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  1. #1351
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    March 2, 2024

    Lat Pulldown - Wide MAG: Rest Pause Goal = 13-17 reps
    85 Pounds x 27 reps (20/7)
    Not enough weight but I was too lazy to change it and start again once I was far enough in to realize this. No worries though, I'll add weight next time and it should put be closer to the goal rep range.

    Seated Cable Row: Rest Pause Goal = 17-21 reps
    100 pounds x 27 reps (20/7)
    Same note as above.

    EZ Bar Cable Curl: Rest Pause Goal = 13-17 reps
    30 pounds x 18 reps (11/7)
    I rarely try doing any curl variations except for Hammer Curls because they've always hurt my elbows. Somehow I got through these without a hint of discomfort. :O Really hoping I can continue doing these for a while because they're much easier for me to overload than Hammer Curls.

    Hammer Curl: Rest Pause Goal = 17-21 reps
    40 pounds x 8 reps / 30 pounds x 8 reps
    Having done the cable curls prior made a BIG impact on these. I though starting with 40's was conservative, but that certainly turned out wrong. Probably will start off with 30's next time.
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  2. #1352
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    March 4, 2024

    Donkey Calf Raise (Cable): Goal = 2 sets of 15-20 reps
    90 pounds - 2 sets x 15 reps
    Definitely will be repeating this weight. I tried a couple of new setups and they did not go very well.

    Lying Leg Curl: Rest Pause Goal = 13-17 reps
    115 pounds x 14 reps (10/4)
    Good progress here. Last time I believe I did 8 and 3 on the first 2 sets, so a 3 rep improvement.

    High Bar Squat: Goal = 2 sets of 4-6 reps
    185 pounds - 2 sets x 5 reps
    Man, probably could've hit 6 on both of these sets. Frustrating in retrospect. I guess in the moment I just didn't have the mental fortitude to fight through. I hate making excuses, but I'm pretty miserable today. Was the last one in my family to get the crud and I'm feeling it. Most times I probably would've just skipped the workout, but I brought the 3 year old to urgent care on Saturday and they said it's just a nasty cold that's lasting 7-10 days for most people. He'll be at a week tomorrow and is still feeling pretty rough. So I decided if it's not going to get better anytime soon, it's probably going to get worse first and I may as well suck it up and get some work in. With that in mind it was an okay session I guess, but I really wish I'd have attempted a sixth rep on both of those squat sets. I'm done whining now, lol. Headed to bed early and will take a rest day tomorrow regardless of how I'm feeling.
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  3. #1353
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    March 6, 2024

    Fly Press: Rest Pause Goal = 13-17 reps
    25 pounds x 36 reps (24/12)
    Obviously started with too light a weight here, but no biggie. Just wanted to be sure I didn't start too heavy on this exercise. I'll increase next time.

    Behind the Neck Press: Rest Pause Goal = 17-21 reps
    45 pounds x 24 reps (15/9)
    Same as above. Wanted to err on the side of starting too light.

    Cable Overhead Triceps Extension: Rest Pause Goal = 17-21 reps
    25 pounds x 21 reps (14/7)

    Feeling a bit better today. Pretty easy workout, but that was by design. Plan is to lift again tomorrow.
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  4. #1354
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    March 7, 2024

    Lat Pulldown - Close Grip: Rest Pause Goal = 13-17 reps
    95 pounds x 23 reps (17/6)
    Was not expecting this many reps after doing 15/5 with less weight last time. Obviously I'm happy with it.

    Dumbbell Row:
    70 pounds - 2 sets x 12 reps
    Struggled to his 12 reps on the first set but did it easily on the second. Weird.

    Incline DB Curl: Rest Pause Goal = 17-21 reps
    25's x 29 reps (21/8)
    Last time I did these I hit 30's for 2 sets of 10. So 21 reps in the first set was not something I thought was in the realm of possibilities. Will definitely be adding weight next time.

