medium width pull up - bwx11, 15x10, 25x5, 32.5x5, 42.5x5, 47.5x5, 52.5x4x2
BB bent row - 120x6, 150x6, 175x6, 195x6, 200x5 + 135x15 (last set = drop set)
V grip t bar row - 110x6, 135x6, 160x6, 185x6, 190x5 + 125x11 (last set = drop set)
Assisted wide width pull up (3 sec descent) - 60x12, 60x11, 70x12, 70x11
Good back workout today, did drop sets for BB bent row and V grip t bar row on last sets. Also instead of doing ring pull ups, we’ve decided to incorporate the assisted pull ups.
Flat DB BP - 60x3, 70x2, 80x2, 90x2, 100x2x4
Snatch grip deadlift - 135x3, 225x3, 275x3, 295x2x3
Normally I don’t work out on Fridays. However, because my brother wanted to go I went to spot him and performed these exercises during his rest. Everything was done explosively, and hopefully the flat DB BP doesn’t hurt my performance on my next chest session
Front squats - barx5, 135x10, 155x10x4, 185x2, 205x2, 225x2, 245x2, 255x1, 265x1 (NEW PR!)
Front squats felt great today especially since I beat my previous FS PR by 20 pounds :D. Afterwards, went and demolished an ayce sushi with the team; hopefully all that sodium intake will do some good for my bench tomorrow. Also, next week is my fitness assessment which consist of push ups, medium width pull ups, situps and 500m on the ERG; really don’t want to do the pushups before my bench day -.-
Flat BB BP - barx5, 105x5, 155x5, 205x5, 225x4, 245x4, 260x3, 270x3, 280x3, 290x2x3
Incline DB press - 75x5, 85x5, 90x5, 95x5, 100x5
Incline BB BP - 135x12
Peck deck - 217.5x6x2 222.5x4x2, 100x11
Standing DB side raise - 27.5x6, 30x6, 35x9x2, 35x8x2
BB side bend (per side) - barx8, 65x8, 95x8, 100x8
Cable crunches - 210x15x3
Dip - bwx25, bwx15, bwx11
Standing DB partial side raise - 40x30, 30x20
Today’s bench press felt moderately hard. I also decided to do a set of incline BB BP with light weight to really feel the upper chest stretch rather than two sets of incline DB press with 100 lbs. Also, because my core felt sore from the heavy front squats yesterday, I decided to try a new oblique exercises, as well, used lighter weights and less sets for cable crunches.
As for the heavy DB partial side raises, I’m going to keep using these weights until I can do them without slight pauses within a set. But so far I’m really liking the exercise and can really feel the ‘pump’ in the shoulders after doing them. Thanks Zraw and/or John Meadows.
NTS: for RDL this week, do LESS volume and work up to 1 RM. Example 1 set of 5, 1 set of 4, 1 set of 2, then 1 rep until I can’t pull.
After one of my buddy reviewed my workout, told me to do that; I’m trying this because he has a 570 RDL at 180 lbs. Also, during my winter break I will be going with him to do pure DL and hopefully I will see some huge numbers since it will be the first I’ve RDL without doing back squats first. CAN"T WAIT!!
medium width pull up - bwx17, bwx13x4, bwx12, bwx11, 27.5x8
Incline DB row - 70x10, 80x10, 90x10, 100x9, 110x5, 110x3x2
v grip cable row (3 sec release) - 120x12x4
seated DB shrug - 50x12x2
Slowly working on completing 100 reps of pull ups in less and less reps; given that the last set is less than 10 reps, I will usually do that set weighted. Previously I’ve mentioned I would continue with 100 lb incline DB rows until I can hit 10 reps for 3 sets. However, I had to take advantage of the heavy DB’s at school and therefore decided to use 110; I will however not increase the weight further until I can hit at least 110x6x3.
ATG paused squat - 155x3, 190x8, 240x5, 260x5, 280x5, 300x5, 310x5, 320x1, 330x1, 340x1
Romanian DL - 170x5, 260x4, 350x2x5, 400x1, 425x1, 435xfail
leg press (exclude machine lb) - 305x6, 355x6, 395x6, 445x6, 485x10
Seated DB shoulder press - 60x8, 65x8, 70x8x2, 75x8, 80x4.5
Incline BB BP - 140x8, 150x8, 170x5x2, 170x7
Dip - 50x7, 65x7, 85x6.5
Standing DB side raise (2 sec negative) - 15x20, 17.5x15, 20x10
Finally broke past 335 ATG squat; been stuck on it for 2 or 3 weeks. The new RDL rep scheme felt great! I should have easily squatted as well as RDL more weight if my lower back/mid back was not sore going into today’s workout; I think I may have overworked the CNS or lower back the past week with snatch grip DL and front squats. Despite the lack of energy on the 2 big lifts, I was able to push through the remaining exercises with little difficulty.
