Dear diary

[Filmbuff81]

Seated Overhead Press (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 25 lb × 6 [Warm-up]
Set 3: 50 lb × 6 [Warm-up]
Set 4: 65 lb × 12 @ 8
Set 5: 65 lb × 12 @ 9
Set 6: 65 lb × 11 @ 9

Deficit Push-Ups
Set 1: 6 reps [Warm-up]
Set 2: +20 lb × 15 @ 9
Set 3: +20 lb × 13 @ 9

Triceps Dip
Set 1: 8 reps [Warm-up]
Set 2: +35 lb × 10 @ 8.5
Set 3: +35 lb × 10 @ 9

Triceps Extension (Barbell)
Set 1: 65 lb × 13 @ 8.5
Set 2: 65 lb × 12 @ 9

Reverse Fly (Dumbbell)
Set 1: 25 lb × 15 @ 8.5
Set 2: 25 lb × 15 @ 8.5
Set 3: 25 lb × 15 @ 9

One more workout this week and then he’ll week before a deload.

Well really hell week starts tomorrow with lower 2.

Every leg day is soul crushing lol.

[Filmbuff81]

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 295 lb × 12 @ 8.5
Set 5: 295 lb × 11 @ 9
Set 6: 295 lb × 10 @ 8.5
Set 7: 295 lb × 10 @ 9

Leg Press
Set 1: 270 lb × 12
Set 2: 360 lb × 8
Set 3: 450 lb × 1
Set 4: 525 lb × 20 @ 8.5
Set 5: 525 lb × 20 @ 9
Set 6: 525 lb × 20 @ 9.5

Glute Ham Raise
Set 1: +10 lb × 12 @ 8
Set 2: +10 lb × 12 @ 8.5
Set 3: +10 lb × 12 @ 9

Calf Press on Leg Press
Set 1: 270 lb × 15
Set 2: 360 lb × 10
Set 3: 450 lb × 1
Set 4: 525 lb × 20 @ 9
Set 5: 525 lb × 19 @ 8.5
Set 6: 525 lb × 19 @ 9

Hanging Leg Raise
Set 1: 18 reps @ 9
Set 2: 16 reps @ 9
Set 3: 15 reps @ 9.5

Shrug (Barbell)
Set 1: 295 lb × 13 @ 8.5
Set 2: 275 lb × 12 @ 9

Next week is gonna roooooouuuugh.

[Filmbuff81]

Chest Supported Row
Set 1: 90 lb × 10 [Warm-up]
Set 2: 140 lb × 6 [Warm-up]
Set 3: 180 lb × 3 [Warm-up]
Set 4: 230 lb × 10 @ 9.5
Set 5: 230 lb × 9 @ 10
Set 6: 230 lb × 7 @ 10

Neutral Grip Pull-Up
Set 1: 6 reps [Warm-up]
Set 2: 12 reps @ 10
Set 3: 10 reps @ 10
Set 4: 9 reps @ 10

Notes: Working sets 50lbs assistance

Single Arm Cable Row
Set 1: 120 lb × 12 @ 9.5
Set 2: 120 lb × 10 @ 10

EZ bar curl
Set 1: 40 lb × 15 [Warm-up]
Set 2: 75 lb × 12 @ 10
Set 3: 75 lb × 9 @ 10
Set 4: 60 lb × 12 @ 10

Shrug (Dumbbell)
Set 1: 65 lb × 7 [Warm-up]
Set 2: 120 lb × 15 @ 9.5
Set 3: 120 lb × 13 @ 10

I already have doms at work, so this week is gonna be something else.

