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  1. #121
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout A
    Overhead Press
    45 x 5
    70 x 5
    95 x 5
    95 x 5
    95 x 5
    105 x 3 (extra set)
    Repeat
    Gonna do this one again to make sure it wasn't a fluke, lol. I worked for about a month to jump up 5lbs, and now I jump up another 5 on the following workout? Seems strange. I'm honestly thinking the weight of the barbell or plates (maybe both) was lighter than what it was supposed to be. We'll see how this goes on Friday...

    Sumo Deadlift
    155 x 5
    210 x 5
    260 x 4
    Repeat
    I actually did Deadlifts as my very last lift of the day, because the racks were full up until I was just ready to leave (just too lazy to switch around the order they're listed here, because it makes it easy to copy and paste if I keep them the same). I was exhausted. Got light headed after the first set, and again after the second set. Took plenty of rest before the final set. I could'be completed another rep, but I got slightly out of position on the fourth rep and slightly tweaked my groin on the right side (nothing major at all). Decided to just stop there. The Sumo Deadlifts felt awkward again today. I'm going to just write it off to exhaustion though.

    Chin Up
    BW x 10
    BW x 9
    BW x 9
    Repeat
    Completed one more rep than last time. Going to repeat at BW again.

    French Press
    45 x 11
    45 x 10
    Repeat
    1 more rep than last time.

    Plank
    105 Seconds
    105 Seconds
    To 120 / 60


    Comments:
    Still under the weather, fighting a cold or flu. Energy was low. It's probably a good thing I didn't do Deadlifts until the very end. If I'd done them earlier, I probably wouldn't have had the energy to do anything else. Not a bad result at all today considering how I was feeling. I'll be back in the gym on Wednesday, assuming I'm feeling up to it.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  2. #122
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout B
    Bench Press
    70 x 5
    105 x 5
    145 x 3
    145 x 3
    145 x 2
    115 x 6
    Repeat
    Struggled

    Front Squat
    60 x 5
    95 x 5
    125 x 5
    125 x 4
    125 x 3
    Repeat
    Struggled here too. I was having a hell of a time bracing. Couldn't seem to fill up my lungs and get my core stable (probably due to the fact that I'm still fighting a cold). Tweaked my back a tiny bit on the final rep of the first set. I stopped early on the subsequent sets because I still didn't feel like I had my core tight enough. Thank goodness I'm using minuscule weight or I may have actually hurt myself. Good reminder for me about the importance of bracing I guess.

    Chest Supported Row
    70 x 8
    70 x 8
    70 x 8
    Increase to 75
    Struggled here also on the last few reps.

    Face Pull
    35 x 12
    35 x 12
    Increase to 37.5
    Wasn't able to get on the cable machine I typically use, so I'm not sure how closely the weights relate. Felt pretty close to the right weight though.

    Hammer Curl
    25 x 13
    25 x 10
    Repeat
    First set felt great. Ran out of steam quickly on the second.

    Comments:
    Today was just a slog. First time in a long time I left the gym thinking it would've been better if I had taken the day off. My energy level actual felt higher than my last two session, but I just didn't have any strength today for some reason. Tomorrow's another day. I mentioned it previously, but I'm going to be slightly switching things up. Swapping days for a few of the supplemental lifts for various reasons. No real major changes though, since I'm mostly happy with how things are going. It'll be:
    Workout A: OHP 5x5, Deadlift 3x5, Chest Supported Row 3x8, Hammer Curl 2x10, Plank 2xTimed
    Workout B: Bench Press 5x5, Front Squat 5x5, Chin Up 3x8, French Press 2x10, Face Pull 2x10

    I'll start with A on Friday.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  3. #123
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout A
    Overhead Press
    45 x 5
    70 x 5
    95 x 3
    95 x 4
    95 x 3
    65 x 10
    Repeat
    Yeah...last time was a fluke, or the something was off with the weights I used. Wasn't even close to getting 5 reps on any of the work sets today.

    Deadlift
    155 x 5
    210 x 5
    260 x 5
    270 x 1
    280 x 1
    290 x 1
    300 x 1
    310 x 1
    Increase to 265
    These felt great today. The set at 260 was easy enough that I decided to continue to do ramping singles afterward. The most I've ever lifted is 315, and that was about 3-4 months ago, right before I started cutting weight. I stopped at 310 today, but it went up really smooth. I have no doubt that I would've been able to hit 320, probably even 330. There were two areas where I was really on point today, that seemed to make a huge difference. First was the bracing. I focused on keeping my core as tight as possible. The other was overall balance. Just like on my squats, I've had a tendency to shift my weight to my left side. I had much better balance today, and was able to put a little more force into each lift because I just felt more comfortable.

    Chest Supported Row
    75 x 8
    75 x 8
    75 x 8
    Increase to 80
    Probably getting close to my limit on these.

    Hammer Curl
    25 x 12
    25 x 15
    Repeat
    Left a couple reps in reserve on the first set, since I kind of burned myself out on the first set the last couple of times. I'll repeat with 25's one more time and try to hit 14 reps on each set.

