Cycle 3 Week 2 Day 1
Bench…3 min
200x3 paused
230x3 paused
255x11 PR tng
Close grip fsl with swiss bar
200x5,2 right bicep tendon hurt so bad
DB ohp
60’s x 12,12,12,12
Wide grip upright row
5x15
Hammers and pushdowns to try and make my bicep feel better. If anyone has any ways to help bicep/shoulder tendonitis throw them out.
C3W2D2
Cat squats
5x5 with 205 done in 12:30 beltless…low bar hurts
Bulgarian split squats
4x10
Paused front squats
5x3 with 135
a bunch of curls
C3W2D3
Chins…various grips…1 min
10 sets of 5
BB row…90 sec
4x12 with 165 with straps
Seated cable row…60 sec
5x8-12
V grip pulldown…60 sec
5x8-12
Shrug…3 sec hold at top…straps…1 min
4x10
Db curls
100 reps non stop
Hammers…1 min
4x8
OHP tomorrow, if my bicep is feeling it I would like to get 175x10
Good work in here. Just a thought… after every training session I do a Cple sets of Curls with just the barbell.
Set1- wider grip. Each rep from a deadstop.
Set2- cloer/regular grip tng.
I typically get 20 -30 reps each set. Both are to near failure. Don’t laugh till you try it!
I started doing this to help my once strained bicep. It’s light weight and gets a lot of blood flow in the biceps while working them in full range of motion. My bicep is long healed. But I continue doing this as they feel better than ever, and I accredit this simple finisher
[quote]barbedwired wrote:
Good work in here. Just a thought… after every training session I do a Cple sets of Curls with just the barbell.
Set1- wider grip. Each rep from a deadstop.
Set2- cloer/regular grip tng.
I typically get 20 -30 reps each set. Both are to near failure. Don’t laugh till you try it!
I started doing this to help my once strained bicep. It’s light weight and gets a lot of blood flow in the biceps while working them in full range of motion. My bicep is long healed. But I continue doing this as they feel better than ever, and I accredit this simple finisher[/quote]
That’s what I have been trying to do at the end of a session. Some camps say do more bicep work, some say do less, some say do hammers. So I’m sticking with doing more/hammers.
C3W2D4
OHP
135x3
155x3
175x10 no Pr could of hit 12-13 but want to hit some good numbers monday, good set.
FSL
135x3,3,3
DB bench
60’s x 8
80’s x 8,8,8
100’s x 8
Hammer strength bench…I like these alot, got a good contraction.
4x8-10 with one drop set
Laterals
4x8
-ss-
cable overhead extension
4x15-20
Wide grip upright row
5x15
-ss-
Pushdown
5x15
Shoulder still hurts, feel like a little girl. Hopefully rest, ice, and heat tomorrow will lead to a pain free 3 sets of squats Saturday.
C2w2d5
Squat
240x3 beltless
270x3 beltless
310x8 felt good
Pause squat
240x3,3,3
Lat pull just to get some more back volume
4x15
C2W3D1
Usually bench here but forgot my bag will all my stuff, good session for not having literally anything.
Seated OHP…3 min
145x5
165x3
185x9…all locked out…PR…good set
FSL…2 min
145x3,3,3
Hamm strength bench…2 min
3x10
Seated lateral machine…1 min
5x15-20
1 arm pushdown…1 min
5x10
C2W3D2
CAT squats…beltless done in 16:00 with a partner working in
205 for 5x5
Front squats
135x5
165x5
185x5,5
135x5
Paused bulgarian split squats
bar x 5
75x5
95x5,5
Seated Leg curl
5x15-20
C2W3D3
Chins…various grips…1 min
10 sets of 5
Tbar row…2 min
1 big set of 25 lbs x 10, 50x10, 75x10, 100x10, 75x10, 50x10, 25x10
3x10 with 100
Pulldown…straps…90 sec
5x8-12
1 arm seated cable row…1 min
4x12
Shrugs…90 sec…3 sec hold at contraction…straps
4x15
Cable curls
100 reps
1 arm preacher…1 min
5x8-10
Bench tmrw really hoping for 270 for 7-8.
C2W3D4
Bench…took 4 min rest here instead of 3
215x5 paused
240x3 paused
270x8 PR
FSL pause bench…used to do close grip here changed to maybe alleviate some bicep tendon stress…2 min
215x5,5,5
Nautilus shoulder press…90 sec
4x8-12
Seated Laterals
4x10-15
-ss-
Seated dips
4x10-15
30 sec
Was a short but solid session. Not training today then squats tmrw hoping for 330x6.
