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  10. #40
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Today's workout was solid. It definitely wasn't one of those days where I wanted to completely dominate the weight room and walk out feeling I like I fought WWIII singlehandedly, but still handled business and progressed. Having that kind of motivation is always great.. But the thing about it is that it will not always be there. You will go through periods where your motivation is shot to hell. Those are the days where you rely on discipline.. Not motivation. The discipline to keep progressing; the discipline to keep moving forward even when you don't feel like it. Like anything in life, motivation is a powerful starter, but discipline trumps it in the long run. I'm sure there were even days where Greg Plitt didn't feel motivated, but he still grinded it out. Just my thought process through this workout. Onto the workout..

    Lower Power/Strength

    Squat 10x3

    260x10x3
    ***I'm starting to learn the high bar squat better as I continue to do it. With better technique, the weight feels lighter each workout surprisingly. This weight was easy as hell. Let's see how long that lasts lol. 270 next lower power/strength day is the goal.

    Leg Press 3x6-8
    Set 1: 600x8
    Set 2: 690x8
    Set 3: 720x8

    Leg Extension 3x8-10
    Set 1: 165x10
    Set 2: 190x10
    Set 3: 205x8

    GHR 3x8-10
    Set 1: Body Weight + 35x10
    Set 2: Body Weight + 35x10
    Set 3: Body Weight + 45X8

    Hip Abductor 2x8-10
    Set 1: 115x10
    Set 2: 115x10

    Hip Adductor 2x8-10
    Set 1: 115x10
    Set 2: 115x10

    Barbell Calf Raise (Pause at top for 4 seconds, Lower over 3 seconds) 4x8-10
    Set 1: 185x10
    Set 2: 185x10
    Set 3: 205x10
    Set 4: 205x10
    Strong mind, strong body.

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  11. #41
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    No workout for me today. We got hit with a winter storm last night that gave us 3+ inches of snow along with an inch or more of ice on the roads. Combine that with a Ford F-150 that has no weight in its bed and you have conditions that just cant be driven in. I wasn't 2 miles away from my house before I slid off the road into the ditch and had to be towed by a local buddy who lives close by. Today will just be relaxation and homework. I hate having days like today that just feel "wasted" but sometimes you can't help it and just have to make the best of it.
    Strong mind, strong body.

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  12. #42
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    Back in the gym today. Roads were a bit better but still icy. It felt great getting out of the house.. Definitely not a fan of being holed up with nowhere to go lol. Today was push hypertrophy and I had a SICK pump throughout this workout. Had 8 oz ground chicken, 1 cup of brown rice, and 2 tbsp. butter before this workout and I may be sticking with this from now on. I've heard people say you shouldn't have too much fat in your pre-workout meal, but mine had about 30 grams and I had one of my best ever push workouts. Amazing pump.. Strength was great.. Endurance was great.. Everything about this workout was great. It may have also been due to the fact that I've started an IF regimen to bulk with. I go 17 hours without feeding, then have a 7 hour feeding window. At the end of the 17 hours, I'm pretty flat and the first meal usually fills me out. So maybe that's why I had such a great workout.. Who knows, it's all a learning process!

    Push Hypertrophy

    Flat Bench 5x5 with 65-70% of 3RM

    Incline DB Press 3x10-15
    Set 1: 55x15
    Set 2: 60x13
    Set 3: 60x12

    DB Upright Row 3x8-12
    Set 1: 45x12
    Set 2: 50x12
    Set 3: 55x10

    HS Chest Press 4x12-15
    Set 1: 45 on each side x15
    Set 2: 45 on each side x15
    Set 3: 45+5 on each side x13
    Set 4: 45 on each side x12

    Cable Lateral Raises 2x12-20
    Set 1: 30x20
    Set 2: 30x18

    Cable Crossovers (2 sets high, 2 sets low) 4x12-20
    Set 1: 60x20
    Set 2: 60x17
    Set 3: 40x20
    Set 4: 40x18

    Straight Bar Pressdown 4x12-15
    Set 1: 120x15
    Set 2: 130x15
    Set 3: 130x13
    Set 4: 140x11

    DB OH Extension 3x8-12
    Set 1: 55x12
    Set 2: 60x12
    Set 3: 65x10

    DB Skullcrusher 3x10-15
    Set 1: 20x15
    Set 2: 20x13
    Set 3: 20x10
    Strong mind, strong body.

