C2W2D1
Bench Press:
135# X 8
185# X 3
225# X 3
245# X 3
275# X 1
245# X 5 (Capped)
YOLO Lift 315# X 2 #sorryjim
Spoto Bench Press: 6X6 As heavy as possible with good form
225, 235, 245, 250, 255, and 265 X 5
Hammer Curls: 10 X 5 or 5 X 10
40 X 10 X 3
35 X 10 X 2
Single arm tricep rope pull: Cable machine with rope
22.5# X 10 X 5
Pullups: Fit in where I can
7, 7, 4, 5, 4: 27
C2W2D2
Strict Curl:
MISSED
Seated Strict Curl:
MISSED
Chest Supported Lat Row: 5X10
160 X 5 X 3
170 X 5 X 2
180 X 5 X 2
200 X 5 X 2
220 X 5 X 1
Seated Neutral Grip DB Press: 6X5
40, 55, 70, 70, 65
Standing Strict Curl: Lean Against Beam
70X10X5
Pullups:
9, 10: 19
C2W1D4
Squats:
255# X 1-3
295# X 1-3
325# X 1-3
365# X 1
315# X 5 (CAPPED)
Pause Squats: 5X5 As Heavy As Possible With Good Form
275, 295, 315, 330, 340
Lat Machine: Plate Loaded Underhand Grip:
140# X 5 X 2
150# X 5 X 2
160# X 5 X 2
170# X 5 X 2
180# X 5 X 2
Farmer’s Walk/Frame Walk:
MISSED
Back Raises:
20# 10 X 3
Hanging Leg Raises:
12X3
Run:
10 minutes 1.00 mile (mixed speed)
15 minutes 1.22 miles (mixed speed)
C2W2D3
Strict Press:
135# X 1-3 reps
155# X 1-3 reps
175# X 1-3 reps
195# X 1 rep
175# X 8 reps (AMRAP)
Incline Bench Press: 6X6 as heavy as possible with good form
185, 205, 225, 235, 235, 230
Shrugs: Weight Loaded Machine
180# in weight plates 10 reps 5 sets
Tricep Rope Pull: Cable Machine
42.5# 20 reps 5 sets
Pullups: Done randomly
7, 7, 6: 20
C2W2D4
Squats:
255# X 1-3 reps
295# X 1-3 reps
325# X 1-3 reps
365# X 1 rep
325# X 5 reps (CAPPED)
Pause Squat: 6X6 As heavy as possible with good form
265, 275, 285, 295, 305, 315
Lat Machine: Plate loaded, Underhand grip 10X5
60 on each side 120 total
Farmer’s Walk/Frame Walk:
MISSED
Back Raises:
13# kettlebell 10 reps 3 sets
Pullups:
0
Hanging Leg Raises:
20 reps 2 sets
C2W1D1
Bench Press:
185# X 1-3
225# X 1-3
245# X 1-3
275# X 1
245# X 5 (CAPPED)
Spoto Bench Press: 5X5 As heavy as possible with good form
240, 250, 260, 255, 255
Hammer Curls: 10X5 or 5X10
40# 10 reps 5 sets
Single Arm Tricep Rope Pulldown: Cable machine
22.5# X 10 X 3
27.5# X 10X 2
Pullups:
0
Ran:
1.19 Miles 12 Minutes 2 Seconds
(6.5 MPH for 10 minutes)
C2W1D2
Strict Curl:
MISSED
Seated Strict Curl: 5X5 As heavy as possible with good form
MISSED
V-Squat:
Plate loaded machine 10X5 or 5X10
230# 10X5
Lat Machine Overhead Grip:
140# 5 reps 10 sets
Neutral Grip Seated DB SP: 5X5
60, 65, 70, 75, 80
Pullups:
5, 5, 4, 3: 17
Run:
11 minutes 1.23 miles (6.7 MPH for 10 minutes)
11 minutes 1.01 miles (mixed speed)
C2W1D3
Strict Press:
135# X 1-3
155# X 1-3
175# X 1-3
195# X 1
165# X 5 (CAPPED)
Incline Bench Press: 5X5 As Heavy As Possible With Good Form
225X5X5
Shrugs: Plate Loaded Machine
180# X 10 X 5
Tricep Rope Pulldown: (Cable)
37.5# X 20 X 5
Pullups:
7, 5: 12
C2W1D4
SQUATTTTTSSSSS:
255# X 1-3
295# X 1-3
325# X 1-3
365# X 1
315# X 5
Pause Squat: 5X5
275#
295#
315#
330#
340#
Chest Supported Lat Pull Machine: Weight Loadable
5 Reps 10 Sets
140#
Back Raises: 10 Reps 3 Sets 20# Added
C2W3D1
Bench Press:
190# X 1-3
225# X 1-3
245# X 1-3
275# X 1
265# X 9 (PAUSED)
Spoto BP: 4X4
245#
260#
270#
280#
Hammer Curls: 10 Reps 5 Sets or 5 Reps 10 Sets
Chose 5 X 10
45# X 5 X 7
50# X 5 X 3
Tricep Pushdown: Straight Bar Attachment Cable Crossover Machine
100# X 8 Reps 4 Sets
C2W3D4
Strict Press:
135# X 1-3
155# X 1-3
175# X 1-3
195# X 1
175# X 8 PAUSED at collarbone
Incline BP:
6 Reps 6 Sets
205#
215#
225#
235#
225#
225#
Overhead Handles Underhand Grip Lat Pulldowns:
5 Reps 10 Sets
180#
Did some extra work on my lunch break at work:
JM Press: 6 Reps 6 Sets
180#
200#
220#
230#
220#
220#
Seated DB Curls: 5 Reps 5 Sets
45#'s 5 Reps 2 Sets
50#'s 5 Reps 3 Sets
Feels pretty cool to be able to sling around the 50’s standing or sitting!
