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Thread: Dear diary

  1. #31
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    Originally Posted by NorthStrong View Post
    sounds like a good trip though
    We went to Oahu, so it was a week of swimming with my son which was fun.

    But between the long plane rides and dealing with waves I definitely was feeling it in my back and hips lol.
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    BW 240 - A little dehydrated today so I’m probably closer to 241.

    Day 3 - Push
    Wednesday, December 18, 2019 at 1:01 PM

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 5
    Set 3: 135 lb × 5
    Set 4: 185 lb × 3
    Set 5: 245 lb × 6 @ 9
    Set 6: 245 lb × 6 @ 8.5
    Set 7: 245 lb × 6 @ 9
    Set 8: 245 lb × 6 @ 9.5

    Notes: Hit the damn hooks on rep 4 of set 1 which definitely messed **** up and I should’ve re-racked to reset.

    Bench Press (Dumbbell)
    Set 1: 75 lb × 10 @ 8.5
    Set 2: 75 lb × 10 @ 9
    Set 3: 75 lb × 8 @ 9

    Seated Overhead Press (Dumbbell)
    Set 1: 35 lb × 10 [Warm-up]
    Set 2: 45 lb × 10 @ 8.5
    Set 3: 45 lb × 10 @ 8.5
    Set 4: 45 lb × 10 @ 9

    Lateral Raise (Cable)
    Set 1: 20 lb × 12
    Set 2: 20 lb × 12
    Set 3: 20 lb × 11

    Notes: Once these are 3x15 I’ll add weight

    Chest Fly
    Set 1: 95 lb × 10
    Set 2: 95 lb × 10
    Set 3: 95 lb × 10

    Low To High Db Fly
    Set 1: 15 lb × 12
    Set 2: 15 lb × 10
    Set 3: 15 lb × 10

    Single Arm Tricep Rope Extension
    Set 1: 50 lb × 12
    Set 2: 50 lb × 12
    Set 3: 50 lb × 12

    Skullcrusher (Dumbbell)
    Set 1: 45 lb × 6
    Set 2: 35 lb × 6
    Set 3: 35 lb × 6

    Notes: First set was a little too heavy considering how late I in the workout I was.

    Overhead Triceps Extension (Cable)
    Set 1: 50 lb × 12
    Set 2: 50 lb × 12
    Set 3: 50 lb × 12

    The pump was real today
    Last edited by Filmbuff81; 12-18-2019 at 03:54 PM.
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  3. #33
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    Strong incline #s, been a long time since I've done any incline, definitely can't do those numbers though lol.
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    Originally Posted by NorthStrong View Post
    Strong incline #s, been a long time since I've done any incline, definitely can't do those numbers though lol.
    I’m pretty surprised by my bench numbers these days lol.

    Like it was hard core stalled for so long, but since I’ve focused more on just building pure muscle and adding in more isolation work for my chest and triceps things have really taken off.

    Same thing with deadlifts. I’ve been hammering back and glutes for a long time and now deadlift just keeps climbing even when I don focus on it.
    Last edited by Filmbuff81; 12-18-2019 at 06:04 PM.
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    Day 4 - Pull
    Thursday, December 19, 2019 at 8:45 AM

    Lat Pull In
    Set 1: 100 lb × 12
    Set 2: 140 lb × 10
    Set 3: 140 lb × 10

    Pull Up
    Set 1: 6 reps
    Set 2: 6 reps
    Set 3: 5 reps

    Notes: Used blue assistance band today.

    Lat Pulldown (Cable)
    Set 1: 100 lb × 10
    Set 2: 100 lb × 10

    Notes: Neutral grip

    Incline Row (Dumbbell)
    Set 1: 35 lb × 10
    Set 2: 45 lb × 10
    Set 3: 45 lb × 8
    Set 4: 45 lb × 8

    Notes: Pulling high and elbows flared

    High Cable Row
    Set 1: 105 lb × 10
    Set 2: 105 lb × 9
    Set 3: 105 lb × 8

    Low Cable Row
    Set 1: 105 lb × 10
    Set 2: 105 lb × 10
    Set 3: 105 lb × 10

    Notes: Meant to be unilateral but I need to secure the wall mounts, the thing was too wobbly for single arm work, but I’m using pulleys, so each arm is pretty much independent anyway.

    Dorian Deadlift
    Set 1: 225 lb × 10
    Set 2: 225 lb × 10

    Notes: Interesting variation I saw Paul Carter talking about. for anyone curious look it up. It’s a pull from the floor with the remaining reps looking like the lockout of a deadlift.

    So basically a rack pull that’s always loaded vs relaxing every rep.