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  13. #43
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    Thumbs up

    Gonna give a little update on my diet before I go workout today.. When I first started working with Corbin, he had me at 2030 calories. When I started with these calories, I was not dropping a single pound despite being 181-183 lbs at 17-18% body fat. From there he dropped my calories to 1970, and that's when the weight actually started dropping. So my diet hadn't really begun until 1970 calories @ 181 lbs. 2030 was more or less just a starting point to see where my maintenance lied. Over the course of dieting, my calories dropped from 1970-1740 and my weight from 181 down to 164. I went from roughly 17-18% body fat to 10-11% body fat during this time frame. Over the past 4 weeks, I've been reverse dieting with Corbin and my calories have jumped from 1740 to 2075 without gaining a pound. So I'm pretty much on the same calories I started with but 17 lbs lighter and a helluva lot leaner and also stronger. At this point, I'm starting to get better pumps, hit PR's, have higher endurance and just feel better overall. As stated before, I'm on an intermittent fasting gaining schedule right now and am loving it. I start my fast at about 7-8 P.M and end it the next day at 12-1 P.M. I wake up feeling lean and once I get some coffee in my system, I feel an awesome sense of mental clarity that lasts throughout the morning. Placebo effect? Maybe. All I know is I love it. I feel productive, sharp, and in a great mood in the mornings during the fast and when I get my first meal (usually 700-800 calories) my body just soaks it up and I feel full, vascular, and strong. I'm sensing my best off-season yet guys. These past 3.5 months I've made more progress than I made in my 1st 2 years of lifting. Just a quick little update!
    Strong mind, strong body.

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  14. #44
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    Yesterday's workout was a decent one, I trained without having too many calories (>100) and noticed it though. I know I said I'm IF'ing, but I still prefer some food in my system before I train. This morning's workout started out terrible.. I felt stiff, had 4.5 hours of sleep, and was training completely fasted just to experiment with it. As it wore on though, it got a lot better and I was hitting PR's. I think from here on out, I'll stick to IF but train at a different time so I can have some food in me. Onto the workouts..

    Pull Power/Strength Day

    Pendlay Rows 10x3
    165x10x3

    Weighted Pull-ups 4x6-8
    Set 1: Body Weight +10 x8
    Set 2: Body Weight +25 x7
    Set 3: Body Weight +25 x6
    Set 4: Body Weight +10 x7

    T-Bar Rows 3x6-8
    Set 1: 3 45's x8
    Set 2: 3 45's x8
    Set 3: 3 45's x8

    Lat Pulldown 2x6-10
    Set 1: 140x10
    Set 2: 150x7

    Dumbbell Curl 3x6-8
    Set 1: 35x8
    Set 2: 40x7
    Set 3: 45x4 (dropped immediately to 35's and got 4 more to finish off set)

    Preacher Curl 3x8-10
    Set 1: 65x10
    Set 2: 75x8
    Set 3: 75x8
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  15. #45
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    Leg Hypertrophy Day

    Squat 5x5 w/ 65-70% of 3RM
    205x5x5

    Front Squat 4x12-15
    Set 1: 135x15
    Set 2: 155x15
    Set 3: 175x13
    Set 4: 185x12

    ***Progressing on these like crazy.. I love the quad pump that comes from these

    Hack Squat 3x15-20
    Set 1: 145x20
    Set 2: 155x18
    Set 3: 165x17

    Leg Extension 4x12-30
    Set 1: 85x18
    Set 2: 85x18
    Set 3: 95x16
    Set 4: 100x16

    Lying Leg Curl 2x12-15
    Set 1: 84x15
    Set 2: 96x13

    DB Stiff Legged Deadlift 3x12-20
    Set 1: 65x20
    Set 2: 70x18
    Set 3: 75x12 (grip gave out)

    Barbell Calf Raises 4x12-30
    Set 1: 135x30
    Set 2: 145x30
    Set 3: 145x30
    Set 4: 145x30
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  16. #46
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    Yesterday was my off-day in the weight room and work and only had one class at 11:00 plus I finished all my homework, so I finally caught some free time! I decided to just stay in and relax and watch some Netflix.. Needless to say, I'm HOOKED on Prison Break. It's probably tied with Supernatural for my second favorite series, with my favorite being Breaking Bad. I knocked out Season 1 last night and this morning and got to episode 3 of Season 2 about the time 2:00 P.M rolled around today I hit the weight room for a push power workout and it went smooth!

    Push Strength/Power

    Incline Bench Press 10x3

    160x10x3

    ***Knocked out all 10 sets with relative ease again.. I feel like I can get to the upper 100's and even to the 200 range before I start dropping sets.

