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Thread: Dear diary

  1. #61
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    Highlights from last couple days of training.

    Squats 375 4x4

    Bench press 300 3x3

    Incline Bench 245 2x6

    Down about 7ish pounds so far this month, so it’s been a bit of a slog with work and being sick, but doing pretty decent overal.
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    Trap Bar Deadlift
    Set 1: 235 lb × 5
    Set 2: 275 lb × 3
    Set 3: 315 lb × 3
    Set 4: 405 lb × 1
    Set 5: 495 lb × 2
    Set 6: 495 lb × 2
    Set 7: 495 lb × 2
    Set 8: 495 lb × 2

    Chest Dip
    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: +50 lb × 10 @ 8
    Set 4: +50 lb × 10
    Set 5: +50 lb × 10 @ 8.5

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

    Pullover (Machine)
    Set 1: 110 lb × 15 @ 7
    Set 2: 110 lb × 15 @ 7
    Set 3: 110 lb × 15 @ 8

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

    Face Pull (Cable)
    Set 1: 90 lb × 20 @ 7.5
    Set 2: 90 lb × 20
    Set 3: 90 lb × 20

    Triceps Extension (Cable)
    Set 1: 70 lb × 15
    Set 2: 70 lb × 14
    Set 3: 70 lb × 10
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  3. #63
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    Last couple workouts

    Tuesday, January 28, 2020 at 7:24 AM

    Pull Up
    Set 1: 3 reps
    Set 2: 3 reps
    Set 3: 3 reps
    Set 4: 3 reps
    Set 5: 3 reps

    Hammer Strength High Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 160 lb × 10 @ 9
    Set 3: 160 lb × 10
    Set 4: 160 lb × 10

    Leg Press
    Set 1: 450 lb × 15 @ 7
    Set 2: 450 lb × 15 @ 7
    Set 3: 450 lb × 15 @ 7

    Calf Press on Leg Press
    Set 1: 450 lb × 12
    Set 2: 450 lb × 12
    Set 3: 450 lb × 10

    Upright Row (Cable)
    Set 1: 72.5 lb × 10 @ 7
    Set 2: 72.5 lb × 10 @ 7
    Set 3: 72.5 lb × 10

    Cable Hammer Curl
    Set 1: 50 lb × 8
    Set 2: 50 lb × 8
    Set 3: 50 lb × 8


    Wednesday, January 29, 2020 at 9:03 AM

    Overhead Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 6 [Warm-up]
    Set 3: 115 lb × 4 @ 8 [Warm-up]
    Set 4: 135 lb × 1 @ 8.5 [Warm-up]
    Set 5: 155 lb × 6
    Set 6: 155 lb × 6
    Set 7: 155 lb × 6
    Set 8: 155 lb × 6

    Egyptian Lateral Raise
    Set 1: 20 lb × 8 [Warm-up]
    Set 2: 30 lb × 8 @ 8
    Set 3: 30 lb × 8
    Set 4: 30 lb × 8 @ 9

    Seated Row (Cable)
    Set 1: 30 lb × 15 [Warm-up]
    Set 2: 110 lb × 12 @ 7.5
    Set 3: 110 lb × 12 @ 7.5
    Set 4: 110 lb × 12 @ 8

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 10
    Set 2: 25 lb × 10

    Push Up
    Set 1: 30 reps @ 7
    Set 2: 21 reps @ 7.5

    Losing some high rep strength as my diet continues.
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  4. #64
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    Squat (Barbell)
    Set 1: 135 lb × 10
    Set 2: 185 lb × 5
    Set 3: 225 lb × 3
    Set 4: 275 lb × 1
    Set 5: 315 lb × 1
    Set 6: 365 lb × 1
    Set 7: 405 lb × 5 @ 8
    Set 8: 405 lb × 5 @ 8.5
    Set 9: 405 lb × 5 @ 8.5
    Set 10: 405 lb × 5 @ 9

    Incline Bench Press (Dumbbell)
    Set 1: 55 lb × 8
    Set 2: 75 lb × 8
    Set 3: 75 lb × 8
    Set 4: 75 lb × 8

    Standing Single Leg curl
    Set 1: 100 lb × 10 @ 7
    Set 2: 100 lb × 10
    Set 3: 100 lb × 10 @ 7.5

    Lat Pulldown (Cable)
    Set 1: 120 lb × 10 @ 7.5
    Set 2: 120 lb × 10 @ 8
    Set 3: 120 lb × 10 @ 8.5

    EZ bar curl
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 55 lb × 15 @ 9.5
    Set 3: 55 lb × 15 @ 10
    Set 4: 30 lb × 15 @ 10 [Drop Set]

    Cable Crunch
    Set 1: 100 lb × 10 @ 7
    Set 2: 100 lb × 10 @ 7

    Solid day.

