Not happy that I missed going to the gym yesterday; exams, attend brothers birthday, and coughing like a MANIAC!
Fortunately, I was able to get some meds that temporarily relieved some of the coughing, so I will be going to the gym today instead.
P.s: My legs are unbelievably sore, perhaps the most sore I’ve been. I think my new workout plan for legs will consist of heavy/low rep ATG squats the first weeks of the month. Then the very last week of every month will be the 100 rep squat scheme. Also, I’ll be aiming to add 10/20 pounds each month to the 100 rep squats.
Incline BB BP - 95x8, 115x6, 145x4, 160x4, 170x3x3, 170x2, 170x3
Incline DB press - 55x10, 60x8, 65x7
BB Clean - 115x4, 135x4, 155x2, 140x4x3
Seated DB shoulder press - 50x7, 50x12 (last set with spotter)
Incline DB side raise - 12x12x2
This morning I like shit and wasn’t able to get much sleep because of my cough. Although I struggled more than I thought I would with 170, it nevertheless felt good to lift and continuously improve.
So sick, I may take the rest of the week off depending on how I feel. As well, I am at a different gym therefore the machine i’m using for cable rows are different.
Cable crunches - 145x16, 155x12x2
Hanging leg raises - bwx6
Although I’m still not fully recovered from the flu, I was too excited to miss out on a squat day (the feeling from seeing the weights increase is like my drug lol). I may have increased the 20 rep squats at the end by too much, therefore next week I will attempt 155 again yet without taking a break.
Hip abductor - 110x16, 130x13, 150x12, 160x7
incline DB hammer curl - 27.5x12, 35x8, 40x4, 40x3
incline DB side raise - 12.5x12, 15x8x2
reverse grip ez curl - 40x10x2
reverse peck fly - 60x12, 75x10x2, 75x9
Medium width pull up - bwx5, bwx3
A bunch of random workouts all done within 20 minutes prior to writing my final exam before the summer break. Finally able to sleep and hopefully able to workout better.
Incline BB BP - 95x10, 115x8, 145x4, 160x4, 170x3, 175x3, 175x2, 175x3x2
Incline DB press - 55x10, 60x8, 65x5, 65x7
BB Clean - 115x4, 135x4, 150x4x4, 155x4
Seated DB shoulder press - 50x10, 50x11
Incline DB side raise - 15x10, 15x9
DB oblique side raises - 65x8x2, 70x7x3
Cable crunches - 145x18, 155x12, 155x10
I think I’m about to plateau on incline barbell bench press as it was the hardest session yet. May need to switch up to a different chest schema next week.
Holy crap did squats and SLDL feel good today. Although I felt like I could have done 260 for 3 on squats I didn’t want to risk injury, so instead I did a few extra reps with 155. As well, the flat bench press is a big change for me, I can already feel the soreness in my chest. Perhaps next chest session will be heavy weight low reps on flat instead of incline bench.
Incline DB side raise/medium width pull up - 15x10/bwx3, 15x10/bwx3, 15x8/bwx3
This workout was done early morning as well was very short relative to my other chest workouts. Didn’t have enough time to do cleans but may go back to the gym tonight just to do them. The incline bench press was switched to the flat bench press at the start of my chest workout and will remain so for a few weeks to see how I progress on it. Also, my workout schedule will be switched around as I will start my full time summer job tomorrow along with dragon boat practices.
Sunday: chest (focus), tricep, shoulder
Monday: back (focus), bicep
Wednesday/Thursday: Leg (focus), chest, shoulder, tricep
Thursday/Friday: Back, bicep
Reverse grip flat Bench - 95x10, 115x8, 135x8, 150x4, 155x4, 165x4, 170x4
Decline skull crusher - 60x6x3
1 arm over head DB extension - 20x4, 22x5x4
I could not squat today, after my 55 km bike ride yesterday and 15 km of walking from work… Instead I focused on triceps today and was able to push my highest weight yet on reverse grip bench. Perhaps tomorrow I will do some supplementary leg workout along with my back exercises and will continue with heavy squatting next week.
Not sure why my whole body is sore, perhaps from work (landscapping), dragon boat practice, or biking 55 km. Whatever the reason I’m deciding to take the rest of the week of of training to let my body adapt to the new routine. Hopefully this won’t affect my training negatively.
Think I’m about to plateau for bench press, will try to hit 185 again next week but for 3 reps 3 sets. Also for cleans, I kind of blacked out a little after my last set perhaps from not taking a long enough break. Overall, happy with current progress however am unsure if it can be maintained with my work and dragon boat practices.
Reverse grip flat Bench - 135x6, 150x8, 165x6, 175x7
1 arm rope pull down - 30x7, 40x7, 50x5, 55x4
Although the weights for squats went up I’m beginning to feel a sticking point at the bottom of the squat, thus I may try paused squats next week with equal or less weight to fix this problem. My lower back felt really weak/sore after squatting, so I bypassed SLDL to prevent injury. The reverse grip flat bench felt great, probably because of the pump I had from squatting. Overall, happy with current progress.
Medium width pull up - bwx10, bwx6, bwx5, bwx4, bwx5, bwx5, bwx4, bwx4, bwx4, bwx3 / bwx10, bwx4
Couldn’t get to the gym to do back yesterday. Instead did body weight pull ups throughout 2 sessions, 1 prior and 1 after work, underneath a staircase.
Flat BB BP - 100x10, 125x10, 145x8, 160x6, 170x3, 180x3, 190x3x2, 190x4
Incline BB BP - 120x10, 125x10, 130x8
BB Clean - 125x4, 145x4, 160 (failed attempt x 2)
Seated DB shoulder press - 50x10, 55x9, 55x6
Peck deck - 170x7.5, 170x6x2
Incline DB side raise - 17.5x8, 17x5x7, 17.5x6
Cable crunches - 155x20, 165x15, 170x9x2, 170x11
DB oblique side raises 65x5x2, 70x5x2, 75x5x2
I was able to do better than expected for flat barbell bench press but may have increased the weights too quickly for incline. For BB Cleans I did not have the explosiveness as I often would have for this exercise perhaps because my legs and lats were still sore, therefore I decided to take this week off from doing it before injuring myself.
Had to work overtime on monday and was unable to make it to the gym. Also worked overtime today, but was able to squeeze in just enough time for a quick tricep session. Will be hitting legs and back tommorow.
Medium width pull up - bwx14, bwx5, bwx4, bwx4, bwx6
reverse peck fly - 85x12, 90x12, 90x9
Squats felt great as usual and the sticking point I experienced last week was gone today. Did not have enough time to do abs, may return to the gym tommorrow for a full ab session.