    Flat DB Press 3x6-8
    Set 1: 70x8
    Set 2: 75x7
    Set 3: 75x7

    Pec Deck 4x8-10
    Set 1: 175x10
    Set 2: 187.5x10
    Set 3: 187.5x10
    Set 4: 187.5x9

    Barbell OHP 5x5-7
    Set 1: 95x7
    Set 2: 100x7
    Set 3: 105x7
    Set 4: 115x5
    Set 5: 115x5

    Lateral Raises 3x10-12
    Set 1: 30x12
    Set 2: 30x12
    Set 3: 35x10

    DB SKullcrusher 5x8-10
    Set 1: 25x10
    Set 2: 30x10
    Set 3: 30x10
    Set 4: 30x9
    Set 5: 30x8
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  17. #47
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    Carrying a heavy heart today guys. Exactly 10 years ago today was the day my dad passed. I still hurts like hell and in all honesty I don't feel like working out or sticking to my macros but I'm going to anyway. Just because I'm feeling down doesn't mean I should start slacking.. Especially considering that every day counts. Like Rocky said.. "It ain't about how hard you hit, it's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done." Every drop in the bucket counts when trying to move forward. I went in and hit pull hypertrophy today. Onto the workout..

    Pendlay Rows 5x5

    145x5x5

    Cable Rows 3x10-15
    Set 1: 120x15
    Set 2: 130x15
    Set 3: 140x13

    Lat Pulldowns 3x10-15
    Set 1: 120x15
    Set 2: 130x13
    Set 3: 140x11

    DB Rear Delt Row 3x8-12
    Set 1: 20x12
    Set 2: 20x12
    Set 3: 20x12

    Close Grip Pulldown 3x15-20
    Set 1: 120x20
    Set 2: 120x20
    Set 3: 130x17

    DB Shrugs 3x12-30
    Set 1: 70x30
    Set 2: 75x23
    Set 3: 75x21

    Barbell Curls 4x12-15
    Set 1: 45x15
    Set 2: 55x15
    Set 3: 55x14
    Set 4: 60x12

    Supposed to Cable Concentration Curls, but it was taken up so did Preacher Curls on the Handicap Machine 3x12-30
    Set 1: 50x25
    Set 2: 50x23
    Set 3: 50x19
    Set 4: 50x17


    On a final note.. I'm not sure if any of you all are religious or not but it would be very much appreciated if you could toss up a quick prayer for my family today. They're all hurting. Thank you, hope yall have a great Sunday.
    Strong mind, strong body.

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  18. #48
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    Lower Power workout today. Let's just say the weights are starting to feel heavier now and sets are starting to get harder.. Time for the real progress to start being made! Back when I was squatting low bar I was hitting 315x10 and hit 405 for a single at my strongest. Squatting low bar was just messing with my lower back too much though and I'm seeing better quad development with high bar as it is. My goals with high bar squatting are to get back to 405 and move well beyond that. Maybe even enter a PL'ing meet in the future. It'll be awhile.. Good thing I'm in this game for the long haul! Onto the workout

    Squat 10x3
    270x10x3

    ***First 5 sets were easy. Next 4 I struggled a bit more. Final set was a slow grinder. I'm feeling like I won't be able to ride out these 10lb jumps for too much longer, but I plan on doing so for at least 3 more workouts so I get to 300.

    Leg Press 3x6-8
    Set 1: 690x8
    Set 2: 710x8
    Set 3: 740x7

    Leg Extension 3x8-10
    Set 1: 175x10
    Set 2: 190x10
    Set 3: 210x8

    GHR 3x8-10
    Set 1: Body Weight + 35x10
    Set 2: Body Weight + 45x10
    Set 3: Body Weight + 45x8

    Barbell Calf Raise (4 second pause at top, lower over 3 seconds) 3x6-10
    Set 1: 205x10
    Set 2: 205x10
    Set 3: 205x10
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  19. #49
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    finally back to updating this log! It's been a crazy hectic week for me. I worked Monday thru Thursday and somehow got stuck being our only server.. At one point I was taking care of a party of 40, another party of 22, and another party of 12 all at once. On top of these 3 parties I had 6 other tables I was taking care of. This was pretty much the story of every night this week. Crowded restaurant with one server, gotta love it. Onto the last few workouts

    Push Hypertrophy

    Bench Press 5x5 with 65-70% of 3RM
    135x5x5

    Incline DB Press 3x12-15
    Set 1: 55x15
    Set 2: 60x15
    Set 3: 65x13
    Set 4: 70x12

