Thursday, 4/16
Face Pulls/Cuban Presses
DB Bench Press
50X8
75X5
120X6,4?,6
100X8
Seated Machine Row-weight per side
90X10
135X12
Cybex Shoulder Press
80X12
120X12
Wide Grip Pulldown
100X5
130X5
160X5
200X3
Skullcrushers
75X10
95X10
105X7
Barbell Curls
85X10
105X10
115X6
85X10
Reverse Curl
35X20
~My forearms are weak sauce…
~Looks like the 120s are going to be a challenge, I lost the groove on the second set and had to put them down…
Saturday, 4/18
Face Pulls, Cubans, and Internal Rotations-warmup
Bench Press
135X10
225X3
295X3,2,2
245X10
Wide Grip Pulldown
100X5
150X15,7,4 - 26 RP
Seated Military Press- Smith Machine
115X10
185X13,7,4 - 24 RP
Straight Arm DB Rows
50X12
60X12
EX Bar Cable Pushdown
120X10
150X18
Cybex Preacher Curl
60X15
70X10
Reverse Curls
45X15
~I don’t understand how 150X10 goes to 150X15 in less than a week, but I’ll take it…
Tuesday, 4/21
Face Pull, Cuban Press, Internal Rotation- warmup
DB Bench Press
50X8
75X5
120X7,5,5
100X11
Machine Row
45X10
90X10
135X15
Lateral Raises
20X10
30X10
Wide Grip Pulldown
100X5
140X5
180X7
Skullcrushers
75X10
105X12
Cybex Preacher Curl
40X10
70X12-6-3 RP
Reverse Curl
45X15
Band Pull-Aparts
blackX12
purpleX12
~I’m weighing the idea of cutting back to just one heavy set on the DB Presses…
Edit
Been reading a bit about Prilepin’s table… Guessing that 120X7 is equivalent to 145X1 (and this may be wrong) it seems to indicate that optimal is 3 sets of 6, which may be better- less ego, more effect? Anyone know how to determine progression? Do you just cycle, then test a max?
Saturday, 4/25
Warm ups- the usual
Bench Press
135X10
225X3
295X3,2,2
245X12
Wide Grip Pulldowns
100X6
130X5
160X15-8-5 RP
Smith Seated Military Press
115X8
205X11-5-3 RP
Cybex Preacher Curl
80X10-3-1 RP
EZ Bar Triceps Pressdown
150X20-8-8 RP
~Made progress on everything except the heaviest sets of Bench Press, including a 2 rep PR at 245. I don’t know if my heart just isn’t in it now that (theoretically) I should be able to do 315, which was my goal for this. I also played golf yesterday, which may have had some effect on things too.
~I am considering switching to incline and trying to get that up to 315, then switching back.
Monday, 4/27
Warmup- the usual
DB Bench Press
50X5
75X5
120X6,4,3 - WHAT.THE.FUCK?
100X12
Seated Machine Row
45X5
90X5
135X17
Lateral Raises
20X10
30X12
Wide Grip Pulldown
100X5
140X5
180X8
Skullcrushers, Straight Bar
85X10
105X15
Cybex Preacher Curl
30X6
80X11-5-3 RP (19)
Reverse Curl
55X15
~I don’t really know what happened with the Bench Press, the only thing I can think of is that I normally take BCAAs with Caffeine 30 mins before going to the gym, and today I forgot to take them until I was about to walk out the door. What’s weird is that 100X12 is a PR… As was every other lift.
~I was trying to consciously make sure that I touched the weight to my chest on each Bench Press rep, and I don’t know that I’ve done that before, at least not consciously.
4/30- Thursday
Warmups- the usual
Incline Bench Press
135X8
225X8,7
135X20
Wide Grip Pulldown
120X6
150X5
170X10-6-4 RP (20)
Barbell Front Raise
45X12
75X10
DB Shrugs-behind back
50X10
75X12, then 40X10
Triceps Pushdown-EZ Bar
150X10
180X18
Band Pull-Aparts
Purple X20
BW Squats
FatDudeX12
Cybex Preacher Curl
80X12-5-2 RP(19)
Pinwheels
60X12
~Went ahead with the plan to switch to Incline in the hopes of getting that up to 315, but I don’t really think I’m that far away. I haven’t done them in MONTHS, so 225X8 is pretty good, I think.
~I’m also going to lower the weight on flat DB Press to the 100s and start rest-pausing them just to see what happens. That may be interesting… I think by the time I can do 30 RP with the 100s I’ll be doing something.
~I’ve got to find another biceps exercise that I like doing.