    Weight is down about 7.5lbs and strength is going up so I must be doing something right.
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  5. #65
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    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 × 3
    Set 6: 275 lb × 5 @ 8
    Set 7: 275 lb × 5 @ 8.5
    Set 8: 275 lb × 5 @ 8.5
    Set 9: 275 lb × 5 @ 9

    Cable Crossover
    Set 1: 70 lb × 15
    Set 2: 70 lb × 12
    Set 3: 70 lb × 12

    Hip Thrust (Barbell)
    Set 1: 225 lb × 8 [Warm-up]
    Set 2: 315 lb × 8 @ 7
    Set 3: 315 lb × 8 @ 7.5
    Set 4: 315 lb × 8 @ 7.5

    Single Arm Cable Row
    Set 1: 70 lb × 15 @ 6
    Set 2: 70 lb × 15 @ 6.5
    Set 3: 70 lb × 15 @ 6.5

    Arnold Press (Dumbbell)
    Set 1: 35 lb × 10 @ 6.5
    Set 2: 35 lb × 10 @ 6.5
    Set 3: 35 lb × 10 @ 7

    Triceps Extension
    Set 1: 120 lb × 15 @ 7.5
    Set 2: 120 lb × 15 @ 8
    Set 3: 120 lb × 12 @ 8

    Hex Bar Shrug
    Set 1: 315 lb × 12 @ 7.5
    Set 2: 315 lb × 12 @ 7.5
    Set 3: 315 lb x 12 @ 7.5
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  6. #66
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    Pull Up
    Set 1: 5 reps @ 9
    Set 2: 5 reps @ 9.5
    Set 3: 5 reps @ 10

    High Cable Row
    Set 1: 100 lb × 10 @ 8
    Set 2: 100 lb × 10 @ 8
    Set 3: 100 lb × 10 @ 8.5

    Leg Press
    Set 1: 490 lb × 15 @ 8
    Set 2: 490 lb × 15 @ 8.5
    Set 3: 490 lb × 15 @ 9

    Calf Press on Leg Press
    Set 1: 490 lb × 12 @ 8
    Set 2: 490 lb × 12
    Set 3: 490 lb × 12

    Upright Row (Cable)
    Set 1: 100 lb × 15 @ 7 [Warm-up]
    Set 2: 120 lb × 10 @ 8
    Set 3: 120 lb × 10 @ 8
    Set 4: 120 lb × 10 @ 8.5

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 8
    Set 2: 35 lb × 8 @ 7.5
    Set 3: 35 lb × 8 @ 8
    Set 4: 35 lb × 8 @ 8.5
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  7. #67
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    Trap Bar Deadlift
    Set 1: 225 lb × 5
    Set 2: 275 lb × 3
    Set 3: 315 lb × 3
    Set 4: 405 lb × 1
    Set 5: 465 lb × 1
    Set 6: 510 lb × 5 @ 8

    Chest Dip
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: +55 lb × 10 @ 8
    Set 4: +50 lb × 10 @ 8.5
    Set 5: +50 lb × 10 @ 8.5

    Glute Ham Raise
    Set 1: 12 reps @ 7
    Set 2: 12 reps @ 7.5
    Set 3: 10 reps @ 7

    Pullover (Machine)
    Set 1: 120 lb × 15 @ 8
    Set 2: 120 lb × 15 @ 8.5
    Set 3: 120 lb × 15 @ 8.5

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

    Face Pull (Cable)
    Set 1: 90 lb × 20 @ 7.5
    Set 2: 90 lb × 20
    Set 3: 90 lb × 20

    Triceps Extension (Cable)
    Set 1: 70 lb × 15
    Set 2: 70 lb × 14
    Set 3: 70 lb × 10
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  8. #68
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    Son has a double ear infection, wife has tonsillitis and bronchitis and I’m slowly getting it.

    Needless to say this is becoming a deload week due to a house of sickness lol.

    Explains why we were all sick before and kept getting sick.

    Been fighting off an infection.
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  9. #69
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    Finally feeling better. Managed to train slightly, but nothing much.

    Have to revert back to a upper/lower due to business picking up sooner than expected for the upcoming spring.

    Overall full body was fun and strength shot through the roof.

    I didn’t have any sort of aches or pains.

    Just no time for 5 days for a while now.

    Here’s my last couple workouts.

    Doms is hitting me hard just from the lack of training.

    Day 1 - Lower Strength
    Thursday, February 13, 2020 at 6:06 PM

    Squat (Barbell)
    Set 1: 135 lb × 10
    Set 2: 185 lb × 5
    Set 3: 225 lb × 3
    Set 4: 275 lb × 1
    Set 5: 315 lb × 1
    Set 6: 365 lb × 1
    Set 7: 390 lb × 5 @ 8
    Set 8: 390 lb × 5 @ 8.5
    Set 9: 390 lb × 5 @ 9

    Romanian Deadlift (Barbell)
    Set 1: 225 lb × 5
    Set 2: 305 lb × 5 @ 8
    Set 3: 305 lb × 5 @ 8
    Set 4: 305 lb × 5 @ 8.5