    Plank
    120 Seconds
    60 Seconds
    Increase to 120 / 75

    Extra Work:
    Back Squat - 95 x 5 / 115 x 5 / 135 x 5
    Everything was feeling so good today that I decided to try squatting for the first time in quite a while after I finished up everything else. They felt pretty darn good. I was really only planning to do one set at 95lbs, but they felt good so I jumped it up a couple more times. As I mentioned about Deadlifts, my balance felt really good today. I had better weight distribution between my legs, and it made a noticeable difference. I'll still be fighting against my habit to shift to the left for a while I'm sure, but I could see the difference in the mirror today. I had a rep where I started to slide the weight over to the left, but it was pretty minimal, and I was able to correct it again on the following reps. They definitely didn't feel or look perfect, but it was a huge improvement over what I'd been doing previously. I'll try to do these a bit more regularly again, keeping the weight pretty low and just ingraining the correct movement.

    Comments:
    Mostly past the cold. I felt infinitely better today during my workout. It was like night and day from my last workout. I pushed it since I was feeling so good, and I'm starting to feel the soreness already. Haven't really been sore in quite a while, so it's almost welcome at this point. Otherwise, I covered the main points above already... If all goes as planned, I'll be lifting again on Sunday.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  4. #124
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout B
    Bench Press
    70 x 5
    105 x 5
    145 x 4
    145 x 3
    145 x 3
    105 x 10
    Repeat
    Increased 2 reps from last time. I'm maintaining a closer grip now because it's much easier on my wrists (and shoulder as well, I'm sure). I'm definitely a bit weaker with the narrower grip, but the joints are more important.

    Front Squat
    60 x 5
    95 x 5
    125 x 5
    125 x 5
    125 x 5
    Increase to 130
    Much better today. Still struggled on a few reps, but fought through while maintaining reasonable form.

    Chin Up
    BW x 10
    BW x 10
    BW x 8
    Repeat
    Progress has stalled a bit. Same amount of reps as last time. I'll repeat one more time, and if I don't increase my reps I'll probably just start adding weight.

    French Press
    45 x 13
    45 x 12
    Repeat
    Increased by 4 reps.

    Face Pull
    37.5 x 12
    37.5 x 13
    Repeat
    Stopped a few reps short of failure on the first set, so I had plenty left for the second.

    Extra Work:
    Paused Back Squat - 95 x 5
    Did these immediately after the front squats. I was pretty fatigued at that point, so I just did the one set.

    Comments:
    Would've liked to add in some more work, but I was on a pretty tight time frame today. As I've continued to increase weights, it's requiring me to work a little closer to failure. I'm getting uncomfortable with it, to be honest, mostly because I'm concerned about form breakdown and injuries. I'll keep grinding for a bit and try to hold a rep or two in reserve, but I find myself struggling to stick to that in favor of trying to add a rep or two. If I'm not able to keep my ego out of the way, I'll eventually either reset on some of the lifts, or start thinking about changing my programming. I'm planning to switch to 5/3/1 at some point, but I was hoping I could continue with linear progression for a while yet. Next lifting session will be on Tuesday.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  5. #125
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout A
    Overhead Press
    45 x 5
    70 x 5
    95 x 4
    95 x 4
    95 x 3
    45 x 20
    Repeat
    1 Rep increase. I'll give it a go one more time, and then probably reset to 80 or 85lbs.

    Deadlift
    160 x 5
    215 x 5
    265 x 5
    160 x 10
    Repeat
    Not happy with the last 2 reps. I completed them without any problem, but my core got way too loose. I was having trouble maintaining tightness through most of the reps (even the warmups), so maybe it was just one of those days. I'm not going to increase the weight until I'm able to do all the reps with solid form.

    Chest Supported Row
    80 x 8
    80 x 8
    80 x 8
    Increase to 85
    Last rep was a real struggle. It was probably a solid 9-9.5 RPE. Not really expecting to hit my reps next time, but who knows...

    Hammer Curl
    25 x 15
    25 x 15
    Increase to 30's
    These felt good today. Much easier than the last few times. I'll increase to 30's and shoot for 10 reps next time.

    Plank
    120 Seconds
    75 Seconds
    Increase to 120 / 90
    The 75 seconds was worse than the 120 seconds. Not sure I could've held out for 15 more seconds, so it'll be interesting to see if I can do it next time.


    Comments:
    I got a full body workout in yesterday, shoveling and snow-blowing 15 inches of snow. Also pushed a car about 100 feet down my road through the snow, when someone got stuck while I was cleaning the driveway. I was thinking I'd have to skip my session to today, but I woke up feeling quite good. I got in another workout after my workout, cleaning up the mess from the snow plows (for those of you that don't know, when a plow cleans up 15 inches of snow, it makes piles that are about twice that high, and packed solid. Took me an hour again tonight to get the driveway clean. I'm praying it doesn't snow tomorrow, because I'm not sure I'll be able lift my arms. It's all good though. If this had happened a couple of years ago, I would've had to take half hour breaks every 20 minutes to get through it. It was nice to be able to power through all of it in one shot without feeling like I was going to die.