[Filmbuff81]

Hack Squat
Set 1: 90 lb × 15 [Warm-up]
Set 2: 180 lb × 7 [Warm-up]
Set 3: 270 lb × 3 [Warm-up]
Set 4: 320 lb × 1 [Warm-up]
Set 5: 360 lb × 1 [Warm-up]
Set 6: 400 lb × 12 @ 9.5
Set 7: 400 lb × 12 @ 9.5
Set 8: 400 lb × 11 @ 9.5
Set 9: 400 lb × 11 @ 9.5

Safety Bar Squat
Set 1: 135 lb × 3
Set 2: 185 lb × 1
Set 3: 225 lb × 20 @ 9.5
Set 4: 225 lb × 18 @ 9.5
Set 5: 225 lb × 16 @ 9.5

Lying Leg Curl (Machine)
Set 1: 40 lb × 15 @ 10
Set 2: 40 lb × 14 @ 10
Set 3: 40 lb × 12 @ 10

Calf Press on Leg Press
Set 1: 510 lb × 15 @ 9.5
Set 2: 510 lb × 15 @ 10
Set 3: 500 lb × 14 @ 10

Cable Crunch
Set 1: 160 lb × 15 @ 10
Set 2: 160 lb × 14 @ 10
Set 3: 160 lb × 12 @ 10


Only 3 more days of brutality before a deload.

[Filmbuff81]

Pull Up
Set 1: 8 reps [Warm-up]
Set 2: 4 reps [Warm-up]
Set 3: 10 reps @ 9.5
Set 4: 10 reps @ 10
Set 5: 8 reps @ 10

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 8 [Warm-up]
Set 2: 100 lb × 12 @ 9.5
Set 3: 100 lb × 10 @ 9.5
Set 4: 100 lb × 9 @ 9.5

Lat Pulldown - Wide Grip (Cable)
Set 1: 120 lb × 14 @ 10
Set 2: 120 lb × 13 @ 10

Hammer Curl (Dumbbell)
Set 1: 35 lb × 15 @ 10
Set 2: 35 lb × 14 @ 10
Set 3: 35 lb × 13 @ 10

Lateral Raise (Dumbbell)
Set 1: 35 lb × 15 @ 9.5
Set 2: 35 lb × 14 @ 10
Set 3: 35 lb × 12 @ 10

Dumbbell Farmers Carry
Set 1: 110 lb × 54 @ 9
Set 2: 110 lb × 48 @ 9

So much back doms.

[Filmbuff81]

Seated Overhead Press (Dumbbell)
Set 1: 35 lb × 12 [Warm-up]
Set 2: 35 lb × 6 [Warm-up]
Set 3: 50 lb × 3 [Warm-up]
Set 4: 75 lb × 11 @ 10
Set 5: 75 lb × 9 @ 10
Set 6: 75 lb × 7 @ 9.5

Deficit Push-Ups
Set 1: 6 reps [Warm-up]
Set 2: +20 lb × 15 @ 9.5
Set 3: +20 lb × 11 @ 10

Triceps Dip
Set 1: 8 reps [Warm-up]
Set 2: +40 lb × 12 @ 10
Set 3: +40 lb × 8 @ 10

Triceps Extension (Barbell)
Set 1: 65 lb × 14 @ 10
Set 2: 65 lb × 12 @ 10

Reverse Fly (Dumbbell)
Set 1: 30 lb × 15 @ 9.5
Set 2: 30 lb × 14 @ 10
Set 3: 30 lb × 12 @ 10

[Anthony21]

You're right about hell week man. That looks like some great training sessions.

0-1 RIR is definitely a good way to destroy yourself lol.

[Filmbuff81]

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 3 [Warm-up]
Set 5: 315 lb × 12 @ 10
Set 6: 315 lb × 10 @ 10
Set 7: 315 lb × 8 @ 10
Set 8: 315 lb × 7 @ 10

I’d call these RPE 10 on a technical level. I could probably do 1 more rep, but it would be bad and I’d probably get injured.

