March 15
Warmup
A) rope curl
60x15,15,15,15,15
B) db curl supinated
25x10,10,10,10,10
Reps were not clean enough
C) seated calf raise
80x15,15,15,15,15
D) toe push
180x15,15,15,15,15
E) v handle push downs
120x15,15,15,15,15
F) rope push downs
90x10,10,10,10,10
March 17
Just want to make note here that I’m switching my diet. My current diet was essentially to eat it if it was quality protein and there other macros were not overly abundant. That managed to get me to shed roughly 25lbs over the last 5 months, however, the progress has come to a slight slow down. In addition, my current sleep cycle/schedule doesn’t lend itself to a higher meal frequency, nor does my stomach particularly like it. I plan on doing a MAG-10 pulse feast when I have the funds, however, this is the current set up I want to try, I’ve had some success with it in the past, but I want to revisit it again since I have the discipline to follow it through with more consistency:
05:30 - Wake up
06:15 - 2 scoops BCAA’s with 16 oz. water
10:00 - Chicken Salad (it’s more like chicken with vegetables in it)
12:00 - 2 scoops BCAA’s with 16 oz. water
14:00 - Workout (1 scoop BCAA’s with 8 oz. water)
15:30 - Crockpot chicken
19:30 - FEAST
March 18
Warmup
A) leg extension
190x8,8,8,8,8
B) hammer strength squat
270x6,6,6,6,6
These floored me; started having a really bad headache right here.
C) front squats
155x4,4,4,4,4
D) ham curls
145x8,8,8,8,8
These reps were not quality
E) db RDL 1 leg
50x6,6,6,6,6
March 19
Warmup
A) machine chest press
175x12,12,12,10,8,6
B) Floor press
195x6,6,4,3,4,4,3
Damn that was tough
C) Arnold press
50x8,8,8,6,6,4
I suck
D) shrug holds
115x4 minutes
May have to make some adjustments here
March 21
Warmup
A) lat pull down
110x10,10,10,10,10
B) one arm lat pull down
40x10,10,10,10,10
C) leg press
410x6,6,6,6,6
D) Front squats
155x4,4,4,4,4
E) squats
225x4,4,4,4,4
March 23
Warmup
A) db curl
25x10,10,10,10,10
B) rope curl
70x15,15,15,15,15
Reps were not as clean as desired
C) seated partial calf raise
90x15,15,15,15,15
D) toe pushes
230x15,15,15,15,15
E) v handle push downs
120x15,15,15,15,15
F) rope push downs
100x10,10,10,10,10
March 25
Warmup
A) leg extensions
190x8,8,8,8,8,
B) hammer strength squat
270x6,6,6,6, 320x6
Played around with foot positioning here
C) front squat
155x4,4,4,4,4
D) ham curls
145x8,8,8,16 to make up for extra rest
E) db RDL
50x6,6,6,6,6
March 26
Warmup
Changed up the routine
A) Machine press
145x8,8,8,8,8
B) DB bench press
70x6,6,6,6,6
C) smith dead stop press
225x4,4,4,4,4
Played around with some shoulder work here; nothing noteworthy.
D) rope curl (was working in with someone so the rest times were a little long)
60x15,15,15,15,15
Played around with more shoulder work.
Mediocre. Still have to deal with the fact that these lighter weights are kicking my ass. Also need something that doesn’t aggravate the shoulder.
Warmup
A) lat pull down
110x10,10,10,10,10
B) one arm lat pull down
50x10,10,10,10,10
C) leg press
410x6,6,6,6,6
Note: keep feet more out on the sled and look up.
D) front squat
155x4,4,4,4,4
E) back squat
245x4,4,4,4,4
Too much rest
March 29
Warmup
A) partial bb curls from pins (number 10)
65x10,10,10,10,10
B) db curls
25x10,10,10,10,10
C) seated partial calf raise
80x15,15,15,15,15
D) db bench
100x7
E) toe pushes
270x15,15,15,15,15
F) v handle push downs
120x15,15,15,15,15
G) rope push downs
100x10,10,10,10,10
April 1
Warmup
A) leg extensions
190x8,8,8,8,8
B) hammer strength squat
270x6,6,6, 320x6, 360x6
C) front squat
175x4,4,1 (blacked out)
I tried a couple more times but kept blacking out
D) ham curls
145x8,8,8, 100x16
E) db RDL
50x10,10,10
April 2
Warmup
A) machine chest press
160x8,8,8,8,8
B) db press
75x6,6,6,6,6
C) smith partial press
225x4,4,4,4,4
Hold for 10 sec at the top
245x1, 275x1, 295x1, 315x1
D) behind the neck push press
95x6,6,6,6,6
115x3, 135x4, 155x4
E) rope curl
60x15,15,15,15,15
April 4
Un planned workout YOLO
A) squat OLY
135x5
175x5
205x5
225x5
245x4,4
275x3,3,3
295x1
315x1
225x3 (paused)
B) Shoulder press from pins
95x1
135x1
185x1
225x1
245x1 (10 sec hold at the top)
C) lat pull down
100x10,10,10,10,10
D) Pull-up
3x5
April 6
A) rope curl
B) kettle bell rope curl
C) one arm machine preacher
D) v handle push downs
E) rope push downs
F) seated calf raise
April 8
I think I’m ready to go back to my bread and butter style of training.
Warmup
A) bench from pins (pin number 7)
165x3
195x3
225x3
245x2
265x1
285x1
255x1,1,1,1,1,1
B) bench
135x5
165x5
195x4,4
225x2,2,2
These were supposed to be triples. Will have to make a judgement call here next workout.
C) DB bench
50x8
60x8
70x8
80x8
90x7
Did some biceps work at the end for the pump.
Edit: MAJOR note to self - keep the bench on a slight decline!!! That’s why the benching felt so wierd today. It was the first time I did it flat in a lont time.
April 9
Warmup
A) pin squats
135x1
185x1
225x1
275x1
315x1
345x1
375x1
315x1,1,1,1,1,1
B) squat
135x5
205x5
245x4,4
275x3,3
295x3 easy
C) front squat
135x4
155x4
170x4
185x4
Calf and biceps work
April 11
Warmup
A) shoulder press lockout from pins
95x4
115x4
135x4
165x2
195x2
225x2
250x1
260x1 10 sec hold
225x6 clusters
B) behind the neck push press
Using an extremely conservative 185 max.
65x5
115x5
125x4,4
145x3,3,3
C) db shoulder press
Leaning back a lot
30x5
45x5
60x5
75x5
90x5
45x20
Did some face pulls and curls tri set
Note high reps on face pulls, and pull that bitch over your head
My final sets from the shoulder workout above
April 13
Warmup
Messed up with rack pulls and other pulling variations; not worth it.
A) pull-ups
Keep sets until I couldn’t do anymore
B) hammer strength squats
90x5
180x5
270x5
325x4,4
360x3,3,3
Messed around with some curls and shrugs and calf raises
Overall this was a disappointing session; pulling doesn’t follow the same strength curve as the other movements.
April 15
Warmup
A) bench press from pins
95x3
135x3
165x3
195x3
225x3
255x2
285x1
300x1
245x6 singles
B) bench press
135x5
165x5
195x4,4
225x3,3,3
C) db bench press
40x5
50x5
60x5
70x5
80x5
90x5
100x5
Triceps and biceps work