    Kept it light to feel things out. I’ll add an extra set next time and then weight afterwards

    Rope Pull Over
    Set 1: 100 lb × 15
    Set 2: 100 lb × 12

    Db Spider Curl
    Set 1: 15 lb × 15
    Set 2: 15 lb × 12
    Set 3: 15 lb × 12

    Incline Curl (Dumbbell)
    Set 1: 25 lb × 13
    Set 2: 25 lb × 13
    Set 3: 25 lb × 12

    Hammer Curl (Dumbbell)
    Set 1: 35 lb × 10
    Set 2: 25 lb × 8 [Drop Set]
    Set 3: 15 lb × 11 [Drop Set]

    Surprised I hit a few more reps on the 2nd drop set, just enough of a weight drop I guess.

    Workout Notes: Difficult to completely mimic diagonal pulls in my garage, my pulley isn’t the best, but I can get it pretty close so I’m feeling the intended muscles working through the high and low pulls at least.
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    BW 240.4 - weekly average 241.3 so right on track.

    Day 5 - Lower B
    Friday, December 20, 2019 at 2:18 PM

    Tri-set
    Hip Adductor (Machine)
    Set 1: 50 lb × 12
    Set 2: 50 lb × 12
    Set 3: 50 lb × 12

    Hip Abductor (Machine)
    Set 1: 50 lb × 12
    Set 2: 50 lb × 12
    Set 3: 50 lb × 12

    Jefferson Squat
    Set 1: 135 lb × 10
    Set 2: 135 lb × 10
    Set 3: 135 lb × 10

    Single Leg Extension
    Set 1: 100 lb × 12
    Set 2: 100 lb × 12
    Set 3: 100 lb × 12

    Notes: Using my pulley and standing for these. A pain in the ass but effective.

    Bulgarian Split Squat
    Set 1: 25 lb × 8
    Set 2: 25 lb × 8
    Set 3: 25 lb × 8

    Mainly been doing lunges so I took these light today so get comfortable with the movement again.

    Leg Press/Calf Press Supersets

    Leg Press
    Set 1: 250 lb × 10
    Set 2: 340 lb × 15
    Set 3: 340 lb × 15
    Set 4: 340 lb × 15 @ 9.5

    Notes: I can leg press way more, however, that’s fresh. The relative intensity doing them so late in the workout definitely had my legs burning without having to go to super heavy weights.

    Very deliberate reps helped with that too.

    Calf Press on Leg Press
    Set 1: 250 lb × 15
    Set 2: 340 lb × 20
    Set 3: 340 lb × 18
    Set 4: 340 lb × 15

    Standing Single Leg curl
    Set 1: 105 lb × 10
    Set 2: 105 lb × 10

    Glute Ham Raise
    Set 1: × 12
    Set 2: × 11

    Workout Notes: This was a deceptively diabolical day. The sequencing of exercises killed me.
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    I think BW was like 242-244 today. Estrogen was running a tad high for a couple days since I ran out of medication so I could see and feel it.

    I imagine it’ll trend back down later this week.

    Day 1 - Upper
    Sunday, December 22, 2019 at 7:24 PM

    Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8
    Set 3: 135 lb × 5
    Set 4: 185 lb × 3
    Set 5: 225 lb × 1
    Set 6: 255 lb × 6 @ 8
    Set 7: 255 lb × 6 @ 8.5
    Set 8: 255 lb × 6 @ 9
    Set 9: 255 lb × 6 @ 9.5

    Incline Row (Dumbbell)
    Set 1: 35 lb × 10
    Set 2: 80 lb × 6 @ 7.5
    Set 3: 80 lb × 6 @ 7.5
    Set 4: 80 lb × 10 @ 9.5
    Set 5: 80 lb x 8 @ 9

    Notes: Pretty high RIR, so I decided to do AMRAP on the last 2 sets and drop the rest times to get closer to where I wanted RPE/RIR wise vs trying to re-jig my dumbbells to add more weight. I’ll bump higher next week.

    SS Incline Press & High Cable Row

    Incline Bench Press (Dumbbell)
    Set 1: 80 lb × 8
    Set 2: 80 lb × 10
    Set 3: 80 lb × 10

    Notes: First superset I felt a little funky. Probably needed more rest before I hopped into the exercises

    High Cable Row
    Set 1: 105 lb × 8
    Set 2: 105 lb × 10
    Set 3: 105 lb × 10

    SS Dips and Lat Pulldowns

    Chest Dip
    Set 1: +30 lb × 10
    Set 2: +30 lb × 10 @ 8.5
    Set 3: +30 lb × 10 @ 9

    Lat Pulldown (Cable)
    Set 1: 120 lb × 10
    Set 2: 120 lb × 9 @ 9
    Set 3: 120 lb × 9 @ 9.5

    Notes: Neutral grip

    Tri-Set
    Lateral Raise (Dumbbell)
    Set 1: 35 lb × 10
    Set 2: 35 lb × 8
    Set 3: 35 lb × 8

    Skullcrusher (Dumbbell)
    Set 1: 35 lb × 10
    Set 2: 35 lb × 10
    Set 3: 35 lb × 10

    Preacher Curl (Dumbbell)
    Set 1: 35 lb × 15
    Set 2: 35 lb × 12
    Set 3: 35 lb × 9

    I did the preacher curls on my GHR Machine and it worked nicely.