Leg Press
Set 1: 270 lb × 12
Set 2: 360 lb × 8
Set 3: 450 lb × 1
Set 4: 550 lb × 20 @ 9
Set 5: 550 lb × 20 @ 9.5
Set 6: 550 lb × 18 @ 10

Glute Ham Raise
Set 1: +12.5 lb × 11 @ 9.5
Set 2: +12.5 lb × 9 @ 10
Set 3: +10 lb × 8 @ 10

Calf Press on Leg Press
Set 1: 270 lb × 15
Set 2: 360 lb × 10
Set 3: 450 lb × 1
Set 4: 550 lb × 17 @ 10
Set 5: 550 lb × 16 @ 10
Set 6: 550 lb × 15 @ 10

Hanging Leg Raise
Set 1: 20 reps @ 10
Set 2: 17 reps @ 10
Set 3: 13 reps @ 10

Shrug (Barbell)
Set 1: 315 lb × 13 @ 9.5
Set 2: 315 lb × 12 @ 10

Hell week done.

Commence deload.

Hamstrings twitching, glutes already got DOMS.

Walking is.....difficult.

[Filmbuff81]

You're right about hell week man. That looks like some great training sessions.

0-1 RIR is definitely a good way to destroy yourself lol.

Yeah to say this week was tough, would be an understatement lol.

[CW47]

Yeah...holy hell! Congrats on getting through the week in one piece, lol. Enjoy the deload.
How do you do your deloads?

[Filmbuff81]

Yeah...holy hell! Congrats on getting through the week in one piece, lol. Enjoy the deload.
How do you do your deloads?

Once in a while I just take a week off.

But for this I’ll cut total weekly sets 25ish %, load will realistically be week 1 weights and then reps will be cut in half of whatever I was doing that week.

That should get rid of any fatigue and then rinse and repeat.

[Filmbuff81]

Chest Supported Row
Set 1: 90 lb × 10 [Warm-up]
Set 2: 140 lb × 6 [Warm-up]
Set 3: 180 lb × 4
Set 4: 180 lb × 4

Neutral Grip Pull-Up
Set 1: 5 reps [Warm-up]
Set 2: 6 reps
Set 3: 6 reps

Notes: Warmup - 100lbs assistance
Working sets - 75lbs

Single Arm Cable Row
Set 1: 70 lb × 6
Set 2: 70 lb × 6

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

Shrug (Dumbbell)
Set 1: 80 lb × 8
Set 2: 80 lb × 8

[Filmbuff81]

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 4 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 205 lb × 6
Set 6: 205 lb × 6

Low To High Cable Fly
Set 1: 20 lb × 10
Set 2: 20 lb × 10

Chest Dip
Set 1: 6 reps
Set 2: 6 reps

Skullcrusher (Barbell)
Set 1: 75 lb × 6
Set 2: 75 lb × 6

Preacher Curl (Dumbbell)
Set 1: 10 lb × 7 [Warm-up]
Set 2: 25 lb × 6
Set 3: 25 lb × 6

Lateral Raise (Dumbbell)
Set 1: 25 lb × 8
Set 2: 25 lb × 8

Face Pull (Cable)
Set 1: 70 lb × 8
Set 2: 70 lb × 8

[Filmbuff81]

Another exciting deload workout.

Hack Squat
Set 1: 90 lb × 10 [Warm-up]
Set 2: 180 lb × 7 [Warm-up]
Set 3: 270 lb × 3 [Warm-up]
Set 4: 320 lb × 6
Set 5: 320 lb × 6

Safety Bar Squat
Set 1: 135 lb × 3
Set 2: 185 lb × 9
Set 3: 185 lb × 8

Lying Leg Curl (Machine)
Set 1: 25 lb × 8
Set 2: 25 lb × 7

Calf Press on Leg Press
Set 1: 320 lb × 8
Set 2: 320 lb × 8

Cable Crunch
Set 1: 120 lb × 8
Set 2: 120 lb × 8

BW UPDATE - 238 today.

Down 12lbs the last 5.5 weeks.

