Wave 2 - Week 2
2/7/09
BP
280x3
300x3
320x8* (PR)
DB Incline BP
55x10
65x10
75x10
65x10
55x10
CG BP (Smith Mach)
135x10
185x10
205x10
225x10
185x10
Lat Pulldown machine
5x12
Abs
5 sets
Psyched about getting 320 for 8… Funny, I was the only schmuck in the gym @ 800pm on a Saturday, and prior to my 3rd set, a guy comes in with his girlfriend so she can tan for 20 minutes… and got me a spotter so I could go for a PR… Sweet (for the record, I don’t ask for lift-offs and and always stop before failure, so if i bug someone for a spot, it is only to be close by in the event of an accident or injury).
I know using smith machine can be frowned upon… by my CG BP is not typical. I do it as a cross between a true CG BP, JM Press and a tri ext. I get a massive pump from them am able to really isolate my tri’s.
My left bi is getting a little better, however still can not do pull-ups yet.
Weighed 257 tonight. This is my heaviest/fattest ever… I know some of my weight gain has been muscle, however alot has been fat.
week 2 - wave 2
2/8/09
Squat
245x3
275x3
305x3
Squat
185x10
185x10
GM’s
135x10x3
Leg Ext
3x10
Leg Curls
3x10
I didn’t go for a rep PR tonight. Like the BBB template here, however always felt fatigued, so added just 2 sets of 10 here (heavier than norm weight) and then went to 3 sets of GM’s. I am weak @ GM’s anyway, but went extra light as it has been a while since I have done them.
Off day tomorrow, going to try to get my ass up early and walk on treadmill for 30-40 minutes and do abs @ 500am.
2/9/09
Did 30 minutes of light cardio on treadmill and abs (alot)
I am sick again… flu(ish) and feel like I might be out for at least another day. I must be sick to miss an upper-body work-out 
- trust me it kills me.
Hope to pick up where I left off tomorrow or Friday the latest…
Looks like the flu… been getting progressively worse since last Tuesday. Going to try to do some very light something tonight or tomorrow morning…
2/18 - off program
BP
5x10 - pyramid
BB Rows
5x10 - pyramid
MP
5x10 - pyramid
Hang cleans
5x5 (135)
Tri ext
3x10
very light weight used… weighed 246 tonight, lost 11 lbs in last 10 days due to flu… felt good enough to work out, and felt great when I was done.
Very weak… unbelievable how much you can get set back in 2 weeks. Going to hit lower body early am tomorrow, upper body and lower again this weekend and start week 2 again next week.
2/19
Squats
5x10 (135, 165, 185, 165, 135)
RDL’s
3x10 (205)
Leg Ext
2x10
Leg curls
2x10
Absx3
late evening workout - started at 900pm and tried to move quick…
2/22
Bench
barx10
135x3x3 (fast)
225x3
275x5
295x5
315x5
225x10
Incline DB Bench
65x10 (pain in shoulder)
55x10 okay
75x10
Close Grip
205x10x3
Tri ext
3x12
Lat Pulldwons
5x10
Abs x3
still very weak… 315 felt like very heavy. Legs are very sore, even though went very light… going to go again tomorrow am.
2/23/09
Squats
5x5 (135, 205, 225, 245, 225)
Leg Press
(brand new machine, had to try it out)
3 sets of 10-12
Leg Ext.
3x10
Leg Curls
3x10
45degree back raises
3 to failure
side thingy’s (abs)
3xfailure
db curls
5x12 (light)
Workout @ 530am… not sure if I will ever get used to that… if I feel okay, going to jump back into program on Wed with MP, Thurs DL and hopefully move forward…
2/25
MP
135x3
155x3
175x3
185x3
195x3
DB MP
45x10
50x10
55x10
60x10
50x10
Hang Cleans
135x5
135x5
155x5
175x4
135x7
Side Late Raises
3x10
DB Rolling tri ext
4x10
Tri Ext
3x10
Abs
3xfailure
Was able to get this in under an hour… Feel very weak. My legs are still sore from Monday…
2/27/09
DL
135x5
225x5
295x5
345x3
385x1
405x1
405x1 (sumo)
405x3
RDL
225x8
225x8
225x10
BB Rows
135x5
155x5
175x5
195x5
205x5 (shitty form)
Abs
3xfailure
DL felt okay… actually felt lighter as I went along. Haven’t pulled in a while. I worked out at home so couldn’t do back raises like I wanted to…
3/1/09
BP
135x3x3 (wu)
185x3 (wu)
225x5 (wu)
275x1 (wu)
295x1 (wu)
315x5
335x3
355x1
Incline DB
75x10
85x9
95x8
CG Bench (smith mach)
135x10 (wu)
185x10
205x10
225x10
245x10
265x8
Hammer Curls
superset with Incline DB and continued through CG)
15, 20, 25, 30, 35 x12
40x10, 45x8, 30x10, 20x20x2
Lat Pulldowns
3x12
absx3
Bench felt heavy, but was able to move it, okay. 355 felt very heavy, but went up quick(ly). Hammer Curls thrown in to get my arms warm, as my nagging left bi took step back after DL on Friday. Been doing abs every work-out and seem to be working for me…
With my 10 day lay off ending a week ago, going to need to recalculate my poundage for the next wave and going to skip deload…
3/4/09
Squat
225x5x5
RDL
225x5x5
GM
135x10x4
Abs
6 sets
800pm workout. Decided to go light and quick. I kind of liked it, which means was way too easy. Got a good sweat going.
