Behind the neck pull down - 80x15, 100x12, 110x10, 120x10
reverse fly - 122x10x4
machine seated row w/chest pad - 80x12, 90x12, 100x12, 110x12, 120x12, 130x12
pull over (machine) - 80x15, 100x15, 120x10
Biked 10 minutes
Flat BB BP - 175x10, 195x7, 215x5, 230x4.5, 240x3, 250x3, 260x2, 260x1x2, 135x12(slow decent, explosive up)
Incline DB BP - 70x5, 80x5, 85x5, 90x4 (first 2 sets done on a higher inline than latter 2 sets)
Peck deck - 202.5x6x2 207.5x5x2
Standing DB side raise - 25x13, 27.5x14, 30x7x2
DB oblique side raises 90x10x2, 95x10x2, 100x10x2
Cable crunches - 195x20, 202.5x15, 207.5x10x3
Dip - bwx26, bwx15, bwx10
Standing DB side raise - 22.5x20, 22.5x15, 25x10
Despite sufficient sleep and proper dieting the past few days today’s flat BB BP felt really really hard, especially on my last 3 sets. However my whole body, legs especially, are still sore from wednesday’s workout and therefore may have made my chest session harder than it should have been. Hope by training chest today I did not over-train. Tomorrow I will be back to using the school’s gym for my lat/rear delt session.
5 minutes job
medium width pull up - bwx10, 12.5x10, 25x8, 35x5x3, 40x3x2, bwx10x3
reverse fly - 115x15x2, 125x10x2, 135x12
DB preacher curl - 22x10, 27x10, 32x7, 27x8
ATG squat - 195x10, 215x8, 240x8, 260x8, 290x5, 305x4, 320x3, 330x2, 340x2, 345x1, 345x.5, 245x10
SLDL - 185x5, 210x5, 225x5, 250x5, 280x5 (actual SLDL, not romanian DL)
Front squat - 190x5, 205x5, 215x5, 225x4
Seated DB shoulder press - 55x5, 60x5, 65x5x2, 70x5
Seated HS chest press - 180x5, 270x3, 320x3, 340x3 (explosive push, slow descent)
Dip - 45x5, 60x5, 80x5
Standing DB side raise - 20x20, 22.5x15x2
Since last week’s leg session the outer portion of my left calf has been really sore/hurting. Unfortunately it really impaired me from doing my normal leg routine as it is harder to balance. The reason I think the calf may be hurting is because when I unrack the weights for squat I keep my left calf slightly infront of my right one and then perform a calf raise movement before stepping back. Next week I will try to unrack with my right feet foreward and hopefully the left calf would have healed by then.
For once I actually did SLDL, despite me always writing I perform SLDL (i really need to change that) and not romanian DL which I often do. As it is the first time I’m doing proper SLDL I was still trying to find the proper weights. Therefore today’s SLDL session was not performed at my 5 RM, therefore next week I will increase the weights by even more. The second half of my workout consisted more of a shoulder focus to which I think is a good change for me.
wide width pull up - bwx10, 10x10, 25x8, 35x5x2, 40x5, 45x4
bent BB row (underhand grip) - 105x5, 135x5, 165x5, 185x5, 200x5
chin up 10x7, 25x5, 35x5, 40x5, 45x5
incline DB row 70x1, 80x10, 90x10, 100x8, 110x4
NTS: after today (sept/21/2012) will be the start of clean eatting until may/2013.
I feel that I will be more inclined to clean eat if I write it down somewhere :D. Need to get prep for dragonboat season which starts this saturday!!
Flat BB BP - 180x10, 200x6, 220x5, 235x3.5, 245x3, 255x3, 265x2x2, 265x1x2
Incline DB BP - 70x4, 80x4, 85x4, 90x4, 95x3
Peck deck - 205x6x2 210x5, 210x4
Standing DB side raise - 27.5x10, 30x10, 35x5x4
DB oblique side raises 90x11x2, 95x10x2, 100x8x3
Cable crunches - 197.5x20, 205x15, 210x10x3
Dip - bwx24, bwx13.5, bwx13
Standing DB side raise - 25x15x2, 27.5x10
Its been awhile since my chest workout has gone as planned.