    The scale has still been teeter tottering. I was down to 166 last Thursday, and back up to 170 by the end of the weekend. Been happening like that for a while now. I know I'm going to be going out to eat almost every weekend (sometimes multiple times), so if I'm going to continue to drop weight, I also need to drop my calorie intake during the week. I'm cutting it back another 200 calories daily this week, and we'll see how that works. I'm down to around 1300 calories per day at this point, so I'm not sure how much lower I can go and still be able to function. I've been just maintaining weight at 1500, and I start gaining as soon as I go over that. Seems ridiculous... It gets a bit demoralizing thinking that I may need to survive on that few calories for the rest of my life if I want to maintain a reasonable body weight. I'm just hoping that over the course of the next 2-4 years I'll be able to stabilize my bodyfat levels, and start slowly increasing my calorie intake and putting on muscle. I should be able to maintain around 160 eventually, but I hope I can do that with a higher calorie intake than I have currently. Conceptually, with a higher percentage of muscle I should be burning fat more efficiently, and be able to eat a bit more at the same weight. Time will tell I guess. All I know right now is that living on less than 2000 calories per day is a pain in the ass. My girlfriend eats more than I do, and she weighs like 110. When she packs meals for the work week, I literally have to remove almost half of it.
    /moaning session

    Expecting to be back in the gym on Thursday for some squats and bench presses.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  6. #126
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout B
    Bench Press
    70 x 5
    105 x 5
    145 x 4
    145 x 4
    145 x 3
    75 x 13 (Close Grip)
    Reset
    Felt good overall. Improved my previous effort by 1 rep. I don't think I had another rep left in the tank though. Pretty much pushed it to the limit.

    Front Squat
    60 x 5
    95 x 5
    130 x 4
    130 x 4
    130 x 3
    Change to Back Squats?
    Used a Clean Grip on these for the first time in forever. It actually felt pretty good. It forced me to keep from leaning forward. I think I've probably been leaning forward lately when I struggle to complete reps. The extra pressure on my wrists made it really obvious with the clean grip.

    Chin Up
    BW x 10
    BW x 10
    BW x 10
    Increase to 5
    Finally hit my rep goal on all three sets. I'll start doing them weighted now, beginning with just 5 pounds.

    French Press
    45 x 15
    45 x 13
    Repeat
    Another good increase of 3 reps. Trying to get to 30 reps total before increasing the weight.

    Face Pull
    37.5 x 15
    37.5 x 13
    Repeat
    Same as above. 3 Rep increase. Going for 30 reps total before increasing.

    Extra Work:
    Back Squat - 95 x 5 / 115 x 5 / 135 x 1 / 95 x 10
    Had my stance to wide with 135 on the bar, and strained my groin ever so slightly as a result on the first rep.

    Comments:
    Pretty good day. Though I'm not progressing in weights at an astronomical rate, I"m making fairly steady progress on the number of reps. Making really good progress on my form, and starting to feel the correct muscles being worked. Still shaky on the squats, unfortunately.

    As I look forward to eventually transitioning to 5/3/1 w/BBB, I realized that it's going to be a pretty significant volume increase for me. It's an extra day every week. I'll also be doing far more reps on the assistance exercises. I'm sure I'll struggle mightily if I just change over. So, I'm thinking it will be good for me to start increasing my total weekly volume in preparation. I'm going to do this initially by increasing my lifting days from 3 to 4. I'm already doing one of my workouts twice each week, so I shouldn't have too much trouble doing both of them twice per week. Still, I'm going to try to ease into it. I'm pretty much stalled on all of my core lifts (all excepts deadlifts, which I was going to repeat at the same weight again anyway, after having a few poor reps last time). Seems like a good time to reset my working weight on all my core lifts, and work my way back up.

    I'll be reducing all of my core lifts by 20 pounds. That will move OHP to 75, Deadlifts to 245,and Bench to 125. Rather than reset Front Squats, I'm going to switch back to Back Squats, probably starting out at 115. I'm still planning to increase weight after each session, assuming I hit my rep goal, so I'll probably be back up to the same working weights in about 2 weeks.

    I'll slowly increase my overall volume over the next several months in preparation for the program change. Haven't figured out exactly how I'm going to approach that. If anyone has a good idea of how to do that, I'm all ears.

    Probably won't be back lifting until Monday, unless things go differently than expected this weekend.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  7. #127
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout A-1
    Overhead Press - 5x5
    45 x 5
    60 x 5
    75 x 5
    75 x 5
    75 x 5
    Increase to 80
    As expected, this was pretty easy.

    Chin Ups - 3x8
    5 x 8
    5 x 6
    5 x 5
    Repeat
    Did these between sets of OHP. Since I was just doing them on the rack, my hands were at a different angle than I'm used to, which felt odd. Definitely felt more fatigue than I typically do, due to supersetting I'm sure.

    Deadlift - 3x5
    145 x 8
    195 x 5
    245 x 5
    Repeat
    Surprisingly, I was pretty low on energy after doing the OHP/Chin supersets. Just goes to show how poor my conditioning is right now. I wasn't really focused on the first set, and ended up doing 8 reps instead of 5, lol. Struggled to keep my core tight on all of the sets, and felt like my lower back was rounding ever so slightly. I'll repeat at the same weight again.

