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Thread: Dear diary

  1. #91
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    High Evolutionary - W2D2 - Back

    1. Meadows Row

    Feeder sets
    25x15
    50x10
    75x4

    Work sets
    95x12 @10
    115x8 @10

    +10lbs on both top sets from last week.

    2. Banded Pullup - 3, 10, 9, 8
    Gray+Orange

    All sets to failure except the 3 rep feeder set obviously.

    +1 rep on all sets.

    3. Banded Dumbbell Pullover

    25x10 @9, 25x10 @9.5

    Used an orange band this week. Still a bit of a pain to setup but I do enjoy the exercise.


    4. Rack Pull

    Feeders
    135x4
    225x4
    255x3

    Work sets
    275x8 @8.5
    275x8 @9
    275x8 @9.5
    275x8 @10

    I really shot rack pulls with the tweak John suggests on actively engaging the lats through the pulls. Gives a solid pump to whole back.

    Lower back is feeling good. These were tough but not bad.

    Looks like I can start loading the lower back hard again.

    However I’ll probably keep squats out of rotation for a while longer.


    5. Rear Deltoid Row

    Feeder- 50x4

    Work sets

    110x15 @9

    150x11 @10+110x10 @10

    +10lbs on both work sets and the drop.

    All in all a solid day.


    John meadows rack pulls

    https://youtu.be/djJXkEnysDI
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  2. #92
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    High Evolutionary- W2D3 - Arms

    High Evolutionary- W2D3 - Arms

    1. Drag Curl

    Feeders
    20x15, 30x8, 40x8

    Work sets
    50x15 @9.5, 50x15 @10, 50x15 @10

    2. Dumbbell Preacher Curl
    25x12 @9.5, 25x12 @10, 25x12 @10

    3. Hammer Curl

    30x8 @9.5, 30x8 @10, 30x8 @10

    4. Rope Pushdown

    Feeder
    100x13

    Work sets
    120x10 @9, 120x10 @9.5, 120x10 @10

    5. Cable Tricep Pushdown (Dual Single Handles)

    Feeder
    120x12

    145x12 @9.5, 145x12 @10, 145x8 @10

    6. Overhead Tricep Rope Extension

    100x10 @10, 100x9 @10, 100x8 @10

    Back to the grind of legs tomorrow.
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  3. #93
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    Just realized I haven’t deloaded properly for probably 7 weeks which is my upper limit.

    The back tweak 2 weeks ago should’ve been my cue to deload vs pushing ahead lol.

    Woke up yesterday feeling a little run down with zero desire do train.

    I’m almost a month into my diet too, so probably time to adjust my training volume to accommodate the lack of calories.
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  4. #94
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    Back at it

    Feeling decent after a week off.

    Squat (Barbell)
    Set 1: 135 lb × 8
    Set 2: 185 lb × 6
    Set 3: 225 lb × 4
    Set 4: 275 lb × 3
    Set 5: 315 lb × 1
    Set 6: 365 lb × 5 @ 7.5
    Set 7: 335 lb × 8 @ 7.5
    Set 8: 335 lb × 8 @ 8.5

    Overhead Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 65 lb × 8
    Set 3: 95 lb × 5
    Set 4: 125 lb × 8 @ 7.5
    Set 5: 125 lb × 8 @ 8

    Glute Ham Raise
    Set 1: 8 reps @ 7
    Set 2: 8 reps @ 7
    Set 3: 8 reps @ 7.5

    Once I hit 10 across the board I’ll add weight again.

    Wide grip Rear Delt Row
    Set 1: 50 lb × 13
    Set 2: 120 lb × 13 @ 8.5
    Set 3: 120 lb × 13 @ 9
    Set 4: 120 lb × 12 @ 9.5

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 20 @ 10
    Set 2: 25 lb × 18 @ 10
    Set 3: 25 lb × 16 @ 10

    Up to 30lbs once I can hit 3x25
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  5. #95
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    M1w1d2

    1. Deadlift

    Warmups
    135x8, 185x5, 225x3, 275x3, 315x1, 365x1,

    Work sets
    405x4 @8, 405x4 @8.5, 405x4 @9

    2 sets mixed grip, 1 with straps.

    Still gotta watch out for my forearms so we will see How they feel tomorrow.

    Grip was a tad iffy.

    2. Bench Press

    Warmups

    45x20, 95x8, 135x5, 185x3, 225x1, 265x1

    Top set
    295x3 @8

    Back off sets
    225x10 @7.5, 225x10 @8

    Goal was for 275-95x3 @ 8.5 top set

    Top set paused.

