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  1. #61
    Registered User gpammer's Avatar
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    Squat (Cycle 1 - Week 3)

    Date: Oct 23 - 2019

    Duration: 32 min

    Squat
    5 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 145 lbs
    3 x 165 lbs
    7 x 185 lbs

    BBB
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs

    Seated Leg Curl
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs

    - Ran out of time - got a late start today. But felt sluggish after BBB.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  2. #62
    Registered User gpammer's Avatar
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    Shoulder Press (Cycle 1 - Week 3)

    Date: Oct 25 - 2019


    Duration: 37 min

    Shoulder Press
    5 x 45 lbs (warmup)
    5 x 90 lbs
    3 x 100 lbs
    6 x 110 lbs

    BBB
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs

    Bench Dips
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs

    Chin Ups / Pull Ups / Wide Grip
    8 x 0 lbs
    8 x 0 lbs
    8 x 0 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  3. #63
    Registered User gpammer's Avatar
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    Deadlift (Cycle 1 - Week 3)

    Date: Oct 26 - 2019


    Duration: 28 min

    Deadlift
    5 x 135 lbs (warmup)
    5 x 190 lbs
    3 x 220 lbs
    9 x 245 lbs

    BBB
    10 x 135 lbs
    10 x 135 lbs
    10 x 135 lbs
    10 x 135 lbs
    10 x 135 lbs


    Going hiking so didn't do the remaining accessory work.
    Last edited by gpammer; 11-03-2019 at 08:10 AM.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  4. #64
    Registered User gpammer's Avatar
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    Bench (Cycle 2 - Week 1)

    Date: Oct 28 - 2019


    Duration: 40 min

    Barbell Bench Press
    5 x 45 lbs (warmup)
    5 x 135 lbs
    5 x 155 lbs
    9 x 175 lbs

    BBB
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs

    Dumbbell Row
    10 x 45 lbs
    10 x 45 lbs
    10 x 45 lbs


    Dumbbell Bicep Curls

    10 x 22.5 lbs
    10 x 22.5 lbs
    10 x 22.5 lbs


    Note: Skipped the de-load week since the first cycle was relatively light.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  5. #65
    Registered User gpammer's Avatar
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    Squat (Cycle 2 - Week 1)

    Date: Oct 30 - 2019


    Duration: 40 min

    Squat
    5 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 150 lbs
    10 x 170 lbs

    BBB
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs

    Seated Leg Curl
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs

    Leg Extension
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  6. #66
    Registered User gpammer's Avatar
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    Shoulder Press (Cycle 2 - Week 1)

    Date: Nov 1 - 2019


    Duration: 38 min

    Shoulder Press
    5 x 45 lbs (warmup)
    5 x 80 lbs
    5 x 90 lbs
    7 x 105 lbs

    BBB
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs

    Bench Dips
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs

    Chin Ups / Pull Ups
    10 x 0 lbs
    10 x 0 lbs
    10 x 0 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  7. #67
    Registered User gpammer's Avatar
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    Deadlift (Cycle 2 - Week 1)

    Date: Nov 2 - 2019


    Duration: 50 min

    Deadlift
    5 x 135 lbs (warmup)
    5 x 175 lbs
    5 x 200 lbs
    12 x 225 lbs

    BBB
    10 x 145 lbs
    10 x 145 lbs
    10 x 145 lbs
    10 x 145 lbs
    10 x 145 lbs

    Good Mornings
    10 x 55 lbs
    10 x 55 lbs
    10 x 55 lbs

    Leg Press
    10 x 90 lbs

    Calf Press
    15 x 180 lbs
    15 x 270 lbs
    15 x 270 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  8. #68
    Registered User gpammer's Avatar
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    Bench (Cycle 2 - Week 2)

    Date: Nov 4 - 2019


    Duration: 38 min

    Barbell Bench Press
    5 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    3 x 145 lbs
    3 x 165 lbs
    8 x 185 lbs

