C1/W2/D3(/4)
Press:
10 x 45
8 x 65
3 x 85
3 x 100
6 x 115
Deadlift:
5 x 135
4 x 185
3 x 235
3 x 270
3 x 300
Lat Pulldown:
3 x 12 x 100
Bench:
3 x 8 x 110
Cable Curl:
2 x 12 x 32.5
Deadlifts just didn’t feel right today, so I did the minimum and walked away. Otherwise, I was happy with the workout. I’m visiting family this weekend, so I don’t expect to lift again until Tuesday.
C1/W3/D1
Bench:
10 x 45
8 x 95
5 x 125
3 x 145
6 x 160
DB Bench:
10, 10, 8 x 100
DB Row:
15, 15, 12 x 50
Cable Curl:
2 x 10 x 32.5
12 x 27.5
Cable Pushdown:
2 x 15 x 32.5
C1/W3/D2
Squat:
10 x 45
10 x 95
8 x 135
6 x 175
5 x 200
3 x 225
5 x 250
Cable Crunch:
2 x 15 x 57.5
Cable Obliques:
10 x 27.5
10 x 22.5
C1/W3/D3
Press:
10 x 45
8 x 75
5 x 95
3 x 105
5 x 120
Klokov Press:
3 x 6 x 85
Bench:
10, 10, 9 x 110
Lat Pull:
3 x 12 x 100
Car Push:
6 x ~30 m
The gym is closed this weekend. I should have expected it, but I didn’t. To fill the void, I decided to try a workout I’ve always wanted to do. So, we took my fiance’s Cruze out to a parking lot, and I pushed it around a bit. It was grueling and a lot of fun. I may have to think on how to incorporate this sort of thing into my regular lifting schedule.
C2/W1/D1
Bench:
10 x 45
8 x 75
6 x 95
5 x 115
5 x 135
10 x 150
DB Bench:
10, 9, 8 x 100
DB Row:
3 x 15 x 50
Cable Curl:
2 x 10 x 37.5
Cable Pushdown:
2 x 15 x 37.5
I went for an easy run on Sunday: 30 minutes, ~2 miles, half a dozen stops to stretch. Last week I started the 5/2 diet, with my first two fast days last Thursday and yesterday.
C2/W1/D2
Squat:
10 x 45
8 x 95
6 x 135
5 x 175
5 x 205
8 x 235
Cable Obliques:
2 x 12 x 20
Cable Crunches:
2 x 15 x 57.5
C2/W1/D3
Press:
10 x 45
8 x 65
5 x 85
5 x 100
7 x 110
Klokov Press:
3 x 6 x 85
Bench:
3 x 8 x 115
(ss w/) Curl:
2 x 10 x 45
Lat Pulldown:
3 x 12 x 100
C2/W1/D4
Deadlift:
5 x 135
5 x 185
5 x 225
5 x 260
10 x 295
Curl:
2 x 10 x 45
Squat:
10 x 135
3 x 10 x 175
C2/W2/D1
Bench:
10 x 45
8 x 95
3 x 120
3 x 140
7 x 160
DB Bench:
10, 9, 8 x 100
DB Row:
3 x 15 x 50
Cable Curl:
2 x 10 x 37.5
Cable Pushdown:
2 x 20 x 27.5
C2/W2/D2
Squat:
10 x 45
8 x 95
6 x 135
3 x 190
3 x 220
6 x 250
Cable Obliques:
2 x 10 x 22.5
Cable Crunches:
2 x 15 x 57.5
C2/W2/D3
Press:
10 x 45
8 x 75
3 x 90
3 x 105
4 x 120
(ss w/) Curl:
3 x 10 x 45
Klokov Press:
3 x 6 x 85
Bench:
3 x 10 x 115
Lat Pull:
3 x 12 x 100
Rev. Curl:
2 x 10 x 45
(ss w/) Z Press:
2 x 10 x 45
C2/W2/D4
Deadlift:
10 x 135
6 x 185
3 x 240
3 x 275
8 x 310
Squat:
3 x 10 x 175
Cable Obliques:
2 x 10 x 22.5
C2/W3/D1
Sprints:
3 x 40 m.
Bench:
10 x 45
8 x 95
6 x 115
5 x 135
3 x 150
4 x 165
Curls:
3 x 10 x 45
DB Bench:
10, 10, 9 x 100
DB Row:
3 x 15 x 50
Hanging Leg Raise:
2 x 10
C2/W3/D2
Squat
10 x 45
10 x 95
8 x 135
6 x 175
5 x 205
3 x 235
4 x 260
Snatch Grip DL:
5 x 135
5 x 175
5 x 195
C2/W3/D3
Press:
10 x 45
8 x 75
5 x 95
3 x 110
3 x 125
(ss w/) Chin-ups:
8 x 3
Klokov Press
3 x 6 x 85
Bench:
3 x 10 x 115
Plate Raise:
2 x 15 x 25
C2/W3/D4
Deadlift:
10 x 135
8 x 185
6 x 225
5 x 260
3 x 295
2 x 330
Car Push:
4 x ~30 m
I haven’t been sleeping well this week, with 3 or 4 nights of <5 hours of sleep. My strength–especially my grip–has suffered accordingly: I pulled a third rep on my top set, but I couldn’t lock it out. I’ll take a deload next week, and I hope to come back fresh for the next cycle.
C2/W4/D1
Sprints:
3 x 40 m.
Bench
10 x 45
5 x 85
5 x 105
5 x 125
CGBP:
3 x 10 x 95
DB Row:
3 x 12 x 55
4 laps (0.8 mile) run
Yesterday: 30 min. run/walk
Today:
C2/W4/D2
Squat:
10 x 45
8 x 95
5 x 135 (3 sec pause)
5 x 165 (3 sec pause)
5 x 195 (3 sec pause)
SGDL:
3 x 10 x 175
C2/W4/D3
Sprints:
3 x 40 m.
Press:
10 x 45
5 x 65
5 x 80
5 x 90
(ss w/) Chin-ups:
7 x 3 x bwt.
Z Press:
3 x 8 x 65