Fierce 5: "Stay Fresh" Edition - The Novice Upper Lower High Frequency Training Log

[Camarija]

Tuesday March 9, 2021

Hip Adduction
70 lbs - 12 Reps, 12 Reps (too easy)

Hip Abduction
70 lbs - 15 Reps, 15 Reps (too easy)

Belt squat
45 x 4 + 25 x 2 - 12 reps - yes
45 x 4 + 35 x 2 - 12 reps - yes
45 x 6 - 12 reps - yes
45 x 4 + 25 x 2 - 12 reps - yes

Romanian Deadlift
135 lbs x 12 - easy stretching
135 lbs X 12 - easy stretching
135 lbs x 12 - yup easy
135 lbs x 12 - yup easy

Leg Extension
70 lbs - 15 Reps, 15 Reps [too easy]

Seated Leg Curl
70 lbs - 15 Reps, 15 Reps [challenge]

Decline Ab Crunch
25 lbs - 15 reps - yup
25 lbs - 12 reps - yup
25 lbs - 10 reps - yup

Reverse Hyper
70 lbs - 15 reps - easy
70 lbs - 15 reps - good
70 lbs - 12 - perfect

One Leg Calf Raise
15 reps
12 reps

---

Thursday March 11, 2021

Pull Up Pronate
16 Reps
10 Reps
9 Reps

HS Chest Press (7 lb starting)
Seat Height 9
45 lbs + 25 lbs x 12 reps - yes
45 lbs + 35 lbs x 9 reps - yes
45 lbs + 35 lbs + 2x5 lbs x 5 reps - yes
45 lbs + 25 lbs x 7 reps - yes

HS ISO Row Pronate
(Seat Height: #9)
[2x45 lbs + 25 lbs = 115 lbs Per Arm]
12 Reps - feels perfect
11 Reps - yes
9 Reps - yes
7 Reps - yes

Incline DB Bench (slow with squeeze at top)
55 lbs x 18 Reps - yes
55 lbs x 15 Reps - yes
55 lbs x 8 Reps - yes

One Arm Face Pull (10 lbs)
12 Reps
10 Reps
10 Reps

Cable Lateral Raise (10 lbs)
8 Reps

---

Friday March 12, 2021

Hip Adduction
75 lbs - 15 Reps, 15 Reps - good

Hip Abduction
75 lbs - 20 Reps, 20 Reps - good

Back Squat
135 lbs x 12
155 lbs x 12
175 lbs x 12 - yes, good
155 lbs x 8 - pretty good, took it easy

Pull Ups Wide Pronate:
3 Reps

Romanian Deadlift
135 lbs x 12 - easy, nice stretch
155 lbs x 12 - great
155 lbs x 12 - nice and easy
135 lbs x 12 - easy AF

Pull Ups Wide Pronate:
5 Reps - yup

Hip Thrust
135 lbs x 15 reps, 15 reps, 10 reps - great

Pull Ups Wide Pronate:
5 Reps - yup

Leg Extension
80 lbs - 15 Reps, 15 Reps, 15 reps - my leg hair gets pulled off

Pull Ups Wide Pronate:
5 Reps - yup

Seated Leg Curl
80 lbs - 15 Reps, 15 Reps, 10 reps - great

Pull Ups Wide Pronate:
5 Reps - yup

Decline Ab Crunch
25 lbs - 15 reps - 12 reps - 12 reps

Pull Ups Wide Pronate:
5 Reps - yup

One Leg Calf Raise
12 reps - 10 reps - 7 reps

---

Saturday March 13, 2021

Pull Up Pronate
16 Reps - yes
9 Reps - yes
7Reps - yes

DB Chest Press
75 lbs x 12 - yes
75 lbs x 8 - yes
75 lbs x 6 - yes
75 lbs x 7 - yes

T Bar Row Wide Pronate
[2x45 lbs = 90 lbs]
12 Reps - yes
8 Reps - yes
8 Reps - yes
8 Reps - yes

