4/25/10: Leg Spec I
A. Top Half Squat: 4953, 5152
B. Back Squat FSR (3 reps): 205, 225, 245, 265, 285, 305, 325
C. Leg Press FSR (3 reps): 450, 500, 540, 590, 630, 680…then 45015
D1. Leg Extension FSR (5 reps): 190, 210, 230, 250
D2. Leg Curl FSR (5 reps): 197, 212, 227
E1. Standing Calf Raise: 2702 sets
E2. Seated Calf Raise: 135*2 sets
4/26/10: Upper Body I
A1. Supinated Row from Pins FSR (3 reps): 185, 205, 225, 245, 265, then 22510
A2. Floor Fly: 40s3, 40s3, 40s5, 45s3, 45s3, then 40s8
B1. Incline DB FSR (3 reps): 70s, 75s, 80s, 85s, 90s, then 70s10
B2. Bent Over DB Row FSR (3 reps/side): 70s, 75s, 80s, 85s, 90s, then 70s10
C1. Seated DB Overhead Press FSR (3 reps): 50s, 55s, 60s, 65s, 70s, then 50s12
C2. Standing DB Upright Row FSR (3 reps): 40s, 45s, 50s, 55s, 60s, then 40s*12
I’m just falling apart right now…waking up each morning for a week and a half now feeling like crap b/c of allergies and my shin splints are flaring up again. Decided to go lighter on this day and really focus on acceleration like CT talks about doing in this workout in the video.
A1. Front Squat: 2253/4/5/5/5/5
A2. Jump Squat: plus 2535
B1. Romanian Dead (pins): 2253/4/5/5/5/5
B2. Hang Clean: 11535
C. Donkey Calf: 360, 270, 180, 90
D. Seated Calf: 135, 90, 45
4/30/10: Upper Body
A1. Blitzkrieg Triple Press: 70s13/8/5; 10/5/4; 8/5/4
A2. Seated DB Curl: 40s7/6/6
B1. Rack Chin: plus4515/10/8; BW10
B2. Military Press: 1353, 1453, 1553, 1651, 1357
C1. Rack Dead (above knees) FSR (3 reps): 405, 425, 445, 465
C2. DB Tricep Extension from floor: 1005*3
5/02/10: Lower Body Spec I
A. Top Half Squat (pins): 4953, 5253 [PR]
B. Box Squat FSR (3 reps): 215, 235, 255, 275, 295, 315, 335, 355, 365, 375 [PR]
C. Leg Press FSR (3 reps): 360, 410, 450, 500, 540, 590, 630, 680, then 450*16
D. Seated Calf Raise: 90 lbs, 135 lbs, 45 lbs, 135 lbs
E. Calf Raise in Leg Press Sled: 360 lbs, 180 lbs, 270 lbs
Notes: Really happy to finally break some squat PRs…felt great today. Box was a couple of inches below my knees.
5/03/10: Upper Body
A1. DB Incline: 100s3/4/5/5/5/4
A2. Seated DB Curl: 50s3/4/5/5/5/5
B1. BB Row (pins): 2253, 2453, 2653, 2853, 22510
B2. Floor DB Tri Ext: 10055
C1. Seated DB Overhead FSR (3 reps): 60s, 65s, 70s, 75s, 80s, then 60s10
C2. DB Upright Rows FSR (3 reps): 50s, 55s, 60s, 65s, 70s, then 50s*10
5/04/10: Lower Spec II
A1. Top Half Squat: 40525
A2. Step Up: plus-8035
A3. Calf Raise: plus-4035
B1. Leg Press: 59035
B2. Leg Curl: 7025
C. Seated Calf Raise: 4 sets
I’ve grown tired of the I,Bodybuilder program. I just don’t feel like I’m putting nearly the amount of work in as I used to, so I’m going back to my old split with a few modifications (and I’ll retain some techniques from the I,BB program):
Day 1: Quads & Calves: Box Squat, Step Up, Leg Press
Day 2: Weakness Day: calves, arms, rear delts, abs
Day 3: Chest & Lats: antagonist pairings
Day 4: Recovery Day: complex, rear delts, abs
Day 5: Hamstrings & Calves: Deadlift, Reverse Lunge, RDL
Day 6: Shoulders & Upper Back: antagonist pairings
Day 7: Off Day
Deadlifting tomorrow…going to break my pr (445)
5/06/10: Hamstrings & Calves:
A. Deadlift: 3652, 3852, 4052, 4352, 4553, 4651, 4751, 495fail
B. Reverse Lunge: 225*(8/8), 245*(8/8), 225*(8/8)
C. RDL (pins above knees): 225*12/10/10
D. Seated Calves: 3 sets
E. Calves in Leg Press Sled: 3 sets
Notes: feels great to break a pr, especially by 30 pounds. Tried 5 plates/side, got it above my knees by couldn’t lock it out. Oh well, that’s my goal for next week.