medium width pull up - bwx12, 17.5x10, 27.5x5, 35x5, 45x5, 50x5, 55x4x2, 65x2
BB bent row - 135x12, 155x10, 165x10x3
V grip t bar row - 110x7, 135x7, 160x7, 185x7, 190x7, 200x1, 210x1, 220x1
Assisted wide width pull up (3 sec descent) - 60x12x2, 70x12x2
Lower back felt really sore, too sore to do heavy bent over rows. Dragonboat fitness test in 2 days and I think I may intentionally do poorly on the pushup portion just so I can get a good chest workout on Sunday… LOL
Front squats - barx5, 135x3, 185x3, 205x3, 225x2, 245x2, 260x1, 275x1 (PR)
RDL - 135x1, 225x1, 315x1, 365x1, 385x1, 405x1, 425xfail, 425x1
Had my fitness assessment prior to this workout. Did 45 push ups, 42 crunches, 22 medium width body weight pull ups and 1 min 30 seconds for 500m on the ERG; unfortunately I did not push myself on the pushups as I didn’t want it to affect my chest workout tomorrow.
Flat BB BP - 65x5, 110x5, 160x5, 210x5, 230x4, 250x4, 265x3, 275x3, 285x3, 295x2x3
Incline DB press - 75x5, 85x5, 90x3.5, 95x5, 100x3
Incline BB BP - 140x8x2
Peck deck - 220x6x2 225x4x2
Standing DB side raise - 27.5x6, 30x6, 35x8x2, 40x4x3
DB oblique side raises (paused 1 sec @ bottom) - 90x12x2
Cable crunches - 212.5x15x3
Dip - bwx25, bwx16, bwx12
Standing DB partial side raise - 40x30, 30x20
I think I may have fried my CNS yesterday because today’s workout felt HARD AS F#$k. Because I couldn’t push as many reps as I wanted to for incline DB press, 2 additional sets of incline BB BP were performed as well with the focus on really contracting the chest muscles. The rest of the workout, although hard, didn’t go too bad.
medium width pull up - bwx20, bwx12x2, bwx13x4, 35x4
Incline DB row - 75x10, 85x10, 95x10, 105x6x3
v grip cable row (3 sec release) - 135x8x4
Back workout felt good today.
ATG paused squat - 135x3, 160x2, 195x8, 245x5, 265x5, 285x5, 305x5, 315x5, 325x1, 335x1, 345x1
Romanian DL - 175x5, 265x4, 355x2, 405x1, 430x1, 435x1
leg press (exclude machine lb) - 310x6, 360x6, 400x6, 450x6, 490x10
Seated DB shoulder press - 65x5, 70x5, 75x5x2, 80x5, 85x3
Incline BB BP - 145x8, 155x8, 175x5x2, 175x7
Dip - bwx22, bwx14, bwx13
Standing DB side raise (2 sec negative) - 15x15, 15x10x2
ATG squat felt hard as usual… However RDL felt great today and decided to take advantage of the bar which had chalk on it to reach a new PR; I usually don’t have access to chalk although I should probably invest in some. Also, i’m really liking feeling and results so far from incline BB BP. Lastly, because my triceps and chest were too tired after the incline BB BP, 3 sets of body-weight dips done until failure were performed instead of the usual weighted dips.
medium width pull up - 5x12, 20x10, 30x5, 37.5x5, 47.5x5, 52.5x5, 57.5x4x2, 67.5x3, 73.5x2
BB bent row - 140x12, 160x10, 170x10x3, 190x5
V grip t bar row - 110x8, 135x8, 160x8, 185x8, 190x8, 205x1, 215x1, 225x1
Assisted wide width pull up (3 sec descent) - 60x12x2, 70x12x2
Standing DB shrug (2 sec pause at top) - 55x12x2, 60x12
Today’s heavy back workout went better than normal despite my 3 hours of sleep last night… Anyways, my friend felt really amped and decided to test his limits today and accordingly, I followed along, however in a less intense fashion given that I lacked sleep. Also the assisted pull ups are beginning to feel better, we had shorter breaks in between sets and didn’t need to pause during sets due to soreness in forearms. To finish today’s workout, standing DB shrugs were performed with a pause at the top and dam, did this kill my forearms especially after assisted pull ups.