Incline DB Bench (slow with squeeze at top)
60 lbs x 16 Reps - yes
65 lbs x 9 Reps - yes
65 lbs x 7 Reps - yes

One Arm Face Pull (10 lbs) [25 lb]
12 Reps - yes
10 Reps - yes
12 Reps - yes

Cable Lateral Raise (10 lbs) [25 lb]
10 Reps - yes
10 Reps - yes

Decline French Press
65 lbs
13 Reps - 12 Reps - 8 Reps

Cable Curl
22.5 lbs [45 lbs]
12 Reps - 12 Reps - 8 Reps

---

Monday March 15, 2021

Pull Ups Wide Pronate:
5 Reps

Back Squat
135 lbs x 12
185 lbs x 10
185 lbs x 10
135 lbs x 12

Romanian Deadlift
135 lbs x 12
185 lbs x 12 - yes
185 lbs x 12 - yes
135 lbs x 12

---

Wednesday March 17, 2021

Pull Up Neutral
15 Reps - 9 Reps *- 6 Reps *- 5 Reps*

Dips
15 Reps - 10 Reps - 9 Reps - 8 Reps - 9 reps

Cable Row Medium Neutral
[115 lbs]
18 Reps - 14 Reps - 10 Reps - 11 Reps - 11 Reps

DB Shoulder Press [50 lbs]
12 Reps - 8 Reps - 6 Reps - 6 Reps

One Arm Face Pull (10 lbs) [25 lb]
12 Reps * - 12 Reps *

Decline French Press
65 lbs
11+1 Reps - 10 Reps - 8 Reps

Bb curl
[45 lbs]
20 Reps - 10 Reps - 10 Reps

Lateral + rear
15 + 12 / 12 + 10

---

Thursday March 18, 2021

Bench
Bar x 10
135 lbs x 10
185 x 5
205 x 5
205 x 10
205 x 5 (3 second pause)
205 x 5 (3 second pause)

Pull Ups Wide Pronate
13
4
5
6

Incline Bench
Bar x 10
135 lbs x 10
135 lbs x 9 +1
135 lbs x 10

T bar Row
55 lbs x 15 - wide
80 lbs x 8 - neutral
70 lbs x 10 - neutral

Cable low to high cross
20 lb x 15
30 lb x 12
40 lb x 8

Cable Row Close Neutral
80 lbs x 20 reps
120 lbs x 12 reps
120 lbs x 10 reps

---

Friday March 19, 2021

Pull Ups Wide Pronate:
8 Reps

Back Squat
135 lbs x 12 - ok
185 lbs x 10 - ok
205 lbs x 8 - ok
135 lbs x 12 - ok

Romanian Deadlift
135 lbs x 12 - ok
185 lbs x 12 - ok
185 lbs x 12 - ok
185 lbs x 8 - ok

Hip Thrust
135 lbs x 15 reps*, 12 reps*, 10* reps

Decline Ab Crunch
25 lbs - 15 reps* - 12 reps* - 10 reps*

One Leg Calf Raise
12 reps* - 10 reps* - 8 reps*

---

Monday March 22, 2021

BB Bench Press
135 lbs x 10 - ok
185 lbs x 5 - ok
225 lbs x 5 - ok
225 lbs x 5 - ok
225 lbs x 5 - ok

One Arm Face Pull
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok

HS ISO Row Pronate
(Seat Height: #9)
[2x45 lbs + 25 lbs = 115 lbs Per Arm]
14 Reps - ok
10 Reps - ok
10 Reps - ok

DB Incline Bench
Setting Height #3
65 lbs x 13 Reps - ok rir 2?
65 lbs x 9 Reps - ok - rir 0 to 1
65 lbs x 7 Reps - ok

Pull Up Wide Neutral
14 Reps - ok
8 Reps - ok
7 Reps - ok

Cable Lateral Raise
10 lbs x 12
10 lbs x 10
10 lbs x 10

Cable One Arm Rear Delt Raise
Height: just below 10
15 lbs x 8
10 lbs x 8 - ok
10 lbs x 8 - great