C2W3D5
Squat
260x5 beltless
295x3 beltless…I think this is a belt less pr
330x7 big pr…glad squat is coming along
FSL beltless paused squat
260x3,3,3
Good session overall. Will skip the deload and just hit everything for the prescribed reps and lower volume or intensity on accessories.
Sorry I haven’t been replying to anyone else’s log my computer won’t let me go to my profile and click on your logs so I have to search for them under forums then training logs.
C3W1D1
Bench…4 min between working sets
190x5 paused
215x5 paused
245x12 PR…had 14+ but just setting myself up for future prs
FSL paused normal grip…2 min
190x5,5,5
DB ohp…2 min
45’s x8
60’s x 8
75’s x 8,8,8
Hammer strength bench…1 min
3x12-15…good contraction here
Laterals…1 min
8,8,8 is one set did 3 sets of it
db fly…1 min
3x8-10
rear delts on pec deck…1 min
4x15-20
pushdown…1 min
4x15-20
Good session, cat squats tmrw.
C3W1D2
CAT squats…beltless…done in like 13ish minutes
5x5 @ 205
I don’t know why I stopped doing these. One day of this and one progressive overload day is my sweet spot.
Bulgarian split squats
BW x 10
Bar x 8
95 x 5,5 paused
Bar x 8 paused
Leg curl…1 min
4x8-10…each set had 2 drop sets of 6-8
Leg extension…1 min
4x8-10…each set had 2 drop sets of 6-8
Last two exercises gave me a brutal pump. I work 830 am to 10 pm on thursday and 630 am to 2 pm on friday so I’m trying to figure out how fit in everything the rest of the week. Back tmrw.
C3W1D3
Chins…various grips…1 min
10 sets of 5
1 arm seated cable row…1 min
5x10-12
1 arm pulldown…1 min
5x10-12
Smith machine row…1 min…straps
4x8-10…didn’t really like this movement but the chest supported row was taken
Shrug…3 sec hold…1 min…straps
5x12
Db curl
2x50
1 arm preacher curl…1 min
4x10-12 then on the last set I rest paused 8 and then 5.
C3W1D4
OHP…3 min
130x5
150x5
170x10…felt heavy
FSL…2 min…standing instead of sitting
130x5,5,5
Pec dec
5x10-15
-ss-
1 arm overhead extension
5x10-15
Lateral raise
4x10-15
-ss-
pushdown
4x10-15
1 min
C3W1D5
Squat
230x5 beltless
265x5 beltless
300x10 PR…felt good
FSL…paused beltless
230x3,3,3
biceps
Squat is finally starting to feel decent.
C3W2D1
Bench…4 min
205x3 paused
230x3 paused
260x10 PR…felt decent
FSL paused comp grip 2 min rest
205x5,5,5
low incline bench…2 min
40x10
60x10
80x10
95x10 probably a pr
Seated laterals…90 sec
3x10-15 then 2 drops each set of 10-15
Db fly…1 min
25’s x 12
35’s x 10,10
25’s x 12
Pushdown
4x10-15
-ss-
Rear delt
4x15-20
C3W2D2
CAT squats
bar x 10,10,10
95x6,6
135x3,3
185x1
205x5,5,5,5,5 beltless done in around 13 minutes. Bar speed wasn’t what it should be so I took a slight volume decrease and will continue to do so the rest of the week.
Bulgarian split squat
bodyweight x 10,10,10
Seated leg curl…1 min
2x10-15 with 1 drop set each set
Leg extension…1 min
2x10-15 with 1 drop set each set
Back tmrw. If anyone has any questions fire away.
C3W2D3
Chins…various grips…1 min
10 sets of 5
Seated v grip row…90 sec
4x8-12 with 1 drop set after each set
Pulldown…90 sec
2x8-12 with 3 rest pause sets after each normal set, rested 30 sec between rest pauses
Chest supported seated row…1 min
4x10-15
1 arm straight arm pulldown…1 min
5x12
Shrug…3 sec hold…straps…1 min
5x12
Db curl…1 min
4x8
Db incline curl…1 min
4x12
1 arm preacher curl…1 min
4x8-12
C3W2D4
OHP…3 min rest betwen work sets
140x3
160x3
180x10…I’ve hit 10 before but these reps were really clean
Push press…second set weight…2 min
160x3,3,3
Seated chest press…90 sec
4x10-15…solid contraction
Smith machine reverse grip…2 min…don’t know how I feel about this movement
185x10,10,10
Laterals
5x10-15
-ss-
Pushdowns
5x10-15
30 seconds
Gonna have to squat tomorrow, a day early.