GainsMD Log

[GainsMD]

upper hypertrophy 10/20/19

incline bench - 115x10,10,8
neutral grip pull up - 8,6,5
incline db bench - 40x2x10
db row - 50x2x12
lateral raise - 10x2x15
overhead tri cable ext - 45x2x15 - maybe try these seated or go back to skulls
ez bar curl - 40x2x12,10
cable hammer curl - 45x2x12
tricep pushdown - 50x2x12
face pull - 35x20

[GainsMD]

lower power 10/22/19
front squat - 135x3x6 - increase next week, think staying with 6 reps is a good plan
deadlift - 135x8, 185x5, 225x3, 275x5 - increase next week
reverse lunge - 115x2x8 - increase weight next week
hip thrust - 115x2x8 - increase weight next week
ghetto ghr - bwx10
seated calf raise - +45x15,12
standing calf raise machine - 60x2x15,10
weight ab machine - 75x20
plank 1 min
hanging leg raise - 20 reps
decline sit up - bwx15

[GainsMD]

lower hypertrophy 10/26/19
squat - 135x8, 155x5, 175x3x5 - increase weight or go to 8 reps next week
rdl - 135x3x8
split squat - 35x2x12
ghetto ghr - bwx10
standing calf raise machine - 80x15
seated calf raise machine - +45x15

40 min workout...

[GainsMD]

lower hypertrophy 11/23/19
squat - 135x8, 155x5, 175x3x5 - same weight next week
rdl - 135x3x8 - same weight
split squat - 35x2x12 - same weight
ghetto ghr - bwx10

30 min workout

[GainsMD]

upper power 1/1/20
bench press - 135x8, 155x3x5 - increase weight next week
pendlay row - 95x8, 115x5, 125x3x5 - increase weight next week
dips - bwx2x8,6 - same weight next week
pull-ups - bwx2x6,4 - same weight next week
ohp - +5x3x8 - increase weight next week
kroc row - 45x2x15,10 - same weight
decline skullcrusher - 35x2x15, 10 - same
ez bar curl - 30x2x15, 10 - same
face pull - 35x2x15

[GainsMD]

lower hypertrophy 1/4/20
leg curl - 50x10,8
leg extension - 50x2 sets - skip these next time, or do much lower weight, don't feel great on knees
squat - 135x8, 155x5, 175x3x5 - same weight next week.
rdl - 135x3x8 - same weight
split squat - 35x2x12 - same weight
ghetto ghr - bwx8

ran 6 miles in about 51 mins this morning then did this workout in about 40 mins 8 hours later. happy with it. tomorrow is upper hypertrophy.

[GainsMD]

upper hypertrophy 1/6/20

incline bench - 115x10,10,10 - felt good. increase weight next week by 5 lbs
neutral grip pull up - 6, 6, 4 - better warmup for these next time, had some shoulder blade discomfort, likely due to soreness from earlier upper workout this week or yesterday's lift
incline db bench - 40x2x10 - same weight next week, maybe 3 sets?
t-bar row - +25x2x12 - these felt good. aiming to do back exercises that avoid the lower back since that leads to a very uncomfortable pump while running
lateral raise - 10x2x15
skullcrushers - 40x2x12 - same
ez bar curl - 40x2x12,8 - same
cable hammer curl - 45x1x15
tricep pushdown - 50x1x15
face pull - 40x15

lifting always feels so great once you do it...

[GainsMD]

lower hypertrophy 1/11/20
leg curl - 50x10,8
squat - 135x8, 155x5, 175x3x5 - increase last two sets next week
rdl - 135x3x8 - increase last two sets next week
split squat - 35x2x12 - increase last set next week
ghetto ghr - bwx8
standing calf raise - 80x15
seated calf raise - +45x15

ran for an hour and 10 mins (about 8 miles) in AM, then 8 hours later did lower hypertrophy. been stretching after every run and leg lift. i think that's really helping with DOMS

good workout done in about 45 mins.

upper hypertrophy 1/12/20

incline bench - 115x10, 125x8, 135x8 - felt good. increase weight and aim for 2x135x8 next week
neutral grip pull up - 8,6,5 - keep working up to 3x8. unsurprisingly, the more I weight, the harder these are. so as i start to bring my bw down the reps on these should go up.
incline db bench - 40x2x10 - increase weight next week to 45s.
t-bar row - +50x2x12 - did these from the bar on the floor, felt good.
lateral raise - 10x2x15 - increase to 15 or try cables next week
tricep dips - bwx10,6
ez bar curl - +35x2x12,8
skullcrushers - +35x2x12
cable hammer curl - 40x2x15
face pull - 40x20

good workout done in about 45 mins.

