8/5
Beginning my diet today and hoping to burn as much fat as possible over the next 10 weeks. For the first four weeks, I am doing more of a German Body Comp style routine, with one day per week of lower rep strength work.
Superset 1- One and a Quarter Rep-Bench Press and Squats, resting 45 sec. between exercises
Bench
Warm-Up - 135x3x10, 185x2x8, 225x2x3
225x2x8
225x4, then 2 normal repetitions
225x8 (normal repetitions)
Squats - 135x4x6
Superset 2- Wide Grip Pull-Ups w/ pause and Safety Squat Bar Good Mornings, resting 45 sec. between exercises
WGP - 2x5, 2x4 on 31X tempo
GM - Bar x4x10
Circuit - Bat Wings, Barbell Curls, and Dumbbell Shrugs, resting 45 sec. between exercises
BW - 15 lb. x2x6 w/ 5 sec. hold
BC - 95x2x6 on 31X tempo
DS - 80x12, 8 on 22X tempo
Dumbbell External Rotations - 30x8
8/7
Hurt my back a little bit doing deadlifts today, but it’s definitely not as bad as the last time I deadlifted. I went with really light weight, but I just think my form slipped up a bit again. I’m thinking of trying out trap bar deadlifts instead to continue to work my posterior chain without destroying my lower back. Otherwise, it was a solid workout.
Superset 1 - Deadlifts and Neutral Grip Chins (45 sec. rest between sets)
Deadlifts - 135x2x8 (going well until the eighth rep of the second set)
NG Chins - 3x6, 1x5 (23 total reps)
Superset 2 - Dumbbell Split Squat and Meadows Rows (45 sec. rest between sets)
DSS - 30x4x8 per leg
MR - 45x4x8 per arm
Circuit - Lean Away Dumbbell Shrugs, Cross Body Hammer Curls, and Single Leg Hip Thrusts (45 sec. rest)
LDS - 70x3x10 per arm w/2 second hold
CBHC - 30x3x10 per arm w/1 second hold
SLHT - BWx3x10 per leg
Superset 3 - Dumbbell External Rotations and Adducted Cable Rotations (60 sec. rest)
DR - 30x2x8
ACR - 10x2x10
8/9
Great workout today. Had a lot of pent up stuff that I needed to work out, and that’s exactly what I did. It was great.
Close Grip Bench (3.5-4 minutes rest)
135x2x5
185x2x4
225x2x3
275x2x2
315x1
335x5
345x4
355x3
360x1 (super tired at this point, so I called it)
185x25
Wide Grip Pull-Up Rep Ladders (30 sec rest between sets)
1-5x2 = 30 reps total
8/10
Wide Grip Pull-Up Rep Ladders (30 sec. rest)
1-4x3 = 30 reps total
Low Cable Row - 90 sec. rest
70x3x10 on 31X tempo
Superset - Barbell Shrugs and Supinating Dumbbell Curls (45 sec. rest)
BS - 185x2x10 on 22X
DC - 30x2x10
Dumbbell External Rotations - 30x8
8/13
Bicep tendons on both arms were sore after Saturday’s workout, so I didn’t perform as well on the bench press. Still, it was an effective workout overall, and I’m seeing significant fat loss already.
Superset 1 - One and a Quarter Rep-Bench Press and Squats, 45 sec. rest
BP - 135x2x5, 185x2x5
225x8
225x4, then 4 normal repetitions
225x8 normal repetitions
225x4 (failed on 5th quarter rep)
Squats - 135x4x6
Superset 2 - Wide Grip Pull-Ups w/ pause and Safety Squat Bar Good Mornings, 45 sec. rest
WGP - 4x5 on 31X tempo
GM - Bar x4x12
Circuit - Barbell Curls, Bat wings, and Dumbbell Shrugs, 45-60 sec. rest
BC - 95x3x6 on 31X tempo
BW - 15 lb.x3x5 w/ 5 sec. count
DS - 80x3x12 on 22X tempo
8/17
Good workout today. I helped my friend move into his apartment yesterday so I was pretty tired, but I hit a big PR on the close grip bench press, so I’m definitely happy with that. Also felt really strong on the pull-ups again. After two weeks of cleaning up my diet a bit (mainly by dropping soda), I’ve lost 3/4 inch around my waist and half an inch around my navel.