Decline French Press
70 lbs x 14 Reps Slow Low Decline
70 lbs x 10 Reps - yup slow
70 lbs x 6 Reps - ok

Cable Curl
25 lbs x 10 Reps - ok
25 lbs x 8 Reps - ok
25 lbs x 6 Reps - ok

Pull Up Wide Pronate
6 Reps - slow

---

I'm getting back into the swing of things. I've transitioned back into light barbell squats, as well as light bench press. I'll probably pick up with deadlifts as well eventually. For the next 10 weeks or so I'll be building back my strength base, not worrying too much about calories, just getting my protein in and eyeballing maintenance calories.

My objective is that by the end of 10 weeks I'll be back to Back Squats of 275 lbs x 5 for 3 sets. Romanian Deadlifts could be up to 315 x 8 for 3 sets. My Bench is somehow unaffected by my time off, im back to a estimated 1 RM of 275 lbs so that's kind of neat, I'll focus on bringing up my weighted dip to +35 lbs for 3 sets of 5. Maybe I'll also work on my pulling strength from different angles to bring up my upper back.

I'll reassess on Memorial Day and figure out if I need to bulk or cut. Most likely I should probably be bulking for the next year or so but we'll see how it goes. But yeah, at that point in my training I'll be looking to get back onto a real program, specifically for physique bulking.

[Camarija]

Wednesday March 24, 2021

Hip Adduction
75 lbs - 12 Reps, 12 Reps

Hip Abduction
85 lbs - 12 Reps, 15 Reps

Cossack Squats
5 Reps

Pullup Wide Pronate
5 Reps

Back Squat
135 lbs x 10 reps - ok
185 lbs x 8 reps - ok
225 lbs x 5 reps - ok
245 lbs x 5 reps - ok
225 lbs x 6 reps - ok

Romanian Deadlifts
135 lbs x 12 reps - ok
185 lbs x 10 reps - ok
225 lbs x 8 reps - ok
245 lbs x 8 reps - ok
225 lbs x 10 reps - ok

Pullup Wide Pronate
8 Reps

Leg Extension
85 lbs - 15 Reps
100 lbs - 12 Reps, 10 Reps

Seated Leg Curl
85 lbs - 15 Reps*, 15 Reps*, 12 Reps

Pullup Wide Pronate
8 Reps

Decline Ab Crunch
25 lbs - 15 reps*, 12 reps*, 10 reps*

Reverse Hyper
70 lbs - 15 reps*, 15 reps*, 12 reps*

Pullup Wide Pronate
8 Reps*

One Leg Calf Raise
15 reps*, 12 reps*, 10 reps*

Pullup Wide Pronate
8 Reps - ok

---

Thursday March 25, 2021

Dip
Belt (209 lbs) x 10
Belt + 25 lbs (234 lbs) x 10 - too easy
Belt + 35 lbs (244 lbs) x 10 - rir 1/2
Belt + 45 lbs (254 lbs) x 7 - rir 1

Reverse Pec Dec
55 lbs x 20
70 lbs x 15 - good
85 lbs x 15 - PERFECT!!
85 lbs x 15 - perfect

HS ISO Row Pronate
(Seat Height: #9)
[2x45 lbs + 25 lbs = 115 lbs Per Arm]
14 Reps - great and slow
10 Reps - ok great all out
10 Reps - perfect

DB Shoulder Press
50 lbs x 10 Reps - perfect
50 lbs x 8 Reps - perfect
50 lbs x 6 Reps - perfect

One Arm Face Pull
10 lbs - 10 Reps - love it
10 lbs - 8 Reps - perfect
10 lbs - 8 Reps - perfect

Pull Up Wide Pronate
12 Reps - every single rep was clean
8 Reps - every rep was clean and perfect
6 Reps - every rep was clean and perfect

Hammer Strength Chest Press
Seat Height 9
45 lbs + 25 lbs x 12 reps*, 9 reps*, 7 reps*

