20 min walk 3.6 @ 2.5
6 cycle sprints, 30 seconds w/ 2 min. active rest
20 min walk 3.6 @ 2.5
push1
lunge 15 x 2 x 12
squat 155 x 3 x 5
ext 60, 55 x 2 x 15, right leg couldn’t hold on last 2 reps of 60
flat db chest
55 x 4 x 10
inc BB press
135 x 2 x 8
140 x 1 x 8
side lat raise
5 x 1 x 10
10 x 3 x 10
first 2 sets were full ROM
reverse pec deck
60 x 1 x 10
80 x 2 x 10
rope pushdown
60 x 2 x 15
70 x 1 x 15
superset w/
ass. dip
90 x 1 x 3
80 x 1 x 3
80 x 1 x 2
missed the last rep when I raise the pushdown weight
stNDING ind. calves
20 x 3 x 8, to heAVY
walk 3.7 at 2.5 percent, for 37’
Lying leg curl
60 x 3 x 12
70 x 1 x 12
reverse hyper
100 x 3 x 10
BB row
170 x 3 x 5
135 x 5
ugly… couldn’t make it through, so I did 1 back off
Inv. row
2 x 10
chest supported DB row
25 x 1 x 10
30 x 2 x 10
Lat pulldown
100 x 1 x 12
110 x 2 x 12
BB shrug
135 x 3 x 15
Bentover lat raise
5 x 1 x 10
10 x 3 x 10
didn’t need to do this, but was going off memory today
DB hammer curl
15 x 3 x 10
20 x 1 x 10
seated ind. Calves
320, 340, 360 x 12
flat knee raise
3 x 33
BSN was shooting some sort of workout instruction today at the gym… no free samples, BOOO!
push2
squat
160 x 2 x 5
twacked my back some time last week and i felt it here. could be related to the fact that i haven’t been locking out, because of my knee. I think i’m just going to have to start and deal w/ that.
leg pres
90 added x 20
140 added x 4 x 20
felt great w/ the stretching
3/4 DB inc press
50 x 2 x 10
55 x 2 x 10
Decline BB press
90 x 3 x 12
tough, but did it
pec deck
20 x 1 x 15
25 x 2 x 15
db press
45 x 2 x 10
db supine roll
60 x 3 x 12
side lat machine
5 x 3 x 25
v-grip pushdown
90 x 12
100 x 3 x 12
standing ind calves
20 x 3 x 8
lying tricep ext
10 x 3 x 12
15 x 1 x 8
took yesterday of w/ some HITT cause I felt like shit, so no rest tomorrow
Pull 2
seated leg curls
60 x 2 x 12
70 x 2 x 12
3/4 DBSLDL
75 x 2 x 10
80 x 1 x 10
fat DL, snatch grip
215 x 1 x 5
assuming bar is 10 light… lost my grip on last rep
BB Row
170 x 3 x 5
135 x 1 x 5
missed last rep. well, didn’t miss it so much as felt my lower back was about to finish me… I will either deload this or change the rep scheme
DB Row
40 x 1 x 10
45 x 1 x 10
Chindown
100 x 1 x 12
110 x 2 x 12
DB shrug
75 x 3 x 10
seated DB curl
15 x 4 x 10
felt heavy
Reverse EZ curl
0 x 2 x 15
5 x 2 x 15
seated calf
340 x 3 x 12
skipped abs and walk because my back needed a break
weighed in at 245 last 3 days and came in at 243 this morning
skipload day. weighed in at 243.
measurements ( L/R)
Arms
13.25, 14
Thighs
26.5, 26
Calves
17, 16.25
Chest
45
Waist
43.5
Wingspan
6’0.25", putting it a little shorter than my height
Back was still a little iffy, so I swapped my push days
lunge
20 x 2 x 8
leg press
180 x 5 x 20
3/4 inc DB press
55 x 4 x 10
Decline BB
90 x 2 x 12
95 x 1 x 12
pec deck
25 x 3 x 15
DB press
45 x 1 x 10
50 x 1 x 9, barely got the 9
bentover lat raise
10 x 4 x 10
lat machine
5 x 3 x 25
db supine roll
65 x 3 x 8
v-grip pushdown
90 x 1 x 12
100 x 2 x 12
stNDING Calves, ind
20 x 3 x 8… still too heavy
walk
3.7 at 3 percent, 10’ pre work out 33’ post workout
squat 160 x 3 x 5
leg ext 55 x 2 x 15
flat db chest
55 x 3 x 10
60 x 1 x 10
inc BB
135 x 1 x 8
140 x 2 x 8
2nd set was toughest
side lat raise
10 x 4 x 10
sets 2,3 were full ROM
reverse pec deck
80 x 3 x 10
rope pushdown
60 x 2 x 15
70 x 1 x 15
superset with
Assisted dips
80 x 3 x 3
standing IND calves
12.5 x 3 x 8
walk
3.6 at 4 percent, 31’
didn’t want for 40 because I have a 10-15 min. bike ride to/from the gym now.
