Dear diary

[Filmbuff81]

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.

[Filmbuff81]

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

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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.

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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.

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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

[Filmbuff81]

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.

[Filmbuff81]

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

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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.