    Lunge (Dumbbell)
    Set 1: 45 lb × 8 @ 8
    Set 2: 45 lb × 8
    Set 3: 45 lb × 8 @ 8.5

    Calf Press on Leg Press
    Set 1: 370 lb × 15
    Set 2: 370 lb × 15
    Set 3: 370 lb × 15
    Set 4: 370 lb × 15

    Day 2 - Upper Strength
    Friday, February 14, 2020 at 6:55 AM

    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: 265 lb × 5 @ 8
    Set 7: 265 lb × 5 @ 8.5
    Set 8: 265 lb × 5 @ 8.5

    Chest Supported Row
    Set 1: 90 lb × 10
    Set 2: 180 lb × 6
    Set 3: 230 lb × 5 @ 6.5
    Set 4: 280 lb × 5 @ 7.5
    Set 5: 280 lb × 5 @ 7.5
    Set 6: 280 lb × 5 @ 8

    Overhead Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8 @ 8
    Set 3: 95 lb × 8 @ 8

    Lat Pulldown (Cable)
    Set 1: 160 lb × 8 @ 8
    Set 2: 160 lb × 8 @ 8.5

    Notes: Neutral/parallel grip

    Pec Deck (Machine)
    Set 1: 115 lb × 15 @ 7.5
    Set 2: 115 lb × 15 @ 8

    Lateral Raise (Dumbbell)
    Set 1: 15 lb × 15
    Set 2: 15 lb × 12

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 12
    Set 2: 25 lb × 12

    Triceps Pushdown (Cable - Straight Bar)
    Set 1: 50 lb × 15
    Set 2: 50 lb × 15
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    Some of the latest workouts

    Day 1 Upper
    Tuesday, February 25, 2020 at 12:36 PM

    Incline 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: 230 lb × 8
    Set 6: 230 lb × 8
    Set 7: 230 lb × 6

    Pec Deck (Machine)
    Set 1: 85 lb × 20
    Set 2: 85 lb × 17
    Set 3: 85 lb × 17

    Bench Press (Dumbbell)
    Set 1: 45 lb × 20
    Set 2: 45 lb × 18
    Set 3: 45 lb × 14

    Chest Supported Row
    Set 1: 90 lb × 10
    Set 2: 180 lb × 7
    Set 3: 255 lb × 12
    Set 4: 255 lb × 11
    Set 5: 255 lb × 10

    Lat Pulldown (Cable)
    Set 1: 120 lb × 13
    Set 2: 120 lb × 11
    Set 3: 120 lb × 9

    Upright Row (Barbell)
    Set 1: 50 lb × 21
    Set 2: 50 lb × 20
    Set 3: 50 lb × 16
    Set 4: 50 lb × 15

    Crunch (Machine)
    Set 1: 105 lb × 30
    Set 2: 105 lb × 23
    Set 3: 105 lb × 18

    Day 4 Lower
    Sunday, February 23, 2020 at 10:04 AM

    Deadlift (Barbell)
    Set 1: 185 lb × 5
    Set 2: 275 lb × 8
    Set 3: 275 lb × 7
    Set 4: 275 lb × 6

    Stiff Leg Deadlift (Barbell)
    Set 1: 255 lb × 8
    Set 2: 255 lb × 8
    Set 3: 235 lb × 7

    Leg Press
    Set 1: 340 lb × 25
    Set 2: 340 lb × 21

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

    EZ bar curl
    Set 1: 55 lb × 13
    Set 2: 55 lb × 12
    Set 3: 55 lb × 12

    Hex Bar Shrug
    Set 1: 225 lb × 25
    Set 2: 225 lb × 22
    Set 3: 225 lb × 18

    Day 2 Lower
    Thursday, February 20, 2020 at 6:22 AM

    Leg Press
    Set 1: 560 lb × 15
    Set 2: 560 lb × 15
    Set 3: 560 lb × 13

    Calf Press on Leg Press
    Set 1: 560 lb × 15
    Set 2: 560 lb × 15
    Set 3: 560 lb × 15
    Set 4: 560 lb × 15

    Squat (Barbell)
    Set 1: 205 lb × 20
    Set 2: 205 lb × 16

    Chest Dip
    Set 1: 20 reps
    Set 2: 15 reps
    Set 3: 15 reps

    Seated Overhead Press (Dumbbell)
    Set 1: 40 lb × 15
    Set 2: 40 lb × 13
    Set 3: 40 lb × 12

    Lying Leg Curl (Machine)
    Set 1: 85 lb × 15
    Set 2: 85 lb × 12
    Set 3: 85 lb × 10
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    Leg Press
    Set 1: 250 lb × 15
    Set 2: 340 lb × 10
    Set 3: 430 lb × 6
    Set 4: 570 lb × 16
    Set 5: 570 lb × 15
    Set 6: 570 lb × 14

    Calf Press on Leg Press
    Set 1: 340 lb × 10
    Set 2: 430 lb × 6
    Set 3: 570 lb × 16
    Set 4: 570 lb × 15
    Set 5: 570 lb × 15

    Squat (Barbell)
    Set 1: 210 lb × 20
    Set 2: 205 lb × 16

    Notes: Safety bar today

    Chest Dip
    Set 1: 21 reps
    Set 2: 13 reps
    Set 3: 13 reps

    High Incline Press (Dumbbell)
    Set 1: 40 lb × 20
    Set 2: 40 lb × 16
    Set 3: 40 lb × 11
    Set 4: 40 lb × 10

    Lying Leg Curl (Machine)
    Set 1: 85 lb × 15
    Set 2: 85 lb × 15
    Set 3: 85 lb × 14
    Set 4: 85 lb × 10
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    Long time no log

    Figured I’d try logging again.