    Pretty easy across the board.

    3. Standing Banded Hip Abduction - 15, 15, 15
    Red mini + 1 second iso hold on each rep.

    4. Banded Pullups - 6, 6, 6, 6

    One day I’ll be able to do weighted again haha.
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  6. #96
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    M1w1d3

    1. Squat - 135x10, 285x5, 225x4, 275x3, 315x1, 385x4, 385x4, 385x4

    2. Weighted Dip - 0x10, 0x10, 25x8 @7.5, 25x8 @8, 25x8 @8.5

    3. Captain's Chair Straight Leg Raise - 10, 10, 8

    4. Cable Rope Pullover - 50x15, 100x12 @8.5, 100x12 @9, 100x10 @9

    5. Incline Dumbbell Curl - 20x12, 25x15 @9, 25x15 @9.5, 25x12 @9

    6. Face Pull - 100x17 @9, 100x16 @9, 100x15 @9, 100x15 @9.5

    Solid day.

    Pause dead’s and bench on the docket for tomorrow.
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  7. #97
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    M1w1d4

    1. 3ct Pause Deadlift

    135x6, 185x5, 225x3, 275x3, 315x1

    380x2, 380x2, 380x2, 380x2

    2. 2ct Pause Bench Press

    45x20, 95x10, 135x5, 185x3, 225x3

    250x5, 250x5, 250x5

    3. Plate Loaded Row

    90x10, 140x10 @7, 140x10 @7, 140x10 @7.5

    4. Lying Leg Curl Plate Loaded

    25x10, 50x8 @8, 50x8 @8.5, 50x6 @9.5

    5. Dumbbell Shrug

    65x22 @9, 65x21 @9, 65x20 @9
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  8. #98
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    Lots O workouts.

    My left forearm is giving my some issues again, so I’ve been pulling some sets strapless and other days nothing but straps for deadlifts.

    Arm/pump day

    1a. EZ Bar Curl - 30x8, 40x8, 50x8 @8, 50x8, 50x8
    1b. E-Z Bar Floor Skull Crushers - 30x8, 40x8, 50x8 @8, 50x8, 50x8
    2a. Incline Db Curl Reverse 21’S - 25x21, 25x21, 25x21
    2b. Triceps Pressdown (Reverse 21'S) - 100x21, 100x21, 100x21
    3a. Dumbbell Lateral Raise - 20x20, 20x20, 20x20
    3b. Band Pull Apart - 20, 20, 20
    3c. Calf Press On Leg Press - 270x12, 270x12, 270x12
    3d. Bicycle Crunch - 15, 15, 15

    Week 2 - Upper/Lower 6x split. First 5 days

    Lower 1

    1. Deadlift - 135x8, 185x5, 225x3, 275x3, 315x1, 365x1, 405x3, 405x3, 405x3
    2. Leg Press - 270x8, 360x8, 450x8, 540x8 @7, 540x8 @7
    3. Cable Pullthrough - 70x15, 80x15 @9, 80x14 @9, 80x12 @9
    4. Lying Leg Curl Plate Loaded - 25x10, 50x8 @8, 50x8 @8.5, 50x7 @9
    5. Calf Press On Leg Press - 450x10, 540x10, 540x10

    Upper 1

    1. Bench Press - 45x20, 95x8, 135x6, 185x3, 225x1, 275x1, 300x2 @8, 260x6, 260x6, 260x6
    2. Band Assisted Chins - 10, 8, 7
    3. Arnold Press - 20x12, 40x12 @9, 40x12 @9.5
    4. Incline Dumbbell Row - 40x15, 65x15 @9, 65x12 @9
    5. Face Pull - 70x20 @9.5, 70x15 @9
    6. Dumbbell Lateral Raise - 20x17 @9, 20x15 @10
    7. Concentration Curl - 25x14 @9, 25x12 @9.5, 20x12 @9.5


    Lower 2

    1. Squat - 135x10, 185x5, 225x3, 275x3, 315x1, 355x6, 355x6, 355x6
    2. Good Morning - 45x10, 95x8, 115x12 @7, 115x12 @7
    3. Plate Loaded Leg Extension - 25x12, 50x15 @9, 50x13 @9, 50x12 @9
    4. Standing Banded Hip Abduction - 19, 18, 18