Cable Row Medium Neutral
127.5 lbs x 12 reps*, 10 reps*, 8 reps*

Decline French Press
70 lbs x 14 Reps Slow Low Decline - ok
70 lbs x 10 Reps - great
70 lbs x 8 Reps - great

Cable Curl
25 lbs x 10 Reps - great
25 lbs x 8 Reps - great
25 lbs x 6 Reps - great

Inverted Row on Smith Machine # top of the bottom half safeties
10 Reps - ok but last rep was pushing it
8 Reps - pushing it
7 Reps - last rep puahed it

---

Saturday March 27, 2021

Hip Adduction
75 lbs - 12 Reps, 12 Reps

Hip Abduction
90 lbs - 15 Reps, 15 Reps

Cossack Squats
5 Reps

Pullup Wide Neutral
8 Reps

Back Squat
135 lbs x 10 reps - ok
185 lbs x 8 reps - ok
225 lbs x 7 reps - ok
225 lbs x 7 reps - 2 second pauses
225 lbs x 8 reps - 2 second pauses with belt

Glute Bridge
135 lbs x 10 reps - ok
185lbs x 8 reps - ok but slippery
225 lbs x 8 reps - okay, moved to rubber ground
225 lbs x 8 reps - ok
225 lbs x 8 reps - easy enough

Pullup Wide Neutral
8 Reps - ok

Leg Extension
100 lbs - 20 Reps*, 18 Reps*,15 reps*

Seated Leg Curl
85 lbs - 18 Reps*, 15 Reps*, 15 Reps*

Pullup Wide Neutral
8 Reps*

Decline Ab Crunch
25 lbs - 18 reps*, 12 reps*, 10 reps*

Reverse Hyper
70 lbs - 15 reps*, 15 reps*, 15 reps*

Pullup Wide Pronate
8 Reps*

One Leg Calf Raise
15 reps*, 15 reps*, 12 reps*

Pullup Wide Pronate
8 Reps*

---

I'm feeling better, my QL is getting better, I'm starting to look better, so overall good trajectory.

I'll keep at it 5 more weeks and reassess how I'm doing at the end of April. Right now I just want to get back to normal without worrying too much about diet. Plenty of time to figure out cut and bulk later.

[Raigs]

Yes! Way to be rocking it in here! Huge volume. Glad the bulk is going well. Man your going to be huge when you finish the bulk

[Camarija]

Yes! Way to be rocking it in here! Huge volume. Glad the bulk is going well. Man your going to be huge when you finish the bulk

Thanks Bro!!!

I'm around 205 lbs right now, and I'd like to get up to 220 lbs by the end of this year. Depending on how lean my gains are this year will determine my expectations going forward, so I'm hoping it goes well.

Always love having you around for support!

[Camarija]

Monday, March 29, 2021

BB Bench Press
135 lbs x 10 - yup
185 lbs x 5 - ok
225 lbs x 5 - ok
225 lbs x 5 - ok
225 lbs x 6 - ok
185 lbs x 8 - 2 second pause

One Arm Face Pull
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok

HS ISO Row Pronate
(Seat Height: #9)
[2x45 lbs + 25 lbs = 115 lbs Per Arm]
16 Reps - ok
12 Reps - ok
10 Reps - ok
10 Reps - ok

DB Incline Bench
Setting Height #3
65 lbs x 14 Reps - rir 0 - ok
65 lbs x 10 Reps - rir 0 - ok
65 lbs x 8 Reps - ok rir 1?

One Arm Rotator Cuff Row/Pull
10 lbs x 10 - ok
10 lbs x 10 - ok
10 lbs x 10 - ok

Pull Up Wide Neutral
11 Reps - slow clean pauses at top & bottom
7 Reps - same
6 Reps - same
6 Reps - zame