    The burn at the end is brutal. It’s interesting I noticed a distinct strength imbalance in my left arm compared to my right doing the preacher curls vs other curl movements.

    So I’ll keep them in for a while and avoid any barbell curls until things are evened out.

    Workout Notes: Trying to have my first sets creep from 2-4 RIR to 1-2 by the end.

    So I may just institute some broader rules like Renaissance Periodization and just aim for 3 RIR for 1-2 weeks, then 2, then 1. I only can last 3-5 weeks on my mesocycles anyway before I need to reset a bit, so probably seems like a good general principle to play by.
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    Son gave me a pretty bad chest and sinus cold so I’ve been laying low this week.

    Combined with my left hip and groin aggravation, I just did a super light workout today.

    Consisted of working up to 315 on squats and then a few back off sets.

    Superset with some dips and lat pulldowns.

    Done in about 40 minutes and simply as a way to get some blood pumping.

    I’ll probably get a little more focused this weekend now that I’ve got a better idea of how my hip feels.
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    Day 1 - Upper
    Saturday, December 28, 2019 at 3:54 PM

    Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8
    Set 3: 135 lb × 5
    Set 4: 185 lb × 3
    Set 5: 225 lb × 1
    Set 6: 275 lb × 5 @ 8
    Set 7: 275 lb × 5 @ 8.5
    Set 8: 275 lb × 5 @ 9.5

    Superset the rows and pull-ups with the bench press.

    Bent Over Row (Barbell)
    Set 1: 135 lb × 8
    Set 2: 155 lb × 8
    Set 3: 185 lb × 5 @ 8
    Set 4: 185 lb × 5 @ 8
    Set 5: 185 lb × 5 @ 8.5

    Pull Up (Assisted)
    Set 1: 6 reps @ 9
    Set 2: 6 reps @ 9.5

    Notes: Used a blue resistance band - the weight range is 25-80lbs. I need to get a better pull-up setup the bar I mounted is very awkward for grip

    Superset Rows and Dips
    High Cable Row
    Set 1: 105 lb × 10
    Set 2: 105 lb × 10

    Chest Dip
    Set 1: +35 lb × 10
    Set 2: +35 lb × 10

    Overhead Press (Dumbbell)
    Set 1: 45 lb × 10
    Set 2: 45 lb × 10
    Set 3: 45 lb × 10

    Superset

    Overhead Triceps Extension (Cable)
    Set 1: 50 lb × 15
    Set 2: 50 lb × 15
    Set 3: 50 lb × 15

    Bicep Curl (Dumbbell)
    Set 1: 35 lb × 10
    Set 2: 35 lb × 10
    Set 3: 35 lb × 10 @ 10

    Not a bad day considering I’m still pretty sick and have minimal energy.
    Last edited by Filmbuff81; 12-28-2019 at 07:41 PM.
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    Day 2 - Lower 1

    Sunday, December 29, 2019 at 4:34 PM

    Squat (Barbell)
    Set 1: 135 lb × 10
    Set 2: 185 lb × 5
    Set 3: 225 lb × 1
    Set 4: 275 lb × 3
    Set 5: 315 lb × 1
    Set 6: 345 lb × 5 @ 8
    Set 7: 345 lb × 5
    Set 8: 345 lb × 5 @ 8.5

    Leg Press
    Set 1: 250 lb × 10
    Set 2: 340 lb × 6
    Set 3: 480 lb × 10
    Set 4: 480 lb × 10
    Set 5: 480 lb × 10 @9

    Calf Press on Leg Press
    Set 1: 250 lb × 10
    Set 2: 340 lb × 6
    Set 3: 480 lb × 10
    Set 4: 480 lb × 10
    Set 5: 480 lb × 10

    Lunge (Dumbbell)
    Set 1: 45 lb × 10
    Set 2: 45 lb × 10

    Stiff Leg Deadlift (Barbell)
    Set 1: 185 lb × 8
    Set 2: 235 lb × 8
    Set 3: 235 lb × 8
    Set 4: 235 lb × 8 @ 9

    Standing Single Leg curl
    Set 1: 100 lb × 10
    Set 2: 100 lb × 10

    Pretty intense pump tonight after not much work this week.
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    Back and shoulders

    Definitely feeling it now.

    Adjusting my 5 day split a touch in terms of the split. More PHAT inspired than usual.


