Speed DL - 135x3, 225x3, 275x3x8
Front squat - 145x10, 155x10x2
Flat BB BP - 115x10, 190x8, 210x6, 230x5, 245x4, 255x3, 265x3, 275x2x3
Incline DB BP - 70x5, 80x5, 85x5, 90x5, 95x7
Peck deck - 210x6x2 215x5x2
Standing DB side raise - 27.5x12, 30x12, 35x7x2, 35x6x2
DB oblique side raises 90x14x2, 95x11x2, 100x10x2, 100x8
Cable crunches - 205x20, 212.5x15, 217.5x10x3
Dip - bwx29, bwx15, bwx13
Standing DB side raise - 25x20x2, 27.5x15
Great chest session today and was able to push more than expected for incline DB press. Also, DB side raises felt good. I think the DB shoulder presses and weighted dips are really helping my bench go up. Anyways, next week I hope to push 280x2x3 for flat BB bench press and hopefully reach 315 for 3 reps before x-mas!!
neutral grip pull up - bwx10x5
wide width straight bar cable row - 90x12, 105x12,x4, 120x12
incline DB row - 70x10x4
reverse fly - 105x16, 105x12x2
My biceps were extremely sore coming into today’s workout. While I presume the soreness is attributed to the mixed grip speed deadlifts, this coming saturday I will attempt to do overhand grip instead or snatch grip deadlift. Tomorrow’s going to be my rest day in prep for wednesday’s big leg session.
ATG paused squat - 170x10, 220x5, 240x5, 260x5, 290x5, 300x1, 310x1, 325x1
Romanian DL - 150x10, 240x5, 290x5, 330x5, 380x5, 420x2
leg press (exclude machine lb) - 285x6, 335x6, 375x6, 425x6, 445x10
Seated DB shoulder press - 55x8, 60x8, 65x8x2, 70x8, 75x5
Seated HS chest press - 190x5, 280x4, 330x4, 350x4
Dip - 45x8, 60x8, 80x7.5
Standing DB side raise - 25x20x2, 27.5x15
I have a huge headache right now but I also had a great leg workout.
wide width pull up - 5x10, 15x10, 30x8, 40x6, 40x5, 50x3x3
bent BB row - 120x6, 140x6, 155x6, 175x6, 195x6, 135x15
v grip T bar row - 105x7, 130x7, 155x7, 180x7, 190x5, 180x7.5
medium width chin up - 10x7, 25x7
ring pull ups - bwx7, bwx5, bwx4x2
Decided to up my weights for pull ups while lowering the reps. The next few weeks will consist of the same weight for pull ups but with an added reps each set. Also near the end of our workout, I found out we were allowed to use our schools gymnastic’s ring. After trying a couple sets of pull ups on them I definitely like them, as well, feel them targeting my lats more. Who knows, maybe they’ll become a staple in my back workouts.
My dragonboat team and coach tells me that I need to lose weight, aka body fat %. Although my current bodyfat % is probably floating around 12% to 15% max, my weight has increased dramatically relative to my partner whom has remained the same. I told my team and coach that I would not stop body-power lifting to lower my weight, although I am willing to make diet changes to lose body fat. Prior to this event, as long as my image in the mirror was still easy on the eyes, body fat % was not a primary concern. Rather it was the weekly increases in lift numbers that of utmost concern. However, given this situation I now have to strive to achieve two contradicting goals, get huge and lose fat. Although it’s not possible, starting from today I am changing my diet.
How will this effect my lifts? i’m not sure. What I do know is that I will continue to lift heavy ass weight despite these changes.
Front squats 95x10, 135x10, 185x10x4
Also I did my first set of successful muscle ups (3 total) today!! YAHOOO
Flat BB BP - 120x10, 155x10x10
Incline DB BP - 70x5, 75x5, 80x5, 85x5
Peck deck - 160x11, 150x12x2
Standing DB side raise - 27.5x10, 30x10, 35x8x2, 35x6x2
DB oblique side raises 90x14x2, 95x12x2, 100x10x2, 100x9
Cable crunches - 207.5x20, 215x15, 220x10x3
Dip (elbows flared out, body leaning forward) - bwx16, bwx12, bwx10
Standing DB side raise - 20x20, 12x10, 27.5x6 (half reps)
To help with my fat cutting phase, I decided to change my chest workout from high sets-low reps heavy weight to high sets-high reps moderate weight. I made these changes to most of my chest exercises but decided to also keep some heavier weight low rep exercises, such as incline DB press. By the time I got to do dips, my triceps were very very sore (PS: on chest days my elbows are flared out and leaning forward for dips, whereas on Wednesday my body is straight with elbows tucked in).
medium width pull up - bwx10x10
v grip seated cable row - 120x8, 150x8x6
reverse fly - 105x16, 135x8, 125x12
Gym was packed today! So to make the best out of my limited time there I stuck to these 3 exercises and stayed there until I was done (didn’t have time to wait for machines/weights).