    Wrist Curls:
    45 pounds - 2 sets x 12 reps
    Just getting a feel for these. I did them Kiriakos Grizzly style behind my back (I'm sure I spelled his name wrong, lol). They felt really great and I'll definitely do them this same way next time.

    Still been a little under the weather but I really had no effect on this workout. Energy level stayed high throughout and I got through it quickly and smoothly.
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  5. #1355
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    March 9, 2024

    SSB Calf Raise: Goal = 15-20 reps
    155 pounds - 2 sets x 15 reps
    Did these slow and controlled. May have left a couple of reps in reserve, but it was still 5 more than last time. I'll aim for 20 reps next time around.

    Hatfield Squat: Goal = 4-6 reps
    255 pounds x 6 reps
    I did 5 with this weight last time. 6 was easy enough this time that I thought I must have misloaded. I counted it 3 times after finishing the set, lol. Probably had 2 reps in reserve here. I'll increase the weight next time.

    Stiff Legged Deadlift: Goal = 6-8 reps
    325 pounds x 5 reps
    Did 320 for 8 last time but it was with a belt and done touch and go. Today was beltless and done from a dead stop. I plan to continue doing them this way moving forward. I normally have really good flexibility for this lift and can get full extension to the floor with a totally flat back pretty easily, but I struggled today and felt like my back was slightly rounded right from the beginning of the lift. Because of this I decided not to press my luck when it started getting pretty hard.

    No rest pause work today. The calf work may change to rest pause at some point. I also might add a second set of squats later on, but will stick with one for now because I don't want to be destroyed before doing the deads. Recovery seems to be good right now even though I've been sick, so that tells me I may be able to add some volume and/or intensity here and there, but I'll do this very gradually to be sure I don't overdo it.
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  6. #1356
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    March 11, 2024

    Incline DB Press: Rest Pause Goal = 17-21 reps
    50's x 17 reps (14/3)
    Not bad. Didn't expect to get to 14 on the first set and I paid for it on the second. Had nothing left.

    High Pull:
    95 pounds - 5 sets x 3-5 reps
    Didn't count exactly how much I did here. Just tried to do multiple sets and get video from different angles to see what I need to work on. I may start doing these rest pause next time. Enjoyed the exercise. Felt it most in my upper back and my forearms. I like this lift a lot.

    Single Arm French Press: Rest Pause Goal = 17-21 reps
    20's x 24 reps (15/9)
    Not sure what the proper description is for what I did. I did a French Press but with a 20 pounds DB in each arm, doing both arms at the same time. I may change to doing 1 arm at a time when the weight gets more challenging. This felt great! Getting the weight farther out rather than right behind my neck felt better on my elbows. Left elbow was still clicking on every rep which makes me nervous, but I felt no pain or discomfort.

    Here's video of the the Incline Presses and a set of high pulls:
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  7. #1357
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    March 12, 2024

    Deadlift: Goal = 4-6 reps
    365 pounds x 4 reps
    Just okay. I worked out right after I ate and was feeling bloated and uncomfortable. Feels like I should be able to get 6 with this weight. Maybe next time. I was all setup to record the set and then forgot to hit the record button, lol.

    Pullup: Rest Pause Goal = 13-17 reps
    BW x 13 reps (9/4)
    Not as strong as last time, but still not bad for how overweight I am right now.

    Shrug Curl: Rest Pause Goal = 13-17 reps
    40 pounds x 18 reps (10/8)
    Finally got some video that shows what I'm actually doing for this lift.

    Reverse Cable Curl: Rest Pause Goal = 17-21 reps
    30 pounds x 6 reps / 25 pounds x 10 reps
    Worked up and felt like 30 pounds would be a good weight but it turned out to be too heavy so I reduced to 25 for the second portion of the lift. I'll probably start off with 25 next time.

    Here's video of the first portions of the pullups and shrug curls:
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  8. #1358
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    March 14, 2024

    Donkey Calf Raise (Cable): Goal = 2 sets of 15-20 reps
    90 pounds - 20/18 reps
    Much better than last time. Got 8 more reps over the 2 sets.

