6/9/17
Bench Puh-Ress
Weight: 213.2
75% 190 x 6 (tried 3 w/ my normal grip, 3 slightly wider)
85% 215 x 6 (tried 3 w/ my normal grip, 3 slightly wider)
95% 245 x 3+ (9 total a hair outside of my normal grip, felt good)
225 x 3, 3, 3, 3, 5 (Felt pretty dang good 17 total reps)
Superset:
Neutrel Grip Pullups
10, 10, 8
Dips
10, 10, 20
Cable Fly from Low Point
15 @ 30
2 x 12 @ 40
15 @ 30
Tricep Triple Set (@ 55lbs)
Skull Crusher 10, 10 ,10
CGBP 10, 10, 10
Pull-Overs 10, 10 ,10
Tricep Extensions (w/ Rope)
2 x 20 @ 40
Good press day, elbows feel good despite all the pressing and pull ups I’ve been doing. still making progress, still chugging along, starting to feel like my bench form just isn’t right for some reason (reason for playing with my grip slightly) but I just don’t know enough to…well…know. Find what feels good, stick with it, get stronger with it.
1 Like
6/11/17
Weight: 215.0, 215.2 (Concert, beer, late night snacking on Saturday)
Shoulder Volume
OHP
5 x 10 @ 95
Rear Delt Fly
3 x 20 @ 15
Lateral Raises
3 x 15 @ 20
Shrugs
4 x 25 @ 95
High Pulls (w/ rope)
3 x 15 @ 90
Front Raises
4 x 10 @ 20
Giant Set:
High Pulls
3 x 10 @ 75
Press
3 x 10 @ 75
Front Raise
3 x 10 @ 75
Was supposed to be a rest day, had to do something, felt like crap from Saturday night, had an absolutely freakin fantastic time at the concert, but had a few more than my 3 beer limit, ha. Was a bit hungover and sleep deprived for this workout and could definitely feel it with my stamina, but ended up with a good shoulder pump. Need to get myself under control, feelin’ like a fat shit, lookin’ a bit like a fat shit.
1 Like
6/13/17
Weight: 213.6
Squat
70% 235 x 3
80% 265 x 3
90% 300 x 3+ (8 Total)
5 x 10 @ 155
Assistance:
Single Leg RDL
3 x 12 @ 40
Standing Calves
3 x 15 @ 95 (2-2-2 Tempo)
Superset:
Close Stance Leg Press
2 x 10 @ 290
Squat Stance Leg Press
2 x 10 @ 290
RDL (Barbell)
3 x 15 @ 45
Squats felt good today, hamstring is still handling squatting without issue, but definitely starts to tighten up as soon as I hit any kind of hamstring movement, trying to stretch it out with light weight and slow reps.
Wasn’t chasing DOMS for this workout, but boy did I sure find it. Added in the 5 x 10 (BBB style) for squats, will be keeping this, I like lots of volume on my squats for whatever reason.
1 Like
6/14/17
Weight: 212.6
OH Press
75% 125 x 5
85% 140 x 3
95% 155 x 1+ (8 Total)
Plate Raise
4 x 12 @ 45
SNG Upright Row (Smith Machine)
3 x 20 @ 65
Lateral Raises
3 x 15 @ 20 (plus 1 x 20 @ 20 for Left Side)
Front Raise
3 x 15/10 @ 20 (L/R)
Rear Delt Fly/Raise
3 x 20 @ 20
EZ Bar Curl & Press
3 x 10 @ 55
Straight Bar Curl
3 x 15 @ 45
Tired and achy, but a good day none-the-less, just realized I hit a pretty handy OH Press PR, started the whole cycle at 155x3, just hit 155x8, so that’s cool. The 155 felt heavy but wasn’t slow for 7 of the 8 reps, 8th rep slowed a hair, but not much. By 1RM calculators (understanding they are less accurate the further out you get) I am sitting between 190-195 when calculating my last few plus sets, which takes me from about 175-190 in the past 4 months.
The different left/right reps is due to me lookin in the mirror and goin, “Oh shit, you haven’t done enough single arm/independent work.” And I think I can see the size difference (but in all honesty, oh well.)
