23-Feb Chest/Tri Hypertrophy
Incline Bench 100x15 4 sets - new weight; had to pause for the last few reps on the last set.
Floor Press 145x10, 150x9, 145x10, 150x9 -My first and third set felt much harder than the 2nd/4th. Odd… or should I say even…
Incline DB Fly 26.2x15 4 sets
CGBP 75x15 4 sets
Skull Crusher 45x15 4 sets
super set with
1h DB tri ext 15x8, 15x10, 15x7, 15x8
24-February Strength Circuits
Cycle 3, Day B1
Reps 5 4 3 2 1
Back Squat 235 245 250 255 260
Dips 35 45 50 55 60
SGHP 135 140 145 150 160
Press 90 95 100 105 110
Pull up 35 45 55 65 70
Upped everything by 5 lbs for the B day exercises. Felt a bit sore from the chest/tri day yesterday - mostly my inner chest and my rear delts. I think that the floor presses are the main culprit for this.
25-February Rest Day - just needed to sleep in a bit… Of course in my life this means 7 hours.
26-February Strength Circuits
Cycle 3, Day A2
Reps 5 4 3 2 1
Deadlift 280 285 295 315 330
Bench 160 165 170 180 190
SGHP 135 140 145 150 160
Press 90 95 100 105 110
Pull up 35 45 55 65 70
DL felt a bit heavy today. I have not been noting times in this log but for my A days I am right around 30 minutes on average and for my B days I am running 26-28 minutes. This is after about 10 minutes of warm up.
EDIT - Also walked 2.7 miles with 52lb vest in the evening.
27-February Back/Shoulder Hypertrophy
Lateral DB Raise 11.2x15, 4 sets
super set with
Partial Pull-ups BWx12, 4 sets
Reverse DB Fly 11.2x15, 4 sets
super set with
T-Bar Row 70x15, 4 sets
Face-Pulls Stiff band x15 4 sets
super set with
BB Row 90x15, 4 sets
Pull-ups are about half-way ROM using straps. But no ‘kipping’ or body english. Provides amazing lat engagement and pump. First time today hitting 12 reps for all sets.
28-February Strength Circuits
Cycle 3, Day B2
Reps 5 4 3 2 1
Back Squat 235 245 250 255 260
Dips 35 45 50 55 60
SGHP 135 140 145 150 160
Press 90 95 100 105 110
Pull up 35 45 55 65 70
Squats felt good today. I am concentrating on ‘sitting down’ and back and striving to remain more upright in my torso. I can feel my knees NOT hurting and under less press when I do this. The weight is feeling quite achievable (as it should being so far under my 1RM). I am still happy to be keeping my base-building slow.
Next cycle starts in a day or two. I will up my DL, Squat, bench and SGHP by 5lbs. I will increase Press by 2.5 lbs. I will leave Dips and Pull ups alone.
1-March Leg Hypertrophy
Hamstring Curls 40 x 15 x 4 sets
Front Squats 135 x 10 x 4 sets
SLDL 155 x 15 x 4 sets
Step-ups 72 x 10 x 4 sets per leg
Good Mornings 105 x 10 x 3 sets; 105 x 15 x 1 set
Still slowly increasing weight on the front squats. I was hoping that this weight plus the step-ups (to 16" box with weighted vest) would hit my quads hard but I was still not sore afterward. The weak spot in Front Squats continues to be my back and arms/form.
On the SLDL’s I concentrated on squeezing the glutes and hams more than I have ever done before and I believe that this was quite effective.
2-March Strength Circuits
Cycle 4, Day A1
Reps 5 4 3 2 1
Deadlift 285 290 300 320 335
Bench 165 170 175 185 195
SGHP 140 145 150 155 165
Press 92.5 97.5 102.5 107.5 112.5
Pull up 35 45 55 65 70
Day one of Cycle 4 started today. As planned, I upped the DL, Bench, and SGHP by 5lbs. Press up 2.5 and Pull-ups unchanged (again). I actually think that I started a bit high on pull-ups when I started these circuits. So I will probably just continue to go up more slowly on these.
Today was a 1RM PR on both Bench and Press. I know - the weights are other peoples warm-up weights but I have to say I was happy. I felt that I had more in the tank so I am hopeful that I can continue upping the weight as the cycles continue.