Cable Lateral Raise
10 lbs x 15 - ok
10 lbs x 10 - ok
10 lbs x 10 - ok

Reverse Pec Dec - pronate
85 lbs x 15 - ok
85 lbs x 10 - ok
85 lbs x 10 - ok

Pec Dec
115 lbs x 15 - ok
115 lbs x 10 - ok
115 lbs x 8 - ok

Reverse Pec Dec - neutral
115 lbs x 10 - ok
115 lbs x 10 - ok
115 lbs x 10 - ok

Decline French Press
70 lbs x 12 Reps Slow Low Decline
70 lbs x 10 Reps - yup slow
70 lbs x 8 Reps - ok

EZ Curl
60 lbs x 10 Reps - ok
70 lbs x 10 Reps - ok
70 lbs x 8 Reps - ok

---

Wednesday, March 31, 2021

Hip Adduction
75 lbs - 15 Reps, 12 Reps

Hip Abduction
95 lbs - 15 Reps, 12 Reps

Cossack Squats
5 Reps

Pullup Wide Pronate
5 Reps - yes

Back Squat
135 lbs x 10 reps - yes
185 lbs x 8 reps - yes
225 lbs x 8 reps - ok tougher than expected
225 lbs x 8 reps - ok tougher than expected
225 lbs x 11 reps - ok winded

Romanian Deadlift
135 lbs x 12 reps - ok
185lbs x 10 reps - ok
225 lbs x 12 reps - ok
225 lbs x 12 reps - ok
225 lbs x 10 reps - ok

Pullup Wide Pronate
5 Reps - ok

Leg Extension
115 lbs - 20 Reps*, 18 Reps*, 15 reps*

Seated Leg Curl
100 lbs - 18 Reps*, 15 Reps*, 12 Reps*

Pullup Wide Pronate
5 Reps - ok

Decline Ab Crunch
25 lbs - 20 reps*, 12 reps*, 10 reps*

Reverse Hyper
70 lbs - 15 reps*, 15 reps*, 15 reps*

Pullup Wide Pronate
5 Reps - ok

Donkey Calf Raise (Pit Shark)
4x45 lbs = 180 lbs
20 reps*, 15 reps*, 12 reps* - feet hurt more than calves oddly

Pullup Wide Pronate
5 Reps*

---

Friday, April 2, 2021

Something minor is pulled in my upper right trap, maybe from sleeping funny, little neck issue when tilting head up and right, not concerned but noteworthy

Dip
Belt (210 lbs) x 15 - ok, good warmup
Belt + 25 lbs (235 lbs) x 11 - great
Belt + 35 lbs (245 lbs) x 8 - took it easy
Belt + 45 lbs (255 lbs) x 7 - ok

Reverse Pec Dec Pronate
85 lbs x 20 - ok
85 lbs x 15 - ok
85 lbs x 15 - ok
85 lbs x 15 - ok

HS ISO Row Neutral
(Seat Height: #5)
[2x45 lbs + 25 lbs = 115 lbs Per Arm]
12 Reps - nothing special, switching to pronate

HS ISO Row Pronate
(Seat Height: #9)
[2x45 lbs + 25 lbs = 115 lbs Per Arm]
10 Reps - better feel than neutral
10 Reps - ok

DB Shoulder Press Seated
50 lbs x 10 Reps - easy enough
50 lbs x 10 Reps - great
50 lbs x 8 Reps - ok

One Arm Face Pull
10 lbs - 12 Reps - yes
10 lbs - 12 Reps - ok
10 lbs - 12 Reps - ok

Pull Up Medium Neutral
10 Reps - all perfect and slow
8 Reps - last one was tough
6 Reps - yup
6 Reps - ok

Hammer Strength Chest Press
Seat Height 10
45 lbs + 25 lbs x 12 reps*, 10 reps*, 7 reps*55

Cable Row 14'' Neutral
120 lbs x 15 reps*, 13 reps*, 10 reps* - love this exercise

One Arm Pushdown
20 lbs x 13 reps - cool isolation
20 lbs x 8 reps - nice

EZ-Bar Curl
70 lbs x 10 Reps - easy
70 lbs x 7 Reps - great, but honestly not the best contractions, no a fan of this exercise

---

I'm taking it easy until Monday. I'll start up an Upper / Lower 4 days a week.

