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  1. #121
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Squat
    300 x 8, 8, 8, 8

    DL pause
    315 x 8, 8, 8

    Calf raise machine
    360 x 12, 12, 12
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  2. #122
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    DB bench
    90s x 10, 9, 8, 8

    Pendlay
    205 x 8, 8, 8, 8

    OHP
    145 x 8, 8, 7

    Pulldown HS machine
    230 x 8, 8, 8

    Pec deck
    160 x 12, 10

    Facepulls
    50 x 14, 12

    Overhead tricep extensions
    50 x 12, 10

    Bicep curls
    50 x 12, 12

    In the mood for accessory work today. Lowered weight on bench, but seem to be keeping strength on OHP.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  3. #123
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Squat 305 x 1

    DL 375 x 5, 4

    Calf raise machine
    360 x 10, 10, 12

    Super unmotivated on squats, no idea what happened. Planned 4x8 but got under the bar and I just did not want to fight that weight on my back. Deads went ok, wanted 2x6, but not this time. Tomorrow is a new day.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  4. #124
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    A week away from the gym, and started today on 8th cycle of Candito 6 week strength program. Estimated my maxes for the program at: 355 squat, 395 DL. True 1RMs around mid-October were: 380 squat, 415 DL. I don't use the program for bench, I prefer a rep goal system for that.

    Bodyweight at 4:30 pm, 191 lbs. So I lost at least 7 pounds this past month.

    Squat
    285 x 6, 6, 6, 6

    DL 315 x 6, 6

    Leg press
    360 x 8, 8, 8

    Lying ham curl
    170 x 10, 10, 10

    Calf raise machine
    360 x 12, 12, 12

    Squat felt awkward for the first set, but I found the groove for the last 3 sets. DL felt light and bar speed looks fast in the videos, but I'll keep my max at 395. Will try to keep the leg accessories throughout the program. When I cut them from last cycle, I had a harder time peaking.


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  5. #125
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    80 x 8, 8, 8, 8

    Pendlay
    185 x 8, 8, 8, 8

    OHP
    135 x 8, 8, 8, 8

    Pulldown HS machine
    220 x 8, 8, 8, 8

    Pec deck
    160 x 10, 10, 10

    Facepulls
    50 x 12, 12, 12

    Wow, lost a lot of strength. Went from 100 lb DB bench to 80 lb, from 225 Pendlay to 185, 150 OHP to 135. Working to get the numbers back up soon.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  6. #126
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    80s x 9, 8, 9, 9

    Pendlay
    185 x 10, 10, 8, 6

    OHP
    135 x 9, 9, 8, 8

    Pulldown HS machine
    220 x 9, 9, 8, 8

    Pec deck
    160 x 10, 10, 10

    Facepulls
    50 x 12, 12, 12

    Gained a few extra reps on each of the compounds. That's progress.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  7. #127
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Squat
    250 x 8, 8, 8, 8

    DL
    275 x 8, 8

    Leg press
    360 x 10, 10, 8

    Lying ham curl
    170 x 10, 9, 8

    Calf raise machine
    360 x 12, 12, 12

    Squat and DL both felt and look very easy. I'm wondering if I estimated my maxes too low. Will keep them as-is for this cycle, and possibly bump them up a little bit for next cycle. In any case, it's a good opportunity to work on form with lower weights.


    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  8. #128
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    80s x 10, 10, 10, 10

    Pendlay
    195 x 10, 10, 8, 6

    OHP
    135 x 10, 10, 10, 9

    Pulldown HS machine
    220 x 10, 10, 10, 8

    Pec deck
    160 x 12, 11, 10

    Facepulls
    50 x 12, 12, 12

    Feels like strength is coming back. Will up the weight on DB bench next workout. Cleaned OHP from the floor because both squat racks were taken. First time doing this for working sets, and I think I'll stick with it for most workouts, at least when the gym isn't crowded so I don't cause an accident if I lose control of the bar. Doing it out in the open feels a bit harder to balance, but also makes me focus more to control the bar without relying on the squat rack. I like it.