Saturday, 5/2
Warmups
DB Bench Press
50X8
75X6
100X13-7-4 24RP
Barbell Row
135X10
185X15-10-8 33RP
Smith Seated Military Press
115X10
205X12-5-4 21RP
Close Grip Pulldown
100X5
150X10
Overhead Triceps Extension
85X20
Barbell Curl
95X10-6-4
Snatch-grip Shrug
135X12
225X12
Forearm Curl
45X25
~Maybe 30 RP with 100s isn’t so far away after all…
Tuesday, Cinco de Mayo
warmups as usual…
Incline Bench Press
135X8
225X10 (!)
135X20
Wide Grip Pulldown
100X5
140X5
170X12-7-4 23RP
Barbell Front Raises
45X8
75X12
EZ Bar Pushdown
120X8
180X20
Cybex Preacher Curl
30X6
80X13-5-2 20RP
Band Pull Aparts
PurpleX30
Pinwheel Curls
60X15
Alternating Biceps Curl
20X20
~Had some beers at the beach earlier (last day of school!) but seemed to do ok anyways…
Thurs, May 7
Warmups, as usual
DB Bench Press
50X10
75X6
100X15-8-5 28RP
Bentover BB Row
135X8
225X8
Seated Military Press, Smith
115X8
225X8-4-3 15RP
Close Grip Pulldown
100X5
150X11
Overhead Triceps Extension
95X25
Barbell Curl
95X12-7-4 23RP
Snatch Grip Shrugs
225X15
Forearm Curl
55X20
~Smith Machine Military Press starting to hurt my wrists, just from rotating out of the catches…
Saturday, 5/09
Warmups, as usual
Incline Bench Press
135X8
245X8
135X25 (!!!)
Wide Grip Pulldown
100X6
140X5
170X14-7-5 26RP
Scott Press
35x10
50X10
50X16 (seated)
Triceps Cable Pushdown
150X10
150X20
Cybex Preacher Curl
80X13-6-2 21RP
40X16
Band Pull Aparts
2 Black X20
Pinwheel Curl
65X12
~It feels really good to whip out 25 reps with 135 on the incline, but I feel like I could focus that energy elsewhere, so I’ll probably stop doing that next time Inclines show up in the rotation.
~My biceps suck… I don’t feel like I can grind out reps with them like I can with other muscles, and I don’t know if that’s something to do with me as a person or biceps in general. That being said, I got one more rep over last time, and I feel like I should do better than that considering the way other lifts are progressing.
~I have no idea if band color is relative to any certain amount of tension, but the black bands are about 1/2" wide and about 1/4" think, whereas the purple one is about 1 1/4" wide and about 1/8" thick.
~Scott Presses are weird, I feel like I can do more weight with them, but I don’t know if that’s the point, or if I should try to really feel the contraction in my shoulders with the lighter weight. It’s something I’ll keep playing around with, though. I think that I’m probably good for 85s or 90s with decent form on regular shoulder presses though, 50s felt pretty light.
Monday, 5/11
Warmups, as usual
DB Bench Press
50X8
75X6
110X10-6-4 20RP
T-Bar Rows
90X10
135X10
180X8
Seated Military Press- Smith
115X8
225X9
Close Grip Pulldown
100X6
150X12
Decline Close Grip Press
135X12
185X20
BB Curl
35X10
95X14-7-6 27RP
Reverse Curls
65X12
Rope Triceps Pressdown
90X15
“Droop” Rows
45X20
~Didn’t rest-pause Military Press because my they are starting to really hurt my wrist. I meant to take my wrist wraps to see if they helped, but I forgot. Next time perhaps…
~Last 2 sets were just me goofing off while my wife finished up.
Wednesday, 5/13
Warmups, as usual
Incline Bench Press
135X10
245X9
185X15
Wide Grip Pulldown
120X8
180X12-7-5 24RP
Scott Press
35X12
60x20
Decline Close Grip Bench Press
225X13
Band Pull Apart
2 Blacks X 25
DB Curls
50X10-5-4 19RP
~That 9th rep with 245 on inclines was ugly… I’ll be happy with a good clean rep 9 next time…
Monday, 5/18
Warmups
DB Bench Press
50X12
75X12
110X12-5-4 21RP
T-Bar Row
135X8
205X7
DB Shoulder Press
80X15
Close Grip Pulldown
90X8
150X13
PJR Pullovers
40X15
60X15
BB Curl
105X10-6-5 21RP
Reverse Curl
65X16
~Not terrible, I guess…
Wednesday, May 20
Warmups
Incline Bench Press
135X10
245X9
Wide Grip Pulldown
120X6
180X13-7-5 25RP
Lateral Raise
20X10
35X12
Seated Machine Row
90X10
160X14
Close Grip Bench Press-slight decline
225X16
Dumbbell Curls
50X12-5-4 21RP
~Didn’t take my usual Caffeine + BCAA supplement before going, either, but I feel like this was a good workout. Seems like low volume, but that’s a body of work right there…
Saturday, May 23
Warmups
Dumbbell Bench Press
50X10
75X8
110X14-5-4 23RP
T-bar Rows
135X5
205X7
90X10
Dumbbell Shoulder Press
90X12
Close Grip Pulldown
100X5
150X14
PJR Pullovers
70X18
Barbell Curl
110X11-5-5 21RP
~Good enough after a night of drunkenness…
Monday, 5/25- Memorial Day
Warmups
Incline Bench Press
45X10
135X6
255X7-2-3 12RP
Wide Grip Inverted Row
X13, knees bent
Chin Grip Inverted Row
X12, knees bent
Lateral Raises
20X10
40X8*
Band Pull Aparts
2 Blacks X26
Decline Close Grip Bench Press
245X10
Cybex Preacher Curl
30X10
80X13
Barbell Curl
35X40
Stretches
~I’ve been doing stretches the whole time, when I remember, figured I’d start including them
~Don’t know what was going on with inclines for rest-pause- the bar felt kinda slippery and I didn’t think it advisable to go for a third rep on the second portion of the set. I knew I had three, but I could see my hand sliding down the bar and imagined that could turn out badly.