    Bent Over Row (Barbell)
    Set 1: 135 lb × 10
    Set 2: 195 lb × 3
    Set 3: 195 lb × 3
    Set 4: 195 lb × 3
    Set 5: 195 lb × 3
    Set 6: 195 lb × 3
    Set 7: 195 lb × 3

    Rack Chin
    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: 12 reps

    Iso-Lateral Row (Machine)
    Set 1: 120 lb × 12
    Set 2: 120 lb × 12
    Set 3: 120 lb × 12

    Bent Over One Arm Row (Dumbbell)
    Set 1: 85 lb × 12
    Set 2: 85 lb × 12

    V-Grip Pulldown
    Set 1: 100 lb × 20
    Set 2: 100 lb × 20 @ 9.5

    Shrug (Barbell)
    Set 1: 195 lb × 15
    Set 2: 195 lb × 15

    Seated Overhead Press (Dumbbell)
    Set 1: 35 lb × 12
    Set 2: 45 lb × 12
    Set 3: 45 lb × 12
    Set 4: 45 lb × 12

    Upright Row (Barbell)
    Set 1: 75 lb × 15
    Set 2: 75 lb × 13
    Set 3: 75 lb × 12

    Lateral Raise (Cable)
    Set 1: 20 lb × 20
    Set 2: 20 lb × 18
    Set 3: 20 lb × 16
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    Cannot shake this cold.

    Whole family is sick and I seem to be regressing a bit.

    I worked up to 355 3x5 on squats yesterday followed by 4 singles at 375 on deadlifts.

    Was about all I could muster energy wise.

    I may just need to seriously scale back volume for a while in an attempt to just maintain any gains I’ve made lately.
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    Sounds like a good plan, scaling back a bit and hitting the most important stuff for a short period of time to let yourself heal up and feel better is always a good idea. Dropping the RPE from like 9-10 down to 7-8 for the top sets as well.

    Feel better man.
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    Originally Posted by NorthStrong View Post
    Sounds like a good plan, scaling back a bit and hitting the most important stuff for a short period of time to let yourself heal up and feel better is always a good idea. Dropping the RPE from like 9-10 down to 7-8 for the top sets as well.

    Feel better man.
    Haha yeah as soon as the RPE started rising on easy weights I knew it was time to call it quits this week.

    I’m Gonna give nippards new full body plan a go.

    I’m going to follow the deload this week from his plan with the phase 1 exercises he prescribes.

    I’ve wanted to try 5 day full body for awhile
    But my split design didn’t look good but his looks solid.

    My volume will be about the same or a little under my usual it should Be good times.

    I’ve been getting too carried away lately on per session volume so I need to scale back.
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    Since I did squats yesterday I did the remaining exercises that would
    Be day 1 of full body.

    I feel like **** today, but this session has left me feeling a bit better which is helpful.

    I need to be mindful of per session volume. Anytime I go too high I burn out a bit, so I think this will help me stay in place lol.

    Incline Bench Press (Dumbbell)
    Set 1: 45 lb × 10
    Set 2: 75 lb × 6
    Set 3: 75 lb × 6
    Set 4: 75 lb × 6

    Standing Single Leg curl
    Set 1: 70 lb × 10 @ 6
    Set 2: 70 lb × 10
    Set 3: 70 lb × 10

    Lat Pulldown (Cable)
    Set 1: 70 lb × 10 [Warm-up]
    Set 2: 100 lb × 10 @ 6.5
    Set 3: 100 lb × 10
    Set 4: 100 lb × 10

    EZ bar curl
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 55 lb × 10 @ 6
    Set 3: 55 lb × 10 @ 6
    Set 4: 55 lb × 10 @ 6

    Cable Crunch
    Set 1: 70 lb × 12 [Warm-up]
    Set 2: 90 lb × 12 @ 6
    Set 3: 90 lb × 12 @ 6
    Set 4: 90 lb × 12 @ 6
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    Full body day 2
    Tuesday, January 7, 2020 at 1:40 PM

    Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8
    Set 3: 135 lb × 5
    Set 4: 185 lb × 3
    Set 5: 225 lb × 1
    Set 6: 250 lb × 1
    Set 7: 290 lb × 3
    Set 8: 290 lb × 3
    Set 9: 290 lb × 3

    Low To High Cable Fly
    Set 1: 20 lb × 12 [Warm-up]
    Set 2: 30 lb × 15 @ 8
    Set 3: 30 lb × 15 @ 8.5
    Set 4: 30 lb × 15 @ 9

    Hip Thrust (Barbell)
    Set 1: 225 lb × 12 [Warm-up]
    Set 2: 275 lb × 8 [Warm-up]
    Set 3: 325 lb × 12 @ 6.5
    Set 4: 325 lb × 12 @ 7
    Set 5: 325 lb × 12 @ 7

    Single Arm Cable Row
    Set 1: 50 lb × 15 [Warm-up]
    Set 2: 80 lb × 15 @ 6
    Set 3: 80 lb × 15 @ 6.5
    Set 4: 80 lb × 15 @ 6.5

    Arnold Press (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 35 lb × 10 @ 7
    Set 3: 35 lb × 10
    Set 4: 35 lb × 10 @ 7.5

    Triceps Extension
    Set 1: 100 lb × 15 @ 7.5
    Set 2: 100 lb × 15 @ 8
    Set 3: 100 lb × 15 @ 8.5

    Hex Bar Shrug
    Set 1: 185 lb × 12 [Warm-up]
    Set 2: 235 lb × 12 @ 6
    Set 3: 235 lb × 12 @ 6
    Set 4: 235 lb × 12 @ 6
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    5 day full body sounds like a nightmare to me lol.

