5/3/14
?BW
W1D1
At Universal
DEADLIFT
-Deadlift
135x8
225x5
275x3
315x1
365x1
390x8 -+Belt stupid easy obviously
-Barbell Rows
(245x10)x2 -+straps
-Chin-ups
(BWx8)x2
-T-bar Rows
(+180x10)x2
-Lat Pulldowns
(150x12)x3
Notes:
-skipped back extensions. my arms both hurt like fuck so did light pump work for rehab instead with my time
5/4/14
? bw
AT universal
ACCESSORY
-Seated Overhead Press
45x12
95x8
115x5
(130x10)x2 -+wraps really light, obviously. peaking up to try to hit 225 or so
-Speed Bench
(185x10)x2 -+wraps very fast like it was an empty bar
-Smith Overhead
(225x8)x2 -+wraps big pr
-Dumbell Lat Raise
(50x12)x2
-Rear Delt Flyes
(130x15)x3
-EZ Bar Curls
(95x12)x2 - took it lighter since bicep has been hurting
-Dumbell Hammer Curls
(50x12)x2
-Barbell PReacher Curls
(65x12)x3
good shoulder/back day… squats tuesday
Nice deads!
[quote]csulli wrote:
Nice deads![/quote]
those were stupid easy peaking up to 550ish range, ive hit 405x10 and 465x4 before and still could now.
Thanks though man
5/6/14
213.0 bw
At universal
SQUAT
-Squat
45x12
135x8
185x3
225x1
275x1
315x1
(345x10)x2 -+belt +wraps wasn’t very hard but lots of reps killed me
-Front Squat
(235x6)x2 -+belt need to get these up higher felt thrashed after regular squats
-SLDL
(325x10)x2
-Hack Squat
(+115ps x15)x2
-Leg Curls
(200x15)x3
benches thursday…
4/7/14
? BW
At Universal
BENCH
-Bench
45x12
95x8
135x5
185x3
(205x10)x2 -+wraps easy
-Closegrip Bench (paused)
(165x10)x2 -+wraps easy and fast
-Incline Bench (paused)
(140x10)x2 -+wraps
-Dumbell Bench
90x15/10 -+wraps nice pr
-Dumbell Flyes
(45x15)x3 -pr
-Decline Skullcrushers
(75x15)x2 - easy taking it easy on elbows locked em out all well
-Rolling DB Extensions
(30x15)x2 - again light
-DB OH Extensions
(40x20)x3 -easssyy
Had to push this forward a day, will deadlift saturday
5/10/14
? BW
At Universal
DEADLIFT
-Deadlift
135x8
225x5
275x3
315x1
365x1
(405x5)x2 -+belt very easy obviously… still peaking up
-Barbell Rows
(250x10)x2 -+straps +5lb pr
-Chin ups
(BWx12)x2 -+4 rep pr
-T-bar Rows
(+185x10)x2 -+5lb PR
-Lat Pulldowns
(160x12)x3 -+10lb pr
-Back Extensions
(95x10)x3 pr
very good session felt like shit coming in to … should be even better next time
5/11/14
? bw
At Universal
ACCESSORY
-Seated Overhead Press
45x10
95x8
115x5
(140x10)x2 -+wraps
-Speed Bench
(185x10)x2 -+Wraps
-SMith Overhead
(225x9)x2 -+wraps +1 rep PR
-Dumbell Lat Raise
(35x12)x2 -stricter
-Rear Delt Flyes
(140x12)x3 -+10lb pr
-EZ Barbell Curls
(100x12)x2 -+5lb PR
-Dumbell Hammer Curls
(55x12)x2 -+5lb PR
-EZ Barbell Preacher Curls
(70x12)x3 -+5lb PR
Pretty good day
5/13/14
212.8 BW
At universal
SQUAT
-Squat
45x12
135x8
185x3
225x1
275x1
315x1
(360x10)x2 -+belt +wraps easy… just hard to do so many reps for 2 sets
-High Bar Squat
(275x10)x2 -+Belt PR
-SLDL