    Who knows who even exists on here anymore haha.

    Obviously everyone is having a crazy year myself included.

    Here’s a workout I did today.

    Full Body 1
    Saturday, September 19, 2020 at 5:03 PM

    Current BW = 258.

    I’ve been swinging from 237-260-245-258 haha.

    Needless to say I’ve just accepted this year as a quasi bulk lol.

    Gonna start dieting again soon to see what I’m working with.

    Squat (Barbell)
    Set 1: 135 lb × 12
    Set 2: 185 lb × 6
    Set 3: 225 lb × 5
    Set 4: 275 lb × 1
    Set 5: 315 lb × 1
    Set 6: 365 lb × 1
    Set 7: 410 lb × 4
    Set 8: 410 lb × 4
    Set 9: 410 lb × 4
    Set 10: 410 lb × 4

    Incline Bench Press (Dumbbell)
    Set 1: 40 lb × 15
    Set 2: 65 lb × 8
    Set 3: 100 lb × 8 @ 8
    Set 4: 100 lb × 8 @ 8.5
    Set 5: 100 lb × 8 @ 9

    Standing Single Leg curl
    Set 1: 65 lb × 15
    Set 2: 85 lb × 10 @ 6
    Set 3: 85 lb × 10 @ 6
    Set 4: 85 lb × 10 @ 6

    Lat Pulldown (Cable)
    Set 1: 85 lb × 15
    Set 2: 115 lb × 10 @ 7
    Set 3: 115 lb × 10 @ 7
    Set 4: 115 lb × 10 @ 7

    Notes: Parallel Grip

    EZ bar curl
    Set 1: 40 lb × 15
    Set 2: 40 lb × 15
    Set 3: 20 lb × 20 [Drop Set]

    Notes: Dealing with forearm issues so I did BFR for this.

    Cable Crunch
    Set 1: 115 lb × 12
    Set 2: 115 lb × 12
    Set 3: 115 lb × 12
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    Full Body 2

    1. Bench Press
    45x20
    95x8
    135x5
    185x3
    225x3
    275x3
    275x3
    275x3

    2. Low To High Cable Fly
    25x15 @8
    25x15 @8.5
    25x15 @9

    3. Romanian Deadlift
    135x8
    135x8
    185x12 @6
    185x12 @6.5
    185x12 @7

    4. Plate Loaded Row
    50x20
    100x15 @6
    100x15 @6
    100x15 @6.5

    5. Arnold Press
    25x15
    30x10 @7
    30x10 @7
    30x10 @7.5

    6. Rope Pushdown
    115x15 @7
    115x15 @8
    115x9 @9

    7. Trap Bar Shrug
    185x12
    235x12 @6
    235x12 @6
    235x12 @6
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    Last couple workouts.

    Too lazy to format.

    1. Pull-Up - 6, 6, 6
    2. Rear Deltoid Row - 50x15, 120x10 @8, 120x10 @8, 120x10 @8.5
    3. Leg Press - 325x15, 415x12, 508x15 @6, 505x15 @6.5, 405x15 @7
    4. Calves On Leg Press - 325x8, 415x8 @7, 415x8 @7, 415x8 @7, 415x8 @7
    5. Cable Upright Row - 125x10 @7, 125x10 @7.5, 125x10 @7.5
    6. Hammer Curl - 25x8 @8, 25x8 @8.5, 25x8 @8.5


    1. Deadlift - 135x5, 185x3, 225x3, 275x1, 325x1, 395.2x2, 395.2x2, 395.2x2, 395.2x2
    2. Weighted Dip - 0x10, 25x6, 45x10 @8, 45x10 @8.5, 45x10 @9
    3. Weighted Glute Ham Raise - 0x10 @6, 0x10 @6.5, 0x10 @6.5
    Probably could’ve added weight today but I was feeling spent and didn’t want to hold onto 5-10lbs lol.
    4. Cable Rope Pullover - 100x15 @7, 100x15 @8, 100x15 @8
    5. Dumbbell Lateral Raise - 10x15, 20x20 @7, 20x17 @7, 20x14 @7
    6. Face Pull - 60x20 @6.5, 60x20 @7, 60x20 @7
    7. Overhead Tricep Rope Extension - 60x15 @7, 60x15 @7, 60x15 @7.5
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    Full body 5