ATG paused squat - 175x10, 225x5, 245x5, 265x5, 295x5, 307.5x1, 320x1, 330x1
Romanian DL - 155x10, 245x5, 290x6, 335x10, 385x8, 385x5, 405x1
leg press (exclude machine lb) - 290x6, 340x6, 380x6, 430x6, 470x6
Seated DB shoulder press - 60x5, 65x5, 70x5x2, 75x5, 80xfail, 80x2.5
Incline BB BP - 135x15, 145x11, 155x8, 155x6
Dip - 50x5, 65x5, 85x2.5
Standing DB side raise - 27.5x15x2, 30x12
I’m slowly drifting towards a higher rep scheme. Not sure how this will effect my deadlifts, but doing 385x8 felt really really hard. Exercises, such as seated DB shoulder press and dips went up in weight and decreased reps this week. Next week those exercises will consist of the same weight and, hopefully, 1 more rep for each set. Also, I’ve switched the seated HS press for incline BB BP as I want to develop my upper chest which I I don’t feel on the HS machine.
wide width pull up - 5x11, 15x11, 30x8, 40x6, 40x4.5, 50x2x2, 50x1
bent BB row - 135x15, 145x10x3, 190x6
v grip T bar row - 105x8, 130x8, 155x8, 180x8, 190x6
ring pull ups - bwx9, bwx7, bwx5, bwx6
preacher curl - 65x3, 75x3, 85x3, 90x2
My lower back was really sore today. Also, it’s been awhile since I’ve last done preacher curls or any curls as a matter of fact. Depending on how I feel tomorrow, I may or may not keep them in my workouts. If so, however, I will attempt to add 1 rep for each set next week.
Front squats - 95x10, 115x20, 135x15, 160x12x2
DB lunges (per leg) 45x8, 50x8x2
The workout I listed above wasn’t that bad however, my dragonboat practice F-ing killed my legs. We did push up burpees, sprints, jumping squat, and more sprints, sprints, sprints…
On a side note, a buddy of mine whom switched from powerlifting to bodybuilding training style for the last three months told me his strength has dropped dramatically. In light of the amount of strength he’s lost, I’ve decided to fuck the high rep bench presses I did last week and continue with my previous routine, reaching 2 reps for a few sets on my heaviest weight.
Flat BB BP - barx5, 95x5, 145x5, 195x5, 215x5, 235x4, 250x3, 260x3, 270x3, 280x2x3
Incline DB BP - 75x5, 85x5, 90x6, 95x8, 100x5
Peck deck - 212.5x6x2 220x4x2
Standing DB side raise - 27.5x8, 30x8, 35x8x3, 35x6
DB oblique side raises 90x15, 95x13, 100x10x3
Cable crunches - 220x20, 217.5x15, 222.5x8x3
Dip - bwx25, bwx13, bwx10.5
Standing DB side raise - 25x20, 27.5x12x2
Back to heavy BP! After reading Dave Tate’s vs. idiot warm up, I decided to change my flat BB BP schema as well. Consequently, the 280x2 felt really really easy relative to my 275 BP 2 weeks ago. Also I am planning to keep the the same reps for the sub max weights on incline DB BP while attempting to add another rep each week to the 100’s (100 lb DB are the heaviest at my gym at home). DB obliques I was unable to do 2 sets for each weight as I had to rush the second half of my workout to pick up my mom on time. As well, I messed up my starting set for cable crunches starting at 220 instead of 210.
Overall, happy with progress and glad to be back at lifting heavy weights.
medium width pull up - bwx10x10
Incline DB row - 70x12, 80x11, 90x11, 100x9, 100x6x2
seated machine row (w/chest pad) - 110x13, 130x10, 150x10, 170x8, 190x6, 220x3, 220x4
v grip pull down 150x5, 160x5, 170x5
It’s reading fall reading week at school so I stayed home and worked out at the local gym. The body weight pull ups are beginning to feel really easy, so to make it harder I may do more reps per set next week while completing 100 reps. Also since my local gym doesn’t have DBs heavier than 100 lbs I just did a few more sets with it for incline row. As for machine row, it felt great. Really felt it stimulate my rear deltoids, traps, and upper back. On Wednesday, however, I will be making a trip to school just to workout on legs with my friend. MOTIVATION!!
