10/12/15
db bench
80 5
100 2x8
Pullup
+25 3x8
Tbar row
? 2x8
Military press
135 2x7
DB curl
55 3x6
50 2x6
BFR machine preacher curl
1 cluster 20, 10, 10, 10 reps, ~ 30 sec rest between them
Ez bar skullcrusher
90 5x8
Bfr cable pushdown
1 cluster 20, 10, 10, 10 reps 30 secs rest
First time trying BFR properly. Ouch. Ordered a simple tourniquet so I don’t have to deal with the knee wraps
10/13/15
Bench
135 5
185 3
215 3x7
225 3x3
Conventional Deadlift
135 1
225 1
315 1
335 2x4
Touch and go for the first set, but then I just took my time on the 2nd and felt the stimulus and technique was way better. Light weights
Squat
135 1
185 1
225 1
265 7
Toastâ?¦will hit the other 2x7 later this week
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Leg extension
2x10
Seated Leg Curl
2x10
GHD situp
BW 50 total
Calf Raise
4x8
10/14/2015
Got in a session on a whim at the work gym during lunch
Squat
135 1
185 1
225 1
265 2x7
285 5, 0 lol. I have two more sets of this left for the week. It’ll be easy given a day or two to recover. I didn’t have my oly shoes but they don’t seem to make a huge difference. Some elbow and wrist pain afterâ?¦I’ll stretch at my desk.
Seated calf raise
90 3x15
BFR seated calf raise
2 clusters of 30, 3x15
Pushdown
3x15
BFR Pushdown
2 clusters of 30, 3x15
Kb lateral raise
35 2x15
Way better than dbs IMO
Pec dek
2x15
Day 5 10/15/2015 off
Day 6 10/16/2015 off
Day 7 10/17/2015 off
Day 8 10/18/2015
Bench
135 5
185 3
215 3x7
200 3x9
Pullups
CG neutral +45 2x6
WG neutral 10, 8, 5
Day 9 10/19/2015
Squat
135 3
185 3
225 1
285 2x5
265 2x7
I should’ve stretched my hip flexors earlier in the morning. 135 and 185 sucked, but things moved ok afterwards given my all day diarrhea.
Standing Calf raise
4x8
1 cluster
Machine row
2x15
This seated row feels a lot like benching. I’m going to use it till it’s maxed out
Fin. Loading up on challah and butter to recoop
Day 10 10/20/2015
Bench
135 5
185 3
225 3x5, 7
DB bench
100 2x6
Military Press
135 2x7
Pullups
Bw 2x12
Row machine
2x12
Pec dek
2x15ish
Lateral raise machine
2x15ish
Day 11 10/21/2015 off
Day 12 10/22/2015
Deadlift
135 1
225 3
315 1
335 5, 5, 7
Chest supported Tbar row
90 15, 12
Preacher machine curls
5 sets
Day 13 10/23/2015
Curl 5 sets + 3 clusters
Skullcrusher 5 sets
Cable pushdown 3 sets + 3 clusters
Seated calf raise 3 sets + 1 cluster
Day 14 10/24/2015 off
Day 15 10/25/2015
Squat
135 3
185 1
225 1
275 1
285 7, 3x5
Day 16 10/26/2015 off
Day 17 10/27/2015
DB bench
80 5
105 2x6
Military press
145 2x5
Cable pushdown
5x10-20
Pullups
Bw 3x8
Supine db curl
45 5x6-8
Day 18 10/28/2015
Bench
135 5
225 4x5
High Bar Squat
135 1
185 1
225 1
275 1
315 4x1, 3x2
Deficit Deadlift
135 1
225 1
315 1
405 1
Wide grip pullups
Bw 3x6
Leg curl
4x10
DB laterals
55 15 drop 25 15
Standing calf raises
4x10
Seated calf raises
3x15
Leg raises 3 sets
Day 19 10/29/2015
Deadlift
135 2
225 2
315 2
335 4, 4, 7
Day 20 10/30/2015
Bench
225 3x5, 7
DB Row
125 3x10
Chest supported tbar
90 2x15
6 supersets ex bar curls and cable tri extensions
Pec dek
2x20
Day 21 10/31/2015 off
Day 22 11/1/2015 off
Day 22 11/1/2015
Off
Day 23 11/2/2015