    Bulgarian Split Squat - 2x10
    BW x 10
    BW x 10
    Increase to 10
    Using as large a range of motion as possible (knee touching the floor). I feel unbalanced, which maybe isn't surprising since I'm not used to doing these. Even without weight I felt a good burn. My calf actually cramped up at one point and I had to stop to stretch it out. I'll do them with 10lbs next time.

    Hammer Curl
    30 x 11
    30 x 11
    Repeat
    Pretty happy with this result. I had 1 or 2 reps in reserve on both sets. Judging by the result today, I won't need to go all the way up to 15 reps before increasing weight. I'll probably just go up to 13, and then when I increase I should still be able to do 8-9 reps at the higher weight.

    Plank
    120 Seconds
    90 Seconds
    Increase to 120 / 105


    Comments:
    As mentioned earlier, I'm switching from 3 days to 4, using an A-1, B-1, A-2, B-2 system. The 1 and 2 workouts are going to be really similar, with most of the exercise selection staying the same. I'll be alternating rep schemes on the core lifts though. So A-1 will have me doing 5 rep sets of OHP (which is the primary lift for that day), and 5 rep sets for Deadlifts. A-2 will have me doing 10 rep sets for OHP and 3 rep sets for Deadlifts (which is the primary lift for that day). B-1 and B-2 will function similarly, alternating rep schemes between Bench and Squat, with one of them taking priority each day. In addition, I'm adding an exercise each day (from 5 to 6), and I'll be supersetting Chins with OHP, and Rows with Bench. This should help prepare me for an eventual transition to 5/3/1 with BBB.

    For now, I'll not be doing any additional work (Joker sets, FSL, etc.). It's already going to be a pretty big jump up in volume, so I'll wait until I adjust to it before adding anything else. The 10 rep exercises will only be done for 3 sets initially. I'll eventually add additional sets until I'm up to 5. At that point, the only thing that will really be different than 5/3/1 is the progression. I'll do a full change over once I'm pretty well stalled out with my current progression system (adding weight every time I hit the prescribed number of reps), which probably isn't far off, to be honest. I expect I'll be ready to do that in somewhere around 2-3 months, but we'll see...

    I'll be back at it tomorrow.
    Last edited by CW47; 01-30-2018 at 08:59 PM.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  8. #128
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout B-1
    Bench Press
    65 x 5
    95 x 5
    125 x 5
    125 x 5
    125 x 5
    Increase to 130
    This actually felt much more challenging than I expected. Possibly because I'm not accustomed to lifting on consecutive days. I got through all of the reps cleanly though, so I'll increase the weight. I'm planning to superset rows with bench, but just wasn't able the access the equipment to do that at the time today.

    Back Squat
    45 x 8
    65 x 7
    85 x 5
    95 x 10
    95 x 10
    95 x 10
    Increase to 100
    Form held up well I think. I'll need to film myself at some point to see if anything jumps out at me. I felt like the bar was maybe drifting slightly forward, but my perception could've very well been off.

    Romanian Deadlift
    155 x 8
    155 x 8
    155 x 8
    Increase to 160
    After realizing that people typically don't touch the floor when doing these, I tried stopping just short of touching the floor, while making sure that I was getting a good stretch and keeping my back flat and tight. What I found is that my flexibility allows me to stretch all the way to the floor relatively easily with good form, and I don't feel like I'm really getting a full stretch of my hamstrings if I stop short of the floor (even when I was 50+ pounds overweight, I was able to stand with my legs straight, bend over, and place my palms flat on the floor, so flexibility has never been an issue for me). What I DID really like about stopping short of the floor is that it required me to keep my core tight from the beginning of the first rep through the end of the last. I'm not used to doing that, and it's something that can probably help me with bracing in general. It's also definitely more demanding when it comes to grip strength, which is another area I need to improve in. I'll probably do a combination of going to the floor and stopping short, since they both have their benefits.

    Kroc Rows
    40 x 20
    40 x 20
    Did sets of 20 for each arm. I only ended up doing these because I wasn't able to get on the chest supported row when I wanted to. It's an exercise I like a lot, so I'll probably continue to do these occasionally.

    French Press
    45 x 13
    45 x 13
    Repeat
    Did 2 fewer reps than last time. I was more fatigued than I usually am when I did these today.

    Face Pull
    37.5 x 15
    37.5 x 15
    Increase to 42.5


    Comments:
    Pretty much got what I expected out of today's session. It's going to take me a while to adjust to lifting on consecutive days, and doing some additional volume. Rest day tomorrow, then I lift again on Thursday.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  9. #129
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout A-2
    Deadlift - 3x3
    155 x 3
    205 x 3
    255 x 3
    Increase to 260
    Felt like I definitely could've done a few more sets, or a higher weight, but decided not to push it until I have a couple weeks of lifting for 4 days.