    I have been enjoying training 3x a week so much now I don't know if I can go back to even 4. Let alone 5. Let alone 5 full body lmao. I'm on the 80s split 3x a week hah.

    Should work if you can recover though. Probably end up pushing harder on the less impactful exercises i'd imagine?
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    Originally Posted by NorthStrong View Post
    5 day full body sounds like a nightmare to me lol.

    I have been enjoying training 3x a week so much now I don't know if I can go back to even 4. Let alone 5. Let alone 5 full body lmao. I'm on the 80s split 3x a week hah.

    Should work if you can recover though. Probably end up pushing harder on the less impactful exercises i'd imagine?
    Lol 3x a week is good times.

    I’ve been doing 4-6 days a week for about a year now. Just feeling out the splits.

    Lower/Upper/Legs/Push/Pull has been good and I may go back if this feels like **** lol.

    The RPE on some of the lifts goes up over the course of a meso and the main lifts of squat, bench, dead, OhP are percentage based and kinda wave.

    My biggest issue is balancing the lower body work to not kill me.

    So this spreads that all out over the days.

    My upper body doesn’t really have much issue with volume or frequency.

    So far Eric helms 5 day split I mentioned above has been the best for recovery but starts to really feel like a grind as the weights get up there lol.

    So doing some squats one day wit some leg curls, some hip thrust yesterday leg press another, kinda lets me feel a bit fresher.

    It’s also just the nature of my work. I’m on my feet nearly every day shooting homes.

    So it’s just a juggling act.

    This could suck balls. In which case I may try 3 days like you again lol. But cramming all the volume in to less days make me feel pretty ****ty.

    Edit: plus I just really like training and even if I have to skip a day or two, but doing full body I’m still sorta in the realm where I wanna be if I do 3on 1 off or every other day.
    Last edited by Filmbuff81; 01-08-2020 at 09:33 PM.
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    Full body day 3

    Thursday, January 9, 2020 at 8:11 AM

    Pull Up
    Set 1: 6 reps @ 8.5
    Set 2: 6 reps
    Set 3: 6 reps @ 9

    Notes: Blue assistance band

    Incline Row (Dumbbell)
    Set 1: 35 lb × 10
    Set 2: 55 lb × 10 @ 8
    Set 3: 55 lb × 10
    Set 4: 55 lb × 10 @ 8.5

    Notes: Pulling high elbows flared

    Leg Press
    Set 1: 250 lb × 15 [Warm-up]
    Set 2: 340 lb × 15 @ 6.5
    Set 3: 340 lb × 15 @ 7
    Set 4: 340 lb × 15 @ 7.5

    Calf Press on Leg Press
    Set 1: 250 lb × 10 [Warm-up]
    Set 2: 340 lb × 8 [Warm-up]
    Set 3: 480 lb × 8
    Set 4: 480 lb × 8
    Set 5: 480 lb × 8
    Set 6: 480 lb × 8

    Upright Row (Cable)
    Set 1: 100 lb × 10 @ 7.5
    Set 2: 100 lb × 10 @ 7.5
    Set 3: 100 lb × 10 @ 7.5

    Hammer Curl (Dumbbell) 3 second eccentric
    Set 1: 25 lb × 8
    Set 2: 35 lb × 8 @ 8.5
    Set 3: 35 lb × 8 @ 9
    Set 4: 35 lb × 8 @ 9.5
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    Overhead Press clarification

    Hey! Wanted to thank you for starting this journal as I’ve been using it to help get back on track and to gauge where I’m at compared to previous years.

    Your overhead barbell presses for shoulders, are you doing them standing or seated?

    Thanks and keep up the good work, it’s motivating.

    Steven
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    Originally Posted by stevensprecher View Post
    Hey! Wanted to thank you for starting this journal as I’ve been using it to help get back on track and to gauge where I’m at compared to previous years.

    Your overhead barbell presses for shoulders, are you doing them standing or seated?

    Thanks and keep up the good work, it’s motivating.

    Steven
    Hey Steven welcome!

    Glad I can be of some sort of help.

    Barbell Press I stand.

    If I do something like the Arnold press I’m sitting to try to make the delts do as much work as possible.