Close Grip Bench Press - 1-6 Contrast (4 minutes rest between work sets)
135x2x5
185x2x4
225x2x3
275x2x2
315x1
345x1
365x1
305x6
375x1
315x6
385x1 (10 lb. PR!)
325x5
Wide Grip Pull-Up Rep Ladders (30 sec. rest between sets)
1-5x2 = 30 total reps
Dumbbell External Rotations - 30x2x8
8/20
Weight - 301 lb.
Great workout today. Starting Erick Minor’s sprinting program (with some additional work thrown in) for the next 8 weeks and super excited about it. German Body Comp alone just wasn’t difficult enough anymore; I needed to switch things up a bit. Sprints tomorrow for conditioning and fat loss.
Superset 1 - Bench Press (1-6 Contrast) and Neutral Grip Chins w/ 40 lb. weight vest and pause (100-120 sec. rest)
Bench - 135x2x10, 185x2x6, 225x2x3, 275x2x3, 315x2
355x1
305x6
365x1
310x6
375x1
315x6
NG Chins - 40x6x3
Superset 2 - Dips and Wide Grip Pull-Ups with pause (60 sec. rest)
Dips - 4x7
WGP - 2x6, 2x5
Superset 3 - Dumbbell Shrugs and Barbell Curls (60 sec. rest)
DS - 80x3x12
BC - 95x1x8, 2x6
Dumbbell External Rotations - 30x2x8
8/22
4x 40 yard sprints w/ 75 sec. rest
Superset - Close Grip Bench and Goblet Squats (3 rounds, 60-75 sec. rest)
CGB - 225x12, 255x10, 275x8
GS - 70x3x8
Wide Grip Pull-Up Rep Ladders (30-40 sec. rest)
1x2-6 = 20 reps
1x1-5 = 15 reps = 35 total reps
Dumbbell External Rotations - 30x2x8
Cross Body Hammer Curls - 40x2x10
8/27
Superset 1 - Bench Press (1-6 Contrast) and Weighted Neutral Grip Chins (2 min. between exercises)
Bench - 135x2x5, 185x2x4, 225x2x3, 275x3, 315x2, 345x1
365x1
305x6
375x1
310x6
385x1
315x7
NGC - 40x6x3
Superset 2 - Dips and Wide Grip Pull-Ups w/ pause (60-75 sec. rest between sets)
Dips - 4x8
WGP - 2x6, 2x5
Superset 3 - Low Cable Row and Dumbbell External Rotations (60 sec. rest)
LCR - 80x3x10
DR - 30x2x8
Superset 4 - Dumbbell Hammer Curls and Dumbbell Shrugs (60 sec. rest)
HC - 45x1x10, 1x6
DS - 80x2x12 w/ 2 second pause
Solid workout today. I’m still relearning the wider grip bench press movement pattern, so I’m moving up slow, but I had no problems with any of the weights today. Moving up very slowly feels best. Both my partners were pretty much exhausted and physically ill by the time we started the third superset, but I honestly felt great.
8/30
Visiting family again in PA, so I’m back at that crappy Gold’s Gym with no chalk and the benches that are set waaaaaay too low. Either way, it was still a solid workout.
Close Grip Bench Press (7/5/3, 3.5-4 minutes rest)
135x2x5
185x2x4
225x2x3
275x2
295x7
315x5
335x3
300x7
320x5
340x3
Wide Grip Pull-Up Rep Ladders (30 sec. rest)
1-5x2 = 30 reps
1-3x1 = 36 reps total
Dumbbell External Rotations - 30x2x8
Single Arm Dumbbell Shrugs - 80x2x12 w/ 2 sec. hold
EZ Curl Reverse Curls (mechanical drop set to Supinated EZ Curls) - 50x12, 10 (all with 2 sec. pause at top)
9/3
Great workout today. Didn’t really increase any of the weights, but I felt much better than last week (despite my shoulder acting up), so I’m pretty happy with my performance. 385 flew up on the bench - I could hardly believe how easy it felt, especially compared to last week. Definitely getting back into the groove of the wider grip bench.
