April 12, 2014
Pullup - (BWx8)x8
HS High Row
2PPS x 15
3PPS x 15
(3.5PPS x 15)x2
(3PPS x 20)x2
Incline DB Curl - 3 sets
30 minutes on Airdyne
April 16, 2015
Seated DB Press
(30’s x 12)x2
55’s x 20
70’s x 6,6,6,5
Staggered w/ 15 upright rows.
Lateral Raise
(32.5’s x 12)x3
22.5’s x 12
BB Curls and Rope Pushdowns
1 hr of spinning
Back at it. Not that anyone noticed.
April 26, 2015
Incline Bench
45 x some
135x8
165x5
(190x5)x4*
180x12* (PR?)
Staggered w/ face pulls.
Leg Curl - 5 sets
30 minutes on elliptical
April 27, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x2
325x2
365x1
395x1
415x3 (PR I think)
(320x5)x7
275x12
RDL
135x10
(225x10)x5
Standing Cable Abs - 4x20
90 minutes on Airdyne
April 28, 2015
CGBP
45 x some
135x6
185x4
210x2
235x1
255x4
(240x3)x4
Staggered with 5 sets of face pulls.
Seated Leg Curl - some x some
30 minutes on elliptical
April 29, 2015
Seated DB Press
(35’s x 10)x2
60’s x 15
65’s x 9
(70’s x 8)x2
Everything staggered with 15 upright rows.
Lateral Raise - (30’s x 10)x5
120x5 BB Curl —SS— 20 Rope Pushdowns - six rounds
90 minutes on Airdyne
April 30, 2015
Incline Bench
45 x some
135x6
155x3
(170x8)x5*
*Staggered w/ face pulls.
Seated Leg Curl - 5x10
30 minutes on elliptical
May 1, 2015
Sumo DL
135x5
225x3
315x2
-belt on-
405x1
(460x4)x8
Ripped a callus on 6th set…finished with straps after that.
Squat
135x5
225x3
275x2
325x1
(350x3)x5
Heaviest beltless work in a while. Would have gone for six triples but I was really starting to feel spent. Didn’t break anything. w00t
Roman Chair Back Raise
BW x some
BW 50x20
(BW 90x12)x4
90 minutes on Airdyne
May 2, 2015
BWx8 Pullup --SS— 12 Machine Pullovers - eight rounds
Lying Tricep Extension - some x some
Incline DB Curl - some x some
May 3, 2015
Some boxing, some decline benching and face pulls, 30 minutes on elliptical
May 4, 2015
Squatted 375x6. Left. Mentally I was not there. Need to reassess.
May 5, 2015
Close Grip Paused Decline Bench
45 x some
135x6
185x4
225x3
(255x3)x10*
*Staggered with lots of face pulls
Easy as hell.
HS Incline
1PPS x some
(2PPS x 12)x3
45 minutes on Airdyne
May 6, 2015
BB Curl
45 x some
95x5
(120x5)x10*
95x8
*Staggered w/ 20 rope triceps pushdowns.
Went up to like a 6x6 with 115 on EZ bar tricep extensions. Mixed in some sets of incline DB curls and DB hammer curls too.
20 minutes on elliptical
May 7, 2015
Lateral Raise
15’s x 15
(20’s x 20)x10*
Staggered w/ 15 upright rows.
Seated DB Press
45’s x 8
60’s x 5
(70’s x 5)x6
30 minutes on elliptical
May 9, 2015
BWx8 Pullup --SS-- 12 Machine Pullovers - ten rounds
Neutral Grip Lat Pulldown
160x15
200x10
230x10
(250x10)x3
200x20
Might go cycling later.
Do you do some cardio after every session? Do you notice any impact on your lifts with it?
[quote]Ass Banana wrote:
Do you do some cardio after every session? Do you notice any impact on your lifts with it?[/quote]
I try to get in a decent weekly amount, so most days yeah, but some days I’ll just let it slide. Around six hours per week would probably be ideal right now. I was shooting for 7.5 but that was pretty expensive calorie-wise.
And no, I don’t think that’s enough to really negatively effect my lifts as long as calories stay in a reasonable range.
Did about a 2.5 hour bike ride, counting the time from when I left and returned home.
May 11, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x2
(325x5)x12
x10 Lying Leg Curl --SS— x20 Standing Cable Abs - 10 rounds
Roman Chair Back Extension
BW x some
BW 50x15
(BW 100x12)x4
Rekt.
May 12, 2015
Close Grip Paused Decline Bench
45 x some
135x5
185x4
225x3
250x1
(270x3)x10*
270x4*
*Staggered with face pulls or close neutral grip lat pulldowns.
It was either the above or (270x3)x9 and 270x4, but I’m pretty sure I got it right. Kind of OCD over really high set sessions.
HS Incline Press
1 PPS x 12
(2 PPS x 12)x4
45 minutes on elliptical