    BBB
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs

    Dumbbell Row
    10 x 45 lbs
    10 x 45 lbs
    10 x 45 lbs


    Dumbbell Bicep Curls
    10 x 25 lbs
    10 x 25 lbs
    10 x 25 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  9. #69
    Registered User gpammer's Avatar
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    Squat (Cycle 2 - Week 2)

    Date: Nov 6 - 2019


    Duration: 43 min

    Squat
    5 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    3 x 140 lbs
    3 x 160 lbs
    8 x 180 lbs

    BBB
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs

    Seated Leg Curl
    10 x 140 lbs
    10 x 140 lbs
    10 x 140 lbs

    Leg Extension
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  10. #70
    Registered User gpammer's Avatar
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    Shoulder Press (Cycle 2 - Week 2)

    Date: Nov 8 - 2019


    Duration: 42 min

    Shoulder Press
    10 x 45 lbs (warmup)
    3 x 85 lbs
    3 x 95 lbs
    6 x 110 lbs

    BBB
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs

    Bench Dips
    15 x 0 lbs
    15 x 10 lbs
    15 x 10 lbs
    15 x 10 lbs
    15 x 10 lbs

    Chin Ups / Pull Ups
    10 x 0 lbs
    8 x 0 lbs
    8 x 0 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  11. #71
    Registered User gpammer's Avatar
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    Deadlift (Cycle 2 - Week 2)

    Date: Nov 9 - 2019


    Duration: 47 min

    Deadlift
    5 x 135 lbs (warmup)
    3 x 185 lbs
    3 x 210 lbs
    11 x 240 lbs

    BBB
    10 x 135 lbs
    10 x 135 lbs
    10 x 135 lbs
    10 x 135 lbs
    10 x 135 lbs

    Good Mornings
    10 x 55 lbs
    10 x 55 lbs
    10 x 55 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  12. #72
    Registered User gpammer's Avatar
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    Bench (Cycle 2 - Week 3)

    Date: Nov 11 - 2019


    Duration: 38 min

    Barbell Bench Press
    5 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 155 lbs
    3 x 175 lbs
    5 x 195 lbs

    BBB
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs

    Dumbbell Row
    10 x 45 lbs
    10 x 45 lbs
    10 x 45 lbs


    Dumbbell Bicep Curls
    10 x 25 lbs
    10 x 25 lbs
    10 x 25 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  13. #73
    Registered User gpammer's Avatar
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    Squat (Cycle 2 - Week 3)

    Date: Nov 13 - 2019


    Duration: 39 min

    Squat
    5 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 150 lbs
    3 x 170 lbs
    6 x 190 lbs

    BBB
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs

    Dumbbell Lunges
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  14. #74
    Registered User gpammer's Avatar
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    Shoulder Press (Cycle 2 - Week 3)

    Date: Nov 15 - 2019


    Duration: 35 min

    Shoulder Press
    10 x 45 lbs (warmup)
    5 x 90 lbs
    3 x 105 lbs
    4 x 115 lbs

    BBB
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs

    Cable Rope Tricep Extension
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs

    Cable Row
    10 x 90 lbs
    10 x 90 lbs
    10 x 90 lbs
    10 x 90 lbs
    10 x 90 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  15. #75
    Registered User gpammer's Avatar
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    Deadlift (Cycle 2 - Week 3)

    Date: Nov 16 - 2019


    Duration: 52 min

    Deadlift
    5 x 135 lbs (warmup)
    5 x 200 lbs
    3 x 225 lbs
    10 x 250 lbs

    BBB
    10 x 145 lbs
    10 x 145 lbs
    10 x 145 lbs
    10 x 145 lbs
    10 x 145 lbs

    Good Mornings
    10 x 55 lbs
    10 x 55 lbs
    10 x 55 lbs

    Calf Raises
    20 x 170 lbs
    20 x 170 lbs
    20 x 170 lbs
    20 x 170 lbs
    20 x 170 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  16. #76
    Registered User gpammer's Avatar
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    Bench (Cycle 2 - Deload)