    DB Upright Row 3x8-12
    Set 1: 45x12
    Set 2: 55x12
    Set 3: 60x10

    HS Chest Press 4x12-15
    Set 1: 45 on each side x15
    Set 2: 45 on each side x15
    Set 3: 45 on each side x14
    Set 4: 45+5 on each side x12

    Lateral Raises w/ cable 2x12-20
    Set 1: 30x20
    Set 2: 30x19

    Cable Crossovers 4x12-20 (2 sets high, 2 sets low)
    Set 1: 60x20
    Set 2: 60x19
    Set 3: 40x20
    Set 4: 40x16

    Straight Bar Pressdown 4x12-15
    Set 1: 120x15
    Set 2: 130x15
    Set 3: 130x14
    Set 4: 140x12

    Was supposed to be Overhead Dumbbell Extension, but DB area was crowded so did Overhead straight bar extensions on cables 3x10-15
    Set 1: 90x15
    Set 2: 100x15
    Set 3: 110x11

    DB Skullcrushers 3x12-15
    Set 1: 20x15
    Set 2: 20x13
    Set 3: 20x13
    Strong mind, strong body.

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  20. #50
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    Pull Power Day

    Pendlay Row 10x3

    170x10x3

    Weighted Pull-Ups
    Set 1: Body Weight + 25x8
    Set 2: Body Weight + 25x7
    Set 3: Body Weight + 25x6

    T-Bar Rows 4x6-8
    Set 1: 3 45'sx12
    Set 2: 3 45'sx12
    Set 3: 3 45'sx12

    Lat Pulldowns 2x6-10
    Set 1: 140x9
    Set 2: 150x7

    DB Curl 3x6-8
    Set 1: 40x8
    Set 2: 40x8
    Set 3: 45x6

    Preacher Curl (did with dumbbells) 3x8-10
    Set 1: 25x10
    Set 2: 30x9
    Set 3: 30x9
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  21. #51
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    Legs Hypertrophy

    Squat 5x5 with 65-70% of 3RM

    225x5x5

    Front Squat 4x12-15
    Set 1: 155x15
    Set 2: 175x15
    Set 3: 175x13
    Set 4: 185x12

    ***My progression on these has been crazy over the past month and a half.. At first I struggled like no other to get 135x15, now I'm up to 185x12.

    Hack Squat 3x15-20
    Set 1: 145x20
    Set 2: 155x20
    Set 3: 170x17

    ***Progression on these has also been crazy.. My legs have always been my strongest area

    Leg Extension 4x12-30
    Set 1: 85x20
    Set 2: 85x18
    Set 3: 85x17
    Set 4: 100x14

    Lying Leg Curl 3x12-15
    Set 1: 84x15
    Set 2: 84x15
    Set 3: 96x14

    DB Stiff Legged Deadlift 3x12-20
    All 3 sets done with 70x15
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  22. #52
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    front squats I have always said underrated nice work
    Trying to improve day in and day out.

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  23. #53
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    Originally Posted by jaredmus View Post
    front squats I have always said underrated nice work
    For sure man, front squats are definitely a quad/core killer. I find that since I'm doing higher rep front squats that my upper back gives in before my quads a lot of time.
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  24. #54
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    Snowed in again. I thought about heading to the gym, but my truck just is not trustworthy in this weather. Better safe than sorry! Better that it's this week anyway since I'm de-loading.
    Strong mind, strong body.

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  25. #55
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    Glad I was able to get back in the gym today. It's supposed to be my de-load week, but I hate going into the gym and not giving it my all and I feel awesome so I'm pushing it to next week. I spent yesterday just doing homework and watching tv.. Does anyone else feel guilty when they spend a day being lazier than normal? I feel genuinely guilty when I have downtime; I feel like I need to constantly be on the go/being productive in some way or else I feel like I'm just wasting space/time. But anyways my workout today was pretty good, Push Power.

    Incline Bench Press 10x3
    165x10x3

    ***Finally doing my body weight on this, it's definitely starting to feel heavy.

    Flat DB Press 3x6-8
    Set 1: 65x8
    Set 2: 75x8
    Set 3: 80x6

    Pec Deck 4x8-10
    Set 1: 175x10
    Set 2: 190x10
    Set 3: 205x8
    Set 4: 190x8

    Standing OHP 5x5-7
    Set 1: 95x7
    Set 2: 105x7
    Set 3: 105x7
    Set 4: 115x5
    Set 5: 120x5

    Lateral Raises 3x8-12
    Set 1: 30x12
    Set 2: 30x12
    Set 3: 30x12

    DB Skullcrushers 5x8-10
    Set 1: 25x10
    Set 2: 30x10
    Set 3: 30x10
    Set 4: 30x9
    Set 5: 30x8

    So far my progression on my lifts during this reverse diet has been going great. Hitting PR's every workout and seeing visible gains feels awesome. Hope everyone has a good Sunday!
    Strong mind, strong body.

