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  1. #541
    Clearly Irrational blue9steel's Avatar
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    Location: Oregon, United States
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    Thursday Apr 29 - Upper Day B (4s Week)
    Chest and Hamstrings Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 4x95w45 REPS: 12 11 10 9
    DIY Cable Crossover 4x17.5w3 REPS: 21 20 19 18
    Cable Rows 2x140w80x5 REPS: 15 14 13 12
    Neutral Pulldowns 2x120w80x5 REPS: 13 12 9 8
    Face Pulls 4x70w30x5 REPS: 16 10 8 7
    EZ Upright Rows 4x35w20 REPS: 16 13 11 10
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  2. #542
    Clearly Irrational blue9steel's Avatar
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    Friday Apr 30 - Lower Day B (4s Week)
    Chest and Hamstrings Hypertrophy Meso
    --------------------------------------------
    Good Mornings 2x145w45x5 REPS: 11 10
    KB Swings 4x55w22.5x5 REPS: 22 21 20 19
    SSB Squats 2x180w95x5 REPS: 10 9
    Belt Squats 2x40w3 REPS: 12 11
    Calf Raises 4x210w3 REPS: 16 15 14 13
    EZ Curls 4x50w3 REPS: 14 14 13 12
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  3. #543
    Clearly Irrational blue9steel's Avatar
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    Monday May 3 - Upper Day A (5s Week)
    Chest and Hamstring Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 5x150w105x5 REPS: 13 9 8 7 6 **Counted wrong and did 160lbs instead
    Inc DB Press 5x60w40x5 REPS: 10 6 7 7 8 **Impacted by prior lift
    T-Bar Rows 2x142.5w90x5 REPS: 15 8
    Chinups 2xBWw1 REPS: 9 6
    DB Bent Flies 5x20w3 REPS: 13 12 11 10 9
    Inc Laterals 5x15w3 REPS: 14 13 12 8 7
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  4. #544
    Clearly Irrational blue9steel's Avatar
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    Tuesday May 4 - Lower Day A (5s Week)
    Chest and Hamstrings Hypertrophy Meso
    ----------------------------------------------
    RDL 2x330w225x5 REPS: 12 11
    GHR 5xBWw3 REPS: 15 11 10 9 9
    Rev Lunges 2x140w45x5E REPS: 10E 9E
    Overhead Squats 2x65w45 REPS: 9 9
    Calf Raises 5x245w225x5 REPS: 15 14 13 12 11
    Reverse Curls 5x40w25x3 REPS: 12 11 10 9 8

    So far my two set limit on hard quad/ham exercises has worked, systemic fatigue and workout time are back in a more reasonable range and things seem to be going well.
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  5. #545
    Clearly Irrational blue9steel's Avatar
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    Wednesday May 5 - Accessory Day (5s Week)
    Chest and Hamstrings Hypertrophy Meso
    ----------------------------------------------------
    Dips 5x7.5wBWx5 REPS: 14 13 12 11 10
    Cable Pushdowns 5x60w3 REPS: 16 15 14 13 12
    DB Pullovers 5x65w40x5 REPS: 16 15 14 13 12
    Wrist Curls 5x65w3|2x20w3 REPS: 15 14 13 12 11 | 13 12 11 10 9
    Hip Thrusts 5x250w3 REPS: 14 13 9 6 5
    DB Shrugs 5x50w3 REPS: 14 13 12 11 10

    I haven't been slacking on the workouts, just got behind on updating the journal, fixing that now.