    Do you have a training log to follow?
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    Full Body 4

    Friday, January 10, 2020 at 3:36 PM

    Trap Bar Deadlift
    Set 1: 185 lb × 5
    Set 2: 235 lb × 5
    Set 3: 325 lb × 2
    Set 4: 415 lb × 2 probably an RPE 6.5-7
    Set 5: 415 lb × 2
    Set 6: 415 lb × 2
    Set 7: 415 lb × 2

    Chest Dip
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: +35 lb × 10 @ 8
    Set 4: +35 lb × 10
    Set 5: +35 lb × 10 @ 8.5

    Glute Ham Raise
    Set 1: 10 reps @ 6.5
    Set 2: 10 reps @ 7
    Set 3: 10 reps @ 7.5

    Single Leg Extension
    Set 1: 50 lb × 15 [Warm-up]
    Set 2: 70 lb × 15 @ 7
    Set 3: 70 lb × 15
    Set 4: 70 lb × 15

    Kneeling Cable Pullover
    Set 1: 15 lb × 15 @ 6 [Warm-up]
    Set 2: 30 lb × 15 @ 7
    Set 3: 30 lb × 15
    Set 4: 30 lb × 15 @7.5


    Lateral Raise (Dumbbell)
    Set 1: 15 lb × 20 @ 7
    Set 2: 15 lb × 20
    Set 3: 15 lb × 20

    Face Pull (Cable)
    Set 1: 80 lb × 20 @ rpe 7
    Set 2: 80 lb × 20
    Set 3: 80 lb × 20

    Skullcrusher (Barbell)
    Set 1: 55 lb × 15 @ rpe 7ish
    Set 2: 55 lb × 15
    Set 3: 55 lb × 15

    Still sick but getting better. This day felt pretty good. Deadlifts felt snappy.

    Shoulders are already looking fierce from the added frequency.
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    Originally Posted by Filmbuff81 View Post
    Lol 3x a week is good times.

    I’ve been doing 4-6 days a week for about a year now. Just feeling out the splits.

    Lower/Upper/Legs/Push/Pull has been good and I may go back if this feels like **** lol.

    The RPE on some of the lifts goes up over the course of a meso and the main lifts of squat, bench, dead, OhP are percentage based and kinda wave.

    My biggest issue is balancing the lower body work to not kill me.

    So this spreads that all out over the days.

    My upper body doesn’t really have much issue with volume or frequency.

    So far Eric helms 5 day split I mentioned above has been the best for recovery but starts to really feel like a grind as the weights get up there lol.

    So doing some squats one day wit some leg curls, some hip thrust yesterday leg press another, kinda lets me feel a bit fresher.

    It’s also just the nature of my work. I’m on my feet nearly every day shooting homes.

    So it’s just a juggling act.

    This could suck balls. In which case I may try 3 days like you again lol. But cramming all the volume in to less days make me feel pretty ****ty.

    Edit: plus I just really like training and even if I have to skip a day or two, but doing full body I’m still sorta in the realm where I wanna be if I do 3on 1 off or every other day.
    I think the biggest issue I'd have with something like this would just be the joint/connective tissue recovery. My muscles recover decently but I'f I'm pressing 3x or more a week, goodbye elbows, and so on. I'm also doing bjj 2-3x a week right now which is a bit of extra stress on the joints.

    My solution for cramming all the volume into 3 sessions a week would just be don't try to hah. I've been training with fairly low volume also lately.

    Curious to see how this works for you though, so long as you're recovering and feeling good it should be fine, and you've got the experience to know when to push and pull back as well.
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    Originally Posted by NorthStrong View Post
    I think the biggest issue I'd have with something like this would just be the joint/connective tissue recovery. My muscles recover decently but I'f I'm pressing 3x or more a week, goodbye elbows, and so on. I'm also doing bjj 2-3x a week right now which is a bit of extra stress on the joints.

    My solution for cramming all the volume into 3 sessions a week would just be don't try to hah. I've been training with fairly low volume also lately.

    Curious to see how this works for you though, so long as you're recovering and feeling good it should be fine, and you've got the experience to know when to push and pull back as well.
    Yeah I’m not doing BJJ lol. My work can be taxing but not BJJ taxing lol.

    I’ve never had issues with lots of pressing thankfully or upper body in general.

    So spreading out the volume on lower body stuff feels nice so far.

    Regarding not cramming in all the volume, I agree it would be foolhardy to do on a lower frequency program, and I’ll take lower maintenance phases here and there.

    However, I’m at a point where I need a certain amount of volume if I want to progress. Especially for upper body.

    I can get away squatting once a week on lower volume simply because I have large legs and they grow like redwoods. But squats and leg press are both extremely taxing to me. After 1 working set of either I’ve usually got a gnarly pump already.

    So I’ve basically been experimenting on where to spread that volume around on those and other movements.

    Having big movements of squats, lunges, deadlifts, hip thrusts, glute ham raises, leg press crammed into a couple “lower” days leaves me drained.