5.07.10: Upper Back & Shoulders
A1. Rack Dead (3 reps): 405, 425, 455, 475, 495, 515
A2. Military Press (3 reps): 105, 125, 135, 145, 155, 165
B1. DB Row: 7010/103
B2. DB Incline Press: 70s103
C1. Power Clean: 1358, 11582
C2. Bradford Press: 1357, 11582
D. Seated DB Curls: 45s8, 50s7/6, 45s*6
5.09.10: Quads
A. Back Squat (15.5" box) (3 reps): 225, 245, 265, 285, 305, 325, 345, 365, 3752
B. Step Up: 50s10/103
C. Bulgarian Split Squat: 85s10/10*3
D. Leg Press (3 reps): 360, 410, 450, 500, 540, 590, 630
5.08.10: Weakness Day
A. Lat Activation: Lat Pulldown: sets @ 70/70/100/115/130
B1. Lat Activation: Decline DB Pullover: 308, 408, 458
B2. Plank: 50 sec, 45 sec, 40 sec
C1. Lat Activation: Modified Cable Row: 150152, 17514
C2. Face Pull: 105103
D1. Calves (in Leg Sled): sets @ 270, 360, 450
D2. Reverse Lunge w/ 45 plate overhead: 3 sets of 10/leg (alternating)
E1. Seated DB Curl: 45s83
E2. Floor DB Tri Extension: 1008/8/7
F1. Calves (seated raise): sets @ 90, 115, 135
F2. Lateral Raise: 20s10*3
5.09.10: Chest & Lats
A1. Wide Grip Pullups: BW3/3/6/6/6
A2. Bench Press (pins) (3 reps): 175, 195, 215, 235, 255, 18510
B1. Incline DB Press: 70s8/8/7
B2. Incline DB Fly: 30s83
C1. Rack Chin: BW8/8/8
C2. Decline DB Pullover: 408/10/8
D. Weighted Dips: plus458/6/5, BW*8
Notes: really focused on feeling the lats, the two articles this week really helped and this is the most I’ve ever “felt” the lats
5.13.10: Hamstrings & Calves
A. Deadlift: 3653, 4052, 4352, 4552, 4951 [PR]
B. Reverse Lunge: 225(8/8), 235*(8/8), 245*(8/8)
C. RDL (pins): 22511/10/9
D1. Calves in Leg Press: 27018, 36011, 4507
D2. Hammer Stength Hamstring Curl: 45*(6/6); 55*(6/6)
E. Seated Calf Raise: 9013, 1158, 135*7
5.14.10: Upper Back & Shoulder
A1. Rack Dead: 405103
A2. Military Press: 11510/10/9
A3. Push Press: 1158/6/6
B1. DB Row: 7510/9, 709
B2. DB High Incline Press: 75s8/6, 70s7
C1. Bradford Press: 9583
C2. BB Upright Row: 9573
C2. Lateral Raise: 25s113
D. Seated DB Curl: 50s*8/7/6
5.16.10: Quads & Calves
A. Box Squat (paused) FSR (3 reps): 225, 245, 265, 285, 305, 325, 345, 365, 385 [PR]
B. DB Step Ups: 55s*(8/8)3
C. DB Bulgarian Split Squat: 90s(8/8)3
D1. Leg Extension: 1708*3
D2. Calf Raise: 3 sets
E. Seated Calf Raise: 3 sets
Notes: can’t believe I squatted 385 for a triple today. I woke up feeling terrible and almost didn’t even go to the gym. I know I’m messed up though because I have no appetite right now. I don’t understand how I set a pr but I’ll take it.
5.20.10: Hamstrings & Quads
Main Lift: Box Squat: 2455, 2755, 31512
Assistance:
A. RDL: 22512, 23511, 24510
B. Reverse Lunge: 225*(8/8)3
C. Leg Sled Calves: 36013, 45010/9
D. Seated Calves: 7015, 95*9/8
Notes: I worked out Monday and Tuesday but didn’t accomplish much because I wasn’t feeling great; also decided i’m more interested in strength than size at this point and plan on doing a 5/3/1-inspired program with a fifth day added with a main lift of rowing; thought it was a great first day, tomorrow is benching; I don’t normally having program ADD like this I’m just in a weird stage because I just gained a lot of size and strength over the last year and I’m trying to figure out what to do now
5.21.10: Chest
Main Lift: Bench Press: 1655, 1955, 22512
Assistance:
A. Blast Strap Elevated Pushups: plus458, BW6; plus457; BW6; plus455, BW5
B. DB Incline Press: 85s6, 80s6/5/5, 65s8
C. Dips: plus458, plus903, plus458/7
D1. Incline DB Fly: 30s8, 35s8/7
D2. Seated DB Curl: 45s7/6, 40s*8
Notes: really happy with max set (225*12) again
strong benching bro…i’ve been trying to break 10 reps on 225 but can’t 
Soda: thanks…keep at it man it will come–it’s a marathon not a sprint.
5.23.10: Quads
Main Lift: Trap Bar Deadlift: 3155, 3555, 4059
Assistance:
A. DB Bulgarian Split Squat: 100s(8/8)/(7/7)/(7/7)
B. Front Squat: 13520/10
C. Back Squat: 13520/20
D. Seated Calves: 9019; 13510
E. Leg Sled Calves: 36012; 4509/9
Notes: calculated trap bar deadlift max using the elevated handles, but did them using the handles at the normal height, so I’m going to bring my max down from 525 to 500 and will actually be doing the same exact weight next week as a result; Bulgarian split squats felt good, my gym just got new benches that are a little higher than the old ones so I could get a little deeper, and it was my first time using the 100 DBs; I was pretty fried after the first two exercises and wanted to do leg press but it was taken so I did high rep front squats, but that just kills my wrists so I switched to back squats. calves are getting stronger as well.
It looks like you had a brutal session; HEAVY trap bar deads!