Yesterday I had my first dragonboat practice of the season, being the first day it wasn’t that hard (since we had a lot of administrative stuff to do). Nevertheless, the wind sprints and suicides felt like death, not only because my calves were still hurting but also because I haven’t done such exercises in awhile since I’ve been bulking. On the bright side, however, I felt my explosiveness the sprints had improved despite my weight gain.
medium width pull up - bwx10x8, bwx5x2
v grip seated cable row - 90x10, 120x5, 150x5, 165x5, 180x5, 195x5, 210x5
reverse fly - 105x16, 120x12, 125x10x3
ATG paused squat - 155x10, 205x5, 225x5, 245x5, 275x5
Romanian DL - 135x5, 225x5, 275x5, 315x5, 365x5, 405x3
leg press (exclude machine lb) - 270x5, 320x5, 360x5, 410x5, 430x5
Seated DB shoulder press - 55x6, 60x6, 65x6x2, 70x3x2
Seated HS chest press - 180x5, 270x4, 320x4, 340x4 (explosive push, slow descent)
Reverse grip BB flat bench - 115x5, 140x5, 160x5, 180x5, 190x5
Standing DB side raise - 22.5x20, 22.5x15, 25x15
My training partner at school revised my ‘normal leg session’. He changed my rep/set scheme as well as some exercises. Rather than do front squats today, he suggested I should do them on a separate day by themselves (such as on saturday’s before dragonboat practice). As well, he switched up the second half of my usual leg session. I am fine with change and will probably be trying this routine for a few weeks to see how I progress (it’s probably time I switch up my 7-8 month leg routine).
Medium width pull down - 105x10, 165x5, 180x5, 195x5, 210x5, 225x5
bent BB row (underhand grip) - 110x5, 140x5, 170x5, 190x5, 205x5, 215x2, 225x2, 235x2, 245x2
v grip T bar row - 100x5, 125x5, 150x5, 175x5, 200x5
8 consecutive attempts and fails at muscle ups (I was soo close for each attempt!)
Medium width chin up bwx10, bwx9, bwx8, bwx6
No training today, although I am here to post regarding my diet. I’ve stated last week that I will be cleaning up my diet and I have for the past week. However, I feel if I do make this change to quickly/drastically I will sooner or later go on a binge streak. Therefore to avoid this, I have decided to have 2 cheat meals on every fridays of every week for the next few weeks to satisfy my cravings for the following week. After a few weeks I will reduce the 2 cheat meals to 1 cheat meal per week and, hopefully, a few weeks after that I won’t be needing cheat meals any more.
I am very happy with my progress although it could always be better/faster. While body fat percentage has undoubtedly gone up it has been paralleled by increases in training weights.
Tomorrow I will be doing 5-8 sets of front squats and calf raises (omitted for the past few weeks due to calf pain/injury, followed by, hopefully, a few reps of successful muscle ups!
