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  1. #91
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    Monday 01/20/2020

    Repetition effort squat/DL

    Hack slide (squat)

    180 x 8
    230 x 8
    230 x 8
    230 x 8
    230 x 8
    230 x 8
    230 x 8

    Hypers

    Bw x 15
    Bw x 16
    Bw x 20
    Bw x 20
    Bw x 20

    Prone leg curl

    90 x 10
    90 x 10
    85 x 8
    80 x 10
    75 x 10
    70 x 10
    70 x 9

    Front squat

    95 x 15
    135 x 8
    165 x 6
    165 x 7

    Lunges

    Bw x 22 (pause repped)
    Bw x 20 (pause repped)
    Bw x 20 (pause repped)

    Sitting leg curl

    70 x 30
    90 x 20
    90 x 20
    90 x 20

    Kneeling ab pull-ins

    87.5 x 30
    97.5 x 20
    97.5 x 20 (15 pr 5)
    97.5 x 20

    Well, that was fun. Back still iffy.

    20 min walk
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  2. #92
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    Tuesday 01/21/2020

    Off day

    Calf, trap and forearm work.

    21:48 5000m row

    20 min walk
    Last edited by FurtadoZ9; 01-23-2020 at 01:44 PM.
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  3. #93
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    Wednesday 01/22/2020

    Max effort bench

    Flat BB bench (tng)

    210 x 3
    210 x 3
    210 x 6 (5 + 1 FR)

    Pause work

    185 x 4
    185 x 4

    Once again, after second set of 3 I wasn't so sure I could do another set of 3. Ask for a spot, bang out 5. Had more left for pause work, but with the kind of volume accumulation over the past 3 weeks I called it. Back still not healed. Bench arch / leg drive was maybe 80% there.

    Incline DB press

    70 x 8
    70 x 8
    60 x 12

    Iso lateral hammer row machine against black bands

    147 x 10
    137 x 10
    137 x 10
    137 x 10
    137 x 10

    Front cable raise

    30 x 10
    30 x 10
    27.5 x 10
    27.5 x 10

    DB double-handed tri extension superset preacher curl

    55 x 10 // 65 x 10
    55 x 9 // 65 x 10
    55 x 9 // 65 x 10
    55 x 9 // 65 x 10

    20 min walk

    Think back will be good for Friday's workout
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  4. #94
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    Thursday 01/23/2020

    Off day

    Rear delt bent over cable flye

    15 x 15
    15 x 15
    15 x 15
    15 x 15

    Standing lat bar pull-ins

    70 x 25
    70 x 25
    70 x 25
    70 x 25

    Prone leg curl

    60 x 15
    60 x 15
    60 x 15
    60 x 15
    60 x 16

    2500m row 10:30 (back started getting achy)

    DB Farmers walk

    70 x 30sec
    70 x 40sec
    70 x 40sec
    70 x 40 sec
    70 x 40 sec
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  5. #95
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    Friday 01/24/2020

    Max effort squat/DL

    Tried to squat. Discomfort, not pushing it.

    Hack slide (squat)

    230 x 10
    270 x 6
    270 x 6
    270 x 6
    300 x 8

    Back felt good with these. Even on the top set.

    DB deadlifts

    20 x 20
    30 x 20
    30 x 5
    20 x 20
    20 x 20
    20 x 20

    Sitting Leg Curl

    100 x 12
    100 x 12
    100 x 12
    100 x 12

    Lunges

    Bw x 20
    40 x 20
    40 x 20
    40 x 15

    20 min walk

    I just wanna deadlift
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  6. #96
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    Saturday 01/25/2020

    Off day

    No cardio or accessories
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  7. #97
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    Sunday 01/26/2020

    Repetition effort bench

    Floor press

    185 x 5
    185 x 6
    185 x 5
    185 x 5 (5 min rest)

    Slight PR over floor press last month.

    Standing OHP

    135 x 5
    120 x 6
    120 x 6 (RPE 9)
    115 x 7 (5 min rest)

    T-bar row

    70 x 15
    105 x 8
    105 x 8
    105 x 8
    75 x 20

    Cable ez bar tricep extension (tri-head)

    150 x 15
    150 x 15
    150 x 15 (hard)

    Standing BB curl

    60 x 12
    60 x 10
    60 x 10
    60 x 8

    Focusing on strict rest periods.

    Rear delt machine flye

    70 x 15
    80 x 15
    75 x 15
    70 x 15

    20 min walk
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  8. #98
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    Monday 01/27/2020

    Repetition effort DL/squat

    Sumo DL

    225 x 2
    275 x 3
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 3

    225 x 5
    225 x 5
    225 x 5

    Felt... okay!

