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  1. #481
    Clearly Irrational blue9steel's Avatar
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    Thursday Jan 21 - Upper Day B (2s Week)
    Chest & Hamstring Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 2x85w45 REPS: 13 10
    DIY Cable Crossover 2x12.5w3 REPS: 14 13
    V Cable Rows 14x50 13x60 12x100 12x110
    V Pulldowns 2x110w60x5 REPS: 11 9
    Face Pulls 2x70w30x5 REPS: 13 11
    Cable Upright Rows 2x40w3 REPS: 9 8

    The new DIY cable crossover worked great, got some nice pec activation. Swapped out bent rows for cable rows. I played around with a number of different handles and grips before settling on the v-handle for now.

    Some equipment came back in stock so I ordered a Parallel Grip Bent Lat Pulldown Bar and T-Grip Double Angle Handle Bar with Olympic Sleeve both from American Barbell.
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  2. #482
    Clearly Irrational blue9steel's Avatar
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    Friday Feb 5 - Lower Day B (2s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------
    Good Mornings 2x135w45x5 REPS: 14 10
    KB Swings 2x40w22.5x5 REPS: 21 19
    SSB Squats 2x170w95x5 REPS: 8 6
    Belt Squats 2x35w3 REPS: 15 10 **Did 5 extra reps prior when testing with weightlifting shoes
    Calf Raises 2x205w3 REPS: 14 12
    EZ Curls 2x50w3 REPS: 10 7

    Added kettlebell swings today for the first time ever, I like them but at least initially it's hard to judge when you're done due the momentum. I used my new weightlifting shoes for SSB Squats, which made them much harder but in a good way that forced more quad activation. I also tried them on belt squats, but with my t-bar setup I didn't like them, probably because the weight already has a forward pull due to the chain angle in my setup.
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  3. #483
    Clearly Irrational blue9steel's Avatar
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    Monday Feb 8 - Upper Day A (3s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    Paused Bench 3x145w95x5 REPS: 11 9 8
    Inc DB Press 3x60w40x5 REPS: 14 11 9
    T-Bar Rows 2x135w90x5 REPS: 11 9
    Chinups 2xRedw3 REPS: 8 6
    DB Bent Flies 3x15w3 REPS: 15 13 11
    Inc Laterals 2x15w3 / 1x12 REPS: 7 7 / 9

    I wasn't completely happy with my chinups form at this weight, it's not too bad but some room for improvement there.
    Last edited by blue9steel; 02-09-2021 at 01:53 PM.
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  4. #484
    Clearly Irrational blue9steel's Avatar
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    Tuesday Feb 9 - Lower Day A (3s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------
    RDL 3x320w225x5 REPS: 9 8 7
    GHR 3xRedwBWx3 REPS: 16 14 12
    Front Squats 2x140w45x5/95x5 REPS: 9 8
    Rev Lunges 2x120w45x5E REPS: 7E 7E
    Calf Raises 3x235w225x5 REPS: 14 9 7
    Hammer Curls 3x35w25x3 REPS: 7 7 6
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  5. #485
    Clearly Irrational blue9steel's Avatar
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    Wednesday Feb 10 - Accessory Day (3s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    Dips 3xBWw3 REPS: 11 9 7
    Cable Pushdowns 3x50w3 REPS: 11 10 9
    DB Pullovers 3x60w35x5 REPS: 14 11 9
    Wrist Curls 3x60w3|2x20w3 REPS: 11 10 9 | 8 8 7
    Hip Thrusts 3x240w3 REPS: 8 7 6
    DB Shrugs 3x45w3 REPS: 11 9 7

    Feeling a bit more tired than expected this early in the meso, probably just the impact of cutting but I'm keeping an eye on it.
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  6. #486
    Clearly Irrational blue9steel's Avatar
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    Thursday Feb 11 - Upper Day B (3s Week)
    Chest & Hamstring Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 3x85w45 REPS: 14 11 9
    DIY Cable Crossover 3x12.5w3 REPS: 15 14 13
    Cable Rows 2x120w50 REPS: 11 9 7 **Accidentally did a third set
    V Pulldowns 2x110w60x5 REPS: 12 10
    Face Pulls 3x70w30x5 REPS: 14 12 10
    Cable Upright Rows 3x40w3 REPS: 10 9 8

    New American Barbell equipment arrived last night. I tried out the parallel grip handle on cable rows today, interesting feel but might irritate my elbow. I think I may try that handle on the pulldowns and use the v handle on the rows next week. I played around with the angle bar on bench and I like it, I might try working that in next mesocycle. Cable upright rows were aggravating my left shoulder a bit this morning, I'll be keeping an eye on that and if it continues I'll rotate exercises next meso.
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  7. #487
    Clearly Irrational blue9steel's Avatar
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    Friday Feb 12 - Lower Day B (3s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------
    Good Mornings 3x135w45x5 REPS: 15 11 9
    KB Swings 3x45w22.5x5 REPS: 21 20 18
    SSB Squats 2x170w95x5 REPS: 9 7 6 **Apparently I can't count
    Belt Squats 2x35w3 REPS: 16 11
    Calf Raises 3x205w3 REPS: 15 14 13
    EZ Curls 3x50w3 REPS: 11 8 7

    I'm starting to get the hang of the kettlebell swings, still trying to hone in on the proper loading though.
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  8. #488
    Clearly Irrational blue9steel's Avatar
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    Monday Feb 15 - Upper Day A (4s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    Paused Bench 4x145w95x5 REPS: 12 10 9 8
    Inc DB Press 4x60w40x5 REPS: 15 8 6 6
    T-Bar Rows 2x135w90x5 REPS: 12 10
    Chinups 2xRedw3 REPS: 9 7
    DB Bent Flies 4x15w3 REPS: 16 14 12 10
    Inc Laterals 2x15w3 / 2x12 REPS: 8 8 / 10 8

