5/16
Definitely losing weight - my legs and arms look leaner, though my legs are bigger from the leg work. Net loss of a lb., though I am certain I have already lost more fat than that.
Weight - 298.9
Bench Press (3-4 minutes rest)
135x3x5
185x3x4
225x2x3
275x2x3
315x2
335x1
355x1
365x1
300x5
310x4
320x3
330x2
340x3
Wide Grip Pull-Up Rep Ladders - 30 sec. rest
1-5 = 15 reps
1-4 = 10 reps = 25 reps
1-3x2 = 37 total reps
Superset - Dumbbell External Rotations and Cable Internal Rotations (45 sec. rest)
DER - 35x2x8
CIR - 10x2x10
Biceps/ Triceps Supersets - 60 sec. rest
Dumbbell Preacher Curls / 10 sec./ EZ Bar Preacher Curls/ 60 sec.
30x8 - 75x4
25x8 - 55x8
25x6 - 55x6
Dips - 3x8
Incline Dumbbell Curls/ 10 sec./ Incline Hammer Curls/ 60 sec.
30x8 - 25x6
25x8 - 20x8
20x8 - 15x8
Decline Dumbbell Extensions - 30x3x10 on 42X tempo
5/19
Decent workout today - still trying out different sets and reps and positions for the close grip bench to alleviate the stress on my pec minor but still get those triceps building exercises in. Weight is down 10 lb. in the last 4 weeks, so I am very happy with that.
Weight - 297.6
Superset - Close Grip Bench Press and Neutral Grip Chins (60-75 sec. rest)
CGB
135x2x5
185x2x4
225x2x6 with 4 sec. negatives
255x3
275x5, 285x4, 295x3
280x5, 290x4, 300x3
NGP - 8x4 = 32 total reps
Circuit - Dumbbell Inclines, Dumbbell Lunges, Low Cable Row (60 sec. rest)
DBI - 65x3x8-6 at 3 incline positions
DL - 30x20, 16, 12
LCR - 135x3x10
Cable Internal Rotations - 15x3x10
Cross Body Hammer Curls - 40x2x10
5/21
Superset - Snatch Grip Deadlifts and Neutral Grip Pull-Ups - 60 sec. rest
SGD - 145x5x6
NGP - 5x5
Superset - Barbell Shrugs and Barbell Hip Thrusts - 60 sec. rest
BS - 185x3x12
BH - 145x3x8
Circuit - Dumbbell External Rotations, Dumbbell 1 1/4 Curls, and Face Pulls
DER - 35x1x8, 1x5
DC - 35x1x8, 1x6
FP - 30x2x12
Circuit - Cable Internal Rotations, Pull-Throughs, and Pallof Presses (20 sec. holds)
CIR - 15x2x10
PT - 50x2x10
PP - 30x2x20 sec. per side
Conditioning - Tabata - Bodyweight (20 on/10 off)
5/23
Weight - 297.8
Bench Press - 5/4/3/2/1 (3.5-4 minutes rest between work sets)
135x3x5
185x2x4
225x2x3
255x3
275x3
315x2
335x1
355x1
375x1
300x5
310x4
320x3
330x2
340x3
Wide Grip Pull-Up Rep Ladders
1-5x2 = 30 reps
1-3x2 = 12 reps = 42 total reps
27 sec. negative at end
Superset - Dumbbell Preacher Curls/ 10 sec./ EZ Bar Preacher Curls/ 2 minutes
30x8 - 65x8
30x8 - 65x6
30x8 - 55x8
Dips - 3x8
Superset - Incline Dumbbell Curls/ 10 sec./ Incline Hammer Curls/ 2 minutes
30x8 - 25x6
25x8 - 20x8
25x8 - 20x5
Rope Triceps Extension 21s - 65x2
5/24
Using Saturday’s as conditioning and rehab/prehab days…
Tabata - Bodyweight Circuit - 20/10
Circuit 1 - Dumbbell External Rotations, Dumbbell Shrugs, and Low Cable Row (60 sec. rest)
DER - 20x3x12 per arm
DS - 80x3x12 per arm
LCR - 70x3x10
Circuit 2 - Cable Internal Rotations, Face Pulls, and Pallof Press (60 sec. rest)
CIR - 20x2x10
FP - 30x2x10
PP - 30x2x20 sec. each side
5/26
Weight - 295.2
Superset - Close Grip Bench and Wide Grip Pull-Ups (60 sec. rest)
CGB
135x2x6
185x2x5
225x6 w/ 4 sec. negatives
230x6 w/ 4 sec. negatives
255x3
280x5, 290x4, 300x3
285x5, 295x4, 305x3
WGP - 10x4 = 40 total reps
Circuit - Dumbbell Inclines, Dumbbell Lunges, and Low Cable Row (60 sec. rest)
DI - 70x3x6-8 @ 3 different angles
DL - 30x2x20, 1x12
LCR - 70x3x10
Cable Internal Rotations - 20x2x10
Dumbbell External Rotations - 25x2x12
5/28
Superset - Snatch Grip Deadlifts and Neutral Grip Chins (60 sec. rest)
SGD - 155x5x6
NGC - 5x5
Superset - Barbell Shrugs and Goblet Squats (60 sec. rest)
BS - 135x12, 155x12, 185x10, 205x8, 225x6
GS - 50x5x8
Pallof Presses - 3 sets of 20 sec. per side with increasing weight (30, 35, 40)
Dumbbell 1 and 1/4 Curls - 25x12, 30x8, 35x6
Dumbbell Rotator Cuff Stabilizers - 50x2x10 per side
Tabata - Bodyweight (20/10)
5/30
Didn’t feel quite as good as last week, likely because I ran out of creatine and haven’t been taking it for a week. Gonna get back on that train.
