Auto regulated training explained

[coachcalande]

155x7…adding 10

[coachcalande]

165x6…adding10

[coachcalande]

175x5…adding 10

[coachcalande]

185x4….

Moving on to leg extensions…

[coachcalande]

Knocking out five sets with 170 lbs, 8-12 reps hitting failure.

Then five leg curls with 125.

iPad battery is low…more later…

[coachcalande]

Finished up with around 8-10 sets of ez curls supersetted with pushdowns. I did pyramids but stayed over 8 reps with pushdowns…up and back down for bis. I was feeling a bit nauseous after legs but pushed thru.

Legs, I’m probably going to have to cap reps at 15ish or face the lactic acid nausea ha ha.

[coachcalande]

Funny, with such light weight…walking around last night with the “trick or treat “ crowd…I was in discomfort to say the least.

Tomorrow is upper body…already planning a high volume pyramid style workout but we will see.

[EliKoehn]

Funny, with such light weight…walking around last night with the “trick or treat “ crowd…I was in discomfort to say the least.

Tomorrow is upper body…already planning a high volume pyramid style workout but we will see.

What do you mean about the light weight?

[coachcalande]

What do you mean about the light weight?

Referring to double digit rep range.

Feels
“Light “ for the first few reps anyhow

[coachcalande]

Todays ironwork-

Bench
285x 8-7-7-6-6-5

Incline bench
255x7-6-6-6-5

Flyes
45x 14-11-9

Incline flyes
45x10-10-8

Narrow pulldowns
182x13
202x 7-7-7-7

Wide pulldowns
202x 7-6-6-6-6

Rows
242x10-9-8-8-7

Shoulder press behind neck
165x8-8-8-7-6

Upright row
85x15
95x11
105x8
115x6
125x5

Side laterals 18-15-14-13-12

Punchers x2 sets failure

[joewattie]

Referring to double digit rep range.
Feels “Light “ for the first few reps anyhow

Seems like a reasonable definition :-)

[coachcalande]

Tomorrow is leg day- Im chomping at the bit to do some free weight squats to see how my progress is there-
Honestly Im anxious to show off my gains and physical changes that are tje result of this training- Im getting bigger and stronger and I think my arms at least LOOK bigger than they ever have- my back feels wider and I noticed I can’t fit my suit jacket nor some of my sweatshirts.

My left leg frustrates me tho, its the one that had the ACL:MCL repaired and the atrophy vs hypertophy battle is real there. I can still squat around 400-450 but Im afraid of the knee buckling on a max.

In any case, if I go for the free weights Ill grab some video.

[coachcalande]

This is my last workout that I’m posting here. The rest will be in the journal section.

Smith squats
155x14
175x11
195x11
215x9
235x8

Smith front squats
135x10
145x7
155x6
165x5
175x4

Leg ext 170x 12,10,10,9,9
Leg curls 135x12,11,10,10,9

Ez curls
74x15
84x11
94x10
104x8
114x6
124x5
114x6
114x6, strip set

Pushdowns
80x21
90x17
100x12
110x9
120x7
120x7
1207
120x6 ,strip set