    1. Overhead Press
    45x15
    65x8
    95x4
    135x6, 135x6, 135x6, 135x6

    2. Egyptian Cable Lateral Raise
    10x8, 25x8, 35x8 @8, 35x8 @8.5, 35x8 @8.5

    3. Seated Row
    85x15
    135x12 @7, 135x12 @7, 135x12 @7.5

    4. Lateral Band Walk / Hip Hinge Abduction - 20, 20, 20

    5. Incline Dumbbell Curl
    20x10, 30x10 @8, 30x10 @8.5

    6. Weighted Push-Up
    0x21 @6, 0x12 @6
    Reps dropped off a cliff lol. I’m very fast twitch for pressing so I can’t be surprised.

    Once I get in the 25-35 range for both sets I’ll add weight.

    7. Single-Leg Extension -
    Right leg
    85x15 @7, 85x15 @8, 85x15 @8.5

    Left leg
    85x15 @7, 85x15 @8, 85x15 @8.5
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    Full body 1

    1. Squat
    135x10
    185x6
    225x5
    275x3
    325x1
    385.9x6, 385.9x6, 385.9x6

    Still had quad doms from leg extensions the other day and just felt like **** today, but weights went up and I’d say final set was maybe an RPE 9.

    “Light” squats didn’t fee so light lol.

    2. Incline Dumbbell Press
    30x15
    65x8
    100x8 @7.5, 100x8 @8.5, 100x8 @8.5

    Same weight as last week, trying to dial the reps in more. Might add a pause to ensure I stay tight.

    3. Standing Single Leg Curl
    85x10
    Left leg - 95x13+95x7+95x5+95x5
    Right leg - 95x13+95x7+95x5+95x5

    Hit the same reps per leg but I’d say right leg felt a little weaker.

    4. Parallel Grip Pulldowns
    75x12, 125x10+125x5+125x5+128x5+125x5+125x5

    5. EZ Bar Curl 40x18+40x8+40x7+40x6+40x6+40x10

    Did myo reps for leg curls, Pulldowns, and curls.

    Squats and pressing took a while so i didn’t wanna burn out on a massively long workout today.

    I’ve been playing with my split all year, fell back into full body since even though I feel tired, workouts are still Pretty productive.

    With the weights I’m currently pushing, traditional lower body days destroy me.

    Last time I did full body to start the year it wasn’t as draining as this time, but I’m just pushing bigger weights now which is probably contributing to the larger feeling of fatigue.

    I may transition back to something “normal” if my full body high Frequency attempt sucks balls.

    By normal I mean a p/p/l or some more John meadows house of pain.
    Last edited by Filmbuff81; 10-10-2020 at 09:39 PM. Reason: Formatting
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    Full body 2

    1. Bench Press - 45x20, 95x8, 135x5, 185x3, 225x1, 260x5, 260x5, 260x5

    2. Low To High Cable Fly - 25x15 @8, 25x15 @8.5, 25x15 @9.5

    3. Romanian Deadlift - 135x12, 135x8, 185x12 @6.5, 185x12 @7, 185x12 @7.5

    4. Plate Loaded Row - 50x15, 105x15 @6, 105x15 @7, 105x15 @7.5

    5. Arnold Press - 30x10, 40x10 @7, 40x10 @7.5, 40x10 @7.5

    6. Rope Pushdown - 115x15 @7.5, 115x15 @8, 115x15 @9

    7. Trap Bar Shrug - 185x12, 235x12 @6, 235x12 @6.5, 235x12 @6.5
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    Full body 3

    Very busy week of work, so these workouts feel rough lol, but Plowing ahead.

    1. One Arm Lat Pulldown - 115x10, 115x10, 135x6 @8, 135x6 @8, 135x6 @8.5

    Normally I’ve been doing band assisted here but my left shoulder wasn’t happy, so I swapped them out.

    Doubtful I’ll bother doing pull-ups until I can set up a neutral grip.

    2. Rear Deltoid Row - 50x15, 125x10 @8, 125x10 @8.5, 125x10 @8.5

    3. Leg Press - 325x15, 415x12, 505x15 @6, 505x15, 505x15

    4. Cable Upright Row - 75x15, 127.5x10 @7, 127.5x10 @7, 127.5x10 @7.5

    5. Hammer Curl - Myo Reps 25x17+10+7+6+5
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    Last couple workouts.

    Hectic week of work but finally back on track after not being able to train for a few days.