Superset 1 - Bench Press (1-6 Contrast) and Weighted Neutral Grip Chins (2-2.5 minutes rest between exercises)
BP - 135x2x5, 185x2x4, 225x3x3, 275x2x2, 315x2, 345x1
365x1
305x6
375x1
310x6
385x1 (eeeeeasy)
315x7
NGC - 40x6x3
Superset 2 - Wide Grip Pull-Ups w/pause and Dips (60 sec. rest between sets)
WGP - 2x6, 2x5
Dips - 2x9, 2x8
Superset 3 - Low Cable Row and Dumbbell External Rotations (60 sec. rest)
LCR - 80x2x10 w/ 32X tempo
DER - 30x2x8
9/5
First time in a long while deadlifts haven’t hurt my back. Much harder workout tomorrow, but this was needed.
Superset - Trap Bar Deadlifts and Dumbbell Lunges (60 sec. rest)
TBD - 185x3x5
Lunges - 30x3x8
Farmer’s Walks for 30 sec. w/ 85 lb. dumbbells - 3 sets
9/6
Very sore today and tired from a lack of sleep. Still had to go work out, and it was pretty good overall. Worked up to a fairly heavy triple (80%+) on the close grip bench and then did a lot of back work. Need to rest a lot this weekend.
Close Grip Bench (2-3 minutes rest between sets)
135x3x5
185x3x4
225x3x3
255x3
275x3
295x3
315x3
225x15
Wide Grip Pull-Up Rep Ladders (30-40 sec. rest)
1-5x2 = 30 reps
1-3x2 = 12 reps = 42 total reps
Superset - Low Cable Row and Dumbbell External Rotations (75-90 sec. rest)
LCR - 85x3x10 on 31X tempo
DER - 32.5x3x8
Superset - Reverse Curls w/ EZ bar and Dumbbell Shrugs (60 sec. rest)
RC - 25 per side x2x10 w/ 31X tempo
DS - 80x2x10 w/23X tempo
9/10
Another great workout today, despite getting very little sleep over the last two days. I put up 390 on the bench with tremendous ease - my partners were stunned by how easy it looked for me. Still building up slowly until I hit 405 on the final single, but I should get there by the end of this training cycle.
Superset - Bench (1-6 Contrast) and Weighted Neutral Grip Chins (2-2.5 minutes rest between sets)
Bench - 135x3x5, 185x3x4, 225x3x3, 275x2x2, 315x1, 345x1
365x1
305x6
375x1
310x6
390x1
315x7
NGC - 40x6x3
Superset - Wide Grip Pull-Ups with Pause and Dips (60 sec. rest between sets)
WGP - 3x6, 1x5
Dips - 4x9
Superset - Low Cable Row and Dumbbell External Rotations (60 sec. rest)
LCR - 85x2x10
DER - 32.5x2x8
Barbell Shrugs w/ double drops (all with 2 sec. hold) - 235x12, 185x8, 135x8
Dumbbell Curls w/ mechanical drops (fat gripz, no fat gripz, then hammer curls) - 40x12, 3, 6
Two workouts listed on here. Yesterday was mostly just some posterior chain stuff, while today was more back and arm work. Very sore and shaky, but feeling good all around.
9/12
Superset - Trap Bar Deadlift and Lunges (60 sec. rest)
TBD - 205x3x5
Lunges - 30x3x10
Superset - Chin-ups and Hamstring Curls (60 sec. rest)
Chins - 3x6
HC - 205x3x8
9/13
Close Grip Bench - 5/4/3/2/1 w/ 4 minutes rest
315x5
325x4
335x3
345x2
355x1, 30 sec. rest, then dropped to 225x15
Wide Grip Pull-Up Rep Ladders (30 sec. rest)
1-5x2 = 30 total reps
2 minutes rest, then 6 reps = 36 total reps
Superset - Low Cable Row and Dumbbell External Rotations (60 sec.)
