7-August Block 5 Cycle 1, Day 5
Front Squat 155 x 10, 4 sets
Def DL 205 x 12, 4 sets
Ham Curls 50 x 12, 4 sets
Lunge 135 x 5, 4 sets
8-August Block 5 Cycle 1, Day 6
Barbell Row 120 x 12, 4 sets
Dips BW x 10, 10, 10, 8+2
Pull-ups BW x 7, 7, 7, 4… then with band x 3, 3
CGBP 95 x 12, 4 sets
OHP 65 x 10, 4 sets
9-August Block 5 Cycle 2, Day 1
Squat 195 x 10, 4 sets
SLDL 205 x 10, 4 sets
Sumo DL 205 x 10, 4 sets
10-August Block 5 Cycle 2, Day 2
Incline BP 105 x 12, 12, 12, 11
Barbell Row 120 x 12, 4 sets
BTN Press 65 x 10, 4 sets
Chins BW x 6, 6, 6, 8+3
Notes:
Now located in Denver area. Past two weeks absolutely crazy: home selling, moving, new job started, new schools, etc. Living in hotel for next two weeks and then in furnished condo until we can find a home.
Looking for a gym now - found something that may be promising. Will attempt to go see it tomorrow.
[quote]Captain Needa wrote:
Past two weeks absolutely crazy: home selling, moving, new job started, new schools, etc. Living in hotel for next two weeks and then in furnished condo until we can find a home.
Looking for a gym now - found something that may be promising. Will attempt to go see it tomorrow. [/quote]
Coudos to getting the work in where you can mate.
Still here lurking.
[quote]raven78 wrote:
[quote]Captain Needa wrote:
Past two weeks absolutely crazy: home selling, moving, new job started, new schools, etc. Living in hotel for next two weeks and then in furnished condo until we can find a home.
Looking for a gym now - found something that may be promising. Will attempt to go see it tomorrow. [/quote]
Coudos to getting the work in where you can mate.
Still here lurking.
[/quote]
Thanks Raven! It has been and continues to be a whirlwind. Home is in escrow. Living in a hotel with Mrs. Needa, three kids and a cat. First week on the job at the new company. But life is good!
Found a fantastic gym too.
20-August Block 5 Cycle 2, Day 3
Finally was able to get back into a gym after 10 days. More on that later
Back Squat 195 x 10, 4 sets. First set paused
Hamstring Curl 50 x 12, 4 sets. Slow eccentric
Leg Extension 45 x 10, 4 sets. Slow eccentric
SLDL 205 x 10, 4 sets.
Notes: After a lot of searching I found am amazing gym in the Denver metro area. No nonsense, catering primarily to the serious body building crowd. The people who train their are inspiring and just a bit intimidating. I am slightly smaller than the average female.
They have a dedicated leg room. Three racks. Oly platform. Mats. Chalk allowed. Cambered bar. Axle. And that is what I can remember. So I am there for three months until I can find/buy a home and get my gym set up again.
It is good that I am remaining on a hypertrophy block - I will look to take advantage of the plethora of equipment they have to offer. I will be adjusting my exercise selection slightly.
22-August Block 5 Cycle 2, Day 4
Dumbbell Row 55 x 12, 4 sets, slow eccentric
Dips BW x 10, 10, 10, 8+2
Pull-ups BW x 6, 6, 6, 4+2
CGBP 95 x 12, 12, 12, 12
notes:
substituted Dumbbell rows in place of my normal barbell. dumbbell rows really lit my back up. Will need to experiment with some of the many machines that this place offers. Lost a bit of strength but not too much. Remain as is with weights.
24-August Block 5 Cycle 2, Day 5
Front Squats 155 x 10, 155 x 8, 165 x 6, 165 x 5, 135 x 12
Hamstring curls 60 x 15, 4 sets, slow eccentric
Hack Squat 90 x 12, 180 x 10, 180 x 10, 180 x 10
Single, standing glute/ham curl (not sure what it is called). 25 x 10, 4 sets slow eccentric
notes:
Loving the dedicated leg room. Also very cool to work out where the current Mr Olympia trains (no, I have not seen him). Lots of guys here have arms bigger than my thighs.
25-August Block 5 Cycle 2, Day 6
Incline Press 105 x 12, 12, 12, 10 + 2
Barbell Row 135 x 10, 10, 10, 10 slow eccentric
BTN Press 60 x 10, 10, 10, 6+1+3
Chin-ups BW x 7, 7, 7, 6+1
Notes:
Was still sore in the upper body from two days ago. Mostly back and a bit of upper chest/delts. After 5 minute rowing machine warm up I was good to go. Chin-ups felt stronger than in past. Need to check my weight to see where I am at. Diet has been actually good overall despite having to eat out more than usual.