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  6. #546
    Clearly Irrational blue9steel's Avatar
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    Thursday May 6 - Upper Day B (5s Week)
    Chest and Hamstrings Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 5x95w45 REPS: 14 8 8 7 6
    DIY Cable Crossover 5x17.5w3 REPS: 23 15 15 14 12
    Cable Rows 2x140w80x5 REPS: 16 10
    Neutral Pulldowns 2x120w80x5 REPS: 14 8
    Face Pulls 5x70w30x5 REPS: 12 10 8 8 8
    EZ Upright Rows 5x35w20 REPS: 17 14 12 8 8
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  7. #547
    Clearly Irrational blue9steel's Avatar
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    Friday May 7 - Lower Day B (5s Week)
    Chest and Hamstrings Hypertrophy Meso
    --------------------------------------------
    Good Mornings 2x145w45x5 REPS: 12 11
    KB Swings 5x55w22.5x5 REPS: 23 22 21 20 19
    SSB Squats 2x180w95x5 REPS: 11 10
    Belt Squats 2x40w3 REPS: 12 11
    Calf Raises 5x210w3 REPS: 16 15 14 13 12
    EZ Curls 5x50w3 REPS: 14 13 12 11 10
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  8. #548
    Clearly Irrational blue9steel's Avatar
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    Monday May 10 - Upper Day A (RM Week)
    Chest and Hamstring Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 150w105x5 REPS: 1 14
    Inc DB Press 60w40x5 REPS: 1 12
    T-Bar Rows 142.5w90x5 REPS: 5 16
    Chinups BWw1 REPS: 1 9
    DB Bent Flies 20w3 REPS: 3 14
    Inc Laterals 15w3 REPS: 3 15
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  9. #549
    Clearly Irrational blue9steel's Avatar
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    Tuesday May 11 - Lower Day A (RM Week)
    Chest and Hamstrings Hypertrophy Meso
    ----------------------------------------------
    RDL 330w225x5 REPS: 1 13
    GHR BWw3 REPS: 3 16
    Rev Lunges 140w45x5E REPS: 1E 11E
    Overhead Squats 65w45 REPS: 1 10
    Calf Raises 245w225x5 REPS: 3 16
    Reverse Curls 40w25x3 REPS: 1 14
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  10. #550
    Clearly Irrational blue9steel's Avatar
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    Wednesday May 12 - Accessory Day (RM Week)
    Chest and Hamstrings Hypertrophy Meso
    ----------------------------------------------------
    Dips 7.5wBWx5 REPS: 1 15
    Cable Pushdowns 60w3 REPS: 3 17
    DB Pullovers 65w40x5 REPS: 1 17
    Wrist Curls 65w3|2x20w3 REPS: 3 16 | 3 14
    Hip Thrusts 250w3 REPS: 3 15
    DB Shrugs 50w3 REPS: 3 15
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  11. #551
    Clearly Irrational blue9steel's Avatar
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    Thursday May 13 - Upper Day B (RM Week)
    Chest and Hamstrings Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 95w45 REPS: 1 15
    DIY Cable Crossover 17.5w3 REPS: 3 24
    Cable Rows 140w80x5 REPS: 1 17
    Neutral Pulldowns 120w80x5 REPS: 1 15
    Face Pulls 70w30x5 REPS: 1 13
    EZ Upright Rows 35w20 REPS: 1 17
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  12. #552
    Clearly Irrational blue9steel's Avatar
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    Friday May 14 - Lower Day B (RM Week)
    Chest and Hamstrings Hypertrophy Meso
    --------------------------------------------
    Good Mornings 145w45x5 REPS: 1 13
    KB Swings 55w22.5x5 REPS: 1 24
    SSB Squats 180w95x5 REPS: 12
    Belt Squats 40w3 REPS: 3 13
    Calf Raises 210w3 REPS: 3 17
    EZ Curls 50w3 REPS: 3 15
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  13. #553
    Clearly Irrational blue9steel's Avatar
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    Monday May 17 - Upper Day A (2s Week)
    Back and Quads Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 2x155w105x5 REPS: 9 8
    Inc DB Press 2x60w40x5 REPS: 10 9
    T-Bar Rows 2x145w90x5 REPS: 9 8
    Chinups 2xBWw1 REPS: 7 6
    DB Bent Flies 2x20w3 REPS: 12 11
    Inc Laterals 2x15w3 REPS: 10 9
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  14. #554
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Tuesday May 18 - Lower Day A (2s Week)
    Back and Quads Hypertrophy Meso
    ----------------------------------------------
    RDL 2x335w225x5 REPS: 8 7
    GHR 2xBWw3 REPS: 14 13
    Rev Lunges 2x145w45x5E REPS: 6E 5E
    Overhead Squats 2x65w45x5 REPS: 8 7
    Calf Raises 2x250w225x5 REPS: 12 12
    Reverse Curls 2x40w20x5 REPS: 12 11
    Last edited by blue9steel; 05-20-2021 at 03:22 PM.