Pull 2
seated leg curls
60 x 2 x 12
70 x 2 x 12
too heavy… stay at 60 and use perfect form
3/4 DB SLDL
80 x 2 x 10
fat bar DL
225 x 1 x 5
no snatch grip anymore
BB Row
120 x 1 x 12
110 x 1 x 10
100 x 1 x 12
95 x 1 x 12
started too heavy
chindown
110 x 3 x 12
DB shrug
75 x 2 x 10
80 x 1 x 9
lost grip
DB curl
15 x 4 x 10
Reverse EZ
0 x 1 x 15
5 x 3 x 15
flat knee raise
34,33,34
walk
3.7 at 3 percent, 40’
hovered around 244/243 last few days, missed HITT yesterday (weather) and overate by about 150 calories, but was down to 240 this morning…weird
load day
240
Arms ( L/R)
14, 14.75
Leg
25, 26
chest
44.5
waist
43.25
human error is still rendering these pretty much useless… I doubt my left thigh shrunk 1.5" in a week; likewise, I don’t think my chest shrunk 1/2" or my left arm by .75" (doing arm work for the first time)
push 1
lunges
20 x 2 x 10
squat
165 x 3 x 5
ext
55 x 2 x 15
tough! staying here still
flat db press
55 x 2 x 10
60 x 2 x 10
missed the last rep
inc BB press
140 x 3 x 8
side lat raise
10 x 4 x 10
full ROM on 2nd set and and 8 reps of 3rd set
started w/ 15 on last set, but went back down to 10
reverse pec deck
80 x 3 x 10
good form
rope pushdown
60 x 2 x 15
70 x 1 x 15
SS
ass. dips
80 x 3 x 3
seated calves
360 x 3 x 12
pull 1
lying leg curls
60 x 2 x 12
70 x 2 x 12
good form, staying here, though
3/4 DB SLDL
80 x 3 x 10
can move up
BB row
95 x 4 x 10
lat pull down
110 x 3 x 12
chest supported DB row
30 x 1 x 10
35 x 2 x 10
staying here… cheated at the top
BB shrug
135 x 3 x 15
easier than expected, ready to move up
seated hammer curl
15 x 2 x 10
20 x 2 x 10
too heavy w/ 20, keep it to 1 set
flat knee raise
3 x 34
walk 3.8 at 3 percent, 40’
weighed in at 242
4 or 5 bike sprints yesterday w/ 50 minutes of low intensity biking w/ a heavy pack.
weighed in at 240 today, so it’s taking a bit too long to baseline from my skipload, i think.
push 2
leg press
205 x 5 x 20
felt awesome after this. really stretched (deep ROM( in the beginning and exploded at the end
3/4 inc db press
55 x 4 x 10
decline bb press
90 x 1 x 12
95 x 2 x 12
missed the last rep… doing this again
peck deck
25 x 2 x 15
30 x 1 x 15
db press
45 x 1 x 10
50 x 1 x 6
40 x 1 x 5
dunno why i missed the 2nd set so bad… beat up.
bentover lat
10 x 3 x 10
12.5 x 1 x 10
lat machine
5 x 3 x 25
added clips for 3rd set
db supine roll
65 x 3 x 10
missed the last 2 reps on the first set for left arm… staying here next week
v-grip pushd
100 x 3 x 12
heavy, staying here
ind. standing calves
12.5 x 3 x 8
Pull 2, 240
seated leg curls
60 x 4 x 12
good form
3/4 DB SLDL
80 x 1 x 10
85 x 1 x 10
Fat DL
225 x 1 x 5
Going to have to do this before SLDL… I basically put my but up and then DL’d it.