    Upper 2

    1. Overhead Press - 45x15, 65x6, 95x5, 140x4, 140x4, 140x4
    2. One Arm Lat Pulldown - 70x10, 120x11 @9, 120x10 @9
    3. Close-Grip Bench Press - 45x15, 135x10, 185x12 @7, 185x10 @7
    4. Plate Loaded Row - 50x10, 100x7, 140x10 @7, 140x10 @7
    5. Low To High Cable Fly - 20x16 @9, 20x15 @9
    6a. Incline Dumbbell Shrug - 40x15, 65x20 @9, 65x20 @9.5, 65x18 @9
    6b. Cable Upright Row - 70x15, 100x20 @9, 65x18 @9, 65x17 @9
    7. Ez Bar Skullcrusher - 65x10, 65x10


    Lower 3

    1. 5” Block Pull - 135x8, 185x5, 225x3, 315x3, 365x1, 415x1, 445x4 @8, 445x4 @8.5
    2. DB Bulgarian Split Squat - 0x10, 40x12 @7, 40x12 @7.5
    3. Barbell Hip Thrust - 225x10, 315x10 @7, 315x8 @7

    I cut out seated calf raises and leg raises.

    I was pretty spent after those 3 exercises.


    M1W2D6 - Upper 3.

    1. Flat Back Barbell Bench Press - 45x20, 95x10, 135x10, 185x3, 225x10 @7, 225x10 @7.5

    2. Band Assisted Pull-Ups - 9, 8

    3 second eccentrics

    3. Weighted Dip - 0x10, 0x10, 25x10 @8, 25x10 @9

    4. One-Arm Dumbbell Row - 65x10, 100x10 @9, 100x10 @9.5

    5. EZ Bar Curl - 30x12, 40x15 @9, 40x15 @9.5, 40x15 @10

    6. Bicycle Crunch - 12, 12

    7. Egyptian Cable Lateral Raise - 10x10, 20x30 @10, 20x29 @10
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  9. #99
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    M1w3d1

    1. Squat - 135x8, 135x5, 185x5, 225x3, 275x3, 315x1, 370x8 @8.5, 355x6 @8.5, 355x6 @9

    2. Overhead Press - 45x15, 65x5, 95x3, 127.5x8 @7.5, 127.5x8 @8, 127.5x8 @8

    3. Weighted Glute Ham Raise - 0x10 @7, 0x10 @7.5, 0x10 @8
    I’ll add weight next time.

    4. Rear Deltoid Row - 50x15, 120x15 @8, 120x15 @8.5, 120x15 @9

    5. Hammer Curl - 25x24 @10, 25x20 @10, 25x20 @10

    So painful lol
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  10. #100
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    M1w3d2

    This was yesterday’s workout.

    1. Deadlift - 135x8, 185x5, 225x3, 315x3, 365x1, 430x2, 430x2, 430x2, 430x2

    2. Bench Press - 45x20, 95x10, 135x5, 185x3, 225x3, 275x6 @8.5, 245x8 @8, 245x8 @8.5

    3. Standing Banded Hip Abduction - 15, 15, 15

    4. Banded Pullups - 8, 8, 8, 8

    gray + orange band.

    Starting to get worn down a bit. Down about 15lbs and all the heavy squats and pulls are slowly catching up to me.

    Might need to take a true diet break soon and maintain for a week or 2.
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  11. #101
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    M1w3d3

    1. Squat - 135x10, 185x5, 225x3, 275x3, 315x1, 365x1, 405x4 @7.5, 405x4, 405x4, 405x4

    2. Weighted Dip - 0x8, 0x8, 30x8 @8, 30x8 @8.5, 30x8 @9.5

    3. Captain's Chair Straight Leg Raise - 12, 11, 10

    4. Cable Rope Pullover - 50x13, 100x12 @8.5, 100x12 @9.5, 100x10 @9.5

    5. Incline Dumbbell Curl - 20x12, 25x12 @9, 25x12 @9.5

    6. Face Pull - 100x19 @8.5, 100x17 @9, 100x16 @9.5, 100x15 @9.5

    Legs are dead.
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    M1w3d4

    1. 3ct Pause Deadlift - 135x6, 185x3, 225x3, 275x2, 315x1, 390x2, 390x2, 390x2, 390x2

    These will never not suck.