    Overhead Press - 3x10
    65 x 10
    65 x 10
    65 x 10
    Increase to 70
    I ended up doing Military Press since that's all that was available at the time. I thought I was starting pretty light, but this was tougher than I expected.

    Chin Ups - 3x8
    5 x 8
    5 x 7
    5 x 6
    Repeat
    A few more reps than last time, but I didn't do them as a superset due to equipment availability.

    Bulgarian Split Squat - 2x10
    10 x 10
    10 x 10
    Increase to 15
    It was much easier balancing while holding some weight. My legs are weak af. I barely made it to 10 reps.

    Glute/Ham Raise - 2x10
    BW x 8
    BW x 9
    Repeat
    Second set felt much better than the first, after I got more comfortable with the movement.

    Leg Raise - 2xAMRAP
    BW x 22
    Decline Crunch
    35 x 15
    Wasn't able to get back on the doohickey for leg raises after the first set, so I did a set of decline crunches instead.


    Comments:
    Not much to comment on. Had to switch out some exercises for alternatives based upon what was available to be used. Energy level was good throughout.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  10. #130
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout B-1
    Back Squat - 5x5
    55 x 5
    85 x 5
    115 x 5
    115 x 5
    115 x 5
    Increase to 125
    No problemo.

    Bench Press - 3x10
    95 x 5
    95 x 5
    95 x 5
    Increase to 100
    Did these very deliberately, focusing on keeping my core tight, and paying close attention to my arm and wrist positioning, along with bar path. Got to be challenging towards the end, but that's probably mostly due to the slow bar speed.

    Pendlay Row - 3x8
    115 x 5
    115 x 5
    115 x 5
    Increase to 125
    A bit too easy. I'll bump it up 10lbs next time.

    Leg Curl - 3x8
    135 x 8
    135 x 8
    135 x 8
    Increase to 140
    This was the only lift for the day where I really had to push myself. Still had a few reps in reserve on all of the sets though.

    Calf Raise - 2x10
    20 x 10
    20 x 10
    Increase to 25
    Doing these with the fullest range of motion I'm able to do.

    Face Pull - 2x10
    42.5 x 15
    42.5 x 15
    Increase to 47.5


    Comments:
    Got through this session in less than 50 minutes, even with a bit of dawdling. Intensity level was quite low, and I didn't even break a sweat. I was able to get through the first 4-workout week pretty easily. I'll start ramping up the intensity next week.

    The scale is going the right direction again. I weighed in at 164.6lbs this morning, which is exactly 2lbs lower than I was last Friday morning. I'll continue at the new calorie level.

    I've never really talked about what I'm actually eating, but here was today's food for anyone who cares:
    Breakfast = 2 pancakes with maple syrup (545 calories). I typically just have 1 or 2 eggs for breakfast during the week, and have something like this one per week at most.
    Noon = about 20 dark chocolate almonds (160 calories). Generally eat protein and veggies here, but just had a snack since I indulged for breakfast.
    Afternoon = 4.5oz Salmon. 1/2 cup each of steamed asparagus and green beans (320 calories)
    Treats = 2 cups of coffee with a bit of cream and sugar (124 calories), and a Pure Protein Bar post workout (190 calories)
    Daily Total = 1,339 calories - This is typically about where I end up Mon-Thurs. Fri/Sat/Sun are a crap-shoot, depending upon if I end up out to eat at all. Just found out that I'm not going out tonight for the first Friday in about a month. I'll probably end up eating another protein bar since I'm pretty hungry right about now. That'll put me just over 1,500 calories for the day.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  11. #131
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout A-1
    Overhead Press - 5x5
    45 x 5
    60 x 5
    80 x 5
    80 x 5
    80 x 5
    Increase to 85
    My shoulders felt fantastic today. Not a hint of any pain or discomfort. It was odd, lol.

    Chin Ups - 3x8
    BW x 10
    BW x 8
    BW x 8
    Repeat
    Dropped back down to bodyweight on these, since they're much more difficult when supersetting them. I'll work my way up to at least 10 reps across before adding weight.

    Deadlift - 3x5
    145 x 5
    195 x 5
    245 x 5
    Increase to 255
    Much tighter form than last time. It mostly seems to come down to balance for me, which seems strange, but I don't know why it seems strange. Obviously poor balance is going to F up a deadlift.

    Bulgarian Split Squat - 2x10
    BW x 15
    BW x 15
    Increase to 20
    Starting to get more comfortable doing these now. Struggled with some of the reps with my right leg.

    Hammer Curl - 2x10
    30 x 12
    30 x 11
    Repeat
    Just one more rep than last time. Planning to stay at this weight until I'm able to do 13 reps in both sets.

    Plank - 2xTimed
    120 Seconds
    105 Seconds
    Increase to 120 / 120
    Been working my up to 2 minutes for a long time now. Hoping I can do 2 minutes twice next time, then I'll start doing them weighted.

