ActivitiesGuy Log III: Now Contains Westside Conjugate Like Substance

Training Training Logs
3586

Thursday 1/12

UPPER BODY GYM WORKOUT

Chest Press

4 x 10 x 100

Pec Deck

4 x 10 x 100

Seated Row

4 x 10 x 100

Lat Pulldown

4 x 10 x 100

Just happens that “100 pounds” on the stack tends to feel like enough weights for me to get a little resistance, but not so much that it violates the principles above. So that’s where I’ll usually land for these unless it feels too light or too heavy for whatever I’m doing.

1 Like
3587

Friday 1/13

DEADLIFT

Sumo Deadlift

3x135
3x225
3x315
3x405
3x405
3x405

Back Extension

2 x 10

1 Like
3588

Saturday 1/14

OVERHEAD PRESS

Axle Overhead Press

3x55
3x85
3x115
3x145
3x155
3x155
3x155
3x155

1 Like
3589

Sunday 1/15

UPPER BODY GYM WORKOUT

Incline Bench

3x135
3x155
3x185
3x185

Seated Row

4 x 10 x 100

Lat Pull-down

4 x 10 x 100

Barbell Curl

4 x 10 x 60

Pec Deck

4 x 10 x 100

1 Like
3590

Monday 1/16

EASY SQUAT DAY

Back Squat

3x135
3x135
3x225
3x225
3x315
3x315
3x315

1 Like
3591

Tuesday 1/17

UPPER BODY GYM WORKOUT

Chest Press

3 x 10 x 100

Seated Row

6 x 10 x 100

Lat Pulldown

6 x 10 x 100

1 Like
3592

Wednesday 1/18

BENCH PRESS DAY

Axle Bench Press

3x115
3x145
3x175
3x205
3x235
5x205
7x175
12x145

2 Likes
3593

Man, look at all this variety!

2 Likes
3594

I’ve come a long way from “just deadlift every day”

2 Likes
3595

Thursday 1/19

UPPER BODY GYM WORKOUT

Pec Deck

4 x 10 x 100

Seated Row

6 x 10 x 100

Lat Pulldown

6 x 10 x 100

3596

Friday 1/20

UPPER BODY GYM WORKOUT

Military Press

3x95
3x115
3x135
3x155
3x135

Seated Row

5 x 10 x 100

Lat Pull-down

5 x 10 x 100

Sort of an unplanned schedule change here. Will deadlift tomorrow.

3597

Saturday 1/21

HEAVY DEADLIFT

Sumo Deadlift

3x135
3x225
3x315
3x405
3x405
2x450

Back Extension

5 x 10

Finished with a satisfying double at 450.

1 Like
3598

Sunday 1/22

UPPER BODY GYM WORKOUT

Pec Deck

4 x 10 x 100

Chest Supported Row

4 x 10 x 90

Seated Row

4 x 10 x 100

Dumbbell Press

10x35’s
8x40’s
6x45’s

3599

Monday 1/23

QUICK SQUATS

Back Squat

3x135
3x135
3x225
3x225
3x315
3x315

3600

Tuesday 1/24

GYM WORKOUT

Leg Press

5 x 10 x 180

Seated Row

5 x 10 x 100

Lat Pull-down

5 x 10 x 100

3601

Wednesday 1/25

BENCH PRESS DAY

Axle Bench Press

3x115
3x145
3x175
3x205
3x235
10x145
10x145
10x145

Think I’ll give this a shot for the next few weeks on my bench press days - working up to one heavy triple rather than 3, and finishing with at least 3 sets of 10 at a backoff weight. Think I’ll benefit from some more volume and pump work.

Similarly - when I work out at the home gym, it’s just my one core lift and done usually - for the next few weeks, I’m going to try following my key core lift days with a workout at the gym where I do high-rep assistance work. So Monday squat days will be followed on Tuesdays by at least a 5x10 leg press and then some back work. Wednesday bench days will be followed on Thursdays by some chest and back pump work. This fits better into my daily/weekly schedule than doing hour-long sessions. Hopefully I get good results. Good, in this case, being that I stay healthy, look OK with a shirt off, and keep maxes around 405/315/500 for the big three.

1 Like
3602

Thursday 1/26

CHEST & BACK

Pec Deck

5 x 10 x 100

Seated Row

5 x 10 x 100

Lat Pull-down

5 x 10 x 100

1 Like
3603

Friday 1/27

HEAVY DEADLIFT

Sumo Deadlift

3x135
3x225
3x315
3x405
1x465

Back Extension

5 x 10

1 Like
3604

Saturday 1/28

DEADLIFT TRIPLES

Sumo Deadlift

3x135
3x225
3x315
3x405
3x405
3x405

3605

Sunday 1/29

GYM WORKOUT

Military Press

3x95
3x115
3x135
3x155
3x155

Chest-Supported Row

5 x 10 x 90

Leg Press

10x90
10x180
10x270
10x270
10x270

Pec Deck

5 x 10 x 100

Seated Row

2 x 15 x 100

2 Likes