2 Likes
6/16/17
Back/Biceps
Weight: 215.2
DB Rows
4 x 12 @ 100 (Strict)
Pull-Ups (WG)
4, 3, 3 @ +40
5, 5, 5 @ +25
5, 5 @ BW
Superset:
Barbell Row
4 x 10 @ 155
NG Pull Up
4 x 5
D-Handle Low Row
4 x 20 @ 150
D-Handle Pull Down
3 x 15 @ 150
Superset:
High Pull (Rope)
3 x 12 @ 80
Straight Arm Push Down
3 x 15 @ 60
Superset:
Plate Raise
3 x 15 @ 25
DB Curls
3 x 10 @ 25
Hammer Curls
3 x 10 @ 40
Good pump, decent day. Takes a heck of a lot less time without deadlifts…but hamstring handled the bent over rows much better, so that is a definite plus. Upwards and onwards! Onwards and upwards?
Cheers!
Edited to add weight
1 Like
6/18/17
Weight: 212.8
Bench Press
65% 170 x 5
75% 195 x 5
85% 225 x 5+ (12 Total)
3 x 10 @ 195
Dips
3 x 10 @ BW
Superset:
Low Point Cable Fly
3 x 12 @ 40
Ab Wheel Rollout
3 x 10
Superset
Rope Tri Extension
4 x 25 @ 40
Hanging Leg Raise
4 x 10
25 Pull ups (Few sets as possible)
12, 8, 5
Good, was supposed to do 220 for the top set, was lazy and did 225. Solid workout coming off a weekend of camping. Weight is/was better than expected.
1 Like
6/21/17
Weight: 210.8, 210.6
Squats (Afternoon session)
45 x 10
135 x 5
185 x 2 x 5
225 x 3
75% 250 x 5
85% 280 x 3
95% 315 x 1+ (6 Total)
Joker(ish) Set
105% 345 x 1 (Tried for a double, hips shot up, had help from spotter on 2nd rep)
3 x 10 @ 185
Superset:
Step Ups (12" Box)
5 x 10/10 @ 135
WG Pull Ups
5 x 8
Lots of squats. I had the strength for the second rep on 345 and am really disappointed in myself with only getting the one, thought I’d have a fairly easy double, honestly that being said, this is another PR, I have never had 345 on the bar prior to this workout. Moving on. The superset was surprisingly taxing, had a great sweat going, along with an uptick in heart rate (stole the step ups from vinny’s log, although halved what he was doing).
Definitely feeling the DOMS in my legs today.
6/22/17
Shoulders
Weight: 208.8, 209.6, 209.6
45 x 10
65 x 8
95 x 5
65% 115 x 5
75% 130 x 3
85% 145 x 5+ (9 Total)
Superset:
5 x 10 @ 85 (BBB OH Press Set)
5 x 5 NG Chins
Rear Delt Row/Fly (Seated)
4 x 20 @ 30
Lateral Raise
3 x 12 @ 20 (Single Arm)
Superset:
Curl & Press (EZ Curl Bar)
4 x 12 @ 65
Tricep Extension
4 x 20 @ 40
Decent press day, elbows are a little touchy but held up throughout. Nothing to write home about, legs are definitely tired and achy from the beating I seem to have given them yesterday.
1 Like
6/23/17
Weight: 207.2, 207.2, 207.2 (7 hours later: 209.0)
Back
DB Row
5 x 12 @ 100
Lat Pull Down
5 x 12 @ 150
High Row (Rope/Cable Machine)
3 x 20 @ 90
D-Handle Low Row
3-4 x 20 @ 150 (Don’t recall number of sets)
D-Handle Lat Pull Down
3 x 20 @ 150
D-Handle Single Arm Row (Palm Up)
3 x 10-12 @ 60
Superset:
Plate Raise
3 x 20 @ 25
DB Curl
4 x 10 @ 25
Hammer Curl
3 x 8 @ 40
Superset:
DB Shrugs
2 x 20 @ 40
Plate Curls
2 x 10 @ 35
Today was…something…felt slow and weak even though stuff seemed to move alright. Had a decent pump (pretty much all I’m chasing with these back workouts; pump/stimulate the muscle). Missing deadlifts, but can’t even go light, this hamstring is the bane of my existence at the moment, feeling it again on bent over rows (used them in my warm up circuit.)
Am happy with weight drop (knock on wood) haven’t consciously changed much, just “lightening the load” so to speak, and not eating every time I’m bored, so that’s pretty neat.