    Inc DB Press went up on first set but dropped off on 2nd set, likely due to paused bench progress, no big deal since it's the 2nd exercise.
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  9. #489
    Clearly Irrational blue9steel's Avatar
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    Tuesday Feb 16 - Lower Day A (4s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------
    RDL 4x320w225x5 REPS: 10 9 8 7
    GHR 4xRedwBWx3 REPS: 17 15 13 11
    Front Squats 2x140w45x5/95x5 REPS: 10 9
    Rev Lunges 2x120w45x5E REPS: 8E 8E
    Calf Raises 4x235w225x5 REPS: 15 10 8 7
    Hammer Curls 4x35w25x3 REPS: 8 8 7 6

    A little drop off on later GHR sets similar to Inc DB Press yesterday. I can still get another week of productive training but I'm likely nearing MRV for those muscle groups this cycle.
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  10. #490
    Clearly Irrational blue9steel's Avatar
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    Wednesday Feb 17 - Accessory Day (4s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    Dips 4xBWw3 REPS: 12 10 8 7
    Cable Pushdowns 4x50w3 REPS: 12 11 10 9
    DB Pullovers 4x60w35x5 REPS: 16 12 10 8
    Wrist Curls 4x60w3|4x20w3 REPS: 12 11 10 | 9 9 8 **Counting sets is just not my strong suit lately
    Hip Thrusts 4x240w3 REPS: 9 8 7 6
    DB Shrugs 4x45w3 REPS: 12 9 8 8
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  11. #491
    Clearly Irrational blue9steel's Avatar
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    Thursday Feb 18 - Upper Day B (4s Week)
    Chest & Hamstring Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 4x85w45 REPS: 15 12 10 8
    DIY Cable Crossover 4x12.5w3 REPS: 18 16 15 14
    Cable Rows 2x120w50 REPS: 13 10
    Neutral Pulldowns 2x110w60x5 REPS: 13 11
    Face Pulls 4x70w30x5 REPS: 15 11 11 8
    Cable Upright Rows 4x40w3 REPS: 11 9 9 8
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  12. #492
    Clearly Irrational blue9steel's Avatar
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    Friday Feb 12 - Lower Day B (4s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------
    Good Mornings 4x135w45x5 REPS: 16 12 10 8
    KB Swings 4x45w22.5x5 REPS: 22 21 19 18
    SSB Squats 2x170w95x5 REPS: 10 8
    Belt Squats 2x35w3 REPS: 17 12
    Calf Raises 4x205w3 REPS: 16 15 14 13
    EZ Curls 4x50w3 REPS: 12 10 8 7
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  13. #493
    Clearly Irrational blue9steel's Avatar
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    Monday Feb 22 - Upper Day A (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    Paused Bench 5x145w95x5 REPS: 13 11 10 9 8
    Inc DB Press 5x60w40x5 REPS: 10 6 / 8 8 8 **Dropped weight to 50 on later sets to keep reps up
    T-Bar Rows 2x135w90x5 REPS: 13 8
    Chinups 2xRedw3 REPS: 10 6
    DB Bent Flies 5x15w3 REPS: 17 15 13 11 11
    Inc Laterals 2x15w3 / 3x12 REPS: 9 9 / 11 10 9
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  14. #494
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    Tuesday Feb 23 - Lower Day A (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------
    RDL 5x320w225x5 REPS: 11 9 9 9 8 **Likely cut my 2nd set short
    GHR 5xRedwBWx3 REPS: 18 16 14 12 10
    Front Squats 2x140w45x5/95x5 REPS: 11 10
    Rev Lunges 2x120w45x5E REPS: 9E 9E
    Calf Raises 5x235w225x5 REPS: 16 11 9 8 7
    Hammer Curls 5x35w25x3 REPS: 9 9 8 7 7
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  15. #495
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    Wednesday Feb 24 - Accessory Day (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    Dips 5xBWw3 REPS: 13 11 9 8 7
    Cable Pushdowns 5x50w3 REPS: 13 12 11 10 9
    DB Pullovers 5x60w35x5 REPS: 17 13 11 9 8
    Wrist Curls 5x60w3|5x20w3 REPS: 13 12 11 10 9 | 10 10 9 8 7
    Hip Thrusts 5x240w3 REPS: 10 9 8 7 6
    DB Shrugs 5x45w3 REPS: 13 10 9 9 8
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  16. #496
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    Thursday Feb 18 - Upper Day B (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -------------------------------------------------
    Banded Bench 5x85w45 REPS: 16 13 11 9 8
    DIY Cable Crossover 5x12.5w3 REPS: 22 20 19 18 17
    Cable Rows 2x120w50 REPS: 14 11
    Neutral Pulldowns 2x110w60x5 REPS: 14 12
    Face Pulls 5x70w30x5 REPS: 16 12 9 8
    Cable Upright Rows 5x40w3 REPS: 12 10 10 9 8
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  17. #497
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    Friday Feb 26 - Lower Day B (5s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------
    Good Mornings 5x135w45x5 REPS: 17 14 12 10 9
    KB Swings 5x45w22.5x5 REPS: 24 23 22 21 20
    SSB Squats 2x170w95x5 REPS: 11 9
    Belt Squats 2x35w3 REPS: 18 14
    Calf Raises 5x205w3 REPS: 17 16 13 13 12
    EZ Curls 5x50w3 REPS: 13 11 9 8 7
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