Aug 12
A) DL (Sumo)
95x3
135x3
165x3
165x3
195x3
225x3
255x3
285x3
315x3
325x1
B) Speed pulls (conv.)
225x2
225x2
225x2
225x2
225x2
C1) RDL
95x8
95x8
95x8
C2) KB shrug
85x8
85x8
85x8
D1) leg press
2plate x20
2.5plate x20
3plate x20
D2) high pull
95x8
95x8
95x6
D3) leg curl
85x10
115x10
115x10
The workout took a lot longer than I wanted simply because it takes forever to keep changing weight on the DL.
Aug 13
A) Db bench (curls active rest)
30x5
45x5
60x5
75x5
90x5
100x5
100x5
100x5
75x8 drop 65x5 drop 45x5
B) Smith shoulder press
90x8
90x10
110x8
110x8
130x6
130x6 drop 90x8 partials
C1) Dublin press
35x8
35x8
35x8
C2) triceps puhdown
100x8
120x8
140x8
D) Pushdowns
140x8
160x8
180x8
E) kneeling rope Pushdowns
90x15
90x8
90x8
Going to the High performance center today to do some of the Olympic lifts. fun fun fun fun…
Aug 15
Good session; deviated from the plan a LOT.
A) DB rows
35x10
45x10
55x10
65x10
75x10
85x10
95x10
100x5
B) pullups- race to 40 pullups
5
3
6
4
5
5
3
4
3
2
10 mins 30 secs
C1) Kneeling pulldowns
120x10
140x10
160x10
180x10
C2) meadows rows
45x6
45x6
45x6
45x6
C3) hammer curls
30x8
35x8
40x8
45xsome
D1) bb curl
65x8
70x8
70x8
D2) kb curl
40xmax
40xmax
40xmax
Aug 16
A) box squats (doubles)
95
135
155
185
205
225
225
245
245
205x8
B) leg press
3 plate x20
3.5 plate x20
3.5 plate x20
4 plate x20
4 plate x20
3 plate x20
C) Seated calf raise
45x5
70x5
80x5
90x5
100x5
D1) standing calves
135x8
205x8
225x8
275x8
D2) trap shrugs
90x8
90x8
90x8
90x8
Aug 17
Shoulder Day
A) DB press
30x15
40x8
50x8
60x5
70x6
70x6
70x6
80x4
80x4
85x4
50x15
50x15
B1) Strict press
95x3
95x3
115x3
115x3
120x3
120x3
B2) Kneeling rope pushdowns
90x15
90x15
110x15
110x15
Stand
110x15
110x15
C1) jesus curl
40x10
40x10
40x10
C2) hammer curl
35xmax
35xmax
35xmax
C3) DB extensions
25x10
25x10
25x10
Met my friend captain morgan today…
Aug 19
Did an early morning workout today; busy day ahead, had to wake up at 5 to get this done. 3hrs of sleep, feel great, let’s go!
WU) deficit deads
115x3
135x3
A1) rack pulls second pin
135x4
185x4
225x4
275x4
315x4
345x4
365x4
A2) deficit deads
135x2
135x2
135x2
135x2
135x2
135x2
135x2
B1) leg press
3 plate x10
4 plate x10
4 plate x10
B2) shrugs
135x10
135x10
135x10
Shrug circuit- max with 135, max with 50lb KB, max with 35lb DB.
4 rounds
Aug 20/21
Mid night workout. With all the family coming over my diet workout timing and sleep have been a little off.
WU) DB press
30xsome
45xsome
60xsome
75x8
A) floor press
135x3
155x3
185x3
205x3
225x3
235x3
245x3
250x3 cluster reps
The last set was supposed to be normal but I un racked it weird and nearly got pinned. I racked it and was gonna hit a double but then I un racked it weird again and nearly got pinned again.
–Active rest rope curls for the rest of the session–
B) 90 degree press
30x12
40x10
50x10
60x10
C) regular shoulder press
70x10
70x10
D) incline press
70x5
70x5
70x5
E) floor press
135x10
155x10
165x10
Unorthodox compared to my usual sessions. Good session though.
Aug 21
A) pullups
5
5
5
5
5
5
5
5
5
5
10min 15sec
B) NG lat pulldowns
140x8
140x8
140x8
140x8
140x8
C) bb curls
45x8
65x8
65x8
65x8
75x5
85x4
95x3
95x2
105x1
D) DB curl
25x8
35x8
45x8
50x8
E) bb shrugs
135x10
135x10
135x10
135x10
135x10
Aug 23
Lunge stretch and foam roll glutes
A) adductors
100x15
130x15
160x15
175x15
B1) ham curls
100x15
130x15
140x15
B2) DB RDL
50x5
60x5
70x5
C) leg press
2 plate x 10
2 plate x 10
Played around with a bunch of squat variations here.
