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  1. #61
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    Friday 12/20/19

    Dynamic Effort Squat/DL

    Wide stance 18" box squat against 8 link setup (belt)

    260 x 3
    260 x 3
    260 x 3
    260 x 3
    260 x 3
    260 x 3
    260 x 3
    260 x 3
    260 x 3

    9 sets of 3

    Sumo DL against orange bands

    295 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2

    Felt ****ty today. Called it there and left.

    No accessories, abs, or cardio
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  2. #62
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    Saturday 12/21/19

    Off day

    Complete day off, no accessories or cardio.
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  3. #63
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    Sunday 12/22/2019

    Dynamic Effort Bench

    Flat BB bench against orange and micro bands

    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3

    9 sets of 3

    Pause work

    185 x 1
    205 x 1

    Bad recovery this weekend. Nagging issue with right wrist, done here. No accessories or cardio.
    Last edited by FurtadoZ9; 12-23-2019 at 01:45 PM.
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  4. #64
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    Monday 12/23/19

    Max Effort DL/Squat

    Sumo DL

    365 x 1
    405 x 1 (strain)
    335 x 4
    335 x 1

    Ouch. Doing what I know I shouldn't be doing, going heavy with bad recovery. Not bad, but this is the last heavy day before cycling volume back in. Called it.

    Front squats

    135 x 8
    185 x 5
    185 x 5
    185 x 5
    185 x 5
    185 x 5

    Machine leg curl

    60 x 20
    65 x 20
    65 x 20
    70 x 20

    Ab machine

    Complex with short rest.

    20 min incline walk
    Last edited by FurtadoZ9; 12-27-2019 at 02:43 PM.
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  5. #65
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    Tuesday 12/24/19

    Max Effort Bench

    Decline BB Bench

    185 x 12
    215 x 3
    205 x 6
    205 x 5
    215 x 7 (4 + 3 force rep)

    Incline Machine Press

    98 x 15
    148 x 10
    168 x 5
    148 x 10

    Arnold press

    40 x 6
    40 x 6
    40 x 8
    45 x 6

    Lat Pulldown

    150 x 12
    150 x 12
    150 x 12
    170 x 6

    Gym closed tomorrow, so ME day today. Will do arms and minor upper body stuff on Thursday.

    Merry Christmas u filthy animals
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  6. #66
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    Wednesday 12/25/19

    Off day

    No cardio, abs, or accessories.
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  7. #67
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    Thursday 12/26/19

    Upper body accessory

    Wednesday is normally the ME bench day. I did it a day early since my gym was closed on Christmas. Since I'm not training upper body again until Sunday, I decided to come in today and do minor work.

    Overhead press

    135 x 5
    135 x 5
    140 x 5
    105 x 15 (rpe 10)

    BB flat bench

    145 x 11
    145 x 11
    175 x 5

    Laying cable curls superset double hand DB extension

    45 x 17 // 50 x 10
    45 x 15 // 50 x 10
    45 x 15 // 50 x 10

    Wew
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  8. #68
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    Originally Posted by SAGEHIGGINSON View Post
    Sage
    30
    211 lbs

    Goal: smash lifts and get lean.


    Thursday
    Back compound rowing
    12x110
    12x120
    12x130

    Lat behind neck
    12x80
    12x90
    12x100

    Lat pull down
    12x50
    12x60
    12x70

    Dual cross over
    12x20
    12x25
    10x30

    Row dbs
    15x15
    15x20
    15x25

    Bb curl
    15x30
    15x40
    12x45

    10min stair stepper
    Hey Sage do me a favour, dont lift too heavy it’s bad for your knee’s
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  9. #69
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    Friday 12/27/19

    Dynamic Effort Squat/DL

    Wide stance 18" box squat against 8 link chains (belt)

    285 x 2
    285 x 2
    285 x 2
    285 x 2
    285 x 2
    285 x 2
    285 x 2
    285 x 2
    285 x 2
    285 x 2
    285 x 3

    9 sets of 2
    1 set of 3

    Had to increase rest, this was rough. Holiday wine no bueno

    Sumo DL against orange bands (belt)

    315 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1

    Sumo DL (no belt)

    255 x 8
    275 x 8

    30 min walk.

    Since the theme of this week was in the deload range I called it there. Sunday starts new 3 week wave for DE, and back to volume for everything else.

    I feel that I'm well versed again, in both workload capacity and heavy doubles, triples, ect. I'm excited to see what the next 10-12 weeks will bring.

    And most importantly, NO KNEE PAIN!