    Full body 4

    1. Deadlift - 135x8, 185x5, 225x3, 275x1, 315x1, 375x5, 375x5, 375x5

    2. Weighted Dip - BWx10, BWx10, 45x10 @8, 45x10 @9, 45x10 @9

    3. Weighted Glute Ham Raise - 0x10 @7, 0x10 @8, 0x10 @8.5

    4. Single-Leg Extension

    35x15, 85x15 @7, 85x15 @7.5, 85x15 @8.5, 85x15 @6.5, 85x15 @7.5, 85x15 @8.5

    5. Cable Rope Pullover - 85x15, 105x15 @7, 105x15 @8, 105x15 @8.5

    6. Dumbbell Lateral Raise - 10x15, 20x20 @7.5, 20x20 @8.5, 20x17 @9

    7. Face Pull - 45x15, 75x15 @7, 75x15 @7.5, 75x15 @8

    8. Overhead Tricep Rope Extension - 75x15 @6.5, 75x15 @7.5, 75x15 @8.5

    Full body 5

    1. Overhead Press - 45x15, 65x10, 95x4, 117.5x10, 117.5x10, 117.5x10, 117.5x10

    2. Egypt Cable Lateral Raise - 20x8, 30x4, 37.5x8 @8, 37.5x8 @8.5, 37.5x8 @9

    2 second eccentriics

    3. Seated Row - 85x15, 135x12 @7.5, 135x12 @8, 135x12 @9

    4. Lateral Band Walk / Hip Hinge Abduction - 20, 20, 20

    5. Incline Dumbbell Curl - 20x15, 30x10 @8, 30x10 @9, 30x10 @9

    6.Push-Up - 22 @7, 13 @7 - 60s rest kills the reps pretty fast.

    7. Kneeling Cable Crunch - 135x12 @7, 115x12 @7
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    Full body 1

    1. Squat - 135x10, 185x6, 225x3, 275x3, 315x1, 385x1, 425x4 @8, 425x4 @8.5, 425x4 @9, 425x4 @9

    2. Incline Dumbbell Press - 40x12, 65x6, 100x10 @9, 100x8 @9, 100x7 @9

    3. Standing Single Leg Curl - 55x12, 105x10 @7, 105x10 @7, 105x10 @7.5

    4. Parallel Grip Pulldowns - 105x10, 125x10 @7, 125x10 @7.5, 125x10 @8.5

    5. EZ Bar Curl - 15x20, 50x15 @8, 50x18 @10+50x18 @10
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    Full body 2

    1. Bench Press - 45x20, 95x8, 135x5, 185x3, 235x1, 285x3, 285x3, 285x3

    2. Low To High Cable Fly - 30x17 @9, 30x16 @9, 30x16 @9.5

    3. Romanian Deadlift - 135x9, 135x7, 195x12 @7, 195x12 @7.5, 195x12 @7.5

    4. Plate Loaded Row - 50x15, 110x15 @7, 110x15 @7.5, 110x15 @8

    5. Arnold Press - 40x10 @7, 40x10 @7.5, 40x10 @8

    6. Rope Pushdown - 115x15 @7.5, 115x15 @8.5, 115x15 @9.5

    7. Trap Bar Shrug - 185x12, 235x12 @7, 235x12 @7, 235x12 @7.5

    Seems I’ve managed to adjust to the frequency. The last 4 workouts haven’t let me dying.

    My lower back is feeling fatigued, but overall things are going decent.
    Last edited by Filmbuff81; 10-07-2020 at 08:07 PM.
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    Full body 2

    This was yesterday’s workout.

    Strained my back today, so may need to adjust training a bit.

    1. Bench Press - 45x20, 95x8, 135x5, 185x3, 235x1, 285x3, 285x3, 285x3

    2. Low To High Cable Fly - 30x17 @9, 30x16 @9, 30x16 @9.5

    3. Romanian Deadlift - 135x9, 135x7, 195x12 @7, 195x12 @7.5, 195x12 @7.5

    4. Plate Loaded Row - 50x15, 110x15 @7, 110x15 @7.5, 110x15 @8

    5. Arnold Press - 40x10 @7, 40x10 @7.5, 40x10 @8

    6. Rope Pushdown - 115x15 @7.5, 115x15 @8.5, 115x15 @9.5

    7. Trap Bar Shrug - 185x12, 235x12 @7, 235x12 @7, 235x12 @7.5
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    Last couple workouts

    My lower back is pretty messed up. So adjusting my training for a while to work around things.

    Subbing in hack squats to replace squats for a bit probably.

    Kinda disappointing with how well training has been going this year, but not the end of the world. Especially since I’m after physique goals vs pure strength.

    Day 2 - Legs 1
    Friday, October 9, 2020 at 11:56 AM

    Hack Squat
    Set 1: 180 lb × 15
    Set 2: 230 lb × 10
    Set 3: 270 lb × 5
    Set 4: 320 lb × 3
    Set 5: 275 lb × 16 @ 7
    Set 6: 275 lb × 16 @ 7.5

    Leg Press
    Set 1: 390 lb × 8
    Set 2: 450 lb × 4
    Set 3: 540 lb × 15 @ 7
    Set 4: 540 lb × 15 @ 7.5

    Calf Press on Leg Press
    Set 1: 360 lb × 10
    Set 2: 450 lb × 8
    Set 3: 540 lb × 10
    Set 4: 540 lb × 6 [Drop Set]
    Set 5: 540 lb × 6 [Drop Set]
    Set 6: 540 lb × 6 [Drop Set]

    Standing Single Leg curl
    Set 1: 80 lb × 17 @ 7
    Set 2: 80 lb × 16 @ 7

    Cable Crunch
    Set 1: 130 lb × 20
    Set 2: 130 lb × 7 [Drop Set]
    Set 3: 130 lb × 7 [Drop Set]
    Set 4: 130 lb × 7 [Drop Set]

    Drop sets are Myo reps, but my app just says drop set.