(335x10)x1 - should do 2 sets but this point me and my training partner were literally fried we’d been squatting for an hour and a half already … +10lb PR
-Hack Squat
(+90psx15)x2 - different machine than last time
-Leg Curls
(210x10)x3 -+10lb pr lost a few reps…
Overall pretty good… bench thursday
5/15/14
212.8 BW
W2D4
At Universal
BENCH
-Bench
45x12
95x8
135x5
185x3
(215x10)x2 -+wraps
-CG Bench (paused)
(175x10)x2 -+wraps so easy… cg feels so fucking good…
-Incline Bench (paused)
(150x10)x2 -+wraps tried a closer grip… much better…
-Dumbell Bench
(90x12)x2 -+wraps a lot more controlled and deep than last time
-Dumbell Flyes
(45x18)x3 -+3 rep PR
-Decline Skullcrushers
(85x13)x2 - better than last time
-Rolling DB Extensions
(35x15)x2 - gotta improve form on these
-DB OH Extensions
(50x18)x3 -PR
Okay day…
Thoughts:
Going to try to move bench grip in on regular bench… little bit wider than my cg. its unbelievable how tight I can get and how easy every press is when i do CG. Worth a shot cause wide as Ive been just doesnt feel right lately
Deads/back saturday
5/16/14
213.8 BW
W3D1
At universal
DEADLIFT
-Deadlift
135x8
225x5
275x3
315x1
365x1
405x1
(420x5)x2 -+belt easy
-Barbell Rows
(255x10)x2 -+straps +5lb PR
-Pull-ups
(+5x10)x2 -+5lb -2 rep PR
-T-Bar Rows
(+190x10)x2 -+5lb PR
-Lat Pulldowns
(170x10)x3 -+10lb -2 rep PR
-Back Extensions
(95x15)x2 -+5 rep pr… only 1 set
shoulders/bis sunday
5/18/14
212.6 bw
W3D2
at universal
ACCESSORY
-Seated Overhead
45x12
95x8
135x5
(150x8)x2 -+wraps zzz easy
-Speed Bench
(185x10)x2 -+wraps again easy… getting faster
-Smith BTN Overhead
(155x10)x2 -+wraps
-Cable Lat Raise
(50x11)x2
-Rear Delt Flyes
(140x15)x3 -+3 rep PR
-EZ Barbell Curls (against wall)
(85x12)x2
-Dumbell Hammer Curls
(40x12)x2 - stricter
-EZ Barbell Preacher Curls
(75x12)x3 -+5lb pr
NOTES:
-OHP and speed were good
-made smith to btn and lat raise to cables, like this better
-Tried curls against the wall and hated it would rather be doing some body motion on curls
5/20/14
214.0 BW
W3D3
At universal
SQUAT
-Squat
45x12
135x8
185x3
225x1
275x1
315x1
(375x8)x2 -+belt +wraps still not bad second set was better than first though
-High Bar Squat
(285x10)x2 -+belt +10lb PR
-SLDL
345x10 -+10lb pr again, just 1 set
-Hack Squat
(+100psx12)x2 -+10lb Pr -3 rep
-1 Leg curls
(45x15)x3 -switched to diff exercise
5/24/14
? BW (219 post gym weight)
At home
HEAVY SQUAT/LIGHT DEAD
-Squat
45x12
135x8
185x3
225x1
275x1
315x1
365x1 -+belt +wraps
415x6 -+belt +wraps +2 rep pr… had probably 8 if i had a week between last squat and today… also wasnt in a mono so deff wouldve had 8 otherwise which is good. still a pr
-Deadlift
135x3
225x1
(265x3)x3
-Front Squat
135x5
185x5
225x3 -+belt
280x3 -+belt +5lb PR
tomorrow ill do some accessories. upright rows, extensions, leg curls, rows, pulldowns, calves… posibly some hack squats too depending on how bad my legs are
5/25/14
214.2 bw gym weight