    Let's gooooo
    Last edited by FurtadoZ9; 12-27-2019 at 03:06 PM.
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  10. #70
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    Saturday 12/28/19

    Off day

    Power clean

    3 sets of 6 @ 135

    30 min walk
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  11. #71
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    Sunday 12/29/19

    Dynamic effort bench

    Flat BB bench against orange + micro band

    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3

    9 sets of 3

    Standing BB OHP superset pec fly machine

    120 x 8 // 115 x 12
    120 x 8 // 115 x 12
    120 x 8 // 115 x 12

    Pullups superset dual cable rear delt low flye

    Bw x 6 // 20 x 10
    Bw x 6 // 20 x 10
    Bw x 5 // 20 x 10
    Bw x 4 // 20 x 9

    Overhead cable extensions superset cable curls

    110 x 15 // 65 x 17
    110 x 15 // 65 x 15
    110 x 15 // 65 x 17

    20 min walk

    Everything felt good and light as it should. My accessory lifts are clearly going up, feels good. Got a crazy pump, could do more but I know after a couple of weeks the volume will accumulate so I called it there.
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  12. #72
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    Monday 12/30/19

    Max effort squat / DL

    Low bar squat (belt)

    325 x 6
    325 x 6
    325 x 6
    325 x 6

    4 sets of 6

    First time getting volume work in via reps in a long time. Past couple months has been low reps with 6-10 sets. Adductors are on fire but it felt light. Rpe 7.5/8

    No knee pain.

    Sumo DL

    365 x 1

    So depleted today. Nutrition has been ****. Moving and new job has me totally off schedule.

    My diet and recovery is very doable, I'm just not being as disciplined as I should. This behavior won't get me anywhere.

    But, I should make the right call and just finish today's workout tomorrow (on my off day).

    20 min cardio. Done.
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  13. #73
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    Tuesday 12/31/19

    Off day

    No accessories or cardio.
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  14. #74
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    Wednesday 01/01/20

    Repetition effort bench

    Incline barbell bench

    165 x 8
    165 x 8
    165 x 8
    165 x 8

    Flat DB bench

    60 x 12
    60 x 12
    60 x 12

    Iso lateral row machine

    147 x 10
    147 x 10
    147 x 10
    147 x 10

    DB shoulder raise superset tricep cable extension w/ micro band

    22.5 x 12 // 120 x 10
    22.5 x 12 // 120 x 10
    22.5 x 12 // 115 x 10
    22.5 x 15 // 110 x 12

    Face pull superset BB curl

    100 x 15 // 50 x 12
    100 x 15 // 50 x 12 (toasted)
    100 x 15
    100 x 15

    Decent workout. Went better than expected, bad recovery.

    20 min walk
    Last edited by FurtadoZ9; 01-15-2020 at 07:06 PM.
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  15. #75
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    01/02/2020

    Off day

    No cardio or accessories.
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  16. #76
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    Friday 01/03/2020

    Dynamic effort squat/DL

    Wide stance high bar 18" box squat against 8 link chains (no belt)

    220 x 3
    220 x 3
    220 x 3
    220 x 3
    220 x 3
    220 x 3
    220 x 3
    220 x 3
    220 x 3

    9 sets of 3

    1st week new wave. Back to high bar. I based the 220lbs off what I did last time I did these. 220 felt a little light, but good.

    Sumo DL against orange bands

    295 x 2

    Done with sumo. Not progressing or feeling good.

    Conventional deadlift

    295 x 5

    Strained left side of lower back (opposite of previous strain).

    20 min walk

    Will come in tomorrow and do ab work. Maybe hams depending on how my back feels.
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  17. #77
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    Saturday 01/04/19

    Off day

    No accessories. 30 min walk and stretches for back strain.
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  18. #78
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    Sunday 01/05/19

    Repetition effort bench

    Incline bench

    135 x 12
    135 x 12
    135 x 11
    135 x 12

    Shoulder press machine

    100 x 15
    100 x 15
    100 x 15
    100 x 15

    Lat pulldown

    110 x 15
    120 x 15
    120 x 15
    120 x 15

    JM press superset incline db curl

    85 x 10 // 22.5 x 15
    95 x 8 // 22.5 x 15
    105 x 7 // 22.5 x 15
    105 x 6 // 25 x 15

    20 min walk

    Did most lifts with a tempo to reduce strain on lower back. Feeling better today but most likely no heavy stuff tomorrow.
    Last edited by FurtadoZ9; 01-15-2020 at 07:04 PM.
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    Monday 01/06/2020 & Tuesday 01/07/2020

    Very slow walk on treadmill and calf stuff. Lower back hurts too much.
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    Wednesday 01/08/2020