Weight - 295.0
Bench Press (4 minutes between work sets)
135x3x5
185x3x4
225x2x3
255x3
275x3
315x2
335x1
355x1
375x1
305x5
315x4
325x3
335x2
345x2
Wide Grip Pull-Up Rep Ladders (30 sec. rest)
1-5 = 15 reps
1-4x2 (plus 3 on 5th set) = 23 reps
1-3x2 = 12 reps = 50 total reps
Superset - Dumbbell Preacher Curls/ 10 sec./ EZ Bar Preacher Curls/ 60 sec./ Dips
32.5x8 - 65x8
32.5x8 - 65x6
32.5x8 - 55x8
Dips - 3x9
Superset - Incline Dumbbell Curls/ 10 sec./ Incline Hammer curls/ 60 sec./ Rope Extensions
30x8 - 25x8
30x8 - 25x8
30x7 - 25x6
5/31
I ate about 4500 calories yesterday - my cheat day - in order to boost my metabolism again. I didn’t add anything to my stomach or waist; clearly it just replenished glycogen.
Weight - 297.4
Conditioning - Erg
500-400-300-200-100, with 60 sec. between bouts
30 on, 30 off, for five minutes
Dumbbell External Rotations - 25x3x12
Dumbbell Shrugs - 75x12, 80x12, 85x12
Reverse Hypers - Bodyweight x3x12
Pallof Press - 30x20 sec. per side, 35x20 sec. per side
6/2
Weight - 296.8
Superset - Close Grip Bench (5/4/3 Waves) and Pull-Up Variations - 60-75 sec. rest
CGB
135x2x5
185x2x4
225x6 w/ 4 sec. neg.
235x6 w/ 4 sec. neg.
255x3
285x5, 295x4, 305x3
290x5, 300x4, 310x3
Wide Grip Pull-Ups - 5x5
Neutral Grip Pull-Ups - 5x4 = 45 total reps
Circuit - Dumbbell Incline Press @ 3 different inclinations, Dumbbell Lunges, and Low Cable Row - 60-75 sec. rest
DIP - 80x6,6,6; 70x6,6,6; 60x6,6,6
DL - 30x3x20
LCR - 150x3x10
6/4
Great workout today. Still dropping weight, still trying to work on weak points…
Weight - 294.8
Superset - Snatch Grip Deadlifts and Wide Grip Pull-Ups (60 sec. rest)
SGD - 155x5x6-8
WGP - 5x6
Superset - Barbell Shrugs and Goblet Squats (60 sec. rest)
BS - 135x12, 165x12, 185x10, 205x8, 225x8
GS - 30x8, 40x8, 50x8, 60x8, 70x8
Circuit - Dumbbell External Rotations, Lean-Away Chins, and Face Pulls (60 sec. rest)
DER - 25x3x12
LAC - 2x5, 1x6
FP - 35x3x10
6/5
Weight is steadily dropping and I am feeling so much better…
Weight - 292.6
Bench Press - 5/4/3/2/1, with 4 minutes rest between work sets
135x3x5
185x2x4
225x2x3
255x3
275x3
295x2
315x2
335x1
355x1
375x1
315x5
325x4
335x3
345x2
355x1
Superset - Dumbbell Preacher Curls/ 10 sec./ EZ Bar Preacher Curls/ 60 sec./ Dips
35x8 - 65x8
35x8 - 65x6
35x8 - 55x8
Dips - 3x10
Superset - Incline Dumbbell Curls/ 10 sec./ Incline Hammer Curls/ 60 sec./ Rope Extensions
35x8 - 30x6
35x8 - 25x6
30x8 - 25x6
RE- 65x1x12, 75x1x12
6/9
My weight has stayed essentially the same since Thursday; I had a major carb-up day on Sunday, so that is probably most responsible.
Weight - 292.8
Superset - Close Grip Bench and Pull-Ups (60-90 sec. rest)
CGB
135x2x5
185x2x4
230x6 w/ 4 sec. neg.
235x6 w/ 4 sec. neg.
