Saturday 3/30
Went to the track and ran a mile.
Sunday 3/31
Taking today off going to rest up for squats tomorrow.
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Monday 4/1
Starting April off right. Really feel like my strength is increasing nicely. Especially on squats. Lifts felt pretty good. First time doing goblet squats and my god they murdered my legs after all those reps on squat. Bought a new bike yesterday so probably going to go for a ride after work today before the wife gets home.
Cycle 2 Week 2
Squats - 150x5, 185x5, 225x3, 260x3, 300x3, 330x10, 350x3, 225x5x10
Goblet Squats - 70x5x10
Glute Ham Raise - 5x10
Superset Crunches and Pushups - 5x20 each
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Tuesday 4/2
Bench day. Still feel like strength is increasing I know I will plateau eventually but I’m enjoying this while it lasts. Diet has been on point and feels good to finally eat some carbs again I have so much more energy. The fact my fat ass got up there and was able to complete my dips after doing all the other chest work is something I know I could not have done 3-4 weeks ago.
Bench - 135x5, 135x5, 155x3, 185x3, 205x3, 230x10, 240x3, 155x5x10
Floor Press - 155x2x10, 185x3x10
Dips - 5x10
Superset crunches and pushups - 5x20 each
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Glad the diet is working out for you. Has it interfered with the weight decrease at all? It probably shouldn’t have really as you’re still in a deficit
I’m not sure yet. I weigh in every 2 weeks so not quite to that point in the diet yet.
Wednesday 4/3
Legs still pretty good and sore from squats so I decided to do my bicep and tricep day today then get back at it with deadlift on Thursday and overhead on Friday.
Biceps and Triceps
Tricep pushdown - ez bar curl 5x10
Reverse curl - DB preacher 5x10
Banded DB curl - overhead extension 5x10
Skull crushers- BB curl 5x10
Push ups - crunches 5x20
Thursday 4/4
First time in a while DL felt good
Deadlift - 155x5, 185x5, 225x3, 260x3, 295x3, 330x13, 350x3, 225x5x10
Push ups - 5x20
Crunches - 5x20
Glute Ham Raise - 5x10
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Wowzers, that is some weight on the DL!
Friday 4/5
Had overhead press today. Going to go for a run when I get off from work today. The football team I coach is starting spring practice next week so going to try to squeeze my cardio in right after my workouts in the am.
OH Press - 95x5, 95x5, 105x3, 125x3, 135x3, 155x10, 165x3, 105x5x10
Front Raise - 5x10 (45lb plate)
Lateral Raise - 5x10
Face Pulls - 5x20
Crunches - 5x20
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Monday 4/8
Back at it. I tweaked my hamstring running yesterday so I decided to go with Bench today because it was still a little tight.
Cycle 2 Week 3
Bench Press - 135x5, 135x5, 160x3, 205x5, 230x3, 255x10, 275x1, 295x1, 305x1, 165x5x10
Close Grip Bench - 185x10, 185x10, 165x10, 165x10, 205x10
DB Bench - 5x10 @ 70
Crunches - 5x20
Wednesday 4/10
Was sick yesterday so took it off. I’ll make it up this weekend.
Squat - 145x5, 185x5, 225x3, 275x5, 315x3, 345x10, 365x1
Single Leg Squat - 5x10
Glute Ham Raise - 5x10
Crunches pushups superset - 5x20 each
Nice simple workouts. I could learn from you!
So your worksets were 275, 315 and 345? Then a 365 joker? Making it seem easy man!
Diet working out for you then? No loss of strength it seems.
Yeah I believe I have regained some of the strength I had from my playing days. I probably need to get a set of new 1RM’s my current TM may be too low because I could have hit that 365 for at least 5
Thursday 4/11
Deadlift - 150x5, 185x5, 225x3, 275x5, 315x3, 350x9, 365x1, 405x1, 225x5x10
Dips - 5x10
DB Row - 120x5x10
Bent Rows - 185x5x10
Back Flys - 5x10
Friday 4/12
Overhead Press - 95x5, 95x5, 105x3, 135x5, 145x3, 160x8, 185x1, 105x5x10
Barbell Shrugs - 315x5x10
Face Pulls - 5x20
Front Raise - 5x10
Lateral Raise - 5x10
Deload week. I finished two cycles so I’ll be taking my first deload week then getting back after it.
Squats - 145x5, 180x5, 225x5
Glue Ham Raise - 5x10
Face Pulls - 5x20
Goblet Squats - 5x10
Crunches - 5x10
Dips - 5x10
Your deloads are way heavier than my work weeks!
Are you sticking to the same workouts for the deload week? I’m thinking I’m going to do something random. Perhaps work on form for power clean or something.