27-August Block 5 Cycle 3, Day 1
Squats 205 x 10, 10, 10, 10
SLDL 205 x 10, 10, 10, 10
Leg extensions 45 x 12, 12, 12, 12 slow eccentic. maybe 5 sets
Ham Curls 60 x 12, 12, 12, 12
Notes:
solid day. For squats will try to work up to 12 reps for at least a few sets. Leg extensions were tougher today and my mind went foggy so I may have done 5 sets… not sure. Ham curls were really tough and slow at the end end.
28-August Block 5 Cycle 3, Day 2
Strict 60 seconds rest for all
DB Row 55 x 12, slow eccentric 4 sets
CGBP 95 x 12, 4 sets
Pulls-ups BW x 7, 7, 6+1, 6+1
Dips BW x 10, 6+2+2, 4+2, 4+2+1
OHP 60 x 10, 4 sets
notes:
feeling weaker today. Still in hotel and lots going on.
30-August Block 5 Cycle 3, Day 3
Front Squat 165 x 8, 4 sets
Ham Curls 60 x 12, 4 sets
Hack Squat 180 x 10, 10, 10, 12
Iso Leg Curl 35 x 10, 12, 12, 12
Notes:
Increase Hack squat to 12 reps and iso leg curl to 45x10 next time.
2-September Block 5 Cycle 3, Day 4
60-75 second rest for all
Incline BP 105 x 12, 12, 10+2, 8+4
Barbell Row 135 x 12, 4 sets
BTN Press 65 x 10, 10, 8+2, 6+4
Chins BW x 7, 7, 7, 6+2
notes:
Yesterday moved out of hotel into condo. Even though most of our items are in storage, just moving all the clothes and other items was exhausting. Took all day. Good to get back in the gym.
4-September Block 5 Cycle 3, Day 5
90 seconds rest per
Squat 205 x 12, 4 sets
SLDL 205 x 10, 4 sets
Let Ext 50 x 10, 4 sets
Ham Curls 60 x 12, 4 sets
notes: Barely hit all reps above. Keep all weight as is.
6-September Block 5 Cycle 3, Day 6
DB Row 55 x 12, 4 sets slow eccentric
CGBP 95 x 12, 12, 12, 15, no lockouts
Pull-ups BW x 7, 7, 6+1, 5+2
Dips BW x 8, 7+1, 3+2+1, 4+2+1+1
OHP 60 x 10, 10, 10, 8+2
Then conditioning:
Prowler push x 40 yards (out and back 20)
1 lap with 90lbs 22 sec
1 lap with 180lbs 26 sec
1 lap with 180lbs 24 sec
1 lap with 180lbs 30 sec - then I died.
Notes: Better on some movements, fading on others.
This is my first time ever pushing a prowler. Instant love/hate. It took me fully 2 minutes to recover in between each lap. My last lap I barely finished. I have no idea if this is even ‘heavy’ - but it was for me so that is all that matter.
8-September Block 5 Cycle 3, Day 6
Front Squat - during warm up ‘pre-tweaked’ my mid back.
Switch to back squat after tentative testing and did:
225 x 5, 5 sets
Ham curls 60 x 12, 4 sets
Leg Ext 50 x 12, 12, 9+3, 10+2
notes:
At least I was able to do something. Feel quite fortunate that the back did not go out requiring days/weeks of rehab.
10-September Block 5 Cycle 4, Day 1
Incline BP 105 x 12, 12, 10+2, 10+2
Barbell Row 135 x 12, 4 sets slow eccentric
BTN Press 65 x 10, 10, 10, 8+2
Chins BW x 7, 7, 7, 7
notes:
Going back up on reps. Increase B row to 155 x 10 next time. PR on Chins (at least in a while).
11-September Block 5 Cycle 4, Day 2
Birthday / 9-11 Challenge
Turning 41 tomorrow. But today is my leg day and 9/11 so I gave myself a bit of a challenge.
Squat 225 (100kg) x 41 reps. 7 min 40 seconds total time. Having never done this type of volume I was hoping/thinking I might go unbroken. Yeah no. Did 20 reps, then 5, 5, 5, and 6. Never took more than 30 seconds rest between.
Then three sets of 135 (60kg) x 20 reps. To complete 101 total reps of squatting. Thought that was the number of floors in the Twin Towers but then looked it up and it was 110. I owe 9 more reps.
Then four sets of hamstring curls: 50 x 12
Fourteen years… like yesterday. We will not forget.
13-September Block 5 Cycle 4, Day 3
Birthday was on the 12th so took the day off. Rather surprised that I was not that sore after all the squatting. I guess I do legs often enough that it was not bad.
DB Row 55 X 12, 4 sets
CGBP 95 x 15, 15, 12, 12
Pull-Ups BW x 7, 7, 6+1, 6+1
Dips BW x 7, 6+1, 5+1, 3+2+2+1+1
OHP 60 x 10, 10, 10, 6
DB BP 25 x 12, 12
Notes:
Progressed one additional rep on pull-ups. Was dead when I got to dips. Did add in DB BP as a new movement… Just light weight to get some more pump.