Yippee! Phase III Day 5
AM Workout - Was at the gym at 5:15am for the morning workout! Good times.
A1 Deadlifts 265lbs
A2 Incline DB Bench Press 100lb dbs
B1 Chin-ups (Palms up) +25lbs
B2 DB Triceps Extensions 45lbs
C1 Seated Calf Raise 135lbs
C2 Reverse Crunch
3x6 with 60 seconds rest
This PM should be interesting to say the least.
Day 5 Phase III
I think I most have written a number down wrong earlier, because I did the same weights as I’d done previously and this was miserable.
A1 Deadlifts (SUMO) 265lbs
A2 Dips + 70lbs
B1 Chin-ups (Palms down) + 25lbs
B2 BB Triceps Extensions 100lbs
C1 Leg Press Calf raises 270lbs
C2 Decline Leg Lifts
This absolutely wiped me out.
Day 8 Phase III
AM Session
A1 Narrow Back Squat - 265lbs
A2 Standing Row (PD) - 95lbs
B1 DB Shoulder Press - 65lbs
B2 Lunges - 45lbs
C1 Leg Press Calf Raises - 330lbs
C2 Incline Bench Press - 205lbs
4 x 6
60s Rest.
PM Session
A1 Back Squats Wide Stance 205lbs
A2 Seated Row (PU) 180lbs
B1 BB Military Press 115lbs
B2 Split Squats 20lbs DB (I really fcuking hate these)
C1 Standing Calf Raises (Toes Out) 205lbs
C2 Incline Bench Wide Grip 165lbs
3 x 12
75s Rest
Day 9 Phase III
A1 Deadlifts (narrow stance) - 275lbs
A2 Flat Bench DB Press (palms facing each other) 100lbs
B1 Chin-ups (palms up grip) +25lbs
B2 DB Triceps Extensions 45lbs
C1 Leg Press Calf Raises 345lbs
C2 Reverse Crunch
5x6 60s rest.
I’m not looking forward to two a days at all!
Yesterday was Day 11, I guess of Phase III. I managed to hurt my groin playing basketball tuesday night, so I haven’t been going as heavy as I’d like to, but such is life.
A1 Front Squat 165lbs
A2 Upright Rows 85lbs
B1 DB Side Raise 25lbs
B2 Leg Curls (Crappy machine - 130lbs)
C1 Bench Press 225lbs
C2 DB Curls 35lbs
Completely disappointed in myself. Was at the gym this morning at 5, home at 6:20 and couldn’t get back to sleep. Today would’ve been the perfect day to sleep in as well, as both of my bosses are out of the office.
Day 13 Phase III
am Workout
A1 Deadlifts 235lbs
A2 Decline DB Bench Press 105lbs
B1 Chin-ups (palms up grip) BW + 25lbs
B2 DB Triceps Extensions 50lbs
C1 Leg Press Calf Raises 375lbs
C2 Leg Lifts + 10lbs
Yesterdays pm workout
A1 Sumo Deadlifts 235lbs
A2 DB Bench Press 85lbs
B1 Chin-ups
B2 Lying DB Triceps Extension 45lbs
C1 Seated Calf Raises
C2 Decline Leg Lifts
I don’t know why I’m making this face…
least.photogenic.person.ever…
Phase IV Day I
A1 Back Squats (groin is still really sore, so only got to 245lbs)
B1 Incline BB Press 295lbs
C1 Lying DB Triceps Extension 60lbs
First workout I’ve “missed” in a long time. Just lousy, felt weak and didn’t enjoy it at all. Oh well, Day II tomorrow.
Phase IV Day II
A1 Narrow Deadlifts 365lbs x 3
B1 Pronated Chin-ups BW + 75lbs x 3
C1 DB Curls 65lbs
The deadlifts were a bit of a let-down. I felt like I couldn’t keep a grip on the bar, and then I remembered that I did some forearm work on Sunday… not too bright. I’m looking forward to next week though, the 2/days are gonna be great.
I’m trying to decide what program to try next. I’ve come to the realization that some ‘neglected’ muscle groups have been holding me back, so I think I’m gonna design my own HFT program (using CW’s article) to work on my weakness (abductors, adductors, rotator cuffs, etc…)
I am officially converted now though. I always preached body-part splits as opposed to full body training (or even upper and lower body training), but I love training this way.
Phase IV Day III
A1 Front Squats 235lbs
B1 BB Military Press 175lbs
C1 Dips BW + 90lbs
Good day, finally had a good workout after a couple of let-downs. Looking forward to tomorrow off and training friday!
Phase IV Day 4!
Last day, and now onto 2-a-days
Today’s work-out;
A1 Sumo Deadlifts 355lbs
B1 Seated Row (Neutral Grip) 255lbs
C1 BB Curl 135lbs
Here goes…
Phase V Day I
AM Workout
A1 DB Military Press 70lbs
A2 Front Squats 205lbs
B1 Chins (supinated) +55lbs
B2 DB Decline Triceps Ext 50lbs
C1 Standing Calf Raises 300lbs
C2 Hanging Leg Lifts
Should’ve started yesterday, but for a couple of reasons, I took an extra day rest before starting Phase V (Kings of Leon concert Saturday night didn’t help much either).
PM Work-out
A1 Decline DB Press 85lbs
A2 Back Squats 235lbs
B1 Chin-ups (Palms Down)
B2 Overhead DB Extensions 40lbs
C1 Seated Calf Raise 135lbs
C2 Reverse Leg Lifts
I added in some Greens+ and Power Drive so that I can keep these going, along with NO-Xplode… Have Day 2 today starting at lunch!
Phase V Day II
As per coachs advice, I’ve been eating… and eating… and eating…
Anyway, todays workout (4 sets of 3);
A1 Deadlifts 315lbs
A2 Dips + 70lbs
B1 Seated Row (Wide) 255lbs
B2 DB Hammer Curls 70lbs
C1 Calf Raises (Leg Press Machine) 400lbs
C2 DB External Rotations 20lbs
Went to a restaurant after and bought 2 big grilled chicken salads for this afternoon… Everyone at my office thinks I’m crazy… Good times…