At universal
LOWER ACCESSORY
-Narrow Leg Press
(+180psx15)x4
-Leg Extensions
(5x20)x4
-1 Leg curls
(45x20)x4
-Barbell Rows
(225x10)x4 -+straps
-Lat Pulldowns
(160x12)x4
-Calf Raises
(5x15)x4
bench wednesday
5/28/14
? bw forgot to check
At universal
HEAVY BENCH
-Bench (paused)
45x12
95x8
135x5
185x3
215x1 -+Wraps
235x1 -+wraps
255x1 -+wraps felt ok couldve been better but not bad at all, have at least 40-50lbs
-Slingshot Bench (paused)
260x2 -+wraps
280x2 -+Wraps
300x2 -+wraps
320x3 -+wraps matches a pr and had 1-2 left probably
-Incline Bench (4-6 sets)
145x6
165x5
185x5 -+wraps
205x6 -+wraps much proud PR
-Dumbell Flyes
(50x15)x4
-Pec Flyes
(150x18)x4
-Dumbell Lat Raise
(30x15)x4
-Dumbell Front Raises
(40x15)x3
30x15 drop to slow negatives 20x12
-Overhead Extensions
(75x20)x4 -wow much gains
-Preacher Curls
(75x18)x3 - supposed to be 4 but was drained
-Cable Pushdowns/cable hammer curls (one big set, no rest)
50x15 of each
100x15 of each
70x15 of each
50x15 of each
so… that took 2.5 hours and Im destroyed. Heavy pulls/light squats saturday
5/31/14
? bw - keep forgetting to check
At Universal
HEAVY DEAD/LIGHT SQUAT
-Deadlift
135x8
225x5
275x3
315x1
365x1
405x1
455x8 -+belt +2 rep pr
-Pause Squat
(240x3)x3
-Front Squat
135x3
185x3
225x3 -+belt
275x1 -+belt
315x0 -+belt
225x8 -+belt matches pr
notes: on 315 front only 1 side spotted me, it was a close grinder. soon.
EDIT: this gives me a 575 erm… the more food im eating, im gaining weight, but getting leaner… i was 220 post gym weight after a shower and shit. If I can just get more food in me over the next 6-8 weeks I should be good for a 600 I think, just hard to keep it all down because I’m getting
-1 cup oats, 1 scoop whey, 1 tlbs pb, 2 cups milk
-1.5 cups ground turkey, 1.5-2 cups white rice, big cup of spinach
-post workout of 1 scoop whey, 65g of sugar from koolaid
-1.5 cups ground turkey, 1.5-2 cups white rice, big cup spinach
-1.5 cups ground turkey, 1 cup white rice, 1/2 cup oats, 1 scoop whey, 1 tlbs pb, 2 cups milk
and i kind of need to add more to get to that 600
6/1/14
217.8 bw morning weight
At universal
LOWER ACCESSORY
-Narrow Leg Press
(+205ps x12)x4 pr
-Leg Extensions
(7x15)x4 - pr
-1 Leg Curls
(55x15)x4 - pr
-Barbell Rows
135x12
185x10
225x8
250x12 -+straps PR
-Pulldowns
(170x10)x4
-Calf Raises
(5x18)x4 - pr
“light” bench wednesday and accessories
6/4/14
BW - will check and report back
at universal
LIGHT BENCH
-Bench
45x12
95x8
135x5
155x3
185x1
205x20 -+Wraps wut
-Close grip bench
135x5
185x5
225x5 -+wraps
250x5 -+wraps pr
-Incline Bench
145x5
165x5
185x5
205x9 -+wraps +3 rep pr
-Dumbell Flyes
(55x15)x4 -pr
-Pec deck flyes
(150x19)x4 -pr
-Dumbell Lat Raises
(35x12)x4 - pr
-Dumbell front raise
(40x15)x4 - work on form
-Overhead extensions
85x15
(85x12)x3 - work on form but pr
-Preacher Curls
(80x12)x4 - pr
work work work