Bench
135 6
185 3
225 6x6
3 extra wide 3 extra close sets
Day 24 11/3/2015
DB bench
90 5
110 5
105 8
Military Press
135 1
155 2
135 5
Lateral Raise Machine
2x
I’m getting more out of military press and laterals by using a full ROM. I’ll do meadows swings and leaning laterals too when this gets stale
11/8/2015
Bench
135 5
185 3
225 6
245 4x3, 6
Band tricep ext
4x15
Db laterals
40 4x15
11/9/2015
Squat
135 2
225 2
315 4x2
Leg raise
BW 20, 15, 10
SS
Lying hamstring curl
125 12, 9, 6
11/10/2015
Sumo
135 2
225 2
315 2
405 1
425 2x2
Wowww need to stretch. These were easy to muscle up though
Some bb rows, pullups, curls
11/11/2015
Did a bunch of benching trying to work up to a heavy set. Got a kinda shaky 255 for 3. Then I think lateral raises pullups curls etc
11/16/2015
Bench
Wg - index fingers on rings
135 5
185 3
225 1
255 5x3
Cg 225 3x6
DB laterals 40 5x15
11/17/2015
Pullups
Bw 50 total
3 sets ez bar curls at 70 lbs
11/18/2015
Sumo
135 1
225 1
315 1
405 4x2
-_- I need a lot of work
Hack squat machine
? Ascending on each set 3x12
I didn’t go low enough on these
Walking db lunges
35 2x6
Trolol
Leg raises
BW 3x15
11/19/2015
Bench - comp grip
135 5
185 3
225 1
245 1
265 5x2
Missing something here. Benched 255 for 5x3 and did some accessories
11/27/2015
AM
Bench
135 5
185 3
225 1
260 3x3
PM
Sumo
225 3
315 3
405 1
435 2x2
11/28/2015 off
11/29/2015 off
11/30/2015
Conventional, beltless
135 3
225 3
315 3
365 6x2
Pullups ss GHR
BW 2x10/10
DB Curls
40 2x10
I pulled my right hamstring sumo pulling 435 a few days ago. It felt better today though.
12/2/2015
Bench
135 5
225 3x6
3 sets cable tricep extensions
1 set db laterals and db curls
12/3/2015 off
12/4/2015 ?
12/5/2015
Whole bunch of stuff. Military pressed 155 for 5. deadlifted light for reps
12/6/2015
Front squatted 225 beltless
Benched 285 pretty ez. Had a handoff for once but was otherwise in very suboptimal conditions
Military press 135 5x5
Whole bunch of other stuff
12/7/2015 off
12/8/2015
sumo mat
225 3
315 3
**ADD BELT8====D
405 3
455 3x3
1/19/2016
Conventional
Deadlift
225 1
315 2
365 1
385 5 PR
1/20/2016
Bench
135 5
185 3
225 1
245 2x3
225 2x5
Machine laterals
4x
Cable pushdowns
2x
1/21/2016
Pullups
BW 50 total
Supinated db curl
3 sets
Pinwheel curl
2 sets
1/22/2016
Bench
135 5
225 1
245 5x3
Military press
135 3
155 1
135 3
Cable pushdowns
Db laterals
1/23/2015
Squat, beltless
135 1
185 1
225 1
275 1
315 1
285 5 PR
RDL
315 ~2x3
HS low row
2 pps 5x8
Curls 3x
Calves
4x
1/24/2016 off
1/25/2016
Bench
135 5
185 3
225 1
275 5x1 3 PR
Incline
185 3x6
4 sets calves
2 sets each of OH
tri extensions, DB laterals, and cable rear flyes
1/26/2016 off
1/27/2016
Pullup
+25 5x6
Db row
125 3x6
Bb curl
45 20, 12, 12
1/28/2016
Leg press
Taking it easy on my
back and hips a little. Worked up in
sets of 10 from 2pps to 7 pps. I did
3x10 with 7pps
1/29/2016
Squat, beltless
135 3
183 3
225 3
295 5 PR
Kewl. Maybe high on some reps
1/30/2016
Sumo, beltless
225 some
315 1
405 1
445 0
425 0
Meh
1/31/2016 off
2/1/2016
Pullups
Cg neutral +25 3x8
Wg +25 3x6
Cable Rows
3x12
Pinwheel curls
55 3x8
Bb curls
95 4x6
2/2/2016 off