ATG paused squat - 135x2, 180x10, 230x5, 250x5, 270x5, 300x5, 310x1, 325x1, 335x1
Romanian DL - 160x10, 250x5, 295x5, 340x5, 390x2 (WTF!!), 325x13
leg press (exclude machine lb) - 295x6, 345x6, 385x6, 435x6, 475x6
Seated DB shoulder press - 60x6, 65x6, 70x6x2, 75x6, 80x3.5
Incline BB BP - 135x10, 145x8, 160x6x2, 160x7.5
Dip - 50x6, 65x6, 85x5
Standing DB side raise - 27.5x20, 27.5x15, 30x15
Although progress was made, today’s work out felt really shit like I lacked the energy. My sleep and diet have been consistent so I think the reason for this may be a fatigued CNS? Whatever it is I hope this ‘lack of energy feeling’ will be gone by next week.
medium width pull up - bwx11, 12x10, 22.5x5, 30x5, 40x5, 45x4, 50x4x2
bent BB row - 135x15, 155x10x4
v grip row (w/chest pad) - 90x8, 115x6, 135x5x2
incline DB curl 35x6, 35x5
upright row 50x15. 60x15x3
medium width pull up bwx10, bwx7
Trained at a local gym by my place today
Assisted 30% wide width pull up (3 sec descent) - 70% bwx12x4
Front squats - barx5, 95x5, 135x5, 185x5, 205x5, 225x4, 245x1.5, 155x10 + 135x8
A dragonboat buddie, whom recently switched from powerlifiting to bodybuilding training, asked me to try the assisted pull ups as I’ve told him my goals to train bodybuilding style in the near future. Unexpectedly, they were really hard especially on the forearms. Though my back training 2 days ago may have also made the exercises feel harder than it might have been. Nevertheless got a really good feeling on the lats.
Also, it’s been a while since heavy front squats and they felt pretty good.
Flat BB BP - barx5, 100x5, 150x5, 200x5, 220x5, 240x4, 255x3, 265x3, 275x3, 285x2x3
Incline DB press - 75x5, 85x5, 90x5, 95x5, 100x4x2
Peck deck - 215x6x2 220x4x2
Standing DB side raise - 27.5x8, 30x8, 35x8x4
DB oblique side raises 90x12x2, 95x12x2, 100x10x3
Cable crunches - 210x20, 217.5x15, 222.5x9x3
Dip - bwx26, bwx14, bwx11
Standing DB partial side raise - 40x30, 30x20
Today’s flat BB BP felt harder than the previous week; guess not every week can be a good week. Also, because I couldn’t hit 5/ reps with 100 lbs on incline DB press, I decided to do 2 sets of 4 instead. As for the DB side raises done at the very end, I decided to try partial reps after seeing Zraw do them in one of his training video; they were definitely hard, especially on the forearm, and will be a keeper for the next few week to see how they work for me.
medium width pull up - bwx13, bwx12, bwx11x5, bwx14, 15x6
Incline DB row - 70x10, 80x10, 90x10, 100x8x3
v grip row (w/chest pad) - 90x8, 115x8, 135x5, 145x3x3
Attempted to complete 100 pull ups in less than 10 sets today and given I was only 6 reps away from 100 reps on the last set, I decided to do the last set weighted. For incline DB row I’ve lowered sub max sets to 10 reps and will try to increase reps on the last set every week until I hit 100x10x3 before moving up in weight. Also, I may be returning to the gym tonight to do some hypertrophy pull downs.
Evening:
wide width lat pull down (3 seconds up) - 140x12x2, 120x10x2, 100x8
DB shrugs - 45x15x3
ATG paused squat - 150x2, 185x10, 235x5, 255x5, 275x5, 295x5, 305x5, 315x1, 325x1, 335x1
Romanian DL - 165x10, 255x5, 300x5, 345x5, 395x3, 420x1
leg press (exclude machine lb) - 300x6, 350x6, 390x6, 440x6, 480x10
Seated DB shoulder press - 60x7, 65x7, 70x7x2, 75x7, 80x3.5
Incline BB BP - 135x8, 145x8, 165x4x3
Dip (pause 2 sec @ bottom) - bwx10x3
Standing DB side raise (2 sec negative) - 15x20, 15x15, 15x12
Today’s workout would have been better If I didn’t reach the gym 3 and half hours after my lunch… Anyways, squats increased normally, however for the 3 sets of singles at the end I decided to increase each set by 10 lbs. Again, I found my second last set of RDL to be very very hard. However, determined to pass that ‘plateau’ I decided to go up and pulled a 420 single. The difficulty I’ve been having with RDL lately seems to have started since I’ve been doing singles on squats, as well as front squatting on Saturadays. After talking to a current competitive bodybuilder at my gym about my situation, he said that I’m probably tired/overworked and once I take it easier on the squatting my DL should witness a big increase/less difficult.
My chest was still slightly sore, therefore for the incline BB BP I decided to do less volume and more weight. By the time I got to dips my chest felt dead. Thus, instead of the regular weighted dips, I did 3 sets of 10 reps body weight dips with a 2 second pause at the bottom to really focus on the triceps. After seeing Zraw’s DB side raises, I began to rethink how I did mine and decided to try his method out; I’m probably going to keep the DB side raises with 2 second negatives on Wednesdays, and the heavy partial DB side raises on Sunday.