    Comments:
    Second time around this merry go round. I expect it to go pretty smoothly this week. I didn't add in any extra work today, but I definitely plan to tomorrow. Probably get in some extra bench work after my final set, either dropping down and doing an AMRAP set, or ramping up as far as I can at 3 reps per set. It'll just depend upon how I'm feeling.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  12. #132
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout B-1
    Bench Press - 5x5
    65 x 5
    95 x 5
    130 x 5
    130 x 5
    130 x 5
    135 x 3
    140 x 3
    145 x 1
    150 x 1
    Increase to 135
    All good today. Form stayed tight even as I approached 9 RPE. Really happy with that.

    Chest Supported Row - 3x8 (supersetted w/bench)
    85 x 8
    85 x 8
    Increase to 90
    Last few reps were a grind, but I felt the same way at 75 and 80... We'll see if I'm able to hit the reps again next time.

    Back Squat - 3x10
    45 x 6
    65 x 5
    85 x 5
    100 x 10
    100 x 10
    100 x 10
    Increase to 105
    Everything felt really solid today. I want to take my time increasing the weight so I can really get comfortable with the lift again, so I'll just be increasing by 5 pound increments. I may increase by larger increments on my heavier squat day, depending upon how difficult or easy it feels.

    Romanian Deadlift - 3x8
    160 x 8
    160 x 8
    160 x 8
    Increase to 165

    French Press - 2x10
    45 x 14
    45 x 14
    Increase to 55
    Another 2 rep increase. I'll make the leap up to 55 next time and see if I can handle it.

    Face Pull - 2x10
    47.5 x 10
    47.5 x 8
    Repeat
    This is pushing the limits for me. I struggle to brace myself enough to really do them right. I'll try one more time.

    Comments:
    Good session today. Energy level was steady throughout. Really happy with the squats and bench work. I'll have a day off tomorrow, and then do my heavy deadlift day on Thursday.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  13. #133
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout A-2
    Deadlift - 3x3
    155 x 3
    205 x 3
    260 x 3
    275 X 1
    295 X 1
    315 X 1 (PR)
    335 X 1 (PR)
    Increase to 265
    It's kind of crazy how much easier it is for me to do singles than multiples. I didn't even have to grind it out much at 335. Could've definitely done another 10-20 pounds. I've made some adjustments in my setup over the last month or so that are making a huge difference. On both squats and deads I had been setting up with a pretty wide stance. I've narrowed it significantly, so that my feet are basically at shoulder width on both lifts, and for some reason it feels fantastic now, where it felt really uncomfortable before. With the narrower stance, I just feel like there's less resistance. I suppose I was fighting against my body somewhat with the wide stance, and now I'm not. I have much better balance. I'm not needing to think about my weight distribution. I'm not concerned about my knees giving out. I'm able to just focus on moving everything upward in a straight line. I'm blown away that I was able to beat my previous PR by 25 pounds with relative ease. The fact that I felt confident in jumping up another 20 pounds after hitting the PR at 315 should speak volumes for how smooth it was. Feels good man.

    Overhead Press - 3x10
    70 x 10
    70 x 10
    70 x 10
    Increase to 75
    Last set was around 8.5-9 RPE. The lift felt great. Second time in a row I felt absolutely no discomfort, and was able to move the weight smoothly.

    Chin Ups - 3x8-12
    BW x 10
    BW x 8
    BW x 7
    Repeat
    My shoulders were pretty well exhausted when doing these. My rear delts were feeling it from the deadlifts, and then I was supersetting these with OHP. Surprised I got as many reps as I did.

    Leg Press - 3x10
    270 x 10
    270 x 10
    270 x 10
    Increase to 290
    My legs were a little wobbly from the deads, but these felt good. Last set was maybe around a 7 RPE.

    Glute/Ham Raise - 2x10
    BW x 6
    Repeat
    My right calf cramped up on the very first rep. I got down and stretched it for a few minutes before resuming. On the sixth rep, I felt a twinge in both calves at the same time. Decided to cut it short at that point.

    Leg Raise - 2xAMRAP
    BW x 25
    BW x 25
    Repeat
    I was probably able to do more than I typically would because I skipped out on the glute/ham raises. That's usually taken just a little bit of steam out of me since it requires me to keep my core really tight.


    Comments:
    Excellent session. My mid/upper back and my rear delts are still feeling fatigued now, over 2 hours removed from the session. I'm sure they'll be a bit sore tomorrow. Nonetheless, I'm really looking forward to tomorrows workout. I tried to refrain from getting too excited about it, but my squat session on Tuesday felt so freaking good. I can't wait to squat tomorrow and see if it feels good with a little heavier weight. I've been battling squats for so long. I don't think I've ever looked forward to a squat session before.