Weight check-in: So after a month at new calorie levels (3200-3300 kcal/day) my weight has gone up approximately 2 lbs. This could have easily been mostly water as I adapt to a maintenance level of calories. In the mirror it looks to me like I added 5 lbs so this might support my water weight theory. I will continue with this calorie level for the next month and see what happens with the scale and bf levels. New weight 196 lbs.
3-March - 2.5 mile walk with 52lb vest
4-March - Strength Circuit
Cycle 4 Day B1
Reps 5 4 3 2 1
Squat 240 250 255 260 265
Dip 35 45 55 65 70
SGHP 140 145 150 155 165
Press 92.5 97.5 102.5 107.5 112.5
Pull up 35 45 55 65 70
Went up 5lbs on Squat and Dip. Squat felt good but my last rep on dips did not earn three white lights. I felt hungry and a bit lower energy so I will leave the weight unchanged for now and see how the B2 day goes on this cycle. If I hit all the B2 day weight I will leave dips unchanged for cycle 5. If I miss again I will drop weight for the next cycle.
5-March Chest / Tricep Hypertrophy
Incline Bench 100x15 4 sets
Floor Press 135x10,140x10,145x10,145x7
Incline DB Fly 26.2x15, 4 sets
super set with
1 hand tri ext 15x10, 4 sets
Skull crusher 45x15, 4 sets
super set with
Push ups BWx10,BWx10, BWx5, BWx5
EDIT - also 2.5 mile walk with 52lb vest in the evening. I have acclimated to the weight in all aspects other than soreness at the top of my traps/shoulders. I will experiment with some padding.
6-March Strength Circuits
Cycle 4, Day A2
Reps 5 4 3 2 1
Deadlift 285 290 300 320 335
Bench 165 170 175 185 195
SGHP 140 145 150 155 165
Press 92.5 97.5 102.5 107.5 112.5
Pull up 35 45 55 65 70
Not enough sleep last night. As a result I felt sluggish. I am also sore from chest/tri day yesterday. Hit all the weights. Last rep on bench was slow but I hit it. With deads (and squats) remaining so relatively low I keep telling myself that I am building a deep and wide base.
7-March Back/Shoulder Hypertrophy
Lateral DB Raise 11.2 x 15, 4 sets
super set with
Partial Pull-Ups BWx12, 4 sets
Reverse Fly DB 11.x x 15, 4 sets
super set with
Barbell Row 95x12, 4 sets
Face Pulls Band x 15, 4 sets
super set with
T-Bar Row 70 x 15, 4 sets
A note on diet/weight: I am starting to look a bit ‘fluffy’ (to borrow a phrase from the kids) too fast. In the 6 weeks since increasing calories I have put on 5 lbs. While I am getting stronger this rate of gain is too fast for my comfort and faster than what studies show one can gain muscle. So starting last night I am dropping about 200 calories of carbs from my diet. I still want to gain but just slow the rate up a bit. Current weight 199.
8-March Strength Circuits
Cycle 4 Day B2
Reps 5 4 3 2 1
Squat 240 250 255 260 265
Dip 35 45 55 65 70
SGHP 140 145 150 155 165
Press 92.5 97.5 102.5 107.5 112.5
Pull up 35 45 55 65 70
9-March Leg Hypertrophy
Does pulling bushes out of the ground by the root qualify as deficit deadlifts? It should I think…
Hamstring Curls 40 x 15, 4 sets
super set with
Front Squats 135 x 12, 4 sets
SLDL 175 x 10, 4 sets
super set with
Trap Quad DL* 140 x 15, 4 sets
Good mornings 105 x 15, 4 sets
See the newest Bruno article for “scrape the rack” Trap bar deadlifts for quads: Unconventional Trap Bar Exercises - I read this and used it with my wife’s training as it is supposed to target the quads, reduce strain on the knees and reduce strain on the lower back. If true this will make it an amazing movement.
I tried myself as part of my leg hypertrophy day. I put some gorilla tape on the inside of my rack so that I would not scrape the power-coating off. The movement felt natural and not awkward at all. And I really did feel it in my quads which are hard to target with a home gym. I will see how I feel over the next couple of days. I kept the weight on the lighter side as it is a new movement.
My wife tried these as well on the same day. The next day (today) she is referring to me as evil and complaining that she cannot walk. Mission accomplished.
10-March Off day for strength training. 2.5 mile walk with 52 lbs.
11-March Strength Circuits
Cycle 5 Day A1
Hard to believe that I am 5 weeks (cycles) into the strength circuits since my reset. I continue to really enjoy this training scheme. It simultaneously scratches my need for heavy weight, training time and conditioning. And I am slowly but surely raising weight on most of my movements.