LCR - 85x3x10
DER - 32.5x2x8
Circuit - Single Arm Dumbbell Shrugs, Single Arm Bat Wings, and Fat Grip Dumbbell Curls (60 sec.)
DS - 85x2x12 w/ 2 sec. hold
BW - 30x2x6 w/ 5 sec. hold
DC - 40x2x8
Where would you say you are right now in terms of an absolute max?
[quote]spar4tee wrote:
Where would you say you are right now in terms of an absolute max?[/quote]
I hesitate to predict right now. I will say that my 390 on Tuesday absolutely flew - no grinding whatsoever. My guess is 410-415. The difficulty is that I’ve been trying to bring up my upper back strength for awhile, and I’ve mostly focused on maintaining my bench. I’m planning on significantly upping my volume in four weeks, as I’ve made my best bench press gains on that before. But I’ve been prepping for that for awhile, as I’ve injured myself before and want to avoid having too many strength imbalances if I can.
Also, your strength is EXTREMELY impressive, especially given your age. Keep it up, man!
[quote]KingKai25 wrote:
[quote]spar4tee wrote:
Where would you say you are right now in terms of an absolute max?[/quote]
I hesitate to predict right now. I will say that my 390 on Tuesday absolutely flew - no grinding whatsoever. My guess is 410-415. The difficulty is that I’ve been trying to bring up my upper back strength for awhile, and I’ve mostly focused on maintaining my bench. I’m planning on significantly upping my volume in four weeks, as I’ve made my best bench press gains on that before. But I’ve been prepping for that for awhile, as I’ve injured myself before and want to avoid having too many strength imbalances if I can.
Also, your strength is EXTREMELY impressive, especially given your age. Keep it up, man![/quote]
Yeah I get what you mean. Keep those imbalances to a minimum because they’ll always exist in some form.
Thanks, man.
8/17
Felt absolutely terrible today, but I was adamant about still getting a workout in. Got very little sleep over the last two days, but I pushed through and had a decent workout. Shot for 405 for a single today and got it past the sticking point, but it slowed down and my partner panicked and took it from me instead of letting me grind it out. I was definitely annoyed, but there’s always next week. So instead, I finished the bench session with a drop set for singles, resting 15 sec. between reps.
Superset - Bench Press (1-6 Contrast) and Weighted Neutral Grip Chins (2-2.5 minutes rest between sets)
Bench - 135x3x5, 185x3x4, 225x3x3, 275x2x2, 315x2, 335x1, 355x1
375x1
305x6
395x1
310x6
405x0 (partner stepped in waaay to early)
315x7
365x1
375x1 - 355x1 - 335x1 - 315x2
NGC - 40x5x3
Wide Grip Pull-Up Rep Ladders (30-45 sec. between sets)
1-5x2 = 30 total reps
2x5 = 40 total reps
Circuit - Dumbbell External Rotations, Dips, and Low Cable Row (60 sec. rest)
DER - 35x2x6
Dips - 2x10
LCR - 90x2x10
I’m absolutely wiped from Tuesday’s workout. I’m hoping to get enough rest over the weekend to have some good workouts next week, but at this point I’m not sure its in the cards. I need more sleep, and my appetite over the last few days has been almost dead. I definitely need some recovery time.
8/19
Trap Bar Deadlifts - 225x3x5
Dumbbell Lunges - 30x3x10
Superset - Reverse Grip Chins and Hamstring Curls (60 sec. rest)
RGC - 3x6
HC - 210x3x8
Single Arm Dumbbell Shrugs - 85x3x10 w/ 2 second pause
8/20
Close Grip Bench (1-2 minutes rest)
135x3x5
185x3x4
225x3x3
255x3
275x3
295x3
315x3
Wide Grip Pull-Up Rep Ladders (30 sec. rest)
1-5x2 = 30 total reps
Superset - Dumbbell External Rotations and Low Cable Row (60 sec. rest)
DER - 35x8
LCR - 90x10 w/ 2 sec. pause