    Front squat

    185 x 3
    205 x 3
    225 x 3

    High bar medium stance squat

    225 x 5
    255 x 3
    225 x 6

    Minor discomfort, back is tight. Done here.

    Leg press

    320 x 15
    410 x 12
    500 x 8

    Oh my fukkkk me sideways

    Hypers

    Bw x 20
    10 x 20
    10 x 20
    10 x 20

    Kneeling leg curl

    58 x 8
    58 x 10
    58 x 8

    Kneeling ab pull ins

    150 x 30
    175 x 20
    175 x 20
    175 x 20

    This was done with a different weight stack and pulley than normal.

    20 min walk
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  9. #99
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    Tuesday 01/28/2020

    Off day

    5000m row 20:39s

    20 min walk
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  10. #100
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    Wednesday 01/29/2020

    Repetition effort bench

    60-90 sec rest periods

    Flat DB press

    75 x 10
    75 x 10
    75 x 9

    Incline machine press

    98 x 12
    98 x 10
    98 x 10
    rest 2 min
    148 x 6
    30 sec
    98 x 7

    Lat pulldown

    150 x 12
    150 x 12
    140 x 12
    140 x 9

    Single arm cable front delt raise superset single arm cable tricep pushdown

    20 x 15 // 50 x 10
    25 x 12 // 60 x 10
    25 x 12 // 50 x 10
    30 x 12 // 50 x 10

    Incline bench bicep curl

    22.5 x 12
    22.5 x 12
    22.5 x 10
    22.5 x 9

    Rushed today. First day at new job!
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  11. #101
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    Thursday 01/30/2020

    Off day / accessories. Everything done with a tempo.

    Calf, trap and forearm work

    Light accessory workout

    Lat pullins

    70 x 25
    90 x 17
    90 x 17
    90 x 17

    Low cable rear delt flye

    15 x 13
    15 x 13
    15 x 13
    15 x 15

    Prone leg curl

    60 x 15
    60 x 15
    60 x 15
    60 x 15
    60 x 15

    5000m row 20:04s

    15 min walk
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  12. #102
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    Friday 01/31/2020

    Dynamic effort squat/DL

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

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

    9 sets of 3

    Sumo DL against black bands

    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1

    6 sets of 1

    No back discomfort

    Goodmornings

    45 x 10
    65 x 10
    65 x 10
    75 x 10

    Took it easy on my back here

    Kneeling ab pullins

    87.5 x 30
    100.5 x 15
    100.5 x 15
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    Saturday and Sunday

    Off day

    Busy with new job and such. Missed Sunday DE
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  14. #104
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    Monday 02/03/2020

    Bench work

    Supposed to be DE bench, pressed for time.

    Flat DB bench

    50 x 20
    50 x 20
    50 x 20
    50 x 20
    50 x 20
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  15. #105
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    Tuesday 02/04/2020

    Max Effort Squat / DL

    Sumo DL

    315 x 5
    315 x 5
    315 x 5

    Low bar squat

    365 x 1
    295 x 5
    295 x 5

    Kneeling Ab pull ins

    87.5 x 20
    102.5 x 12
    102.5 x 12
    97.5 x 15

    Shifting routine forward a day because of missing Sundays workout. So low volume.
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    Wednesday 02/05/2020

    Max effort bench

    Flat barbell bench (paused)

    185 x 5
    185 x 5
    200 x 3
    200 x 3

    Incline DB press

    75 x 8
    75 x 8
    75 x 8

    Pull ups

    Bw x 6
    Bw x 5
    Bw x 5
    Bw x 4
    Bw x 3
    Bw x 3

    Low row

    125 x 20
    140 x 15

    Overhead tricep extension superset single arm cable front delt raise

    120 x 20 // 25 x 13
    140 x 12 // 30 x 12
    140 x 12 // 30 x 12
    140 x 12 // 30 x 12

    Incline DB curl

    25 x 12
    25 x 12
    25 x 10
    25 x 9

    5 min row and walk
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    Thursday 02/06/2020

    Off day / accessory

    2000m row 7:17s

    Bent over rear delt cable flye

    15 x 15
    15 x 15
    15 x 15

    Trap, calf and forearm work.
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    Friday 02/07/2020

    Dynamic effort squat/DL

    High bar wide stance box squat against red bands (no belt)

    235 x 3
    235 x 3
    235 x 3
    235 x 3
    235 x 3
    235 x 3
    235 x 3

    7 sets of 3

    Sumo DL against orange bands(no belt)

    275 x 2
    255 x 2
    255 x 2
    255 x 2
    255 x 2
    255 x 2

    6 sets of 2

    295 x 1
    315 x 1
    Last edited by FurtadoZ9; 02-08-2020 at 10:58 PM.
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    Saturday 02/08/2020

    Off day

    Went for 15 min jog. No accessories
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    Sunday 02/09/2020

    Dynamic effort bench

    Bench against two red bands (tng)

    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

    Feeling strong. Back is coming up off bench during reps.