Monday
►Hip Adduction 2 x 15-20
+
Hip Abduction 2 x 15-20
►Cossack Squats 2 x 5
+
Pull Up Wide Neutral - 2 x 5
►Low Bar Back Squat - 4 x 6-8

►Glute Bridge - 4 x 8-12

►Leg Extension 2 x 15-20
►Seated Leg Curl 2 x 15-20
►Hanging Leg Raise 2 x 15-20
►Reverse Hyper 2 x 15-20
►Donkey Calf Raise 3 x 15-20

Tuesday

►Bench Press 3 x 6 + 1F
+
One Arm Face Pull 3 x 10-15
►HS ISO Row Pronate 3 x 8-12 + 1F
►Incline DB Bench 4 x 8-12
►Pull Up Medium Neutral 4 x 8-12

►Cable Lateral Raise 2 x 10-12
►
Reverse Pec Dec Neutral 2 x 10-12
►Tricep 2 x 10-12
►Bicep 2 x 10-12

Thursday

►Hip Adduction 2 x 15-20
+
Hip Abduction 2 x 15-20
►Cossack Squats 2 x 5
+
Pull Up Wide Neutral - 2 x 5
►Front Squat - 4 x 6-8

►Romanian Deadlift - 4 x 8-12

►Leg Extension 2 x 15-20
►Seated Leg Curl 2 x 15-20
►Decline Ab Crunch 2 x 15-20
►Reverse Hyper 2 x 15-20
►Donkey Calf Raise 3 x 15-20


Friday
►DB Shoulder Press 3 x 8 + 1F
+
One Arm Face Pull 3 x 10-15
►Pull Up Wide Pronate 3 x 8-12 + 1F
►Weighted Dip 4 x 8-12
►Cable Row Close/Medium Neutral 4 x 8-12

►Pec Dec 2 x 10-12
►
Reverse Pec Dec Pronate 2 x 10-12
►Tricep 2 x 10-12
►Bicep 2 x 10-12

[Camarija]

Monday April 5, 2021

Hip Adduction
75 lbs - 15 Reps, 15 Reps

Hip Abduction
95 lbs - 15 Reps, 15 Reps

Cossack Squats
5 Reps - ok

Pullup Wide Pronate
5 Reps - ok

Back Squat
135 lbs x 10 reps - ok
185 lbs x 8 reps - with pauses
225 lbs x 5 reps - with pauses
235 lbs x 5 reps - with pauses
245 lbs x 5 reps - with belt, good form
225 lbs x 5 reps - with belt, good form

Glute Bridge
135 lbs x 10 reps - ok
185lbs x 8 reps - ok
225 lbs x 6 reps - ok, maybe too easy
235 lbs x 6 reps - ok, felt like a better challenge
245 lbs x 6 reps - felt decent
225 lbs x 8 reps - felt prett good

Leg Extension
130 lbs - 18 Reps*, 15 Reps*, 15 reps*

Seated Leg Curl
105 lbs - 18 Reps*, 15 Reps*, 12 Reps*

Tired Today

---

Tuesday April 6, 2021

BB Bench Press
135 lbs x 10 - ok
185 lbs x 6 - ok
225 lbs x 6 - ok
225 lbs x 6 - ok
225 lbs x 6 - ok
185 lbs x 9 - ok

One Arm Face Pull
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok
10 lbs x 12 - ok

HS ISO Row Pronate
(Seat Height: #9)
[2x45 lbs + 35 lbs = 125 lbs Per Arm]
12 Reps - ok
11 Reps - ok
10 Reps - ok
9 Reps - ok

DB Incline Bench
Setting Height #3
65 lbs x 11 Reps - took it wide and slow
65 lbs x 10 Reps - good
65 lbs x 8 Reps - great, don't need any more

Pull Up Medium Neutral
12 Reps - yup
8 Reps - yup
6 Reps - yup

Pull Up Wide Neutral
7 Reps - ok

Cable Lateral Raise
10 lbs x 15 - ok
10 lbs x 10 - ok
10 lbs x 10 - ok

Cable Row Close Neutral
120 lbs x 15 reps - great feel
120 lbs x 13 reps - amazing feel
120 lbs x 10 reps - amazing

