Squat
300 x 8, 8, 8, 8
DL pause
315 x 8, 8, 8
Calf raise machine
360 x 12, 12, 12
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11-09-2018, 07:16 AM #121
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11-11-2018, 04:42 AM #122
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-13-2018, 04:39 AM #123
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-20-2018, 07:13 AM #124
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-21-2018, 03:56 AM #125
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-23-2018, 05:22 PM #126
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-24-2018, 06:36 AM #127
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-25-2018, 06:39 AM #128
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-27-2018, 05:48 AM #129
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, 10Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-28-2018, 03:43 AM #130
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, 12Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-30-2018, 07:20 PM #131
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-01-2018, 05:07 AM #132
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, 12Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-03-2018, 03:52 AM #133
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-04-2018, 06:36 AM #134
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-05-2018, 06:41 AM #135
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-07-2018, 03:26 AM #136
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-08-2018, 05:34 AM #137
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-10-2018, 04:47 AM #138
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-11-2018, 03:45 AM #139
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-12-2018, 05:38 AM #140
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-14-2018, 04:36 AM #141
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, 12Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-15-2018, 04:30 AM #142
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-17-2018, 06:03 AM #143
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-18-2018, 05:03 AM #144
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-20-2018, 04:28 PM #145
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 04:33 PM.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-21-2018, 05:33 AM #146
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-24-2018, 04:04 AM #147
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
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-25-2018, 04:23 AM #148
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, 10Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-27-2018, 04:57 AM #149
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-28-2018, 03:47 AM #150
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, 12Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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