Saturday’s workout:
Mass Phase 4.5: 3/14/15
Body Weight: 146.6
RHR: 63
HRV: 81 (Green)
Sleep: 4:57, 92% Efficiency (39% Light, 54% Deep) - I had to go to the American Diabetes Expo at the Javits Center in the morning, so much less sleep than usual.
I trained at Iron Arena at 1 PM, benching on the Metal Militia Bench.
A. Bench (feet flat, touch-and-go): 225x4x3
B. Triceps Death (5 reps to chest, 5 to 2-board, 5 to 3-board, 5 to 4-board): 155x2 sets
C1. Seated Row: 90x4x12
C2. Wide Grip Lat Pulldown: 100x4x12
D. Incline DB Press: 50x4x12
E. Preacher Curl: 45x4x12
Mass Phase 5.1: 3/16/15
Body Weight: 149.2 (I guess the beer and wings I had while watching UFC 185 Saturday night did the trick, lol.)
RHR: 68
HRV: 79 (Green)
Sleep: 8:31, 93% Efficiency (47% Light, 46% Deep)
I trained at Morgan Stanley at 2 PM.
A. Bench (feet flat, paused): 195x4x6
B. DB Bench: 65x4x10
C. Seated Row: 95x4x10
D. Dips (Even Sets): BWTx4x14
E1. Alternating DB Curl: 25x4x10 per arm
E2. Triceps Pushdown: 30x4x12
E3. Lateral Raise: 20x4x12
Felt pretty good. I think the extra weight helped. Let’s see if this sticks.
Mass Phase 5.2: 3/17/15
Body Weight: 146.8 (I guess the extra 2.4 pounds was just bloat, but at least this is higher than last week.)
RHR: 72
HRV: 55 (Amber) - Lowest since I started using the ithlete app.
Sleep: 8:06, 90% Efficiency (39% Light, 51% Deep)
I trained at Morgan Stanley at 1:30 PM.
A. Squat: 295x4x6, 265x10 - Moved well on every set, though form was off on first two sets. As I shortened up my walkout these got better.
B. RDL (1-second Pause at Bottom): 165x8, 175x3x8
C. Rear Foot Elevated Split Squat: 40 lb DBs in each handx4x8 per leg
D. Hanging Leg Raise: 4x20
Mass Phase 5.3: 3/18/15
Body Weight: 147.2
RHR: 64
HRV: 68 (Green)
Sleep: 7:58, 94% Efficiency (41% Light, 54% Deep)
I trained at Morgan Stanley at 2 PM.
A. Press: 95x4x10
B. Chin-up (Even Sets): BWTx4x10
C. Seated DB Press: 30x4x12
D. Incline DB Row (10-second hold at top of last rep): 40x4x12
E1. Skullcrusher: 45x4x12
E2. DB Front Raise: 15x4x12
Everything felt good today.
Mass Phase 5.4: 3/20/15
Body Weight: 148.2
RHR: 61
HRV: 79 (Green)
Sleep: 8:16, 97% Efficiency (47% Light, 51% Deep)
I trained at 2 PM at Morgan Stanley.
A. High Bar Squat: 240x4x10
B. Conventional Deadlift (Controlled Eccentric): 300x4x8
C. Walking Lunge: 30x8, 40x2x8
D1. Leg Extension: 70x4x12
D2. Leg Curl: 70x4x12
E. Abs (Technogym Machine): 55x4x20
Saturday . . .
Mass Phase 5.5: 3/21/15
3/21/15
Body Weight: 147.8
RHR: 66
HRV: 77 (Green)
Sleep: 8:03, 93% Efficiency (54% Light, 39% Deep)
I trained at Iron Arena at 1 PM, benching on the Metal Militia bench.