Decline French Press
70 lbs x 12 Reps - great
70 lbs x 12 Reps - great

ALTERNATING

EZ Bar Curl
70 lbs x 11 Reps - great
70 lbs x 8 Reps - great

7:12 PM
9:39 PM - Brick Wall

---

Thursday April 8, 2021

Hip Adduction
75 lbs - 20 Reps, 12 Reps

Hip Abduction
95 lbs - 20 Reps, 12 Reps

Cossack Squats
5 Reps - ok

Pullup Wide Pronate
5 Reps - ok

Front Squat
6:30 PM
115 lbs x 15 reps - ok
135 lbs x 10 reps - ok
155 lbs x 8 reps - ok
175 lbs x 6 reps - ok
155 lbs x 8 reps - ok
135 lbs x 10 reps - ok
115 lbs x 15 reps - ok
7:07 PM
It felt relatively easy until the last set. I noticed at the end my quads were, in fact, fatigued. Light Intensity, Good Volume.

Romanian Deadlift
7:17 PM
155 lbs x 20 reps - ok
175 lbs x 15 reps - ok
195 lbs x 10 reps - ok
225 lbs x 8 reps - ok
195 lbs x 10 reps - ok
175 lbs x 15 reps - ok
155 lbs x 20 reps - straps
7:47 PM
All relatively easy, good hamstring stretches, forearms challenged as well, not feeling beat up, i like it

Decline Ab Crunch
25 lbs - 25 reps*, 12 reps*, 10 reps*
~2 minute rests

Reverse Hyper
70 lbs - 15 reps*, 15 reps*, 15 reps
~2 minute rests

Donkey Calf Raise (Pit Shark)
5x45 lbs = 225 lbs
17 reps*, 10 reps*, 10 reps*
~1.5 minute rests
8:24 PM

---

Friday April 9, 2021

Dip
Belt (210 lbs) x 16 - ok
Belt + 25 lbs (235 lbs) x 12 - ok
Belt + 35 lbs (245 lbs) x 8 - ok
Belt + 45 lbs (255 lbs) x 7 - ok

Reverse Pec Dec Pronate
85 lbs x 20 - ok
85 lbs x 20 - ok
85 lbs x 15 - ok
85 lbs x 15 - ok

HS ISO Row Pronate
(Seat Height: #9)
[2x45 lbs + 35 lbs = 125 lbs Per Arm]
12 Reps - ok
12 Reps - ok
11 Reps - ok
10 Reps - wow im dead

DB Shoulder Press Seated
50 lbs x 12 Reps - nice
50 lbs x 10 Reps - nice
50 lbs x 10 Reps - nice

One Arm Face Pull
10 lbs - 10 Reps - ok
10 lbs - 12 Reps - nice
10 lbs - 10 Reps - nice

Pull Up Wide Pronate
9 Reps - ok, slow and all the way up with pauses
7 Reps - same
6 Reps - same
5 Reps - great quality

Hammer Strength Chest Press
Seat Height: Bottom
45 lbs + 25 lbs = 70 lbs
13 reps - yes, better feel
9 reps - surprisgly tough
7 reps - great

Cable Row Close Neutral
120 lbs x 15 reps - sweet
120 lbs x 10 reps - great feel
120 lbs x 10 reps - wow

Overhead Tricep Rope Press Down
72.5 lbs x 9 Reps - ok
65 lbs x 8 Reps - ok

ALTERNATING

Seated EZ Cable Curl
55 lbs x 12 Reps - ok
40 lbs x 12 Reps - cool contraction

3 hours in the gym for fun, but totally unnecessary

---

I'm working on dialing back these workouts, they go on unnecessarily long for the fun of it.

I already dialed back the leg days in ways that I think make sense.

The upper days are going to need some work.

I'm still around 205 lbs, maybe half a lb to a lb heavier, so it's pretty good.