    Feels like everything is coming together right now. A lot of the balance issues I've been commenting on over the last 6 months seem to be working themselves out after I've made some adjustments. I've been dealing with bad shoulders and knees forever (even before I started lifting), and those issues have improved enormously lately. I haven't had any discomfort in my knees in several weeks, and even the cracking has mostly gone away. My shoulders still give me issues (it's felt like the joints are slightly out of place for decades), but I've recently not felt any discomfort at all when lifting. Definitely going through a good patch right now. This is literally what I was hoping to achieve when I first committed myself to lifting regularly. It's why I named my thread the Flywheel Effect, because it refers to the fact if you just keep pushing on a flywheel consistently for long enough, it eventually gains momentum, and once there's enough momentum the wheel keeps spinning mostly on it's own, without requiring much external force. I'm hoping this momentum will continue for a while now. I'm going to ride it out as long as possible.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  14. #134
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout B-1
    Back Squat - 5x5
    65 x 5
    95 x 5
    125 x 5
    125 x 5
    125 x 5
    135 x 3
    145 x 3
    155 x 3
    165 x 1
    175 x 1
    Increase to 135
    Felt great again today. I got misaligned in the rack slightly at 175 and the plates hit the safety bar on the left side. I re-racked, rested for a minute, and did the rep correctly. Decided to stop at that point though because I kind of lost focus.

    Bench Press - 3x10
    45 x 20
    100 x 10
    100 x 10
    100 x 10
    Increase to 105
    Last set was around 8 RPE. Form felt on point through all the reps.

    Pendlay Row - 3x8
    125 x 8
    115 x 8
    115 x 8
    Thinking I may replace this with Kroc Rows. With doing deadlifts twice per week and RDL's, my lower back is getting stressed a bit. I was noticing it while squatting, and definitely noticed it here. Lowered the weight after the first set because I was having a hard time keeping my form tight.

    Leg Curl - 3x8
    140 x 8
    140 x 8
    140 x 8
    Increase to 145

    Calf Raise - 2x10
    25 x 10
    25 x 10
    Increase to 30

    Face Pull - 2x10
    47.5 x 10
    47.5 x 10
    Repeat
    Hit all of the reps, but I don't think I can brace well enough to do it with any more weight, so I'll keep it the same for now.


    Comments:
    Another solid day. Gonna rest up over the weekend and be ready to hit it hard again next week.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  15. #135
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout A-1
    Overhead Press - 5x5
    45 x 5
    65 x 5
    85 x 5
    85 x 5
    85 x 5
    90 x 3
    95 x 3
    100 x 1
    105 x 1
    Increase to 90
    Got some solid work in. This is probably the most volume I've ever done on OHP. I failed my final attempt at 110, but it stalled out at about eye level. I was happy with how my core held up, it stayed really stable even on the failed attempt. I've seen a big improvement in that area over the last couple of months.

    Chin Ups - 3x8
    BW x 10
    BW x 8
    BW x 8
    Repeat
    Kind of stalled out at the moment. I've been putting in a lot of extra work on my other lifts though, combined with supersetting, so I'm not really surprised or worried about it. I'll just continue doing AMRAP sets at bodyweight.

    Deadlift - 3x5
    155 x 5
    205 x 5
    255 x 5
    Increase to 265
    The weight went up relatively easily. The one bad habit I need to get rid of is letting my shoulders sag (typically only my right shoulder). I tried to focus on keeping it solid, but still seemed to lose tightness just slightly on a couple of the reps. I don't really notice it much at this weight, but it start becoming a problem at higher weights. I'll keep working on it.

    Bulgarian Split Squat - 2x10
    BW x 20
    BW x 20
    Repeat
    Had to reset after the 8th rep on my right leg because it totally gave out. I'll repeat at the same weight again next time.

    Hammer Curl - 2x10
    30 x 12
    30 x 13
    Repeat
    I stopped a couple of reps short of failure on the first set so I wouldn't fatigue myself. I should have a good shot at hitting 13 reps on both sets next time.

    Plank - 2xTimed
    120 Seconds
    120 Seconds
    Increase to 10 pounds x 60 seconds
    Well that was really uncomfortable. Didn't honestly think my body would hold up when it started shaking like crazy about 45 seconds into the second attempt. I'll drop down to 60 seconds and add weight next time.

    Comments:
    Really happy with the OHP today. Squats will be the focus tomorrow.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  16. #136
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout B-1
    Back Squat - 5x5
    45 x 10 (WU)
    65 x 5
    100 x 5
    135 x 5
    135 x 5
    135 x 5
    145 x 3
    155 x 3
    95 x 10
    Increase to 140
    Felt off today. Nothing too noteworthy...balance was just off a bit.

    Bench Press - 3x10
    105 x 10
    105 x 10
    105 x 10
    Increase to 110
    Good solid reps all the way through. Was primarily focusing on keeping my back tight and stable, and keeping the bar sitting in the correct position within my hands.

    Kroc Row - 2x15
    45 x 15
    45 x 15
    Repeat
    Definitely going to stick with these in place of the Pendlay Rows. I was pretty fatigued on the last few reps with my left arm. I'll repeat again and try for a few extra reps.

    Leg Curl - 3x8
    145 x 8
    Repeat
    Wasn't able to get back on the machine after my first set, and I was in a time crunch, so couldn't wait around.

    Calf Raise - 2x10
    30 x 10
    30 x 10
    Increase to 35

    Face Pull - 2x10
    47.5 x 10
    47.5 x 10
    Repeat
    A struggle to brace myself again. Not going to increase the weight until my strength increases enough to handle it. I'll just work on adding more reps.