    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  9. #129
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Squat
    285 x 10
    290 x 3, 3, 3, 3, 3

    DL pause
    315 x 8, 8, 8

    Leg press
    360 x 8, 10, 10

    Lying ham curl
    170 x 10, 9, 8

    Calf raise machine
    360 x 12, 12, 10
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  10. #130
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    85s x 9, 9, 9, 9

    Pendlay
    200 x 10, 8, 8

    OHP
    140 x 10, 8, 8

    Pulldown HS machine
    230 x 10, 8, 8

    Pec deck
    160 x 12, 11, 10

    Facepulls
    50 x 12, 12, 12
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  11. #131
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Squat
    290 x 10
    280 x 10 sets of 3 reps with 60 seconds between sets.

    RDL
    225 x 8
    245 x 8
    265 x 8

    Calf raise machine
    360 x 12, 11, 11

    Hadn't done RDLs in a while so had to feel out the right weight. No other accessories, volume squat day completely gasses me.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  12. #132
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    85s x 10, 10, 8, 8

    Pendlay
    200 x 10, 8, 8

    OHP
    145 x 10, 8, 8

    Pulldown HS machine
    230 x 10, 8, 8

    Pec deck
    160 x 12, 10, 10

    Facepulls
    50 x 12, 12, 12
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  13. #133
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    85s x 10, 10, 10, 10

    Pendlay
    200 x 10, 8, 8

    OHP
    150 x 9, 8, 8

    Pulldown HS machine
    230 x 10, 8, 8

    Pec deck
    160 x 12, 12, 8

    Facepulls
    50 x 12, 12, 12

    Time to bump up DB bench again. Didn't push it on Pendlay in order to save power for OHP. Wanted 10 reps for first set of press but was happy that the later sets stayed strong.

    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  14. #134
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Squat
    310 x 6, 6, 6

    DL 345 x 6, 6

    Hadn't squatted this much in about 3 weeks. Felt heavy, and some of the reps look off, but I got them all up. DL felt fine. Finished with 20 minutes of cycling.


    Currently running a PHLU template:
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  15. #135
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    DB bench
    90s x 10, 8, 8, 8

    Pendlay
    205 x 10, 8, 8

    OHP
    155 x 8, 8, 7

    Pulldown HS machine
    240 x 10, 8, 6

    Pec deck
    160 x 12, 12, 10

    Facepulls
    50 x 12, 12, 12

    20 min cycling

    Might be trying to progress too fast on OHP. Weight today felt pretty heavy and balance was off. Will keep it at 155 and watch calories/protein more closely.

    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  16. #136
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    DB bench
    90s x 10, 10, 8, 8

    Pendlay
    205 x 10, 8, 8

    OHP
    155 x 8, 7, 6

    Pulldown HS machine
    240 x 10, 8, 8

    Pec deck
    160 x 12, 12, 9

    Facepulls
    57.5 x 12, 12, 12

    Time to deload OHP.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  17. #137
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Squat
    315 x 6, 6

    DL pause
    325 x 8, 8

    Calf raise machine
    360 x 12, 12, 12

    20 min. cycling.

    Only supposed to do 1 set of Sq & DL but I always do 2. 1 set just seems way too easy.


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  18. #138
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    DB bench
    90s x 10, 10, 10, 10

    Pendlay
    205 x 10, 8, 8

    OHP
    145 x 10, 8, 8

    Pulldown HS machine
    240 x 10, 8, 8

    15 min cycling.

    Will bump weight on DB bench next workout. Didn't push it on Pendlays because I have heavy squats tomorrow. Deloaded 10 lbs on OHP, down to 145. Shoulda done 140 but I'm a stubborn sumb*tch.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  19. #139
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Squat
    320 x 3
    325 x 3
    330 x 3

    RDL
    275 x 6, 6

    Leg press
    360 x 10, 10, 10

    GHR
    BW x 12, 10, 10

    Calf raise machine
    360 x 12, 12, 8

    Was a little worried about squats but everything moved smoothly. RDL torched my core at that weight, which is a good thing. Did GHR because curl machine was taken, but I think I'll be doing them more, they tore up my hams. All around good sh*t.

