There is no spoon

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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.

[blue9steel]

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.

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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.

[blue9steel]

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

[blue9steel]

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.

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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

[blue9steel]

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