C3W2D3
Strict Curl:
Find E1RM or A1RM
Tested actual 1RM at competition standards with an Ivanko Curl Bar
140#
Trap Bar Deadlifts:
HIGH Handles (about 16" pull height? I’ll measure soon)
Tested actual 1RM
490#
Farmer’s Walk:
50’ (6) Attempts at heaviest weight possible
150#/hand
170#/hand
190#/hand (LAST 4 SETS)
Seated Strict Curl:
6 Reps 6 Sets
115#
120#
C2W3D2
Strict Curl: MISSED
Seated Curl: MISSED
V-Squat: 10X5 or 5X10
Chose 5 Reps 10 Sets
Performed on a Hammer Strength V-Squat machine
270#
320#
320#
360#
360#
410#
410#
410#
450#
500#
Chest Supported Lat Row:
5 Reps 10 Sets
180# X 5 X 2
190# X 5 X 2
200# X 5 X 2
220# X 5 X 2
210# X 5 X 2
Neutral Grip Seated Press: MISSED
C2W3D3
Strict Press: MISSED/INJURED/SICK
Incline BP:
4 Reps 4 Sets
225#
235#
240#
240#
Shrugs: MISSED
Tricep Rope Pulldown Extension:
20 Reps 5 Sets
42.5#
C2W3D4
SQUATTTTTTTTSSSSSS:
255# X 1-3
295# X 1-3
325# X 1-3
365# X 1
345# X 5 (CAPPED)
Pause Squat:
4 Reps 4 Sets
295#
325#
345#
365#
Lat Machine Overhead Handles Underhand Grip:
10 Reps 5 Sets
160#
Farmer’s Walk/Frame Walk: MISSED
Back Raises: MISSED
It was a very weird week. This week I got sick and the sickness lasted about 2 weeks. I was not consistent during this time period. I took a lot of rest days and missed the gym many times.
C3W2D1
Bench Press:
205# X 1-3
225# X 1-3
265# X 1-3
285# X 1
295# X 3 PAUSED JOKER SET
315# X 2 PAUSED JOKER SET
Spoto BP:
6 Reps 6 Sets
235#
245#
255#
260#
265#
265#
Hammer Curls: 10 Reps 5 Sets or 5 Reps 10 Sets
50# 5 Reps 10 Sets
Supersetted WITH…
Tricep Rope Pulldown Extension: 10 Reps 5 Sets or 5 Reps 10 Sets
67.5# 10 Reps 8 Sets
72.5# 10 Reps 2 Sets
C3W2D2
Shrugs: 10 Reps 5 Sets
180#
SUPERSETTED WITH…
V-Squat Hammer Strength Plate Loaded Machine:
20 Reps 5 Sets, 5 Reps 10 Sets or 10 Reps 5 Sets
230# 20 Reps 5 Sets
Neutral Grip Seated Press With DB’s: 6 Reps 6 Sets
70#'s
75#'s
80#'s Last 4 Sets
C3W2D5
SQUATTTTTSSSSSS
265# X 1-3
315# X 1-3
345# X 1-3
385# X 1
345# X 5 (CAPPED)
Pause Squat: 6X6
285#
295#
315#
325#
340#
355#
Back Raises: 25# DB
10 Reps 3 Sets
Extra Work…
Tricep Rope Pulldown Extension with Elbow Flare?
67.5# for 5 Reps 10 Sets (45 Seconds rest in between sets)
C3W1D1
BENCH PRESS:
205# X 1-3
225# X 1-3
265# X 1-3
295# X 1
245# X 5 (CAPPED)
SPOTO BP: 5X5
245#
255#
265#
275#
285#
HAMMER CURLS: 10X5 OR 5X10
50# 5 Reps 9 Sets
45# 5 Reps 1 Set (Couldn’t grab the 50’s someone had them)
Tricep Rope Pull Apart Extension:
67.5# 5 Reps 2 Sets
72.5# 5 Reps 1 Set
77.5# 5 Reps 7 Sets
C3W1D2
Shrugs: 180# 10 Reps 5 Sets
V-Squat Hammer Strength Plate Loaded Squat Machine:
270# 10 Reps 4 Sets
320# 10 Reps 1 Set
**V-Squat and Shrugs were supersetted
Neutral Grip Seated Dumbbell Strict Press: 5 Reps 5 Sets
70#'s
75#'s
80#'s
85#'s
90#'s
Chest Supported Lat Row Machine (Neutral Grip)
160# 10 Reps 1 Set
180# 10 Reps 1 Set
200# 10 Reps 3 Sets
I was very happy being able to get the 90’s for each arm on the seated DB SP. That was definitely a PR!