Front squats - barx10, 95x3, 135x3, 195x5, 210x5, 220x5, 230x3, 240x1, 245xfail, 155x8
Wide width pull up (1 sec pause at top and bottom) - bwx10x2
Flat BB BP - 185x8, 205x6, 225x5, 240x4, 250x3, 260x3, 270x2x3, 135x10
Incline DB BP - 70x5, 80x4, 85x4, 90x4, 95x4
Peck deck - 207.5x6x2 212.5x5x2
Standing DB side raise - 27.5x11, 30x11, 35x6x2, 35x5x2
DB oblique side raises 90x12x2, 95x10x2, 100x10, 100x8x2
Cable crunches - 200x20, 207.5x15, 212.5x10x3
Dip - bwx24, bwx14, bwx10.5
Standing DB side raise - 25xx20, 25x15, 27.5x12
medium width pull up - bwx10x8, bwx4x3
incline DB row - 70x11, 80x10, 90x10, 100x9, 110x5
v grip seated cable row - 125x5, 155x5, 185x5, (155x8 95x12)
reverse fly - 110x13, 125x7, 125x6
ATG paused squat - 160x10, 210x5, 230x5, 250x5, 280x5, 290x1, 300x1, 315x1
Romanian DL - 140x10, 230x5, 280x5, 320x5, 370x5, 410x3
leg press (exclude machine lb) - 275x6, 325x6, 365x6, 415x6, 435x10
Seated DB shoulder press - 55x6, 60x6, 65x6x2, 70x6, 75x3
Seated HS chest press - 190x5, 280x3, 330x3, 350x3 (explosive push, slow descent)
Dip - 45x6, 60x6, 80x5.5
Standing DB side raise - 25x15x2, 27.5x10
Wicked leg and Romaniam DL today, because the leg press felt light last week I decided to up the rep and weight slightly. Also for seated DB shoulder presses, I was able to push 70 for 6 which really surprised me since I was struggling with 2 sets of 3 with 70 last week.
wide width pull up - bwx11, 10x11, 25x9, 35x6x2, 40x5.5, 45x4.5, 45x2.5
bent BB row - 115x6, 135x5, 140x6, 185x6, , 190x6, 200x5
pendlay row - 135x4, 155x4, 175x4, 185x4
v grip T bar row - 105x6, 130x6, 155x6, 180x5, 205x3.5
Had a pretty good back session today. The bent BB row’s felt a little harder than the underhand version. My friend this is probably because the biceps are less engaged in the moment and that I stay with this version as it is better at targeting rear delts and getting a thick upper back.
Front squats - 135x10, 185x8, 215x6, 225x5, 235x3.5, 245x1
Flat BB BP - 135x10, 190x7x2, 190x6x2, 190x5.5
Incline DB BP - 70x8x2, 75x7, 75x5
Standing DB side raise - 27.5x12, 30x12, 35x6x4
DB oblique side raises 90x13x2, 95x10x2, 100x10x2, 100x8
Cable crunches - 202.5x20, 210x15, 215x10x3
Dip - bwx28 (PR), bwx17, bwx12
Standing DB side raise - 25x20, 25x16, 27.5x13
standing incline cable fly - 40x8, 50x8, 60x8
So I didn’t follow my regular chest ritual as my shoulders were weak/sore from doing a pushup and barbell clean competitions at my dragonboat practice yesterday. Rather, today’s chest session was really focused on slowly lowering the weights and exploding up. Also, I may have reached a new PR for bw dips at 28!! Although this was a good chest workout, I hope to return to my normal chest routine next week and, hopefully, bench 275 for 1 or 2 reps for a few sets.
ATG paused squat - 165x10, 215x5, 235x5, 255x5,275, 285x5, 295x1, 305x1, 320x1, 325x1
Romanian DL - 145x10, 235x5, 285x5, 325x5, 375x5, 415x2
leg press (exclude machine lb) - 230x6, 330x6, 370x6, 420x6, 440x5
Seated DB shoulder press - 55x7, 60x7, 65x7x2, 70x7, 75x4
Speed bench press - 95x3, 135x3, 155x3, 175x3 (explosive push, slow descent)
Dip - 45x7, 60x7, 80x6.5
Standing DB side raise - 25x17x2, 27.5x13
Had an outstanding squat session but not so good DL. By the time I got to the leg press my legs were very tired. Seated DB shoulder press went well and I’ll probably aim for 8 reps/set next week before increasing the weights by 5 pounds for each set and dropping back to 5 reps per set. Also, I’ve noticed my sticking point for bench press revolves around the bottom therefore I’m going to start doing speed presses in hopes of eliminating that sticking point.
wide width pull up - bwx12, 10x12, 25x10, 35x7, 40x6, 45x4x2
bent BB row - 95x10, 115x10, 135x10x3
BB flat bench - 135x10x4