[GainsMD]

lower power 1/14/20
front squat - 135x3x6 - these felt really good. definitely think it's due to me frequently doing third world squats to increase hip flexibility which allows me to keep chest up. increase next week on last two sets, think staying with 6 reps is a good plan
deadlift - 135x8, 185x5, 225x3, 275x5 - these felt good. only used straps on last set. increase to 285 next week.
reverse lunge - 115x2x8 - increase weight by 10 lbs next week.
hip thrust - 135x2x8 - stick with this weight next week. need to improve form.
ghetto ghr - bwx10
standing calf raise machine - 80x15
seated calf raise - +45x15
plank 1 min
weight ab machine - 75x20
hanging leg raise - 20 reps
decline sit up - bwx15

good workout...

[GainsMD]

upper power 1/15/20
incline bench press - 135x5, 145x5, 155x5 - aim for 155 for 3 sets next week
pull up - bwx8,6 - felt good doing these before pendlay rows.
dips - bwx2x8,8 - felt good, deep reps, add weight next week
pendlay row - 125x3x5 - increase weight on last 2 sets next week
lateral raise - 10x3x15 - increase to 15 lbs next week
kroc row - 50x2x12 - same weight next week
overhead tri ext - 50x2 sets
cable hammer curl - 45x2 sets
face pull - 45x2x20

good workout, usually do bench but went to gym at a packed time. another reason why I should try to go first thing in the AM...

[GainsMD]

lower hypertrophy 1/18/20
leg curl - 50x10,8
squat - 135x8, 155x5, 175x5, 185x2x5 - go for three straight sets of 185 next week
rdl - 135x8, 140x2x8 - increase to 3x140
split squat - 35x12, 40x12 - increase to 2x40
ghetto ghr - bwx10
ab machine - 70x20
plank - 1 min
hanging leg raise - 20

[GainsMD]

upper hypertrophy 1/19/20

incline bench - barx15, 135x8,8,6 - felt good. did most of these paused. aim for 3 sets next week.
neutral grip pull up - 8,6,5 - keep working up to 3x8.
incline db bench - 45x2x10 -
t-bar row - +45x2x10, 8 - wide grip. same weight next week.
lateral raise - 15x2x12 - same weight next week.
tricep dips - bwx8,4
ez bar curl - +40x2x12,10
skullcrushers - +40x2x15,10
cable hammer curl - 40x2x15
face pull - 40x20

[GainsMD]

lower power 1/21/20
front squat - 135x3x6 - didn't feel as good, perhaps because i did a medium length run yesterday. same weight next week.
deadlift - 135x8, 185x5, 225x3, 275x5 - these felt good. only used straps on last set. increase to 285 next week.
standing calf - 80x3x15
plank 1 min
weight ab machine - 75x2x20
hanging leg raise - bwx2x20
split squat - 40x2x12
reverse lunge - 115x2x8
ghetto ghr - bwx10

slight change in exercises since gym was crowded. usually never do two unilateral exercises...need to start hitting gym first thing in AM to avoid these issues.

[GainsMD]

upper power 1/23/20
bench press - barx15, 135x8, 155x5, 165x2x5 - these felt good. go for 3x165 or maybe even 2x175
pendlay row - 115x8, 125x5, 135x2x5 - go for 3x135 next week
dips - bwx10,8 - these felt really good, went super deep. add some weight next week then aim for 2x8
pull up - bwx7,6 - keep aiming for the 2x8...may need longer rest periods between these since progress is slow.
ohp - barx8, +5x8, +10x2x8 - good, go for 3x10 need week
kroc row - 50x2x15, 12 - go to 55 next week.
skullcrushers - 45x2x15,12
ez bar curl - 45x12,10
face pull - 45x2x20,15

good workout, got to the gym late (around 9 pm). did this thursday even though schedule says upper power should be done on wed right after lower power. like having a day between them, though. depending on how sore I am I may stick with this sched.

[GainsMD]

upper power 1/30/20
bench press - barx15, 135x8, 155x2, 165x5, 175x2x5- these felt good. go for 3x175 next week
pendlay row - 115x8, 135x3x5 - felt goodm ,repeat weight
dips - +10x10,8 - these felt really good, went super deep. same weight next week
pull up - bwx8, 6 - keep aiming for the 2x8
ohp - barx8, +10ex3x8 - good, go for a few sets of +15 next week
kroc row - 55x2x12,10 - same weight
skullcrushers - 45x2x15,12
ez bar curl - 45x12,8
face pull - 45x20

great workout, got a sick pump.

[GainsMD]

have been running the last week

Saturday 4/11/20 - 4.5 miles
Tuesday 4/14/20 - 3 miles
Thursday 4/16/20 - 4.5 miles
Saturday 4/18/20 - 6 miles - 36 degrees, 29 windchill, snowing, craft top, mizuno base layer, hat, gloves, buff, shorts