    Date: Nov 18 - 2019


    Duration: 47 min

    Dumbbell Bench Press
    5 x 40 lbs (warmup)
    5 x 50 lbs (warmup)
    5 x 60 lbs
    5 x 60 lbs
    5 x 60 lbs

    Barbell Incline Bench Press
    10 x 95 lbs
    10 x 105 lbs
    10 x 115 lbs

    Machine flys
    10 x 115 lbs
    10 x 115 lbs
    10 x 105 lbs

    Dumbbell Bicep Curl
    10 x 20 lbs
    10 x 20 lbs
    10 x 20 lbs

    Dumbbell 21s
    21 x 15 lbs
    21 x 15 lbs
    21 x 15 lbs

    EZ Bar Skullcrushers
    10 x 65 lbs
    10 x 75 lbs
    10 x 75 lbs

    Cable Rope Tricep Extension
    10 x 30 lbs
    10 x 30 lbs
    10 x 30 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  17. #77
    Registered User gpammer's Avatar
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    Lower (Cycle 2 - Deload)

    Date: Nov 19 - 2019


    Duration: 47 min

    Dumbbell Lunge
    10 x 35 lbs
    10 x 35 lbs
    10 x 35 lbs
    10 x 35 lbs
    10 x 35 lbs

    Dumbbell Squat
    10 x 30 lbs
    10 x 30 lbs
    10 x 30 lbs
    10 x 30 lbs
    10 x 30 lbs

    Leg Extension

    10 x 130 lbs
    10 x 130 lbs
    10 x 130 lbs
    10 x 130 lbs
    10 x 130 lbs

    Seated Leg Curl
    10 x 105 lbs
    10 x 105 lbs
    10 x 105 lbs
    10 x 105 lbs
    10 x 105 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  18. #78
    Registered User gpammer's Avatar
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    Upper (Cycle 2 - Deload)

    Date: Nov 21 - 2019


    Duration: 28 min

    Decline Push Up
    15 reps
    15 reps
    15 reps
    15 reps
    15 reps

    Push Up
    20 reps
    20 reps
    20 reps

    Pike Push Up
    10 reps
    10 reps
    10 reps

    Tricep Dip
    15 reps
    15 reps
    15 reps
    15 reps
    15 reps

    Diamond Push Up
    12 reps
    12 reps
    12 reps

    Notes:
    On Vacation - only could do body weight tings
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  19. #79
    Registered User gpammer's Avatar
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    Bench (Cycle 3 - Week 1)

    Date: Nov 26 - 2019


    Duration: 38 min

    Barbell Bench Press
    5 x 45 lbs (warmup)
    5 x 135 lbs
    5 x 160 lbs
    6 x 180 lbs

    BBB
    10 x 125 lbs
    10 x 125 lbs
    10 x 125 lbs
    10 x 125 lbs
    10 x 125 lbs

    Superset

    Dumbbell Row
    10 x 45 lbs
    10 x 45 lbs
    10 x 45 lbs

    Dumbbell Bicep Curls
    10 x 25 lbs
    10 x 25 lbs
    10 x 25 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  20. #80
    Registered User gpammer's Avatar
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    Squat (Cycle 3 - Week 1)

    Date: Nov 29 - 2019


    Duration: 34 min

    Squat
    5 x 45 lbs (warmup)
    5 x 135 lbs
    5 x 160 lbs
    8 x 180 lbs


    BBB
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs

    Leg Extensions
    10 x 140 lbs
    10 x 140 lbs
    10 x 140 lbs

    Seated Leg Curl
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  21. #81
    Registered User gpammer's Avatar
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    Shoulder Press (Cycle 3 - Week 1)

    Date: Nov 30 - 2019


    Duration: 44 min

    Shoulder Press
    10 x 45 lbs (warmup)
    5 x 80 lbs
    5 x 95 lbs
    7 x 105 lbs

    BBB
    10 x 75 lbs
    10 x 75 lbs
    10 x 75 lbs
    10 x 75 lbs
    10 x 75 lbs

    Lat Pulldown
    10 x 140 lbs
    10 x 140 lbs
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs

    Cable Rope Tricep Extension
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

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