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  15. #555
    Clearly Irrational blue9steel's Avatar
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    Wednesday May 19 - Accessory Day (2s Week)
    Back and Quads Hypertrophy Meso
    ----------------------------------------------------
    Dips 2x10wBWx5 REPS: 10 9
    Cable Pushdowns 2x60w3 REPS: 15 14
    DB Pullovers 2x70w40x5 REPS: 10 9
    Wrist Curls 2x65w3|2x20w3 REPS: 13 12 | 9 8
    Hip Thrusts 2x255w3 REPS: 9 8
    DB Shrugs 2x50w3 REPS: 10 9
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  16. #556
    Clearly Irrational blue9steel's Avatar
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    Thursday May 20 - Upper Day B (2s Week)
    Back and Quads Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 2x95w45 REPS: 11 10
    DIY Cable Crossover 2x20w3 REPS: 16 15
    Cable Rows 2x150w80x5 REPS: 12 11
    Neutral Pulldowns 2x120w80x5 REPS: 12 11
    Face Pulls 2x70w30x5 REPS: 10 9
    EZ Upright Rows 2x40w20 REPS: 13 8
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  17. #557
    Clearly Irrational blue9steel's Avatar
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    Friday May 21 - Lower Day B (2s Week)
    Back and Quads Hypertrophy Meso
    --------------------------------------------
    Good Mornings 2x150w45x5 REPS: 10 9
    KB Swings 2x60w22.5x5 REPS: 19 18
    SSB Squats 2x185w95x5 REPS: 8 7
    Belt Squats 2x40w3 REPS: 10 9
    Calf Raises 2x210w3 REPS: 15 14
    EZ Curls 2x50w3 REPS: 14 13
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  18. #558
    Clearly Irrational blue9steel's Avatar
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    Monday May 24 - Upper Day A (2s Week)
    Back and Quads Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 2x155w105x5 REPS: 10 9
    Inc DB Press 2x60w40x5 REPS: 11 10
    T-Bar Rows 3x145w90x5 REPS: 11 8 7
    Chinups 3xBWw1 REPS: 7 6 5
    DB Bent Flies 3x20w3 REPS: 12 11 10
    Inc Laterals 3x15w3 REPS: 11 9 8
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  19. #559
    Clearly Irrational blue9steel's Avatar
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    Tuesday May 25 - Lower Day A (3s Week)
    Back and Quads Hypertrophy Meso
    ----------------------------------------------
    RDL 2x335w225x5 REPS: 9 8
    GHR 2xBWw3 REPS: 15 14
    Rev Lunges 2x145w45x5E REPS: 7E 6E
    Overhead Squats 3x65w45x5 REPS: 9 8 7
    Calf Raises 3x250w225x5 REPS: 13 12 9
    Reverse Curls 3x40w20x5 REPS: 13 12 11
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  20. #560
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    Wednesday May 26 - Accessory Day (3s Week)
    Back and Quads Hypertrophy Meso
    ----------------------------------------------------
    Dips 3x10wBWx5 REPS: 11 10 9
    Cable Pushdowns 3x60w3 REPS: 16 15 14
    DB Pullovers 3x70w40x5 REPS: 11 10 9
    Wrist Curls 3x65w3|2x20w3 REPS: 14 13 12 | 10 9 8
    Hip Thrusts 2x255w3 REPS: 10 9
    DB Shrugs 2x50w3 REPS: 11 10

    Got distracted with work and forgot to do the 3rd set on the last two exercises.