A. Bench (feet flat, touch-and-go): 225x4x3 - Same as last week but felt much better.
B. Triceps Death (5 reps to chest, 5 to 2-board, 5 to 3-board, 5 to 4-board): 155x2 sets
C1. Seated Row (with thoracic flexion): 85x4x12
C2. Lat Pulldown (Wide Grip): 100x4x10
D. Incline DB Press: 55x4x10
E. Preacher Curl: 45x4x12
Solid week - sleep has been better and weight has gone up, both of which have helped.
Mass Phase 6.1: 3/23/15
Body Weight: 147.8
RHR: 66
HRV: 89 (Green)
Sleep: 8:40, 86% Efficiency (42% Light, 44% Deep)
I trained at Morgan Stanley at 2 PM.
A. Bench Press (feet flat, paused): 195x4x6 - Felt much easier than last week.
B. DB Bench: 65x4x10
C. Seated Row: 95x4x10
D. Dips (Even Sets): BWTx4x14
E1. Alternating DB Curl: 25x4x10 per arm
E2. Triceps Pushdown: 30x4x12
E3. Lateral Raise: 20x4x12
Mass Phase 6.2: 3/24/15
Body Weight: 147.6
RHR: 68
HRV: 79 (Green)
Sleep: 7:56, 93% Efficiency (49% Light, 45% Deep)
I trained at Morgan Stanley at 1 PM (wanted to get in early to have enough time for the full squat workout).
A. Squat: 305x4x5, 270x10 - 305 ties my 5-rep PR, so it felt good to get this for multiple sets.
B. RDL (1-second Pause at Bottom): 175x4x8
C. Rear Foot Elevated Split Squat: 40 lb DBs in each handx4x8 per leg
D. Hanging Leg Raise: BWTx4x20
Felt good - looks like the extra mass is helping my lifts!
Mass Phase 6.3: 3/25/15
Body Weight: 147.8
RHR: 63
HRV: 82 (Green)
Sleep: 7:28, 93% Efficiency (40% Light, 54% Deep)
I trained at Morgan Stanley at 2 PM.
A. Press: 100x4x8
B. Chin-up (Even Sets): BWTx4x11
C. Seated DB Press: 35x4x10
D. Incline DB Row (10-second hold at top of last rep of each set): 45x4x10
E1. Skullcrusher: 45x4x12
E2. DB Front Raise: 15x4x12
Everything felt pretty good today. Tomorrow’s supposed to be a scheduled off day but due to work commitments it looks like I’m going to have to move Friday’s Squat/Deadlift workout up to tomorrow.
Mass Phase 6.4: 3/26/15
Body Weight: 147.6
RHR: 67
HRV: 80 (Green)
Sleep: 6:42, 95% Efficiency (58% Light, 38% Deep) - Just had a hard time falling asleep early enough.
I trained at Morgan Stanley at 2 PM. As I mentioned yesterday, this is supposed to be Friday’s workout, but due to work commitments I had to move this up to today.
A. High Bar Squat: 250x4x10
B. Conventional Deadlift (Controlled Eccentric): 315x8, 295x8, 275x2x8 - This time the program called for a top set followed by these specific back-offs. Bumper plates help, but Iron Grip plates still suck for deadlifting.
C. Walking Lunge: 30x8 per leg, 40x2x8 per leg
D1. Leg Extension: 75x4x12
D2. Leg Curl: 70x4x12
E. Abs (Technogym Machine): 55x4x20
Mass Phase 6.5: 3/28/15
Body Weight: 148.6
RHR: 68
HRV: 74 (Green)
Sleep: 7:20, 88% Efficiency (49% Light, 40% Deep)
I trained at Iron Arena at 1 PM, benching on the Metal Militia Bench.
A. Bench (feet flat, touch-and-go): 235x4x2
B. Triceps Death (5 reps to chest, 5 to 2-board, 5 to 3-board, 5 to 4-board): 155x1 set, 160x1 set - 155 moved pretty well so Jason had me add 5 pounds for the second set.
C1. Seated Row (with thoracic flexion): 85x4x12
C2. Lat Pulldown (Wide Grip): 105x4x10
D. Incline DB Press: 55x10, 60x3x10 - 55 felt easy so went up for the last 3 sets.
E. Preacher Curl: 45x4x12
Did start to feel fatigued toward the end of the week, but overall this training week felt good.