    Comments:
    Squats felt awkward, as I mentioned above. Everything else went well today. I was pretty short on sleep, which may have impacted the squats.
    Weight is still basically about the same, fluctuating from about 164-168. Body composition is certainly changing though. The belt is one notch tighter than it was a few weeks ago. Still trying to keep the calories low, but I struggle with it on the weekends. It's all good though. I have my priorities in the order I want them, so I'll just continue doing the best I can within that framework.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  17. #137
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout A-2
    Deadlift - 3x3
    160 x 3
    210 x 3
    265 x 3
    305 X 1
    305 X 1
    305 X 1
    Increase to 270
    My lower back started feeling funky yesterday. Not sure if I slept wrong, or what. I haven't really had any pain. Just feels like somethings slightly out of place. I decided not to push it too far today as a result of that. 305 is going up pretty smoothly now for singles. I did the three singles in pretty quick succession with no problem.

    Overhead Press - 3x10
    75 x 8
    75 x 8
    75 x 8
    Reduce to 70
    I did NOT expect a 5 pound increase to result in 6 fewer reps. Not sure if I was just having a bad day today, a good day last time, or what... I really don't want to be grinding out reps on my lighter OHP day, so I'll drop back down to 70 next time.

    Chin Ups - 3x8-12
    BW x 9
    BW x 9
    BW x 9
    Repeat
    A 1 rep increase, but I had pretty long breaks between sets. My exercise order was all jumbled up. Ended up doing a circuit of sorts, jumping between these, Leg Press, Glute/Ham Raises, and Leg Raises depending upon what was available.

    Leg Press - 3x10
    290 x 10
    290 x 10
    290 x 10
    Increase to 320
    This felt easier than last time, despite the extra 40 pounds. Gonna make another big jump next time.

    Glute/Ham Raise - 2x10
    BW x 10
    BW x 10
    Repeat
    Making progress. It felt significantly better/easier than my previous attempts. I'll continue trying to increase the number of reps for a while. I don't want to add weight until I'm really comfortable doing these.

    Leg Raise - 2xAMRAP
    BW x 30
    BW x 30
    Repeat
    Well this came out of nowhere. This is 10 more reps than last time, and 18 more reps than the time before that. Not sure why the number of reps I'm able to do is skyrocketing, but I'm just going to keep doing what I'm doing.


    Comments:
    Not much to add. Hopefully the lower back will be totally back to normal soon. If it's not by the end of the weekend, I may take a bit of a break since that's not something I want to mess around with. On another note, I made a general observation today that my posture and balance have definitely improved. Not that I've never really had bad posture. I just know that I need to pay close attention to it when lifting, because slight imbalances or misalignment's are dangerous and much more noticeable. That attention has just carried over to other areas of my life. I sit in a better position. I walk more erect and balanced. All of my movements feel more natural.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  18. #138
    Registered User CW47's Avatar
    Join Date: Jun 2016
    Age: 43
    Posts: 393
    Rep Power: 1044
    CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000) CW47 is just really nice. (+1000)
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    Workout B-2
    Bench Press - 5x5
    45 x 10
    65 x 5
    100 x 5
    135 x 5
    135 x 5
    135 x 5
    140 x 3
    115 x 10
    Decrease to 125
    I hit all the reps, but I'm going to reduce weight next time. I took video of myself, and didn't like what I saw. My bar path was okay on some reps, but wavered quite a bit on a few. The bar was also going up slower than I thought it was. I still have work to do on my setup, maintaining tightness throughout my body, and bar path.

    Chest Supported Row - 3x8 (supersetted w/bench)
    90 x 8
    90 x 8
    90 x 6
    Reduce to 70
    Time to reset. Last rep on the second set was a grind. The sixth rep on the last set was pretty poor.

    Back Squat - 3x10
    45 x 5
    105 x 10
    105 x 10
    105 x 10
    Increase to 110
    Much like the Bench Press, I still have a lot of room for improvement. I had one rep where I leaned too far forward. Didn't have any problem completing the rep because the weight is so light, but it might've been ugly with a heavy weight. Some of the other reps seemed to be a little unbalanced too. I've noticed that I have trouble activating my right glute on both squats and deadlifts. My left glute is working harder, and is sometimes noticeably sorer after finishing workouts. I'll be focusing on getting the right side of my lower body tighter on those lifts.

    Romanian Deadlift - 3x8
    165 x 8
    165 x 8
    165 x 8
    Increase to 170

    French Press - 2x10
    55 x 5
    45 x 10
    Reduce to 45
    Holy hell. I never would've thought I'd struggle to even get 5 reps with 10 extra pounds. Not sure if I'm going to drop to a lower weight, or switch to a different triceps exercise.

    Face Pull - 2x10
    47.5 x 11
    47.5 x 11
    Repeat


    Comments:
    My back was feeling much better today. I'm still feeling good about how things are progressing. As I continue to get more experience with the main lifts, my deficiencies become more obvious. I'm enjoying the process of noticing and working through these deficiencies. Taking video when I'm able to is proving to be very helpful. I'm just going to keep being consistent with my lifting schedule, and constantly trying to improve how I perform the individual exercises.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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