    No lower back pain with this setup so that’s good.

    Day 1 - Push 1

    Thursday, October 8, 2020 at 8:40 AM

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 10
    Set 3: 135 lb × 10
    Set 4: 185 lb × 5
    Set 5: 235 lb × 8 @7
    Set 6: 235 lb × 6 @7

    Low To High Cable Fly
    Set 1: 30 lb × 8
    Set 2: 30 lb × 18
    Set 3: 30 lb × 17

    Push Up
    Set 1: +10 lb × 17
    Set 2: +10 lb × 14

    Upright Row (Cable)
    Set 1: 80 lb × 15
    Set 2: 130 lb × 15
    Set 3: 130 lb × 13

    EZ bar curl
    Set 1: 25 lb × 15
    Set 2: 50 lb × 15
    Set 3: 50 lb × 13

    Delts and biceps will still have higher frequency, so they will get hit on all upper body days.
    Last edited by Filmbuff81; 10-10-2020 at 09:42 PM.
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    Chest Supported Row
    Set 1: 50 lb × 15
    Set 2: 100 lb × 8
    Set 3: 140 lb × 3
    Set 4: 210 lb × 3
    Set 5: 160 lb × 10 @ 7
    Set 6: 160 lb × 10 @ 7.5

    Wide grip Rear Delt Row
    Set 1: 100 lb × 10
    Set 2: 120 lb × 13 @ 7
    Set 3: 120 lb × 12 @ 7

    Parallel Pulldown
    Set 1: 130 lb × 7
    Set 2: 100 lb × 15 @ 7
    Set 3: 100 lb × 14 @ 7

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 17 @ 7
    Set 2: 25 lb × 15 @ 7
    Set 3: 25 lb × 9 @ 8 [Drop Set]

    Reverse Fly (Cable)
    Set 1: 20 lb × 17 @ 7
    Set 2: 20 lb × 15 @ 7

    Egyptian Lateral Raise
    Set 1: 20 lb × 13 @ 7
    Set 2: 20 lb × 12 @ 7

    Hex Bar Shrug
    Set 1: 225 lb × 20 @ 7
    Set 2: 225 lb × 18 @ 7

    Solid day, I could shrug more but easing back into the lower back work so picking up a heavy barbell wasn’t a priority.
    Last edited by Filmbuff81; 10-11-2020 at 03:20 PM.
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    High Evolutionary - W1D1 - Legs

    Back on the John Meadows train.

    Using some of the lower volume programs for my cut to help with recovery.

    1. Standing Single Leg Curl -
    70x20, 70x20
    100x4
    120x4

    Right leg
    140x8 @9.5+110x7 @10+110x10 partials from stretched position

    Left leg
    140x9 @9.5+110x9+110x10 partials from stretched position

    2. Hack Squat Machine
    90x10
    180x8
    270x4
    320x10 @7.5-8
    345x11 @9

    3. Leg Press
    360x4
    450x4
    540x4
    630x10 @9+630x7+630x5 - 20 second clusters

    4. Stiff Leg Deadlift - 135x6, 185x10

    3 second eccentric + 3/4 lockout.

    Lower back felt decent, but wasn’t planning to push it.
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    High Evolutionary - W1D2 - Chest/Shoulders/Abs

    1. Decline Dumbbell Bench Press
    25x20
    45x15
    65x4
    80x4
    100x10 @9.5
    100x9 @10
    Drop set 70x6 @10

    I’m going to need to get more 10lb plates so I can start making some bigger DBs.

    2. Decline Bench Press
    135x6
    185x6
    205x4
    225x8 @7.5
    255x8 @10

    3. High To Low Cable Crossover
    50x10

    20 second cluster set
    80x10 @7.5+80x14 @9.5+80x10 @10

    4. Pec Minor Dips - 0x9 @10, 0x8 @9.5, 0x8 @10

    First time doing these so took some getting used to but they were definitely hitting lower and putter chest hard.

    5. Cable Reverse Fly
    20x22 @9, 20x20 @9.5, 20x20 @10

    I did this single armed to really focus in on my rear delts and to say they were pumped would be an understatement.

    6. Heavy Partial Side Lateral Raise

    40x20 @9.5, 40x20 @10, 40x20 @10

    These great pretty intense the last 5 reps.

    7. Incline Y Raise - 10x18 @9.5, 10x17 @10

    After all the heavy partials these are pretty gnarly.