Mass Phase 7.1: 3/30/15
Body Weight: 149.8
RHR: 62
HRV: 80 (Green)
Sleep: 5:24, 95% Efficiency (57% Light, 39% Deep) - I have a strange work schedule this week, so I have to get up ridiculously early.
I trained at Morgan Stanley at around 9:30 AM, benching in a power rack without a hand-off because the gym was basically empty.
A. Bench (feet flat, paused): 220x4x4 - I believe this is my best set of 4, done for multiple sets. Without a partner to call my pauses, some of them were pretty quick, and my setup was less consistent than I would have liked, but I can’t complain about my progress.
B. DB Bench: 65x10, 70x3x10 - I was given a recommended range of 65-70. First set felt easy so went up to 70 for the last 3.
C. Seated Row: 95x10, 100x3x10 - Similar to DB Bench, I had a recommended range of 95-100 and the first set felt easy, so you know what I did.
D. Dips (Even Sets): BWTx4x15
E1. Alternating DB Curl: 25x4x10 per arm
E2. Triceps Pushdown: 30x4x12 - Starting to feel easier.
E3. DB Lateral Raise: 20x4x12
The main bench was rough, but assistance work did feel good.
Forgot to post yesterday’s workout:
Mass Phase 7.2: 3/31/15
Body Weight: 146.8 (This crazy work schedule has apparently messed up my eating schedule, too.)
RHR: 58
HRV: 85 (Green) - Highest HRV since I started using the ithlete app, interestingly enough.
Sleep: 5:34, 88% Efficiency (48% Light, 41% Deep)
I trained at 11 AM at Morgan Stanley.
A. Squat: 320x4x4, 270x10 - These didn’t feel great, but considering 320 is the most I’ve ever done for a set of 4, I can’t complain too much.
B. RDL (1-second pause at bottom): 175x4x8
C. Rear Foot Elevated Split Squat: 40x4x8 per leg
D. Hanging Leg Raise: BWTx4x20
For just 4 exercises, this sure was a long workout. The heavy weights and lack of sleep had me feeling gassed.
And now for today . . .
Mass Phase 7.3: 4/1/15
Body Weight: 146.6
RHR: 64
HRV: 80 (Green)
Sleep: 5:08, 91% Efficiency (54% Light, 37% Deep)
I trained at Morgan Stanley at 11 AM.
A. Press: 105x4x8
B. Chin-up (Even Sets): BWTx4x12
C. Seated DB Press: 40x4x10
D. Incline DB Row (10-Second Hold at Top): 45x4x10
E1. Skullcrusher: 45x4x12
E2. DB Front Raise: 15x4x12
That was supposed to be it, but since I had some time to kill and felt good I went ahead and did some accessory exercises that were scheduled for other days:
F1. Leg Extension: 75x4x12 - I figured I’d get this out of the way since Friday I’ll be training at Iron Arena which doesn’t have an leg extension machine.
F2. Preacher Curl: 45x4x12
The main lifts felt heavy, but strangely the assistance exercises felt good. Looking forward to finally getting some sleep.
Mass Phase 7.4: 4/3/15
Body Weight: 148.4
RHR: 68
HRV: 76 (Gray)
Sleep: 7:58, 97% Efficiency (58% Light, 39% Deep)
I made a special Friday appearance at Iron Arena at 3 PM as I had off from work for Good Friday. I squatted with a Texas Power Bar out of an EliteFTS rack and deadlifted with the Texas Deadlift Bar.
A. High-Bar Squat: 250x4x10 - It’s been a while since I squatted at Iron Arena. Squatting with a bar that has an aggressive knurling and walking out on a solid, non-slip surface makes a huge difference - these felt much easier than Tuesday.