    Cable Single Leg Curl: Rest Pause Goal = 13-17 reps
    Left: 35 pounds x 26 reps (17/9)
    Right: 35 pounds x 31 reps (20/11)
    These feel like they isolate the hamstrings much better than the lying leg curls for some reason. Loving them.

    Walking Lunge: Goal = 2 sets of 8-12 reps
    20's - 2 sets x 12 reps
    These were very challenging after the leg curls. Was pretty close to failure on the final reps.

    Rear Delt Flies: Rest Pause Goal = 17-21 reps
    20's x 23 reps (15/8)
    Stopped a rep or two short of failure on these today. I've not done them forever and was a little worried about the fatigue carrying over into my Push day. I should be able to push it harder next time.
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  9. #1359
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    March 16, 2024

    Bench Press: Rest Pause Goal = 9-13 reps
    140 pounds x 15 reps (10/5)
    Managed the same number as reps as last time, and was further from failure. Still probably less than 1 rep in reserve on both sets, but no super grinder reps. Changed my touched point so that it's higher up towards my head and this felt (and looked) MUCH better than what I've been doing.

    Overhead Press: Rest Pause Goal = 13-17 reps
    75 pounds x 19 (12/7)
    Did 7 more reps than last time and couldn't understand why. Then as I was typing this out I realized I was supposed to do it with a Cambered Bar, lol. I'll probably stick with the barbell. It feels more natural for OHP.

    Close Grip Bench Press: Rest Pause Goal = 17-21 reps
    115 pounds x 19 reps (13/6)
    3 more reps than last time. Really good progress. I'm sure it's mostly because I managed to avoid a major grind on anything I did prior to this.

    Bulldozer Lateral Raise: Rest Pause Goal = 13-17 reps
    Left Arm: 20 pounds x 23 reps (15/8)
    Right Arm: 20 pounds x 23 reps (15/8)
    For these I let the DB initially travel in front of me - for the right arm the DB starts out in front of my left hip. This helps get a little momentum and more easily overload the end portion of the lift. Really like these.

    I'm loving my program right now. Workouts are fast (around 30 minutes). They're also intense and causing more DOM's than I'm used to, but I have enough time to recover. It's basically a PPL spread over 10 days - Push, Pull, Rest, Legs, Rest, Repeat. I have 3 variations of each day, so I'm not repeating a specific exercise for 15 days. This gives a pretty good likelihood that I'll be able to progress on everything for a while. I'm sure I'll still make some tweaks (I added in side delt work on my push days and rear delt work with legs this week), but it's really solid as is and I think I'll be sticking with this for a good while. Feels great to have found something that fits into my life situation right now pretty perfectly because I'd been struggling with lifting for the last 6 months or so. Every time I get on a program that works well I kind of just assume it will work well forever, and then eventually life stuff just throws a wrench in it. I'm sure this will always be the case, so I'm going to enjoy this while it lasts.

    Here's video of the first set of Bench Press:
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  10. #1360
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    March 17, 2024

    Lat Pulldown - Wide MAG: Rest Pause Goal = 13-17 reps
    95 Pounds x 22 reps (18/4)
    Added 10 pounds and still easily hit the rep goal

    Seated Cable Row: Rest Pause Goal = 17-21 reps
    110 pounds x 25 reps (18/7)
    Also added 10 pounds on this one and hit the rep goal easily.

    EZ Bar Cable Curl: Rest Pause Goal = 13-17 reps
    35 pounds x 18 reps (13/5)
    5 more pounds than last time. Same number of reps. I'll take it. Still felt good on the elbows today.