    Currently running a PHLU template:
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  20. #140
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    95s x 8, 7, 7, 7

    Pendlay
    210 x 10, 8, 8

    OHP
    145 x 10
    150 x 8, 8

    Pulldown
    240 x 10, 8, 8

    Pec deck
    160 x 10, 12, 12

    Facepulls
    57.5 x 12, 12, 12

    Weight felt heavy today but I progressed on 3 major lifts so it was a good session. Loaded wrong weight for first set of OHP.
    Currently running a PHLU template:
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  21. #141
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Squat
    330 x 3
    340 x 2

    DL
    360 x 3
    375 x 2

    Leg press
    360 x 10, 10, 10

    GHR
    bw x 12, 10, 7.5

    Calf raise machine
    360 x 12, 12, 12
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  22. #142
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    DB bench
    95s x 8, 8, 8, 8

    HS machine row
    240 x 10, 8, 8

    OHP
    150 x 7
    145 x 8, 8

    HS pulldown
    240 x 10, 8, 8

    Pec deck
    160 x 12, 12, 10

    Facepulls
    57.5 x 12, 12, 12

    Happy with bench, but don't know wtf happened on OHP. Really fought for those reps today, when normally I get them with just average struggle. I usually do Pendlays before Press--maybe my body wasn't primed enough? Anyway, week 4 finished, moving on to test week starting Mon or Tues.
    Currently running a PHLU template:
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  23. #143
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Max squat day
    350 x 4

    DL
    265 x 4
    275 x 4
    285 x 2

    Leg press
    360 x 10, 10, 10

    GHR
    bw x 12, 7.5, 10

    Calf raise machine
    360 x 12, 12, 10

    Squat reps don't look so bad, but they felt ugly and heavy. Will work 2 upper days this week before testing DL on Friday.

    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  24. #144
    idk wtf I'm doin' ECGordyn's Avatar
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    DB bench
    95s x 10, 10, 8, 8

    Pendlay
    210 x 10, 8, 8

    OHP
    145 x 10, 8, 8

    1-arm lat pulldown
    180 x 10, 8, 8

    Pec deck
    160 x 12, 12, 12

    Facepulls
    57.5 x 12, 12, 12

    Solid progress on bench. OHP, I'll work up to 12, 10, 10 before adding weight, since I keep stalling at 150. Usual pulldown machine was taken so I did these on the HS high row machine, sitting sideways, pulling one arm at a time.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  25. #145
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Max DL day
    385 x 4

    Leg press
    360 x 10, 10, 10

    GHR
    bw x 10, 10, 9.5

    Calf raise machine
    360 x 12, 12, 12

    Drank about a half liter of milk before going to lift. Was afraid it was going to come back up, hard to brace with a full belly. Start 9th cycle on Monday, that should put strength back to where it was.

    Last edited by ECGordyn; 12-20-2018 at 05:33 PM.
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  26. #146
    idk wtf I'm doin' ECGordyn's Avatar
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    ECGordyn is offline
    DB bench
    95s x 10, 8, 7, 8

    Pendlay
    210 x 10, 8, 8

    OHP 145 x 6, 5, 5
    Just lol

    Pulldown
    220 x 10, 8, 8

    20 min cycling.

    Very sub-par workout. Drained from DLs yesterday? Weekend off, back Monday.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  27. #147
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Start of 9th cycle

    Squat
    305 x 6, 6, 6, 6

    DL
    335 x 6, 6

    Leg press
    380 x 8, 9, 9

    GHR
    bw x 10, 10, 10

    Calf raise machine
    360 x 10, 12, 12


    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  28. #148
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    DB bench
    95s x 10, 10, 8, 8

    Pendlay
    210 x 10, 10, 8, 6

    OHP
    135 x 12, 10, 10, 7

    Pulldown HS machine
    240 x 12, 8, 8, 8

    Pec deck
    160 x 12, 11, 8

    Facepulls
    57.5 x 12, 12, 10
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  29. #149
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Squat
    265 x 8, 8, 8, 8

    DL
    295 x 8, 8

    20 min cycling.

    Squats all felt smooth and clean up and down, good feeling. A bit tired after DLs for some reason, skipped accessories.

    Have to move my workouts around a bit this week. Legs today because I'm going out of town over New Year, and I won't have a gym where I'm going. Rural Thailand with gf's family, waterfalls and mountains. I guess I can lift some old tires, but I need something a little more precise than that to measure progression accurately. Plus I want to be recovered for volume squats next week.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  30. #150
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    ECGordyn is offline
    DB bench
    95s x 10, 8, 10, 10

    Pendlay
    210 x 10, 10, 8, 8

    OHP
    135 x 12, 11, 10, 8

    Pulldown HS machine
    230 x 12, 12, 9, 8

    Pec deck
    160 x 12, 12, 10

    Facepulls
    57.5 x 12, 12, 12
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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