    8. Kneeling Cable Crunch
    120x15
    150x13 @9, 150x13 @9.5, 150x12 @10, 150x11 @10

    Abs were cramping the last couple sets, so definitely hitting the target on these.

    All in all a solid day. Could barely move my shoulders after, in a good way of course, and now onto back tomorrow.
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    High evolutionary- W1D3 - Back

    1. Meadows Row
    25x15, 50x10, 75x4, 85x15 @9.5, 105x8 @10

    Always love me some meadows rows. Pump is pretty gnarly every time.

    2. Banded Pullup - 9, 8, 7

    Need to get a proper pull-up bar mounted, using my barbell on my rack is kinda funky.

    Today was a gray and orange band

    3. Straight-Arm Lat Pulldown - 20x10, 30x10, 30x10

    Normally these would be banded dumbbell pullovers, but I need to get a 40lb dB. I have a 25 and 65 hex.

    I can do the 65, but it’s a tad awkward to setup.

    Still got the desired stretch from these, but I prefer rope pullovers or the banded dB.

    4. One Arm Lat Pulldown - 80x4, 110x10 @9.5, 110x10 @10

    Lateral flexion on these really pumps the lat full of blood, baby lat cramps after.

    5. Rear Deltoid Row
    50x4
    100x14 @9.5
    140x10 @10+100x12 @10

    6. BW Hyperextension - 18 and 16 reps both to failure.


    7. Lying Leg Raise - 15, 12, 9, 8

    These felt decent. Sometimes my hip flexors still take over a bit, so I need to be a little mindful to ensure I’m actually curling my abs.

    I’ll be having back doms tomorrow for sure.
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    High Evolutionary - W1D4 - Arms

    1. Drag Curl - 20x16, 30x15, 40x15, 50x13 @10, 50x12 @10, 50x11 @10

    2. Dumbbell Preacher Curl - 25x10 @9.5, 25x10 @10, 25x10 @10

    3. Hammer Curl - 25x12 @10, 25x9 @10, 25x8 @10

    4. Rope Pushdown - 70x15, 110x12 @8, 120x10 @9.5, 120x10 @10, 120x9 @10

    5. Cable Tricep Pushdown (Dual Single Handles) - 70x10, 100x10, 120x12, 140x12 @9.5, 140x12 @9.5, 140x12 @10

    6. Overhead Tricep Rope Extension - 100x10 @10, 100x8 @10, 100x7 @10

    Solid day. I haven’t done drag curls before but really
    Enjoyed them.

    Legs again tomorrow to close out the week and then week 2 chest/shoulders gets hit twice.
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    High Evolutionary - W1D5 - legs

    Closed the week out in style and I look forward to not being able to walk This weekend.

    To say I’m happy to not see legs for 5-6 days would be an understatement.

    1. Standing Single Leg Curl

    50x20, 70x20, 100x4, 120x4

    140x10 @9.5,
    140x10 @10+110x10+110x10
    140x10 @10+110x10+110x10

    2nd cluster is 10 partials from the stretched position.

    2. Hack Squat Machine

    Warmups
    90x10, 180x8, 270x4,

    Work sets
    320x10, 350x10 @9.5, 350x10 @10+350x7 @10+350x5 @10

    The cluster set was pretty intense.

    3. Stiff Leg Dumbbell Deadlift - 5 second eccentrics - 65x10 @9.5, 65x9 @10

    Legs were super wobbly so this was all I could muster weight wise.

    4. Dumbbell Bulgarian Split Squat - 40x10, 40x10

    At this point this is just evil.

    My legs feel low key on fire and it’s been like 30 minutes since I trained.
    Last edited by Filmbuff81; 10-16-2020 at 03:30 PM.
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    High Evolutionary- W2D1 - Chest/Shoulders/Abs

    1. Slight Incline Dumbbell Press

    40x17, 65x13, 80x4,
    100x10 @7.5, 110x10 @10

    Gonna need some 120s in the near future.

    2. Incline Bench Press - 135x5, 185x3, 235x8 @8.5, 250x7 @10

    3. Incline Stretch Push Up - 11, 10, 7

    Sets to failure.

    Chest fried.

    Superset

    4a. Weighted Dip - 0x13 @10, 0x12 @10, 0x9 @10
    4b. Rear Lateral Raise - 20x20 @9.5, 20x20 @10, 20x20 @10

    Dead. Last few reps of 3 set of rear laterals were partials.


    5. Incline Y Raise

    15x15 @9.5, 15x15 @10, 15x15 @10

    Last few reps were partials on set 3.

    6. Landmine Shoulder Press
    10x10, 25x5, 50x3,

    75x8 @9, 75x8 @9.5, 75x8 @10

    I look forward to not being able to raise my
    Arms past 15 degrees this weekend.

    Serratus got way more pumped than i expected during these.

    7. Kneeling Cable Crunch

    120x10,

    150x20 @9+150x7 @9.5+150x7+150x6 - Myo Reps

    This was a diabolical day.
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