Week 8
SOHP
85 5 x 5
Pull-ups
BW x 8
BW x 8
BW x 5.5
Close grip bench
95 x 10
115 x 10
125 x 10
Bent over DB flys
15 x 10
And at this point, I realized that going out the night before and playing one on one beer pong at 4:00am was a really bad idea. Cut the workout short because I felt as though I was on the verge of puking the whole time. At least I was able to get the compound movements in.
Outside running/walking for ~45 minutes. Distance unknown. Went mostly for cardiovascular health but also to release the anger of betting on Ohio State and watching them lose to the worst team in the Big Ten (Purdue).
Week 9
Full squats 200 5 x 5
Reverse hyper
75 x 8
75 x 8
75 x 8
Leg press
300 x 8
310 x 8
310 x 8
Leg curls (Nautilus)
90 x 8
100 x 8 (not a good move)
90 x 8
Single leg extension (quads were significantly more dead today on this than in other weeks)
91.5 x 8
91.5 x 8
91.5 x 8
Week 9
Pretty hyped, 205 for 5x5 is a new PR. Felt very good, but not sure how well I’ll fare with 210 next week. Will definitely get the first few sets but not sure if sets 4 and 5 will turn out ok.
Bench
205 5x5
T-bar rows
110 x 8
110 x 8
110 x 8
Incline DB
65 x 8
65 x 8
65 x 6
Seated cable row
135 x 10
135 x 10
135 x 10
DB flys
40 x 10
40 x 10
40 x 10
Knee raises
3 x 15
Week 9
Good deadlift day. Pretty excited for next week to try out 275.
Deadlift
245 x 4
245 x 4
255 x 4
265 x 4
265 x 4
Dumbbell rows
70 x 10
70 x 10
70 x 10
Hyperextensions (shitty but finally added some weight)
BW x 10
10 x 10
10 x 10
Straight leg raises
15
12
10 (fuckin struggle)
Week 9
SOHP
90 5 x 5
Pull-ups
BW x 6
BW x 6
BW x 6
Seems to be every week I’m switching where I do pull-ups. This was done on a pull-up station with downward angled but relatively narrow grips. Grip was totally shot from deadlift day. Back was also somewhat sore from Thursday so considering taking pull-ups out of the Friday rotation.
Close grip bench
135 x 10
135 x 10
135 x 10
Bent over DB flys
15 x 10
15 x 10
15 x 10
Zottman curls
30 x 6
30 x 6
30 x 6
Standing rotator cuff thing
7.5 x 12
7.5 x 12
7.5 x 12
Week 10
Full squats 205 5 x 5
Reverse hyper
80 x 8
80 x 8
80 x 8 (retardedly hard, I must hate myself)
Leg press
320 x 8
320 x 8
320 x 8 (getting difficult, but not the max yet)
Leg curls (Nautilus)
90 x 8
90 x 8
90 x 8 (hams were dying)
Single leg extension
91.5 x 10
91.5 x 10
91.5 x 10
Week 10
Pleasantly surprised that I made it through today’s bench sets. Although, I wasn’t paying attention for the first two sets and forgot to put another 2.5 lb. plate on one of the sides. We’ll see how 215 goes next week, if I’m struggling then it may be time to switch up bench day.
Bench
207.5 x 5
207.5 x 5
210 x 5
210 x 5
210 x 5
T-bar rows
115 x 8
115 x 8
115 x 8 (almost at limit)
Incline DB
65 x 8
65 x 8
65 x 5
Seated cable row
135 x 10
135 x 10
135 x 10
DB flys
40 x 10
40 x 10
40 x 8 (chest was dying)
Week 10
First day of indoor cardio. Will try to make this consistent, but cardio is never any fun.
Elliptical machine with stationary handles, level 9 resistance program 2 for 25 minutes.
Week 10
Deadlift
245 x 4
255 x 4
265 x 4
275 x 4
275 x 4
So far grip has stopped being an issue (using chalk at 275).