    Hammer Curl: Rest Pause Goal = 17-21 reps
    30 pounds x 25 reps (15/10)

    Solid workout today. Rest day tomorrow and then I'll hit legs on Tuesday.
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  11. #1361
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    March 20, 2024

    High Bar Squat: Goal = 2 sets of 4-6 reps
    185 pounds - 2 sets x 6 reps
    Happy to have finally hit the top of my rep range here. Started feeling quite hard at rep 5, but number 6 wasn't much more difficult and on the video it looked like I could probably have done a few more reps. It's possible I've been a little too hesitant to continue sets once form starts breaking down even slightly. I thought for sure the 6th rep would be a squat morning, but it really wasn't - form didn't degrade very noticeably at all even though it felt like it was. Something for me to be aware of when squatting over the next few weeks...

    Donkey Calf Raise (Cable): Goal = 2 sets of 15-20 reps
    90 pounds - 2 sets x 20 reps
    I'll increase weight on these next time as well.

    Lying Leg Curl: Rest Pause Goal = 13-17 reps
    115 pounds x 14 reps (10/4)
    Same result as last time, but I had done them before squats so to get the same amount of reps doing them after squats is pretty good.

    Here are both sets of squats. First was with a wider stance than normal due to some knee discomfort, and then I narrowed it to a more normal stance on the second set.
    Last edited by CW47; 03-20-2024 at 06:22 PM.
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  12. #1362
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    March 21, 2024

    Fly Press: Rest Pause Goal = 13-17 reps
    30lb DB's x 23 reps (14/9)
    Still trying to figure out this movement pattern. Felt okay during warmups, felt odd during the first half of the initial work set, and then it felt fin again from that point on. I didn't push to total failure because of some slight shoulder discomfort. Still was well above the goal rep range so I'll add weight again next time.

    Behind the Neck Press: Rest Pause Goal = 17-21 reps
    50 pounds x 23 reps (14/9)
    Also left a few reps on the table here. Trying to err on the side of safety on this lift considering my past elbow and shoulder issues. If feel great though - really liking how it hits the shoulders. Will add weight again next time.

    Cable Overhead Triceps Extension: Rest Pause Goal = 17-21 reps
    27.5 pounds x 13 reps (9/4)
    This was 2.5 pounds more than last time and I got 8 fewer reps. Amazing how much of a difference a tiny little plate can make... Honestly had more to do with the previous lifts though. Even though I didn't go to all all failure on anything else, I pushed it closer than last time and that had a clear impact. I'll probably step up the intensity a bit more each time, so may just end up reducing the weight on this excercise.

    6-Ways: Goal = 2 sets of 8-10 reps
    10lb DB's x 6 reps / 5lb Plates x 6 reps
    Man, I struggled with these - shoulders were quite fatigued going in. Even the 10 pound DB's were too much so I went with smaller weight plates for the second set. I'll likely start out with 5 pounds plates next time and try to get more reps.

    If you don't know what 6-Ways are (and I just realized I did them wrong when watching this video, lmao):


    Video of both Fly Press sets and the first set of Behind the Neck Presses:
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    March 22, 2024

    Lat Pulldown - Close Grip: Rest Pause Goal = 13-17 reps
    100 pounds x 23 reps (16/7)
    Really close to getting an 8th rep on the second set. Weight will increase next time. Probably just going to continue with 5 pounds increases even though I'm pretty sure I'll end up several reps above my goal rep range. I'll reach that range eventually though, and then try to stay there.

    Incline DB Curl: Rest Pause Goal = 17-21 reps
    30lb DB's x 17 reps (11/6)
    Did this with 5 pounds more than last time and lost 12 reps. :O Still ended up within the goal rep range though.

    Dumbbell Row: Goal = 2 sets x 12 reps
    70 pounds - 2 sets x 12 reps

    Wrist Curls: Goal = 2 sets x 12 reps
    55 pounds - 2 sets x 12 reps

    Rest day tomorrow and then I'll do legs on Sunday.
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    March 24, 2024

    Hatfield Squat: Goal = 4-6 reps
    260 pounds x 6 reps
    Felt a twinge of discomfort in my knee again today. I twist my feet into the floor to activate the appropriate muscles and when I did this I felt some pain on the outside portion of my right knee. I lightened up tension a bit and it was fine.