Anderson Front squats - barx5, 95x10, 135x10, 185x10, 225x6, 245x1
Front squat - 185x10
Seated calf raises - 45xfailure, 90xfailure, 135xfailure
I was planning to do 1 reps for RDL today but my lower back was still sore from wednesday/thursday. Also instead of doing normal front squats, I did anderson front squats as I have heard from someone that they will help me with ‘getting out of the hole’. Anyways they felt pretty good. Also I forgot to count the reps for my calf raises therefore I just went to failure for every set; it has also been awhile since i’ve worked on calves directly.
Flat BB BP - barx5, 95x5, 135x5, 165x5, 215x5, 235x4, 255x4, 270x3, 280x3, 290x3, 300x2x3
Incline DB press - 75x5, 85x5, 90x4.5, 95x5, 100x4
Incline BB BP - 145x6, 135x8
Peck deck - 222.5x6x2 120x10x2
DB oblique side raises (paused 1 sec @ bottom) - 90x10x3
Cable crunches - 215x15x3
Dip - bwx20, bwx14, bwx13
Standing DB side raise (2 sec negative) - 17.5x12x3
Standing alternating front/back BB shoulder press - 65x16x2
My left shoulder felt a little uncomfortable today; may have been cause by yesterday’s dragonboat practice. Thus, I decided to lay off the heavy DB side raises today and opted for the lower weight more controlled side raises. Also I couldn’t feel the movement on the incline BB BP today but was able too after I lowered the weight. Also, my triceps were fried by the time I got to doing body weight dips, hence the lower number of reps performed in each set.
medium width pull up - bwx21, bwx15, bwx13x2, bwx14, bwx11, bwx9, 35x4
10 minute break…
…
Incline DB row - 75x10, 85x10, 95x10, 105x6x3, 110x5
v grip cable row (3 sec release) - 120x10x4
Standing DB shrug (2 sec pause at top) - 55x12x3
Reverse peck fly - 90x12x3
Biceps were about to explode after pull ups today, so in order to continue my workout I had to take a long break. First time trying 110 lb DB rows and it felt great. Think next week I’ll do 2 sets at 105 and 2 sets at 110. Because I think my rear delts may be lagging/not to my satisfaction, I’m going to incorporate reverse peck fly around 2 times a week; won’t be going heavy, rather lighter weight to really feel the rear delts contract.
ATG paused squat - 135x2, 165x2, 200x8, 250x5, 270x5, 290x5, 310x5, 320x5, 330x1, 340x1, 350x1
Romanian DL - 180x5, 270x4, 360x2, 410x1, 435xfail, 435x1
leg press (exclude machine lb) - 315x6, 365x6, 405x6, 455x6, 495x10
Seated DB shoulder press - 65x6, 70x6, 75x6x2, 80x6
Incline BB BP - 150x8, 160x8, 180x4x3
Dip - 45x13, 45x11.5, 45x10.5
Standing DB side raise (2 sec negative) - 17.5x15, 17.5x13, 17.5x10.5
Gotta finish an assignment! no time for comments but had a great workout!
medium width pull up - 7.5x12, 22.5x10, 32.5x5, 40x5, 50x5, 55x5, 60x4x2, 70x3
BB bent row - 145x12, 165x10, 175x10x4
V grip t bar row - 115x5, 140x5, 165x5, 190x5, 195x5, 210x2, 220x1, 230x1
Assisted wide width pull up (3 sec descent) - 50x12x2, 60x12x2
Standing DB shrug (2 sec pause at top) - 55x12x3
Front squats - barx3, 95x3, 115x3, 135x3, 185x3, 205x3, 225x3, 245x3, 265x1, 285x1 (PR), 255x5 155x10
BB lunges (reps per leg) - barx8, 95x8, 115x8, 135x8, 155x8
Seated calf raises - 45xfail, 90xfail, 115xfail
Today’s workout was done after dragonboat practice. As my legs were already pumped from doing burpees, body weight lunges and other circuit training workouts I went for low reps on front squats and hit a new PR :D. Last set of front squats was a drop set. Also, decided to try BB lunges which IMO allowed me to feel the legs work more as my attention is not diverted towards my grip strength as when doing DB lunges.
Flat BB BP - barx5, 100x5, 140x3, 170x5, 220x4, 240x3, 260x3, 275x3, 285x3, 295x2, 305x1x3,
(305x1 225x4 135x7)
Incline DB press - 75x5, 85x5, 90x5, 95x5, 100x3.5
Incline BB BP - 135x8
Peck deck - 225x5x3 120x10
Cable crunches - 215x15, 217.5x15x2
Dip - bwx16, bwx13, bwx10.5
Standing DB side raise (2 sec negative) - 17.5x12x3
shitty workout today, felt exhausted from yesterday. Hopefully next week will go better, since I won’t have dragonboat practices the day before until after new years.