2 Likes
6/24/17
Bench
185 x 5
210 x 3
235 x 8
3 @ 185 (10, 8, 6)
Superset:
Incline DB Bench
3 x 80 (8, 8, 5)
WG Pull Ups
5, 5, 8
Superset:
Pec Deck 3 x 10 @ 80
WG Pull Ups
5, 5, 5
Low Point Cable Fly 3 x 12 @ 40
Giant Set: 10, 12, 6 x 4 Rounds
Dips (10)
GHR Sit Ups (12)
NG Chins (6)
Tricep Rope Extension
4 x 25 @ 50
A day, had maybe 9 with the confidence of a spotter, but as I was on my own, 8 felt plenty heavy. May be time for some time off, feeling lethargic in the gym and about the gym, or possibly do a couple weeks of light weight/high volume pump type stuff. Don’t know.
1 Like
6/29/17
Weight: 207.0, 207.0
OH Press
70% 120 x 3
80% 135 x 3
90% 155 x 3+ (8 Total, not a fluke, whaaaaaat)
FSL 120 x 8, 8, 6
95 x 8
Rear Delt Raise
10lb x 15
15lb x 15
20lb x 20
Lateral Raise
3 x 20 @ 20
Plate Raise
3 x 20 @ 25
High Pull (w/ rope on cables)
3 x 20 @ 50lbs
Single Arm Tricep Extension (w/ rope)
3 x 12 @ 30
Busted myself up last weekend wake boarding, pulled/tore something in my tricep and can feel it down into my lat, definitely tender, got some sweet bruising. Wasn’t sure how the press would go today, especially on the eccentric portion with my tricep and lat being so tender, but it went really well, considering. Had maybe 9 in me, 8 was a grinder though and I felt my lat tightening up to take the load coming down so I racked it, still felt pretty good. Weight seems stable at sub 210, which is cool, feeling good.
Notes: Hamstring still tender when attempting to jump or cut.
6/30/17
Weight: 208.4 (10 hours later/post workout 208.8)
Squats
65% 225 x 5
75% 255 x 5
85% 290 x 5+ (7 total)
80% 275 x 1 (was gonna do 5… not in it)
65% 2 x 5 @ 225 (very conscious and strict)
Step Ups
5 x 10 @ 135 (each leg)
RDL
4 x 12 @ 40lb DBs
Standing Calves
4-5 x 10-20 @ 90
Walking Lunges
75 reps each leg
10 minutes incline treadmill walk
1/2 mile jog (forgot to time it)
Terrible day. Everything felt like a truck sittin on my back, out of the groove from not having a leg day any time recently (a pseudo deload for my legs) hoping next week improves.
Trying to feel my hamstring out, definitely no running on an incline so that’s why it was a walk, the half mile jog didn’t really hurt but I knew it was there trying to tighten up on me… so, healing but not quickly.
Sad to say I may be hitting a point in the near future where I need to reset and finally take my two steps back with training max and continue to make progress. Upper body is still progressing, so that’s a plus.
2 Likes
7/2/17
Weight: 209.2 (Expected after going camping for the weekend)
Bench Press
75% 195 x 5 (tricep ok…not great)
85% 225 x 3 (nope, nope, nope)
95% 250 x 1+ (after how the 225 felt this was just a barrel of no thank yous, did not attempt it, live to lift another day)
2 x 20 @ 135 (good burn)
Ultimately ended up bummed about no benching and not having a solid work out, did a bunch of isolation work on my pecs, some heavy stuff for my left tricep, light stuff for my right tricep, and then a bit for biceps to round it out. I didn’t track it because in my mind it doesn’t matter, it’s simply stimulation.
Next go around.
1 Like
7/5/17
Weight: 210.2
After gorging myself on 4th of July BBQ food and beer, this comes as no surprise.
Lat/Tricep are still in pain especially with a throwing or swimming motion, less with a pressing motion, but that hurts down into my elbow. I feel old and beat up at the moment and it’s a pretty big downer, although I can still squat and OHP, so I should probably count my blessings.
Hope all had a good 4th of July (and a decent Canada Day…)
I’m in a similar situation myself. Ended up sitting about 4lbs heavier after a long weekend of boozing and BBQ. Worth it a few times a year!
Pushing it much beyond this could bite you in the ass. This is speaking from experience. Nobody likes having to drop that damn TM, but taking a step back before you are FORCED to might be a smart decision. I’ve kept myself in that beat up state far too long, and it took me much longer to recover than if I had simply dropped it back a couple cycles and grinded my way back up.
Good luck brother!
2 Likes