~I’m trying to get myself able to do pullups, which is why I changed to inverted rows. My goal is 10 reps on pullups by the end of the year, so I’ve got some work ahead of me. I’ve never, not once in my whole life, been able to do one, so this is a bid deal for me.
~Lateral raises kinda tweaked my back a bit, I felt like I could do more reps but every one hurt so I stopped. I may lower the weight and do them seated, or just not do them for a while.
Wednesday, 5/27
Warmups
Dumbbell Bench Press
50X8
75X8
115X15-5-4 24RP
Wide Grip Inverted Row
X15 Knees Bent
Dumbbell Shoulder Press
90X12
Wide Grip Pulldown
100X10
200X5
PJR Pullover
80X15
Dumbbell Curls
55X10-6-3 19RP
Barbell Curl
35X40
Stretches
~Funny Story- I figured that since I got 90X12 last week on Shoulder Presses, I’d jump up to the 100s and see what was what… Couldn’t get them off my shoulders. I have a rough enough time getting the 90s up, but I figure it was only 10 lbs. Heavy ass 10 lbs… I work out by myself, so I didn’t have anyone to help me get them up to ear height where I might stand a chance.
Sunday, 5/31
Warmups
Incline Bench Press
135X12
225X3
255X7,5
135X15, paused
Inverted Row, Wide Grip
X6, feet supported + X6, knees bent
X5, feet supported + X7, knees bent
Cybex Triceps Extension
40X12
100X10
Barbell Curl
35X10
85X4
125X6
35X45
Tuesday, 6/2
Warmups
Dumbbell Bench
50X8
75X8
115X13-6-5 24RP
Inverted Row, Chin Grip
X6, feet supported + X8, knees bent
X8, knees bent
Hammer Chin
X2, 2 black bands assisting
Cybex Shoulder Press
100X8
150X13
PJR Pullovers
80X20
Incline Seated Dumbbell Curls
40X8-4-3 15RP
Wrist Curls
45X25
~I don’t feel like doing band assistance work is helping my progress towards being able to do chins- I can already pull the top of my head to the bar, and the ban stops helping at about that same point. I guess maybe I could do something to focus on getting stronger in the last part of the movement, partial pulldowns or something. I’ll have to play around with it. I tried to focus today on really driving my chest into the bar on the inverted rows, maybe that will help.
~Went up to 115s on the DB Bench, didn’t think 13 was too bad to start, felt like I maybe had another rep but shut it down there. Really ground out the very last rep of the RP, took probably 4-5 seconds to lock out (felt like it, anyway-lol) but I was determined to get it. I think last time I was working with 115s I was doing sets of 8, so this feels like a huge improvement. And one month ago today, I did 100s for 24RP, so that’s good progress for a month.
Saturday, 6/6
Warmups
Incline Bench Press
135X8
225X3
255X7-3-1 11RP
275X1
Inverted Row, feet supported
X10
X9
DB Shoulder Press
40X8
90X13
Wide Grip Assisted Chin
+105 X4
Wide Grip Pulldown
100X10, only bottom 12 inches of movement
[/b]Close Grip Bench Press, flat, 2 fingers in the smooth[/b]
225X10
Two Arm DB Hammer Concentration Curl
40X15
60X12
~I am starting to hate inclines, I think I should drop the weight and shoot for 25RP and try to progress that way. I went backwards this time. I also worked out in the morning, which is not my favorite but had to get it done.
~I think there’s a weak link in my back somewhere, I’m very weak in the pull all the way to the chest, so I am going to start working on that. Maybe go heavy with Face Pulls or something, I don’t know.
~I think Inclines + Shoulders + CGBP is too much for one day, at least for me.