    2. 2ct Pause Bench Press - 45x10, 95x10, 135x5, 185x3, 225x1, 250x5, 250x5, 250x5, 250x5

    3. Plate Loaded Row - 100x10, 150x10 @7, 150x10 @7.5, 150x10 @7.5

    4. Lying Leg Curl Plate Loaded - 55x8, 55x8

    5. Dumbbell Shrug - 65x25 @7, 65x25 @7.5, 65x28 @8
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    M1W3D5 Arm/Pump Day

    1a. EZ Bar Curl - 30x12, 50x12, 50x12, 50x12
    1b. E-Z Bar Floor Skull Crushers - 30x12, 50x12, 50x12, 50x12

    2a. Incline Db Curl Reverse 21’S - 25x21, 25x21, 25x21
    2b. Triceps Pressdown (Reverse 21'S) - 100x21, 100x21, 100x21

    3a. Dumbbell Lateral Raise - 25x20, 25x20, 25x20
    3b. Band Pull Apart - 20, 20, 20
    3c. Seated Calf Raise - 50x20, 75x15, 75x15
    3d. Bicycle Crunch - 15, 15, 15

    Week 3 in the books.

    On to week 4 and things start to get pretty interesting weight wise.
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    M1w4d1

    1. Deadlift - 135x8, 185x4, 225x3, 275x3, 315x1, 365x1, 405x1,

    465x2 @9 - Mixed grip

    405x3, 405x3, 405x3 - Straps

    Top set I’d say was 8-8.5 for my back but a 9 for my left forearm and hand.

    Felt better than the last couple weeks, but the last couple fingers definitely still have a distinct weakness to them.

    Not sure they’ll get back to 100% strength wise, but not bad.

    2. Leg Press - 270x8, 360x8, 450x3, 560x8 @7, 560x8 @7

    3. Cable Pullthrough - 70x15, 70x15, 70x15

    4. Lying Leg Curl Plate Loaded - 60x8 @8.5, 60x8 @9, 60x6 @9

    5. Calf Press On Leg Press - 270x8, 360x10, 450x3, 560x10, 560x10
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    M1w4d2

    1. 1ct Bench Press - 45x20, 95x8, 135x6, 185x3, 225x1, 260x6, 260x6, 260x6

    2. Chinup

    gray band 1x6
    BW 3x3
    Gray band x 9, 8

    3. Arnold Press - 25x12, 50x12 @8.5, 50x10 @8.5

    4. Incline Dumbbell Row - 50x10, 65x15 @8.5, 65x13 @9

    5. Face Pull - 70x20, 70x20

    6. Dumbbell Lateral Raise - 25x20, 25x15 + 5 partials

    7. Concentration Curl - 25x15, 25x14, 25x12
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    M1w4d3

    1. Squat - 135x10, 185x5, 225x3, 275x1, 315x1, 380x6, 380x6, 380x6

    SBD bent came in and it’s fantastic.

    Gonna take some time to break in but it felt nice.

    2. Good Morning - 45x10, 95x6, 115x12 @7, 115x12 @7.5

    Still dialing in form I’ll up the weight next time.

    3. Plate Loaded Leg Extension - 25x12, 50x15 @8.5, 50x15 @9, 50x15 @9.5

    4. Standing Banded Hip Abduction - 20, 20, 20
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    Registered User Filmbuff81's Avatar
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    M1w4d4

    1a. Overhead Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3
    1b. Push Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3

    2. One Arm Lat Pulldown - 70x10, 120x12 @9, 120x10 @9

    3. Floor Press - 140x6, 185x12 @7, 185x12 @7

    4. Plate Loaded Row - 50x10, 140x4, 160x10 @7, 160x10 @7.5

    5. Cable Fly - 50x20 @8.5, 50x20 @9

    6a. Incline Dumbbell Shrug - 40x15, 65x20 @9, 65x20 @9.5
    6b. Rear Lateral Raise - 10x15, 20x16 @9, 20x16 @9.5

    7. Ez Bar Skullcrusher - 70x10 @8, 70x10 @8.5

    Another solid day.
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    Registered User Filmbuff81's Avatar
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    M1w4d5

    1. 4” Block Pull - 135x5, 225x5, 275x3, 315x1, 365x1, 405x1, 455x1, 500x3 @8, 500x3 @8.5

    Should’ve been 4 reps for the top sets but I haven’t touched 500 since January, so still a victory.

    First set was mixed grip and then the 2nd set was straps.

    My left forearm and hand are really the limiting factors. Back has a lot more in it.

    2. Bulgarian Split Squat - 0x10, 50x12 @7, 50x12 @7

    3. Weighted Hyperextension - 70x10 @7, 70x10 @7

    Normally I do hip thrusts but too tired today.

    Took a diet break this week, and cut out some exercises in this day.

    Starting to feel beat up lifting heavy on this diet lol.

    One more day on week 4 then onto week 5 where it’s a pretty heavy week before a mini “deload”

    I normally can only last 4-6 weeks before I really start feeling it so it’ll be a Welcome break.
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