B. Conventional Deadlift (Controlled Eccentric): 315x8, 295x8, beltless 275x2x8 - The first two sets felt much easier than last week. My form on the beltless sets wasn’t quite perfect, but overall this went well.
C. Walking Lunge: 40 lb DBs in each handx3x8 per leg
D. GHR: BWTx4x12 - I would normally be doing leg curls but Iron Arena doesn’t have machines so I did GHRs instead.
E. Standing Abs on GHR: Green Bandx4x20
Felt good to get an extra workout with the Iron Arena crew. Environment makes a huge difference!
Saturday’s training:
Mass Phase 7.5: 4/5/15
Body Weight: 145.6
RHR: 69
HRV: 75 (Green)
Sleep: 7:56, 97% Efficiency (58% Light, 40% Deep)
I trained at 1 PM at Iron Arena, benching on the Metal Militia bench.
A. Bench (touch-and-go): 240x4x2
B. Triceps Death (5 reps to chest, 5 to 2-board, 5 to 3-board, 5 to 4-board): 160x2 sets
C1. Seated Row with Thoracic Flexion: 85x4x12
C2. Wide Grip Lat Pulldown: 105x4x10
D. Incline DB Press: 60x4x10
E. Preacher Curl: 45x4x12
The start of the week was rough, but the long weekend and an extra session with the Iron Arena crew definitely helped get me through the end.
Mass Phase 8.1: 4/6/15
Body Weight: 149.0
RHR: 65
HRV: 79 (Green)
Sleep: 7:29, 91% Efficiency (49% Light, 42% Deep)
I trained at Morgan Stanley at 2 PM.
A. Bench (feet flat, paused): 210x3, 220x3, 230x3, 235x3 PR
B. DB Bench: 70x4x10
C. Seated Row: 100x4x10
D. Dips (Even Sets): BWTx4x12
E1. Alternating DB Curl: 25x4x10 per arm
E2. Triceps Pushdown: 30x4x12
E3. DB Lateral Raise: 20x4x12
Schedule’s back to normal. Feeling good.
Mass Phase 8.2: 4/7/15
Body Weight: 148.4
RHR: 71
HRV: 69 (Amber)
Sleep: 7:54, 95% Efficiency (68% Light, 27% Deep)
I trained at Morgan Stanley at 2 PM.
A. Squat: 315x4x4, 260x10 - We weren’t happy with last week’s depth, so we went a little lighter this week. These did feel much better, partly because of the lighter weight and partly because I’m on a more normal sleep/work schedule unlike last week where I was averaging ~5 hours’ sleep a night.
B. RDL (1-second Pause at Bottom): 175x4x8
C. Rear Foot Elevated Split Squat: 40 lb DBs in each handx4x8 per leg
D. Hanging Leg Raise: BWTx4x20
Mass Phase 8.3: 4/8/15
Body Weight: 148.8
RHR: 68
HRV: 75 (Green)
Sleep: 7:55, 83% Efficiency (36% Light, 47% Deep)
A. Press: 105x10, 110x2x10, 105x10 - The recommended range was 105-110. The first set felt easy so went up to 110, but the third set was a little sloppy so I went back down for the last set.
B. Chinup (Even Sets): BWTx4x12
C. Seated DB Press: 40x4x10
D. Incline DB Row (10-Second Hold at Top of Last Rep): 45x4x10
E1. Skullcrusher: 45x4x12
E2. DB Front Raise: 15x4x12
Mass Phase 8.4: 4/9/15
Body Weight: 150.0 PR
RHR: 66
HRV: 86 (Green)
Sleep: 7:42, 95% Efficiency (49% Light, 47% Deep)
I trained at Morgan Stanley at 1:30 PM.
A. High Bar Squat: 260x4x8
B. Conventional Deadlift (Controlled Eccentric): 325x8, 305x8, 285x8, 265x8
C. Walking lunge: 45 lb DBs in each handx3x8 per leg
D1. Leg Extension: 75x4x12
D2. Leg Curl: 70x4x12
E. Abs (Technogym Machine): 55x4x20