Incline BB bench:
3x 245lbs
3x 245
3x 245
15x 185 5 med ball chest throws between each set
Hammer strength seated chest press:
went a different route today and decided to drop the weight a little and do slow eccentrics on each rep . . good decision as I had stimulation in my chest that I never had before with this exercise
3x8 w/2 plates on each side & a 3 second eccentric each rep
Rope tricep pushdowns:
2x15 w/110
1x12 w/100 . . tried to keep the eccentric slower on all these reps as well
had a little iced coffee and a scoop of Surge preworkout and then had a 4 egg and cheese omelet, 2 lamb chops and a yogurt, blueberry, oat and egg white smoothie for breakfast
might have to try and squeeze a nap in before the Penn St-Iowa wrestling match tonight
2/14/24: 645am workout . . lasted 10 weeks on Andy Bakers program although the last couple weeks I was kind of bastardizing it (I really have a hard time sticking to a program for very long) . . picked up Jeff Nippards PPL program, it’s 5 days PPL, UL and runs for 10 weeks . . purely bodybuilding focus, I think it’ll be a good fit for me
Im starting with the upper day as I want to do the push and pull days on Saturday and Sunday
Meadows row:
3x10 each side w/4-25s(100lbs) & emphasizing a full stretch at the bottom of each rep
Machine lateral raises:
3x15 w/super slow eccentric each rep
supersetted w/
DB hammer curls:
x12 w/40s
x11 w/40s
x10 w/35s
Hammer strength shrugs:
2x10 w/3 plates each side & 2-3 second pause at top of each rep
had a little coffee and a scoop of Surge preworkout, whey postworkout and 1/2 lb ground lamb, 1/2 cup of jasmine rice and some salsa and cheddar cheese all mixed together and a Greek yogurt, blueberry, oat and egg white smoothie about 2 hours later
Definitely. Zerchers, farmers and snatch overhead carries awesome. I train at home/garage and definitely a staple to keep the motivation going plus the trap effect
Leg press (mid platform/close stance foot placement):
4x8 w/450lbs added
GHR:
3x10 w/BW . . first time doing these, felt a little funky
Trap bar jumps:
3x5 w/90lbs
had two homemade peanut butter and oat bars (sweetened with maple syrup), whey isolate immediately post workout and then about an hour later had 8 smoked chicken wings, 3 lamb chops from lambs we raised ourselves, an italian sausage from a hog we raised ourselves, mashed potatoes and a pear . . then might have a talk glass of kefir before bed
iced coffee and Surge preworkout . . whey isolate post workout . . and a 4 egg omelette with lamb sausage and peppers and onions, 2 chocolate chip banana pancakes, 4 strips of bacon and a yogurt, blueberry, oat and banana smoothie
Close grip lat pulldown:
4 gradually heavier sets then
1 set to failure with the whole stack - hit failure on the 10th rep then a drop set w/5 more controlled/slow reps
2x5 w/410lbs added & a 2 sec pause at the bottom of each rep
BB RDL:
3x10 w/225 - constant tension/no lockout
Seated leg curl:
3x12
Single arm farmers carry:
3x 60ish feet each side w/225lbs (got the ok from Jeff’s team to substitute this in on leg day)
had 4 eggs, a slice of sourdough, a pear and a protein shake preworkout . . protein shake post workout and then a grilled chicken thigh and breast and some roasted potatoes when I got home
Meadows row:
2x10 each side w/105lb + bar
1x10 each side w/100lb + bar
Cross body cable Y raise:
3x15 each side . . finally found a side delt exercise that my traps dont take over and I could feel well in my side delts . . wooo!
DB hammer curls:
x12 w/40s
2x10 w/40s
Hammer strength shrugs (standing):
2x10 w/140lbs added each side & 2-3 second pause at the top of each rep
had a cup of hot coffee (I prefer iced coffee when I workout early) and a scoop of Surge preworkout . . whey shake postworkout and then 4 eggs, a ribeye, a cup of diced potatoes and a tall glass of kefir about an hour and a half later
Hammer strength chest-supported row:
10x wide grip w/180lbs each side
10x narrow grip w/same
10x neutral grip w/same (last few reps were partials)
Close grip pulldown (emphasizing full stretch at the top):
10x 120
10x 150
10x 180
10x 200
Cable lat pull-in:
2x12 each side
Face pulls:
15x lo to high pull
15x face height pull
15x high to lo pull
BB curls:
8x 95lbs
2x7 w/95
Machine curls:
3x12
really enjoying the layout of this program thus far . . had a banana strawberry sunflower butter smoothie preworkout and then a big skillet of eggs potatoes and sausage and a couple slices of fresh scrapple from my buddy for my post workout meal again
2x5 w/450 & a 2 second pause at the bottom of each rep
BB RDLs:
3x10 w/230 . . constant tension/no lockout at top
Seated leg curls:
3x12
Trap bar carries:
2x 400lb carry for 65ish feet
1x 330lb carry for 130ish feet
scoop of Surge preworkout and then half a homemade cheeseburger pizza and a strawberry, banana, peanut butter, egg white smoothie for my postworkout meal . . the rest of the day food-wise looks like ground lamb, rice and salsa mixed together and two lamb chops for lunch . . beef burgers and sweet potatoes for supper . . and then a greek yogurt, peanut butter, protein smoothie for before bed
Incline lateral raises:
2x12 w/10s
1x12 w/5s & a pause at top of each rep
Bent rear delt flyes:
3x15 w/15s
Incline DB curl:
10x 25s
8x 30s
6x 35s & full stretch at bottom of each rep/each set
great feeling in my side delts after this one . . that’s an area I really wanna focus on bringing up in the next couple months
had a big plate of ground Italian sausage, scrambled eggs and rice at about 330 (trained at 6) then had a whey shake post workout and picked up a plate of smoked brisket and mashed potatoes at a local Mennonite deli and added two chicken thighs to that when I got home . . washed it all down with a big glass of kefir
3/3/24: 100pm workout . . lifting schedule got a little messed up because we stayed at camp with the family Friday and Saturday night but that’s ok as the kids had a good time . . little bit sleep deprived but we’ll get through it
Week 3 Push
BB bench:
5x135
5x185
5x225
4x265
3x295
Feet up bench press:
2x10 w/210lbs
Hammer strength shoulder press:
9x 105lbs added each side
9x 100lbs added
9x 95lbs added & failure on last rep
Cable chest press around:
2x12 each side and a 15 sec hold on the last rep of each set
Cable Y lateral raises:
1x15
2x12 (slow controlled eccentric and stretch at bottom of each rep)
Cable tricep press downs (just second half of motion):
3x8
supersetted w/
Cable over head Tricep extensions (just first half of motion ):
3x8
ate clean all weekend but didn’t sleep as much as usual . . had lots of eggs and sausage and potatoes this morning then a banana, peanut butter, egg white, whey smoothie preworkout then a big plate of ground beef, rice and cheese post workout
Close grip lat pulldown:
4x feeder sets
10x 200 stack with full stretch at top and slow eccentric
drop set x5 w/140
Chest supported t bar row:
10x wide grip w/3 plates
10x closer grip w/same
10x even closer grip w/same
Lat pull-in:
2x12 each arm
Face pulls:
12x lo to high
12x chest level
12x high to lo
BB curl:
8x 95lbs
7x
6x
Machine curls:
3x15 each arm
went to the gym by work this morning . . doesn’t have as much stuff as the other gyms I go to but saves me extra driving and I don’t have to get up as early