    I can do it, but if I can lower the overall fatigue and get more quality sets in and stay healthy while spreading it over the whole week, then awesome.
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    Full Body 5

    Saturday, January 11, 2020 at 9:00 PM

    Overhead Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 65 lb × 8
    Set 3: 95 lb × 4
    Set 4: 115 lb × 1
    Set 5: 160 lb × 6 @ 8
    Set 6: 160 lb × 6
    Set 7: 160 lb × 6
    Set 8: 160 lb × 6 @ 8.5

    Egyptian Lateral Raise
    Set 1: 10 lb × 10 [Warm-up]
    Set 2: 20 lb × 10 [Warm-up]
    Set 3: 30 lb × 8 @ 8
    Set 4: 30 lb × 8
    Set 5: 30 lb × 8 @ 8.5

    Seated Row (Cable)
    Set 1: 30 lb × 15 [Warm-up]
    Set 2: 100 lb × 12 @ 7
    Set 3: 100 lb × 12
    Set 4: 100 lb × 12

    Lateral Band Walk/Hip Abduction
    Set 1: 20 reps
    Set 2: 20 reps
    Set 3: 20 reps

    Notes: Red resistance band doubled up

    Incline Curl (Dumbbell)
    Set 1: 15 lb × 10 [Warm-up]
    Set 2: 35 lb × 10 @ 8
    Set 3: 35 lb × 10

    Bicycle Crunch
    Set 1: 30 reps
    Set 2: 30 reps
    Set 3: 30 reps

    Calf Press on Leg Press
    Set 1: 250 lb × 10
    Set 2: 340 lb × 8
    Set 3: 405 lb × 12 @ 7
    Set 4: 405 lb × 12
    Set 5: 405 lb × 12
    Set 6: 405 lb × 12

    Push Up
    Set 1: 25 reps @ 6
    Set 2: 21 reps @ 6.5
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    Meso 1 - Week 2 - Full Body 1
    Wednesday, January 15, 2020 at 4:15 PM

    Squat (Barbell)
    Set 1: 135 lb × 10
    Set 2: 185 lb × 5
    Set 3: 225 lb × 5
    Set 4: 225 lb × 1
    Set 5: 315 lb × 6 @ 7.5
    Set 6: 315 lb × 6
    Set 7: 315 lb × 6

    Incline Bench Press (Dumbbell)
    Set 1: 55 lb × 10 [Warm-up]
    Set 2: 85 lb × 8 [Warm-up]
    Set 3: 95 lb × 8 @ 8
    Set 4: 95 lb × 8 @ 8.5
    Set 5: 95 lb × 8 @ 9

    Lying Leg Curl (Machine)
    Set 1: 60 lb × 10 [Warm-up]
    Set 2: 105 lb × 10 @ 6
    Set 3: 105 lb × 10 @ 7
    Set 4: 105 lb × 10 @ 7.5

    Lat Pulldown (Cable)
    Set 1: 70 lb × 10 [Warm-up]
    Set 2: 100 lb × 10 [Warm-up]
    Set 3: 160 lb × 10 @ 7
    Set 4: 160 lb × 10 @ 7.5
    Set 5: 160 lb × 10 @ 8

    EZ bar curl
    Set 1: 20 lb × 10
    Set 2: 45 lb × 15 @ 9
    Set 3: 45 lb × 15 @ 9.5
    Set 4: 20 lb × 15 @ 9.5 [Drop Set]

    Cable Crunch
    Set 1: 70 lb × 12
    Set 2: 70 lb × 12
    Set 3: 70 lb × 12

    My garage gym is -20 so this was done at a local rec centre.

    Felt good. Squats were easy as I would expect for a back off week.

    I’m much more muscular than the average gym goer these days lol. Just need to shed the fat.
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    Full body 2

    Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8
    Set 3: 135 lb × 5
    Set 4: 185 lb × 3
    Set 5: 225 lb × 1
    Set 6: 255 lb × 5 @ 7.5
    Set 7: 255 lb × 5 @ 7.5
    Set 8: 255 lb × 5 @ 7.5

    Low To High Cable Fly
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 35 lb × 15 @ 8
    Set 3: 35 lb × 15 @ 8.5
    Set 4: 35 lb × 15 @ 9

    Hip Thrust (Barbell)
    Set 1: 225 lb × 12 [Warm-up]
    Set 2: 275 lb × 8 [Warm-up]
    Set 3: 345 lb × 12 @ 7
    Set 4: 325 lb × 12 @ 7.5
    Set 5: 325 lb × 12 @ 8

    Single Arm Cable Row
    Set 1: 50 lb × 15 [Warm-up]
    Set 2: 60 lb × 15 @ 6
    Set 3: 60 lb × 15 @ 6.5
    Set 4: 60 lb × 7 @ 7

    Arnold Press (Dumbbell)
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 35 lb × 10 @ 7
    Set 3: 35 lb × 10
    Set 4: 35 lb × 10 @ 7.5

    Triceps Extension
    Set 1: 100 lb × 15 @ 7.5
    Set 2: 100 lb × 15 @ 8
    Set 3: 100 lb × 15 @ 8.5

    Shrug (Dumbbell)
    Set 1: 100 lb × 12 @ 6
    Set 2: 100 lb × 12 @ 6
    Set 3: 100 lb × 12 @ 6
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    Full body 3

    Pull Up
    Set 1: 6 reps @ 8.5
    Set 2: 6 reps
    Set 3: 6 reps @ 9

    Notes: 40lbs assistance

    I can do like 3-4 reps for pull-ups, so eventually I may just suck it up and do like 6x3 lol.