[Filmbuff81]

Pull Up
Set 1: 8 reps [Warm-up]
Set 2: 6 reps
Set 3: 6 reps

Set 1 - 100lbs assistance
Set 2-3 - 60lbs assistance

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 8
Set 2: 65 lb × 8

Lat Pulldown - Wide Grip (Cable)
Set 1: 70 lb × 8
Set 2: 70 lb × 8

Hammer Curl (Dumbbell)
Set 1: 25 lb × 6
Set 2: 25 lb × 6

Lateral Raise (Dumbbell)
Set 1: 25 lb × 6
Set 2: 25 lb × 6

Bought some versa gripps they get very nice. I think it’ll make my pull sessions even more productive from a MMC perspective.

[Anthony21]

Taking a deload week after hell week must feel pretty good on the body.

Taking your grip out of your pull work definitely helps with that MMC and being able to better feel your back working.

Nice deload work.

[Filmbuff81]

Taking a deload week after hell week must feel pretty good on the body.

Taking your grip out of your pull work definitely helps with that MMC and being able to better feel your back working.

Nice deload work.

Haha 15 minute workouts are veeeerrrry refreshing right now lol.

[Filmbuff81]

Push 2
Saturday, January 23, 2021 at 8:39 AM

Seated Overhead Press (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 40 lb × 6 [Warm-up]
Set 3: 40 lb × 6 [Warm-up]

Deficit Push-Ups
Set 1: 6 reps [Warm-up]
Set 2: 6 reps [Warm-up]

Triceps Dip
Set 1: 6 reps [Warm-up]
Set 2: 6 reps [Warm-up]

Triceps Extension (Barbell)
Set 1: 25 lb × 7 [Warm-up]
Set 2: 25 lb × 6 [Warm-up]

Reverse Fly (Dumbbell)
Set 1: 20 lb × 7 [Warm-up]
Set 2: 20 lb × 7 [Warm-up]


Legs 2 - Hamstring Focus
Saturday, January 23, 2021 at 8:48 AM

Stiff Leg Deadlift (Barbell)
Set 1: 130 lb × 7 [Warm-up]
Set 2: 200 lb × 5 [Warm-up]
Set 3: 200 lb × 4 [Warm-up]

Leg Press
Set 1: 320 lb × 10 [Warm-up]
Set 2: 320 lb × 10 [Warm-up]

Glute Ham Raise
Set 1: 5 reps [Warm-up]
Set 2: 5 reps [Warm-up]

Calf Press on Leg Press
Set 1: 320 lb × 8
Set 2: 320 lb × 8

Hanging Leg Raise
Set 1: 8 reps [Warm-up]
Set 2: 7 reps [Warm-up]

Shrug (Barbell)
Set 1: 200 lb × 8 [Warm-up]
Set 2: 200 lb × 7 [Warm-up]

[Anthony21]

Haha 15 minute workouts are veeeerrrry refreshing right now lol.

Wow, 15-minute training sessions? Yeah, that would be awesome lol.

[Filmbuff81]

Wow, 15-minute training sessions? Yeah, that would be awesome lol.

Yeah the longest ones were legs at like 22-25 lol.

I did like 25% less sets and reps were cut in half and 2nd half of the week is essentially me just doing warmup weights.

[CW47]

Yeah the longest ones were legs at like 22-25 lol.

I did like 25% less sets and reps were cut in half and 2nd half of the week is essentially me just doing warmup weights.

Deloads are usually kind of anticlimactic for me. Looks like you had some fun with them though. I'm sure you're body will be primed and ready to hit the weights hard again now.

[JohnButz]

Back to regular training today! In for the epicness!

[Filmbuff81]

Deloads are usually kind of anticlimactic for me. Looks like you had some fun with them though. I'm sure you're body will be primed and ready to hit the weights hard again now.

I try to use them to dial in form and feel some solid contractions.

I look at it similar to warmups to he’s here weights, they may not really
So much growth or progress wise but it keeps me from feeling too stale the following week.