265x3
290x5, 300x4, 310x3
295x5, 305x4, 315x3
Wide Grip Pull-Ups - 5x5
Neutral Grip Chins - 5x4 = 45 total reps
Circuit - Dumbbell Lunges, Dips, and Low Cable Row - 60 sec. rest
DL - 35x3x12
Dips - 3x10
LCR - 80x3x10
6/11
Superset - Snatch Grip Deadlifts and Wide Grip Pull-Ups - 60 sec. rest
SGD - 165x5x6
WGP - 5x6
Superset - Barbell Shrugs w/ 20 sec. holds and Goblet Squats - 60 sec. rest
BS - 155x5x10-12 w/ 20 sec. hold at beginning of each set
GS - 30x8, 35x8, 40x8, 45x8, 50x8
Conditioning - Bodyweight Tabata
6/11
Superset - Snatch Grip Deadlifts and Wide Grip Pull-Ups - 60 sec. rest
SGD - 165x5x6
WGP - 5x6
Superset - Barbell Shrugs w/ 20 sec. holds and Goblet Squats - 60 sec. rest
BS - 155x5x10-12 w/ 20 sec. hold at beginning of each set
GS - 30x8, 35x8, 40x8, 45x8, 50x8
Conditioning - Bodyweight Tabata
6/13
Weight - 291.3
Bench - 5/4/3/2/1, 4 minutes rest between sets
135x3x5
185x3x4
225x3x3
255x3
275x3
295x3
315x2
315x5
325x4
335x3
345x2
355x1
Pull-Up Variations - 60-75 sec. rest
Wide Grip - 5x5
Lean-Away Chins - 3x3
Superset - Dumbbell Preacher Curls/ 10 sec./ EZ Bar Preacher Curls/ 60 sec./ Dips
30x8 - 75x6
30x8 - 75x4
Dips - 2x11
Superset - Incline Dumbbell Curls/ 10 sec./ Incline Hammer Curls/ 60 sec./
30x8 - 25x8
30x8 - 25x7
Superset - Triceps Rope Extensions/ 10 sec./ EZ Bar French Press
50x15 - 75x6 w/ 4 sec. negatives
6/16
Weight - 293.6
Superset - Close Grip Bench Press and Pull-Ups - 60 sec. rest
CGB
135x2x5
185x2x4
235x6 w/ 4 sec. neg.
245x6 w/ 4 sec. neg.
275x3
295x5, 305x4, 315x3
300x5, 310x4, 320x3
Wide Grip Pull-Ups - 5x5
Neutral Grip Pull-Ups - 5x4 - 45 total reps
Circuit - Dips, Dumbbell Lunges, and Low Cable Row - 60 sec. rest
Dips - 3x10
DL - 35x3x12
LCR - 70x3x10
Dumbbell External Rotations - 25x1x12, 1x8
6/19
Bench Press - 5/4/3/2/1/1 w/ 4 minutes rest between sets
135x3x5
185x3x4
225x2x3
255x3
275x3
295x3
315x5
325x4
335x3
345x2
355x1
365x1
375x1
385x1
Wide Grip Pull-Ups - 4x5, 2x4, 3x3, all with 60 sec. rest between sets
Dumbbell External Rotations
10x12
15x10
20x8
6/21
Superset - Lean-Away Chins on Rings and Dumbbell Lunges - 60 sec. rest
LAC - 5x3
DL - 35x5x12
Superset - Low Cable Rows and Goblet Squats - 60 sec. rest
LCR - 120x3x10
GS - 50x3x8
Agonist Superset - Dumbbell Preacher Curls/ 10 sec./ Barbell Preacher Curls/ 60 sec. rest
30x8 - 65x8
30x8 - 65x4
30x8 - 55x7
Dips - 4x10
Agonist Superset - Dumbbell Incline Curls/ 10 sec./ Incline Hammer Curls/ 60 sec.
30x8 - 30x6
30x8 - 25x8
30x8 - 20x8
Agonist Superset - Rope Extensions/ 10 sec./ Overhead Rope Extensions
100x12 - 80x10
6/23
For the next two weeks and the previous week I am training at a gym in Elizabethtown, PA. It’s a really nice, relatively hardcore facility, with several benches, tons of free weights, chains, gymnastic rings, chalk, AND air conditioning. Nevertheless, many of the plates are older ones from York Barbell Company, so I am not entirely sure if they are as accurately “calibrated” as the ones at my home gym in Wheaton. My concern is that I honestly feel AWESOME - I had a great week last week and today, which might be due in part to my loss of weight and the reversing of some of the negative effects my excess fat has had on my hormones. I’ll just keep pushing…
Weight - 291.8
Superset - Close Grip Bench and Pull-Up Variations - 60-90 sec. rest
CGB
135x3x5
185x2x4
235x6 w/ 4 sec. negatives
245x6 w/ 4 sec. negatives
275x3
300x5
310x4
320x3
325x3
330x3
335x3
Wide Grip Pull-Ups - 5x5
Ring Pull-Ups - 5x3
Circuit - Snatch Grip Deadlift, Low Cable Row, and Dips - 60 sec. rest
SGD - 135x6, 155x6, 175x6
LCR - 125x3x10
Dips - 3x10
Circuit - Barbell Shrugs, Cuban Press, and Barbell Curls - 60 sec. rest
BS - 135x2x12, then 1 round of 5 reps, 5 sec. hold, 4 reps, etc.
CP - Bar x3x6-8
BC - 3x12 w/ 2 sec. pause at top