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  21. #561
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    Thursday May 27- Upper Day B (3s Week)
    Back and Quads Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 2x95w45 REPS: 12 11
    DIY Cable Crossover 2x20w3 REPS: 17 16
    Cable Rows 3x150w80x5 REPS: 13 12 11
    Neutral Pulldowns 3x120w80x5 REPS: 13 12 11
    Face Pulls 3x70w30x5 REPS: 11 10 9
    EZ Upright Rows 3x40w20 REPS: 14 9 8
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  22. #562
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    2nd Pfizer shot hit me like a truck, no workout on May 28th. Deloaded the following week and now starting a low volume strength cycle. I'll catch up some log entries probably later today.
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  23. #563
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    Monday May 31 - Upper Day A (RM Week)
    Back and Quads Hypertrophy Meso
    ---------------------------------------------
    Angle Bench 155w105x5 REPS: 13
    Inc DB Press 60w40x5 REPS: 1 14
    T-Bar Rows 145w90x5 REPS: 1 11
    Chinups BWw1 REPS: 1 8
    DB Bent Flies 20w3 REPS: 16
    Inc Laterals 15w3 REPS: 14
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  24. #564
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    Tuesday Jun 1 - Lower Day A (RM Week)
    Back and Quads Hypertrophy Meso
    ----------------------------------------------
    RDL 335w225x5 REPS: 1 10
    GHR BWw3 REPS: 16
    Rev Lunges 145w45x5E REPS: 8E
    Overhead Squats 65w45x5 REPS: 10
    Calf Raises 250w225x5 REPS: 14
    Reverse Curls 40w20x5 REPS: 14
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  25. #565
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    Wednesday Jun 2 - Accessory Day (RM Week)
    Back and Quads Hypertrophy Meso
    ----------------------------------------------------
    Dips 10wBWx5 REPS: 12
    Cable Pushdowns 60w3 REPS: 19
    DB Pullovers 70w40x5 REPS: 12
    Wrist Curls 65w3|2x20w3 REPS: 15 | 11
    Hip Thrusts 255w3 REPS: 11
    DB Shrugs 50w3 REPS: 12
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  26. #566
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    Thursday Jun 3 - Upper Day B (RM Week)
    Back and Quads Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 95w45 REPS: 13
    DIY Cable Crossover 20w3 REPS: 20
    Cable Rows 150w80x5 REPS: 15
    Neutral Pulldowns 120w80x5 REPS: 13
    Face Pulls 70w30x5 REPS: 12
    EZ Upright Rows 40w20 REPS: 12
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  27. #567
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    Friday Jun 4 - Lower Day B (RM Week)
    Back and Quads Hypertrophy Meso
    --------------------------------------------
    Good Mornings 150w45x5 REPS: 11
    KB Swings 60w22.5x5 REPS: 21
    SSB Squats 185w95x5 REPS: 9
    Belt Squats 40w3 REPS: 11
    Calf Raises 210w3 REPS: 17
    EZ Curls 50w3 REPS: 15
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  28. #568
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    Monday Jun 7 - 65% Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 W: 147.5x9 160x7
    Bent Row 45x5 95x5 135x5 W: 142.5x8 155x6
    Face Pulls 30x5 W: 60x12 65x10
    Squats 45x5 95x5 135x5 185x5 W: 225x7 242.5x6
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  29. #569
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    Tuesday Jun 8 - 65% Week
    -----------------------------------
    Standing DB Press W: 35x6(0) 25x7(0) **Guessed too heavy and ended up at 0 RIR instead of 3 RIR as intended
    Barbell Curls 45x5 W: 50x12 55x9
    Dips BWx5 W: 30x5 20x8 **First set was too heavy so I dropped down for the 2nd set
    Deadlifts 225x5 315x3 W: 345x8 372.5x6
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  30. #570
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    Wednesday Jun 9 - 65% Week
    ---------------------------------------
    Bench Press 45x5 95x5 135x5 W: 147.5x10 160x8
    Pullups W: 10XBlue 7xGreen
    Trap Bar Shrugs W: 60x12 65 x9
    Hip Thrusts 135x5 W: 212.5x8 230x8 **Probably didn't push the first set hard enough
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