    SSB Calf Raise: Goal = 15-20 reps
    155 pounds x 18/16 reps

    Stiff Legged Deadlift: Goal = 6-8 reps
    325 pounds x 6 reps
    Kind of regret not going for more than 6 reps, but I was losing tightness in my lower back. Still was a 1 rep improvement over last time.

    Skiers: Rest Pause Goal = 17-21 reps
    20lb DB's - 2 sets x 12 reps
    Didn't do rest pause on this because it was apparent during the 1st set that the weight was too light. Still was within a few reps of failure on the second set. Should be in the right rep range next time.

    Here's video of the squats and deads:
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    March 26, 2024

    Incline DB Press: Rest Pause Goal = 17-21 reps
    50's x 18 reps (14/4)
    I've gained 1 rep each of the last 2 times. I probably would've had at least one more rep on the second set but I mis-grooved the first rep and had to redo it. Still got somewhat close on the fifth rep. I'll take it.

    High Pull: Rest Pause Goal = 13-17 reps
    95 pounds x 15 reps (10/5)
    Felt less dialed in then last time, and that's saying something since last time was the first time ever doing it, lmao. I'll try to remember to watch a good demo video of it before doing it next time around since that a lot of times seems to help me get mentally focused on the movement. Still wasn't bad though.

    Single Arm French Press: Rest Pause Goal = 17-21 reps
    22.5lb DB's x 16 reps (10/6)
    An extra 2.5 pounds per side resulted in a loss of 8 reps. I probably could've squeezed out another rep (maybe 2) on each set, but I had some discomfort in my left shoulder today (felt like it was in the collar bone?) and I was feeling it here in a way I didn't like so I didn't go to total failure.

    Leaning Lateral Raise: Rest Pause Goal = 13-17 reps
    Left Arm = 12.5lb DB's x 22 reps (15/7)
    Right Arm = 12.5lb DB's x 25 reps (15/10)
    The should thing probably impacted this as well, but it's mostly just that my right side is much stronger on this exercise (I still left several reps in the tank on the right arm).


    Overall not a bad session. Hoping whatever is going on with the left shoulder sorts itself out before tomorrow's workout. I seem to have acclimated pretty quickly to the the programming because I've had virtually no DOMS for the last week or so. Been giving some serious thought to eliminating a rest day and just doing 3 on, 1 off. I'll see how I'm feeling over the next couple of days and go from there.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  16. #1366
    Work in Progress CW47's Avatar
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    March 27, 2024

    Deadlift: Goal = 4-6 reps
    365 pounds x 6 reps
    Wanted to stop after 4 reps but didn't. Last rep felt like there was a fair amount of bend in my upper back. Sometimes it feels like that and I watch the video back and can't even see it. Unfortunately, my little boy decided he needed to be on camera after the first rep, completely covered the screen during the second rep, then stopped recording, lol. Anyway, I was really happy to have gotten 6 reps, but would like to tighten up the form next time.

    Pullup: Rest Pause Goal = 13-17 reps
    BW x 11 reps (6/3/2)
    A couple fewer reps than last time, but I did them at a dead hang and a slight pause at the bottom, which I hadn't been doing recently.

    Shrug Curl: Rest Pause Goal = 13-17 reps
    25lb DB's x 27 reps (16/9)
    This was with 5lbs more per DB than last time and I ended up with 9 more reps. Not sure how that happened. Definitely kept form tight throughout.

    Reverse Cable Curl: Rest Pause Goal = 17-21 reps
    25 pounds x 17 reps (10/7")
    May have had another rep or two here but stopped because my wrist felt like it was going to snap. If anyone has tips on how to do these without putting much stress on the wrists then I'm all ears. I broke my wrist when I was a kid and it never quite returned to 100% after that. It's not something that affects me in day to day life, but every once in a while I get a reminder that it's not quite as strong as I like to think it is.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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