Taking a few days off to deal with some soreness and get my schedule back on track
cycle 2 week 2 Bench
Abs
Bench Press
155x3
165x3
175x7
Incline Bench
5x8 105 lbs, up next time
machine fly
3x12
dips
3x10
tri pushdown
3x20,20,15
cycle 2 week 2 squat
Squat
205x3
215x3
230x6
lunges
3x10 each leg
RDLs
5x8 190 lbs, up this next time
leg extensions
3x20
leg curls
3x20
later that night, a friend of mine talked me into going to his gym so…
box squats
135x5
225x5
315x3
365x1
leg abductors
3 sets
decline situps
2 sets
leg raises
2 sets
cycle 2 week 2 Deadlift
Abs
Power Cleans
135x3
155x3
180x3
Deadlift
270x3
290x3
305x6
Barbell Rows
3x8 120lbs
T-Bar rows
3x12
lat pulldowns
5x12
curls
3x10
cycle 2 week 3 Bench
Bench
155x5
175x3
195x6
215x1
225x1
Incline bench
5x8 135lbs
machine fly
3x15
Dips
3x8
Tri Pushdown
3x10
cycle 2 week 3 squat
squat
205x5
230x3
255x2
BBB squat
135x5x10
Leg curls
4x15
Hammer curls
3x12
The squats felt really weird today, it felt a lot heavier then it should have, so i decided to do BBB to work on the form, with slower reps, and i think the problem is my form, my hips and lower back especially were feeling it, so im going to drop my max and really work on my form
cycle 2 week 3 Deadlift
Power Clean
135x3
165x3
185x2
Deadlift
275x5
305x3
340x3
Lat Pulldown
5x12-8
E-Z bar curls
3x10
Cross body hammer curls
3x15
I seem to have injuried myself. When I went to do my barbell rows, there was a really bad pain in the back of both of my shoulders, i tried dumbell rows, and same thing. A friend of mine says my rear dealt may be overworked, and I have added a lot of rowing into my routine, ill take it easy and see what happens next time around. Other then that, I felt this was a great workout
Cycle 3 starts today! listed bellow are my new working weights for the upcoming cycle:
Oh Press:
115 (reset)
Bench Press:
210 ( 5)
Squat:
220 (reset)
Deadlift:
370 ( 10)
Bodyweight is currently 203lbs on an empty stomach
I used to play flanker. Absolute bitch of a position. All the running of the backs and push’n’shove of the forwards. Got thrown around in the lineouts as well.
Oh yea, its definitely exhausting as all hell, but honestly I wouldnt have it any other way
cycle 3 week 1 Bench Press
Bench Press:
135x5
145x5
160x12
Inline Press:
135x5x8,8,7,6,6
Machine Fly:
3x15,12x12
Tricep dumbell overhead extension thing:
30lbsx20, 40x12, 50x10
Very happy about the 12 reps on the final bench set, it seems my bench is just flying up with this program, as im adding weight, but still getting more reps, Im loving this. However, my shoulders are still flaring up, so I skipped the dips as to not aggrivate them, as well as a 2nd tricep exercise, Still a good workout though
Flanker is a bitch of a position, I have the good fortune to play it, but lost 25 pounds last season of mostly muscle just due to all the running.
Frustrating as hell.
Jesus man, Im hoping ill be able to keep most of my weight on, just gota shovel in the food
cycle 3 week 1 Squat
Squat:
135x5
155x5
165x12
BBB Squat
5x10x135lbs
Leg Curls
5 sets, making it burn
Exhausting ass workout today, My lower back and hips were on fire. I really believe my core was holding me back on squats, as I could definetely feel it working.
cycle 3 week 1 Oh Press
Oh Press:
75x5
80x5
85x14
Incline Bench:
5x20-10
Machine Row:
5x20-10
tri pushdown:
5x20-10
Cross body hammer curls:
5x10
cycle 3 week 1 Deadlift
Deadlift
240x5
260x5
280x12
Leg Curls
5x20-10
Db Lunges
5x20-10
Weighted decline situps
5x20-10
cycle 3 week 2 Bench
Bench:
135x5
170x5
185x9 (PR)
Shoulder Press:
5x20-10
Lat Pulldown:
5x20-10
Tri Pushdown:
5x20-10
Cross body hammer curls:
5x10
Great workout, and yet again my bench progress is amazing me, 185 felt light as a feather, and is a huge PR for me
cycle 3 week 2 Squat
Squat:
165x3
175x3
190x10
back raise/almost a GHR:
5x20-10
lunges:
5x20-10
Abs:
5x20
cycle 3 week 2 OH Press
OH Press:
85x3
95x3
100x12
incline bench:
5x20-10
machine row:
5x20-10
Tri pushdown
3x20-15
EZ bar curls
3x20-15
cycle 3 week 2 Deadlift
cleans
135x3
155x3
175x3
190x3
Deadlift
280x3
300x3
315x8
3 sets of GHR
Wasnt really feeling it today, headphones broke, so i didnt have any music, and couldnt get focused. The cleans and final set of deadlift went very well, which i didnt expect bc the weight was feeling heavy today, but i got my main lifts in so i cut out early