Here are the weights for Cycle 5, ‘A’ day:
Reps 5 4 3 2 1
Deadlift 290 295 305 325 340
Bench 170 175 185 190 200 *
SGHP 145 150 155 160 170
Press 95 100 105 110 115
Pull up 35 45 55 65 70
So Press was a PR today. Still a very humble number but I am taking the wins when I get them.
For bench I missed the 2nd rep at 190. It felt like I was not setup correctly. Because of this, for my 1 rep I used 195. I will try again on day A2 for the weights as written above. If I hit it I will leave Cycle 6 unchanged for bench. If I miss again I will go back to Cycle 4 numbers.
SGHP up 5 pounds more. Still feel good, with a safe back.
Deadlift is getting back up to my true 1RM (365) and though heavy I am hitting every rep with good form and decent speed. Deep and wide… build a base that is deep and wide… just takes time.
12-March Chest/Tri Hypertrophy
Incline Press 100 x 15, 4 sets
Floor Press 135 x 10, 140 x 10, 140 x 9, 140 x 9
Incline DB Fly 27.5 x 15, 4 sets
super set with
Tri DB Overhead ext 15 x 15, 4 sets
Skull crushers 50 x 15, 4 sets
super set with
Push-ups BWx10, BWx10, BWx6, BWx6
When I do skull crushers, they are with the bar going above my head and below the bench.
Added 1.2 lbs to each DB for the Fly’s. Woo-hoo: big weight 
Doing push-ups at the end of the work-out makes me feel so weak.
13-March Strength Circuits
Cycle 5 Day B1
Reps 5 4 3 2 1
Squat 245 255 260 265 270
Dip 35 45 55 65 70
SGHP 140 145 150 155 165
Press 95 100 105 110 115
Pull up 35 45 55 65 70
For cycle 5 I increased Squats 5 lbs (in addition to the increases for SGHP and Press started on the A day).
Squats are feeling good - the more I can sit down and back and keep my torso upright the stronger I am feeling. My knees don’t hurt when I sit back. For the past few weeks I have not needed to wrap my knees.
I missed the 115 last rep on press today. I hit it on the A1 day. So whether it was either a result of my chest day yesterday, lowered energy or whatever I won’t increase the weight on cycle 5. However, I will also keep the weight unchanged for the next two days in this cycle to see if this was a ‘fluke’.
14-March Back / Shoulder Hypertrophy
Partial Pull-Ups BW x 12, 4 sets
super set with
Lateral DB Raises 11.2 x 15, 4 sets
Barbell Rows 95 x 12, 4 sets
super set with
Reverse DB Fly 11.2 x 15, 4 sets
T-Bar Row 70 x 15, 4 sets
super set with
Face Pulls Stiff band x 15, 4 sets
15-March Strength Circuits
Cycle 5, Day A2
Reps 5 4 3 2 1
Deadlift 290 295 305 325 340
Bench 170 175 185 190 200
SGHP 145 150 155 160 170
Press 95 100 105 110 115
Pull up 35 45 55 65 70
I missed the Bench on day A1. Today both 190 for 2 and 200 for 1 went right up. 200 is now a new PR. I will leave the bench weights un-changed for cycle 6.
Press also went up fairly easy today. Since I do press 4x per cycle (week) rather than 2x for Bench, and because I have micro-plates, I will plan to up the press weight by 1.2 to 2.5 lbs for cycle 6.
16-March Leg Hypertrophy
Hamstring Curls 40 x 15, 2 sets 45 x 15, 2 sets
super set with
Front Squats 135 x 12, 4 sets
SLDL 185 x 10, 4 sets
super set with
Trap Quad DL* 210 x 12, 4 sets
Good mornings 105 x 15, 4 sets
See the newest Bruno article for “scrape the rack” Trap bar deadlifts for quads: http://www.T-Nation.com/...p-bar-exercises
Last time (first time) I used 140lbs. Today I did 210. That did the trick - I … am… sore…
Also increased SLDL by 10 lbs. Practiced with hook grip - trying to build thumb tolerance.
17-March Conditioning
Taking a rest day from weights. My legs are sore from yesterday. Tomorrow is Cycle 5, Day B2.
Tonight I will do conditioning: 2.5 to 3 mile walk with 60 lbs. This will be first time with full 60 lbs in the vest.