3/5/09
MP
wu x 3
165x3
185x3
205x3
MP
115x10x5
HC
165x5x5
Tri Ext
45, 65, 85, 95 x12
115x10x3
Felt very good after this workout… moving hc here was spot on. Sat DL, Sun bench…
3/7/09
DL
225x5
315x5
405x3
455x1
315x5
225x10
45 degree Back raises
3x12-15
Hammerstrength Low Row
Alternating sets w/
HS High Row
180x10 both
180x10 both
230x8 both
(6 sets total)
Lat Pulldowns
130x15
170x12
210x10
Hammer curls
6x10-12
Abs
3 sets
Felt good today. my hams and glutes were still prety sore going in, however DL felt light. 455 was suprisingly easy. I think I would like to test in a week or two and see about getting 500 under my belt.
3/8/09
BP
wux3
295x5
295x5
295x5
BP
205x10x5
Rolling Tri Ext
30x12
35x12
40x10
45x9
One arm reverse tri pushdown x1
Overhead Tri Ext (curl bar)
2x15 (70)
Abs
4 x alot
I felt fatigued today, and the weight was heavy and moved slow. I got 295 for 10 4 weeks ago, and probably couldn’t have gotten it for 8 today. Due to feeling like a pussy, I thought I would punish myself and did BBB with 5 sets of 10, and threw in some tri’s. I am not sure, but I think DL the day before really wiped me out. I am not sure how I wound up with lower first… but I did. May try to switch it up back to upper first…
3/11/09
Squat
wu x couple
275x5
295x1
315x3x3
RDL
225x5
275x5x2
GM’s
135x10
155x10
175x10
weighted sit-ups
4 sets
Well, oh well. I am officially getting weaker in the squat. My diet is shit, not sleeping enough, do I look fat in these jeans? I am a pussy, wine, wine wine, bitch, bitch, bitch.
Seriously, I don’t think squatting once per week is working for me. I responded very well to 5x5 in the past, and am going to think about going back to squatting 3xweek (5x5 - H/L/M ?) or look into something else. I think 5 reps is ideal for my squat at this point, as triples and singles seem pointless if I squat less than I bench, no? I need to build the base first it would seem. I am curious what college football workouts look like for linemen, they seem to get awefully strong in 4 years or less.
The 5/3/1 has been working well for my upper body, especially my MP, and would prefer to stick with that… and squat 3 times per week?
Any ideas? (insults also welcome)
3/13/09
MP
wux3
185x5x3
MP
115x10x5
HC
170x5x5
DB Tri Ext
3x10
Mach. Tri Ext.
3/10
Hammer Curls
5x10
This was Friday 600am, workout. Been lazy about putting it in. I am starting to really like MP. Only been doing them for a and making progress, which is probably why. HC’s have been progressing as well.
Going to do DL and back after lunch. Going to pull 475 today, and if it feels good, may go for 495.
3/15
DL
225x5
315x3
405x3
455x1
475x1
495x0 - failed
Hammer Smith Low Row
3x10
Hammer Smith High Row
3x10
Lat Pulldowns
3x10
Hammer Curls
4x10
45 degree back raises
3x12
Weighted Abs
3x12-15
Knew I wouldn’t hit a PR on this day after my first set. Oh well. I am suppsoed to bench tonight (monday) and may not make it to the gym until tomorrow am.
3/16/09
CG Bench (index lined up w/smooth)
225x5
225x5
245x5
265x5
285x5
295x5
315x4
225x10
Front Plate Raises
45 - 3x10
BB Tri Ext.
wu x3
115 x12,10,10
Abs
3 sets
Workout didn’t start until 845pm… I had very short rests between sets, and felt great, despite the small amount of work I did. CG felt great… I didn’t intend on doing 8 sets, and just kept adding weight, and actually worked out, as I got done with the workout in under 45 minutes. I am guessing that my CG max would be around 95% of my regular max, which I had no idea prior to this workout. Not sure if this is normal, but I wouldn’t have thunk it.