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  26. #56
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    After thinking about it, I decided to go ahead and go through with the de-load this week. Just to give my body a break and give me the chance to focus more on homework and school. I'm not staying away from the weight room, just cutting sets and weight in half and focusing on active recovery such as mobility work and foam rolling. If at all possible, I plan on getting to the chiropractor too just for general physical health. Today was pull hypertrophy, just cut back on.

    Pendlay Rows 3x5
    Set 1: 115x5
    Set 2: 115x5
    Set 3: 115x5

    Seated Cable Row 2x12-15
    Set 1: 80x15
    Set 2: 100x15

    Lat Pulldown 2x12-15
    Set 1: 90x15
    Set 2: 90x15

    Rear Delt DB Row 2x8-12
    Set 1: 15x12
    Set 2: 15x12

    Close Grip Lat Pulldown 2x15-20
    Set 1: 90x20
    Set 2: 90x20

    DB Shrugs 2x12-20
    Set 1: 55x20
    Set 2: 55x20

    Barbell Curls 2x12-15
    Set 1: Barx15
    Set 2: Barx15

    Cable Concentration Curls 2x12-30
    Set 1: 20x25
    Set 2: 20x25

    Really mellow workout.. Was in and out in 30 mins. Definitely not a fan of de-loading but still want to just stick to the program. Corbin has me de-loading every 6 weeks for a reason and I'm better off not straying from his judgment!
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  27. #57
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    Snowed in again, been happening like crazy here lately! Welcome to Oklahoma, where it can be sunny and 75 in the morning then having a winter storm that afternoon. Oh well, I was able to get out and get my workout in before the roads got too bad. Luckily it was just another part of my de-load that had me in and out of the weight room in under 45 minutes. On a side note, does anyone else find that their mood changes a lot with the weather? I feel a lot more alive and productive in warmer weather while cold weather makes me feel a lot more down in the dumps for some reason. I started experimenting with meditation last semester and I have no clue why I stopped; I feel noticeably better, more productive and just a greater sense of well-being overall. It's about time I started again and stayed consistent with it. Once in the morning upon waking for 10 minutes, then once before bed for 10 minutes. Anyway, onto the workouts

    Leg Power (Deload)

    Squat 5x3
    145x5x3

    Leg Press 2x6-8
    Set 1: 400x8
    Set 2: 400x8

    Leg Extension 2x8-10
    Set 1: 100x10
    Set 2: 100x10

    GHR 2x8-10
    Set 1: BWx10
    Set 2: BW + 10x10

    Hip Abductor: 2x10-12
    Set 1: 60x12
    Set 2: 60x12

    Hip Adductor 2x10-12
    Set 1: 60x12
    Set 2: 60x12

    Barbell Calf Raise (Pause at top for 4 seconds, lower over 3 seconds) 2x6-10
    Set 1: 135x10
    Set 2: 145x10
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  28. #58
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    Push Hypertrophy (Deload)

    Bench Press 3x5
    Set 1: 115x5
    Set 2: 115x5
    Set 3: 115x5

    Incline DB Press 2x12-15
    Set 1: 40x15
    Set 2: 45x15

    DB Upright Row 2x8-12
    Set 1: 35x12
    Set 2: 35x12

    HS Chest Press 2x12-15
    Set 1: 35 on each side x 15
    Set 2: Same

    Lateral Raises w/ cable 1x12-20
    Set 1: 20x20

    Pec Deck 2x12-20
    Set 1: 115x20
    Set 2: 115x20

    Tricep Pressdown 2x12-15
    Set 1: 90x15
    Set 2: 90x15

    Overhead DB Ext 2x12-15
    Set 1: 50x15
    Set 2: 50x15

    DB Skullcrusher 2x12-15
    Set 1: 15x15
    Set 2: 15x15
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  29. #59
    Banned howardaskew's Avatar
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    Solid day- big fan of the skull crushers,,,

    IN!
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  30. #60
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    Originally Posted by howardaskew View Post
    Solid day- big fan of the skull crushers,,,

    IN!
    Heck yeah man, glad to have you on board!
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
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