    And then add in a little Extra pulling volume via the assistance after the fact.

    Hammer Strength High Row
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 90 lb × 10 [Warm-up]
    Set 3: 180 lb × 10 @ 8.5
    Set 4: 160 lb × 10 @ 8
    Set 5: 160 lb × 10 @ 8

    Leg Press
    Set 1: 250 lb × 15 [Warm-up]
    Set 2: 360 lb × 15 @ 6
    Set 3: 360 lb × 15 @ 6.5
    Set 4: 360 lb × 15 @ 6.5

    Standing Calf Raise (Machine)
    Set 1: 370 lb × 12
    Set 2: 370 lb × 12
    Set 3: 370 lb × 12
    Set 4: 370 lb × 12

    Upright Row (Cable)
    Set 1: 75 lb × 10 @ 7
    Set 2: 75 lb × 10 @ 7.5
    Set 3: 75 lb × 10 @ 7.5

    Hammer Curl (Dumbbell)
    Set 1: 20 lb × 8 [Warm-up]
    Set 2: 40 lb × 8 @ 8
    Set 3: 40 lb × 8 @ 8.5
    Set 4: 40 lb × 8 @ 9
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    Full body 4

    Trap Bar Deadlift
    Set 1: 185 lb × 5
    Set 2: 235 lb × 5
    Set 3: 325 lb × 3
    Set 4: 415 lb × 1
    Set 5: 465 lb × 1
    Set 6: 505 lb × 5 @ 8.5

    Chest Dip
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: +45 lb × 10 @ 8
    Set 4: +45 lb × 10
    Set 5: +45 lb × 10 @ 8.5

    Glute Ham Raise
    Set 1: 10 reps @ 7
    Set 2: 10 reps @ 7
    Set 3: 10 reps @ 7

    Single Leg Extension
    Set 1: 50 lb × 15 [Warm-up]
    Set 2: 70 lb × 15 @ 7
    Set 3: 70 lb × 15
    Set 4: 70 lb × 15

    Pullover (Machine)
    Set 1: 100 lb × 15 @ 7
    Set 2: 100 lb × 15 @ 7.5
    Set 3: 100 lb × 15 @ 7.5

    Lateral Raise (Dumbbell)
    Set 1: 15 lb × 20 @ 7
    Set 2: 15 lb × 20
    Set 3: 15 lb × 20

    Face Pull (Cable)
    Set 1: 82.8 lb × 20 @ 7.5
    Set 2: 80 lb × 20
    Set 3: 80 lb × 15

    Triceps Extension (Cable)
    Set 1: 50 lb × 15
    Set 2: 50 lb × 15
    Set 3: 50 lb × 15
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    Full body 5

    Overhead Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 65 lb × 8
    Set 3: 95 lb × 4
    Set 4: 135 lb × 10 @ 8
    Set 5: 135 lb × 10 @ 8.5
    Set 6: 135 lb × 10 @ 9
    Set 7: 135 lb × 10 @ 9.5

    Egyptian Lateral Raise
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 30 lb × 8 @ 8
    Set 3: 30 lb × 8
    Set 4: 30 lb × 8 @ 8.5

    Seated Row (Cable)
    Set 1: 30 lb × 15 [Warm-up]
    Set 2: 100 lb × 12 @ 6.5
    Set 3: 110 lb × 12 @ 7
    Set 4: 110 lb × 12 @ 7.5

    Lateral Band Walk/Hip Abduction
    Set 1: 20 reps
    Set 2: 20 reps
    Set 3: 20 reps

    Incline Curl (Dumbbell)
    Set 1: 15 lb × 10 [Warm-up]
    Set 2: 25 lb × 10 @ 7

    Notes: Dropped the weight a bit to see if I could feel these a bit better than last week.

    Bicycle Crunch
    Set 1: 30 reps
    Set 2: 30 reps
    Set 3: 30 reps

    Calf Press on Leg Press
    Set 1: 390 lb × 15
    Set 2: 390 lb × 13
    Set 3: 390 lb × 12
    Set 4: 390 lb × 13

    Push Up
    Set 1: 27 reps @ 6
    Set 2: 22 reps @ 6.5
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