D) squat (toes out)
135x3
185x3
205x3
225x3
245x2
275x1
225x3
225x3
225x3
135x5
E) partial leg press
4 plate x 15
5 plate x 10
6 plate x 10
7 plate x 8
1)With the volume and the reps you are doing, how much time do you spend in the gym?
2)Strong liftings, haven’t posted here for a while, but strong progress nevertheless.
March 2
I thought I might restart this log. The first reason is the fact that it might motivate me to recover from my current injuries faster. Second, my old app for logging information stopped working. Go figure.
Here is what I did today.
A) walking lunges
Body weight x 20 x 3
B) hammer strength squat
40x5
50x5
60x5
C) Machine chest press
100x20x3
sigh
March 4
Warmup
A) leg extensions (Back set at 3, knee at 1, toes at 4)
Warmup
70x3
100x 3
130x3
Working weight
160x8x3
B) hammer strength squat
Warmup
90x3
140x3
Working weight
180x8,6,6,6,4
C) front squat
Warmup
95x3
115x3
Working weight
135x4x5
D) leg curl: feet at 1, knee at 5, back between 4 and 5
Warmup
55x3
85x3
Working weight
115x8x5
E) db SLDL (1 leg at a time)
40x6x5
Entire session was too easy, even with the herniated disk. The sheiko workouts have prepared me well. Will increase the weight next workout.
March 5
Warmup
A) machine chest press seat all the way down
Warmup
25x10
70x10
115x10
150x10
Working weight
175x12,10,10,8,8,6,6
B) floor press
Warmup
135x3
155x3
185x3
Working weight
205x6,5,3,4 nearly failed here lol
185x4,4,4
C) Arnold press
Warmup
30x6
Working weight
45x6,10,8,6,6,4
D) shrug hold
135x4 minutes
Weights were nowhere near maximal but the volume kicked my ass. I guess this is since Sheiko doesn’t do multiple pressing exercises in a single workout.
March 7
Warmup
Lats, Quads and Hamstrings
A) Lat Pulldown
Warmup
60x5
80x5
100x5
Working weight
110x10,10,10,10,10
B) One Arm Lat pulldown
Warmup
30x5
Working weight
30x10,10,10,10,10
C) Leg Press
Warmup
180x5
270x5
Working weight
360x6,6,6,6,6
D) Front Squat
Warmup
95x5
115x5
Working weight
135x4,4,4,4,4
E) Back Squat
Warmup (with a belt)
135x5
185x5
Working weight
225x5,4,4,4,3
Still taking it easy on the legs, I have never squatted belted before so this was a much different sensation. The leg press was surprisingly; but I was taking only 30 sec rest. Overall, the leg work was fairly easy, the lat work was killer!
March 8
Warmup
A) Rope Curl
Warmup
30x6
40x6
50x5
Working weight
60x15,15,15,15,15
B) Supinated DB Curl
Work weight
20x10,10,10,10,10
C) Seated Calf Raise
Keeping the lever in place (partials)
Warmup
25x3
45x3
Working weight
70x15,15,15,15,15
D) Leg Press Toe Pushes
Warmup
90x10
Working weight
180x15,15,15,15,15
E) V Handle Pushdown
Warmup
60x10
80x10
110x10
Working weight
120x10,10,10,15,15,15
Forgot I was supposed to do 15 rep sets here.
F) Rope Pushdown
Working weight
80x10,10,10,10,10
Solid pumps all round.
March 11
Warmup
A) leg extensions
190x8,8,8,8,8
B) hammer strength squat (belted)
230x6, 6, 6, 6, 6
C) front squats
135x4,4,4,4, 4 plus a couple extra reps for technique. Nearly passed out on the third set though, dunno why really.
D) ham string curls
145x8,8,8,8,8
E) 1 leg db RDL
50x6,6,6,6,6
Solid Session
March 12
Warmup
A) machine chest press
175x12,12,11,10,7,4,4
B) floor press
185x6,6,6,6,6
C) Arnold press
45x8,8,8,8,8
Extra rest between set 3 and 4
D) shrug holds for 4 minutes with rest in between.
Holding the rest time to 70 sec and doing higher reps is still kicking my ass on the pressing. The floor press is a real kick in the nuts after benching 225 3 times a week on Sheiko.
March 14
Warmup
A) lat pull downs
110x10,10,10,10,10
B) one arm lat pull down
50x10,10,10,10,10
C) leg press (keep the weight moving)
410x6,6,6,6,6
D) front squat
155x4,4,4,4,4
E) squat
225x4,4,6,6 easy