Staying at 225 and switching to reg bar.
BB Row
95 x 3 x 10
100 x 1 x 10
Chin down
110 x 3 x 12
extra rep on last set, perfect form. 10 lb jumps, so easing in the increase
db shrug
75 x 1 x 10
80 x 1 x 10
db curl
15 x 4 x 10
reverse EZ
5 x 4 x 15
stay here
walk
3.8 at 3 percent, 42’
focused on keeping the rest shorter this time around, more BB style
load measurements
weighed in at 239… READJUSTING
Arms (L/R)
14, 14.5
Thighs
27, 25.75
Calves
16.75, 16.125
chest
45
waist
42.5
240.7 post load… so kind of light (kept it to 5 hours)
Felt great today, though. focusing on keep my rests shorter (2 min max)
push 1
lunges
20 x 2 x 12
squat
170 x 3 x 5
finally starting to work!
ext
55 x 1 x 15
50 x 1 x 15
started w/ 55 on set 2, but had to drop it to 50 halfway through… kinda seems like i’m getting weaker here.
flat db press
55 x 2 x 10
60 x 1 x 9
55 x 1 x 10
really ground it out on the last set. going to half to keep 60 off to the last set. strength going slow
inc BB press
140 x 1 x 8
140 x 1 x 6
135 x 1 x 8
once again, missing reps…
side lat raise
10 x 1 x 10
10 x 2 x 10 (full ROM)
12.5 x 1 x 10
reverse pec deck
80 x 1 x 10
level 8 x 1 x 10
level 9 x 1 x 10
rope pushdown
60 x 3 x 15
SS w/
Asss. dips
80,70,60 x 3 x 3
trying 60 all the way across next time. going to keep ropes the same and work on my dips
seated calves
380 x 3 x 12
so strength seems to be fading a bit, but i’m giving myself less rest,so maybe that’s it. I also adjusted my diet and cut out about 15 grams of carbs pre workout.
pull 1
lying curls
60 x 2 x 12
70 x 2 x 12
good, but staying
3/4 DB SLDL
80, 85, 90 x 10
lost my grip after last rep
BB Row
95 x 2 x 10
100 x 2 x 10
staying
lat pulldown
110 x 2 x 12
120 x 1 x 12
may have done an extra set… 120 is too heavy
chest supported DB row
30 x 1 x 10
35 x 2 x 10
didn’t cheat as much, but still cheated, need to go down on 2nd set
BB shrug
135 x 2 x 15
140 x 1 x 15
held it as long as i could after last rep
seated hammer curl
15 x 4 x 10
staying
flat knee raise
34 x 2, 1 x 35
Push 2
squat
175 x 3 x 5
leg press
230 x 4 x 20
3/4 INc DB press
55 x 3 x 10
60 x 1 x 10
Didn’t quite hit 3/4 w/ the left arm on the last rep
Decline BB press
90 x 1 x 12
95 x 1 x 12
95 x 1 x 9
Pec DEck
25 x 1 x 15
30 x 2 x 15
ready to move up
DB PRess
45 x 1 x 10
50 x 1 x 6
DB supine roll
65 x 3 x 10
Bentover lat raise
10 x 3 x 15
12.5 x 1 x 15
side lat machine
5 per side x 2 x 25
7.5 per side x 1 x 25
V-grip pushdown
100 x 3 x 12
INd. Standing cALVES
12.5 x 2 x 10
12.5 x 1 x 8
weighed in at 238
Extra rest day yesterday, but I threw in squats… basically trying to make sunday a rest day.
pull 2
seated leg curls
60 x 4 x 12
ready to m0ve up a bit
DL
225 x 1 x 5
better form, but still bringing my butt up too quick
3/4 DB SLDL
90,95 x 10
about the heaviest i’d want to go right now
BB Row
95 x 2 x 10
100 x 2 x 10
do 3 sets of 100 next time
Chin down
110 x 2 x 12
120 x 1 x 12
DB shrug
80 x 3 x 10
too heavy
db curl
15 x 3 x 10
20 x 1 x10
reverse EZ curl
5 x 4 x 15
seated calves
380 x 3 x 12
stay
weighed in at 236
load day… weight about the same as yesterday.
arms (l/r)
14, 14.125
thighs
26.125, 25.5
chest
44.325
waist
42
hips
42.625
neck
15.625