    9 sets of 3

    Paused work

    165 x 1
    185 x 1
    205 x 1 (rpe 7)

    Barbell overhead press

    135 x 5
    135 x 5
    135 x 5

    Pec machine

    90 x 12
    90 x 12
    80 x 10

    T-bar row

    105 x 10
    105 x 10
    105 x 10

    Single arm cable tricep extension

    50 x 12
    50 x 12
    50 x 12

    Left arm gave out around 8 reps. I should do single arm stuff more often because of past injury.

    Cable straight bar curls

    90 x 12
    100 x 10
    100 x 10
    100 x 12
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    Monday 02/10/2020

    Max effort squat / deadlift

    Low bar squat (belt)

    315 x 5
    315 x 5
    345 x 3
    345 x 1

    Sumo DL (belt)

    315 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1

    10 sets of 1

    Leg press

    450 x 8
    450 x 8
    450 x 8

    Goodmornings

    95 x 12
    125 x 8
    125 x 8

    Ab pull-ins

    97.5 x 20
    105 x 15
    105 x 15
    105 x 15

    15 min walk. Feeling out heavier weights with back. Felt good.
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    Tuesday 02/11/2020

    Off day

    Bike ride (moderate)

    5000m row 19:46 (PR)

    Calf, trap and forearm work

    15 min walk
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    Wednesday 02-12 through Sunday 02/16 no lifting.
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    Max effort squat / DL

    Sumo DL (no belt)

    315 x 5
    315 x 5
    315 x 5
    315 x 5

    Low bar pause squats (no belt)

    275 x 5
    275 x 5
    275 x 5

    Barbell goodmornings

    95 x 7
    125 x 8
    125 x 8
    125 x 8

    Leg press

    320 x 10
    320 x 10

    while resting felt a click in right knee, so called it

    Kneeling ab pullins

    87.5 x 30
    97.5 x 15
    97.5 x 15
    97.5 x 15
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    02/18 - 03/04 sporadic lifting. Move and such put me back
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    Thursday 03/05/2020

    Max effort bench

    Flat barbell bench (paused)

    185 x 6
    205 x 3
    205 x 3
    175 x 7 (1 tng)

    Incline DB bench

    60 x 8
    60 x 7
    60 x 6

    Cable low row

    150 x 12
    170 x 10
    170 x 10
    130 x 20

    JM press superset incline hammer curls

    95 x 8 // 25 x 13
    95 x 8 // 25 x 13
    95 x 8 // 25 x 13

    Side DB raises

    20 x 12
    20 x 12
    20 x 12
    20 x 12

    USAPL meet on May 30th @ Dans gym in SJ. Prob start meet prep 4-6 weeks out, mostly for fun.
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    Friday 03/06/2020

    Dynamic effort squat/DL

    Low bar wide stance 18'' box squat against red bands (belt)

    255 x 3
    255 x 3
    255 x 3
    255 x 3
    255 x 3
    255 x 3
    255 x 3
    255 x 3
    255 x 3

    9 sets of 3. Long rest periods.

    Sumo DL against orange mini bands

    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1

    6 sets of 1.

    No accessories / cardio.
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    Saturday 03/07/2020

    Off day

    No accessories or cardio
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    Sunday 03/08/2020

    Dynamic effort bench

    Barbell bench against orange band

    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3

    9 sets of 3

    Barbell OHP

    95 x 10
    115 x 6
    115 x 6

    Lat pulldown

    140 x 10
    140 x 10
    140 x 10

    Overhead tricep extension superset trap bear bicep curl

    120 x 20 // 45 x 15
    140 x 10 // 45 x 15
    140 x 12 // 45 x 15
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    Originally Posted by FurtadoZ9 View Post
    Friday 03/06/2020

    No accessories / cardio.
    Originally Posted by FurtadoZ9 View Post
    Saturday 03/07/2020

    Off day

    No accessories or cardio
    Starting to see a worrying trend here buddy
    Powerliftercel log: https://forum.bodybuilding.com/showthread.php?t=166151671&page=53
    3900x + 2080s CREW
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