    Repetition effort bench

    Barbell bench, feet up no arch

    135 x 15
    165 x 8
    165 x 8
    175 x 6

    Incline machine press

    148 x 10
    188 x 7
    198 x 6
    198 x 6

    Iso lateral machine row (wide grip, slow reps)

    192 x 12
    192 x 12
    192 x 12
    192 x 12

    Short on time. Will do shoulder and arm accy tomorrow
    Last edited by FurtadoZ9; 01-15-2020 at 07:05 PM.
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    Thursday 01/09/2020

    Upper body accessory

    DB lateral raise superset facepull (angle bar)

    20 x 12 // 90 x 15
    20 x 12 // 100 x 20
    25 x 10 // 110 x 20
    25 x 10 // 110 x 20

    Preacher curl (machine)superset standing ez bar extensions

    45 x 15 // 50 x 20
    45 x 15 // 60 x 13
    45 x 15 // 60 x 12
    Last edited by FurtadoZ9; 01-27-2020 at 09:16 PM.
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    Friday & Saturday 01/10/2020 - 01/11/2020 no lifting. Back healed but cold is ruthless.
    Last edited by FurtadoZ9; 11-16-2020 at 05:54 PM.
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    Sunday, 01/12/19

    Repetition effort bench

    Flat BB bench

    175 x 8
    185 x 7
    185 x 7
    165 x 11

    Seated DB press

    55 x 8
    55 x 8
    55 x 8

    Lat pulldown

    140 x 13
    140 x 13
    140 x 13
    140 x 20

    Tri pushdown on pullup machine

    150 x 15
    150 x 15
    Last edited by FurtadoZ9; 01-15-2020 at 07:04 PM.
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    Monday 01/13/2020

    Max effort DL/squat

    Lowbar squat

    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5

    SLDL

    135 x 10
    135 x 10

    Conventional DL

    135 x 8
    135 x 10
    185 x 6
    185 x 2

    Hypers

    Bw x 20
    Bw x 20

    Incline hamcurl machine

    33 x 20
    43 x 13
    48 x 10

    Kneeling ab pullins

    82.5 x 20
    87.5 x 15
    87.5 x 15
    87.5 x 15

    Back feeling good
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    Tuesday 01/14/2020

    Off day

    No cardio or accessories
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    Wednesday 01/15/2020

    Max effort bench

    Flat BB bench (tng)

    205 x 3
    205 x 3
    205 x 3
    205 x 3
    205 x 7 (6 + 1fr)

    Ask for a spot and all of the sudden it's easy. 275 is my best meet PR, but this might be a lifetime volume PR. Or close to it.

    Incline DB press

    70 x 8
    70 x 8
    70 x 8

    Still had plenty left

    Iso lateral machine row

    147 x 12
    172 x 8
    192 x 8
    192 x 8
    Strip set

    Lateral DB raise superset rear delt cable pull

    22.5 x 12 // 20 x 9
    25 x 12 // 20 x 10
    25 x 12 // 20 x 10
    25 x 12 // 20 x 10

    JM press superset standing BB curl

    105 x 6 // 55 x 12
    105 x 6 // 55 x 12
    105 x 6 // 55 x 12
    105 x 5 // 55 x 8

    No cardio

    Reviewing the past few weeks, I've been doing a lot of rep work on bench (for reasons listed) and it seems to be working well. Going to cycle out DE for now.
    Last edited by FurtadoZ9; 01-15-2020 at 07:07 PM.
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    Thursday 01/16/2020

    Off day

    Trap and calf work

    Incline walk
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    Friday 01/17/2020

    Dynamic effort squat/DL

    High bar wide stance 18'' box squat against 8 link chains (no belt)

    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3

    Back feeling meh. Stopped at 5 sets

    Played around with light conv DL. Did not feel good.

    20 min walk
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    Saturday 01/18/2020

    Off day

    No cardio or accessories
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    Sunday 01/19/2020

    Repetition effort bench

    Flat BB bench

    175 x 8
    175 x 9
    175 x 8
    155 x 11 (rpe 9)

    Knew I should have changed the primary exercise today. Training with a bit too much intensity to repeat the same exercise with more weight / reps. Technically a PR but this will likely affect my max day Wednesday.

    Standing BB OHP

    95 x 13
    110 x 9
    95 x 10

    Lat pulldown

    160 x 10
    160 x 10
    160 x 10
    160 x 10

    Incline bench of death

    Incline ez bar skullcrushers superset incline rear delt DB flye superset incline hammer curls

    60 x 11 // 17.5 x 15 // 25 x 11
    60 x 11 // 17.5 x 15 // 25 x 10
    60 x 11 // 17.5 x 15 // 25 x 10
    60 x 13 // 17.5 x 15 // 25 x 11

    20 min walk
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