[Filmbuff81]

Pull 1 - Horizontal Focus
Monday, January 25, 2021 at 6:21 AM

Chest Supported Row
Set 1: 90 lb × 10 [Warm-up]
Set 2: 140 lb × 6 [Warm-up]
Set 3: 180 lb × 2 [Warm-up]
Set 4: 200 lb × 11 @ 7.5
Set 5: 200 lb × 10 @ 7
Set 6: 200 lb × 10 @ 7.5

Neutral Grip Pull-Up
Set 1: 6 reps [Warm-up]
Set 2: 11 reps @ 7
Set 3: 11 reps @ 7.5
Set 4: 9 reps @ 7

Notes: 60lbs assistance

Single Arm Cable Row
Set 1: 50 lb × 12 [Warm-up]
Set 2: 90 lb × 12 @ 7
Set 3: 90 lb × 12 @ 7

EZ bar curl
Set 1: 20 lb × 20 [Warm-up]
Set 2: 40 lb × 12 [Warm-up]
Set 3: 65 lb × 12 @ 7
Set 4: 65 lb × 12 @ 7
Set 5: 65 lb × 12 @ 7.5

Shrug (Dumbbell)
Set 1: 65 lb × 7 [Warm-up]
Set 2: 110 lb × 15 @ 7
Set 3: 110 lb × 15 @ 7.5

Solid first day back.

Using week 3 weights of meso 1.

So goal is to match and add reps and then I’ll add weight where I can moving forward.

[Filmbuff81]

You know the next couple days gonna be fun, when breathing makes your lats hurt.

[Anthony21]

Strong start after the deload.

[Filmbuff81]

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 205 lb × 8 @ 7
Set 6: 205 lb × 8 @ 7.5
Set 7: 205 lb × 8 @ 7.5

Low To High Cable Fly
Set 1: 20 lb × 15 [Warm-up]
Set 2: 30 lb × 20 @ 7
Set 3: 30 lb × 19 @ 7
Set 4: 30 lb × 17 @ 7

Chest Dip
Set 1: 8 reps [Warm-up]
Set 2: +25 lb × 12 @ 7.5
Set 3: +25 lb × 10 @ 7

Skullcrusher (Barbell)
Set 1: 75 lb × 15 @ 7
Set 2: 75 lb × 13 @ 7.5

Preacher Curl (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 35 lb × 11
Set 3: 35 lb × 10
Set 4: 35 lb × 10

Lateral Raise (Dumbbell)
Set 1: 30 lb × 15 @ 7
Set 2: 30 lb × 15 @ 7.5

Face Pull (Cable)
Set 1: 70 lb × 10 [Warm-up]
Set 2: 100 lb × 15 @ 7
Set 3: 100 lb × 15 @ 7.5

[CW47]

Let the DOMS begin!

[Filmbuff81]

Let the DOMS begin!

Leg day tomorrow gone fuk me up.

[Filmbuff81]

Hack Squat
Set 1: 90 lb × 15 [Warm-up]
Set 2: 180 lb × 10 [Warm-up]
Set 3: 270 lb × 3 [Warm-up]
Set 4: 320 lb × 1 [Warm-up]
Set 5: 360 lb × 12 @ 7
Set 6: 360 lb × 12 @ 7.5
Set 7: 360 lb × 10 @ 7
Set 8: 360 lb × 10 @ 7.5

Safety Bar Squat
Set 1: 135 lb × 3
Set 2: 185 lb × 1
Set 3: 205 lb × 20 @ 7
Set 4: 205 lb × 19 @ 7
Set 5: 205 lb × 16 @ 7

Lying Leg Curl (Machine)
Set 1: 35 lb × 15 @ 7
Set 2: 35 lb × 15 @ 7.5
Set 3: 35 lb × 14 @ 8

Calf Press on Leg Press
Set 1: 470 lb × 15 @ 7
Set 2: 470 lb × 15 @ 7
Set 3: 470 lb × 15 @ 7.5

Cable Crunch
Set 1: 100 lb × 8 [Warm-up]
Set 2: 150 lb × 15 @ 7
Set 3: 150 lb × 15 @ 7.5
Set 4: 150 lb × 15 @ 7.5

Fuk leg day so hard.