Dumbbell rows
70 x 10
70 x 10
70 x 10
Hyperextensions
20 x 10
20 x 10
20 x 10
Straight leg raises
15
15
9
Week 10
SOHP
95 5 x 5
Pull-ups (flat bar, med. grip)
BW x 8
BW x 8
BW x 5
Dips
BW x 8
25 x 8
35 x 8
Bent over DB flys
15 x 10
15 x 10
17.5 x 10
Zottman curls
30 x 6
30 x 6
30 x 6
Gripper
45 x 20
55 x 20
65 x 20
Week 11
Full squats 210 5 x 5
Reverse hyper
80 x 8
80 x 8
80 x 8
Leg press
330 x 8
330 x 8
330 x 8
Leg curls (Nautilus)
90 x 8
90 x 8
90 x 8
Gripper
65 x 20
65 x 20
65 x 20
Completely forgot to do leg extensions for absolutely no reason. Think I was just really hungry and wanted to get out. So it goes.
Week 11
Bench
215 5 x 5
Side note, on the last set it was definitely a bit precarious whether or not it would be a massive failure. There were only four people in the gym, two trainers and two clients, and for my last set my request for a spot was totally denied because the trainer said he working and pointed out the fact that the other trainer was working too so I couldn’t ask for a spot. Giant jerk move considering I’ve seen the same person there for the last 11 weeks at almost the same time and have never asked for a spot on anything. The trainer apologized out of nowhere about 30 minutes later, but still it takes like 30 seconds to just keep an eye out on a set of five. On a positive note, new PR for bench.
T-bar rows
120 x 8
120 x 8
120 x 8
Incline DB
65 x 8
65 x 8
65 x 6 (huge struggle)
Seated cable row
135 x 10
135 x 10
135 x 10 (tough)
DB flys
40 x 10
40 x 10
40 x 8 (these last sets have been difficult)
Week 11
Elliptical machine with stationary handles, level 12 resistance program 3 for 25 minutes.
Week 11
Deadlift
255 x 4
275 x 4
275 x 4
285 x 4
285 x 4
Dumbbell rows
75 x 8
75 x 8
75 x 8
Hyperextensions
25 x 10
25 x 10
25 x 10 (lower back destroyed)
Straight leg raises
15
15
12
Week 11
SOHP
100 5 x 5
Pull-ups (flat bar, med. grip)
BW x 8
BW x 6
BW x 4
Pull-ups just really sucked, a lot. I’m thinking this is due to deadlift day getting to somewhat difficult levels and increasing weight on DB rows. Might shift this out next week.
Weighted Dips
35 x 8
35 x 8
35 x 8
Bent over DB flys
17.5 x 10
17.5 x 10
17.5 x 10
Zottman curls
30 x 6
30 x 6
30 x 6
Gripper
65 x 20
75 x 20
75 x 20
Rotator cuff thing
5 x 10
5 x 10
5 x 10
Week 12
Full squats 215 5 x 5
Reverse hyper
80 x 8
80 x 8
80 x 8
Leg press
340 x 8
340 x 8
340 x 8
For some reason leg press was distinctly easier than last week. Not sure what the deal is, I guess a lot of good rest.
Leg curls (Nautilus)
90 x 8
90 x 8
90 x 8
Gripper
80 x 20
80 x 20
80 x 20
Single leg extensions
91.5 x 10
94.5 x 10
94.5 x 10
Week 12
Bench
220 5 x 5
Totally killed it, though I did take a 5 minute break while waiting for a spot for the last set. 225 should be interesting. Might not make all sets next week but should be good for at least the first 3. I actually can’t wait until I start to fail sets so I can switch up my bench day to something else.
T-bar rows
125 x 8
125 x 8
125 x 8 (not going up in weight next week, need to keep good form)
Incline DB
65 x 8
65 x 8
65 x 8
Seated cable row
135 x 10
135 x 10
135 x 10
DB flys
40 x 10
40 x 10
40 x 10 (difficult set)
Leg raises
15
15
11
Week 12
Elliptical machine with stationary handles, level 11 and 9 program 7 for 30 minutes.
Week 12
Deadlift
255 x 4
275 x 4
285 x 4
295 x 4
295 x 4
Kinda bad news, had a minor lower back strain on the last set. Will probably back off squats on Monday depending how it feels. Lower back very well might recover over the weekend. Will either skip deads or do them with lighter weight next week.
Dumbbell rows
75 x 10
75 x 10
75 x 10
Hyperextensions
BW x 15
BW x 15
BW x 15