Wednesday 02 Dec 09
Deadlift: 205x5, 240x3, 270x4 (rep max)
Goodmorning: 5x15 @ 95 lbs.
Leg Curls: 5x15
Hanging Leg Raises: 5x15
Friday 04 Dec 09
Benchpress: 135x5, 155x5, 175x3, 195x3
DB Benchpress: 10,10,8,5,5 @ 60 lbs.
DB Row: 5x10 @ 60 lbs.
CGB: 3x10 @ 115 lbs.
Standing Alt. Curls and Pinwheels- just for shits and giggles
Sunday 06 Dec 09
Military Press: 95x5, 110x5, 125x6
BBB Military Press: 10,10,10,(8 2),(7 2 1) @ 85 lbs.
Lat Pulldown: 15x50 lbs., 30x100lbs. (RP)
Front and Rear Lat Raise Superset: 3x10 @ 25 lbs
Shrugs: worked up to 80 lbs. DBs, 15 reps RP
Just a note: I am forgoing the first deload, as I feel its not necessary due to the fact that my first cycle was 3 days a week, and had no squat/leg press day. I’m gonna start playing with rest-pausing with some of the accessories. And for some reason, EPIC amounts of Chinese food cures DOMS, at least for me it does.
Monday 07 Dec 09
Deadlift: 190x5, 220x5, 250x10 (new rep max)
Good Mornings: 5x10 @ 115
Supine DB Curls: 10x25 lbs., 8x35 lbs., 4x45 lbs.
Pinwheel Curls: 10x25 lbs., 8x35 lbs., 6x45 lbs.
Hanging Leg Raise: 5x15
Planks: 3 x 1 minute
I used a double overhand grip for my two warm up sets and a mixed grip for my top set of deadlifts today. I will be sticking with this, as I want to increase grip strength and forearm size and I think this grip choice plus doing pinwheel curls will do the trick for my forearm growth.
Wednesday 09 Dec 09
Facepulls: 3x25 at 60 lbs.
Benchpress: 135x5, 155x5, 175x7
CGB: 5x10 @ 115 lbs.
BB Row: 5x10 @ 135 lbs.
Hanging Leg Raise: 5x15
Friday 12 Dec 09
Squats: 185x5, 215x5, 240x6
BBB Squat: 5x10 @ 165 lbs. (these suck alot!)
EZ Bar Curls: 3 sets to 20 RP @ 25 lbs.
Hammer Curls: 4 sets to 14 RP @ 30 lbs.
Hanging Leg Raises: 5x15
Sunday 13 Dec 09
Military Press: 100x3, 115x3, 130x4
BBB Military Press: 95 lbs. x 10,10,10,3,5 (had to clean the bar off the floor for all presses, which sucked)
Close Grip Reverse Pulldowns: 10 @ 100 lbs., 2x10 @ 120 lbs., 10 @ 140 lbs., 10 @ 160 lbs.
Dips: 10 and 7 (shoulders pretty smoked from the presses)
Delt Triad: 3x15 @ 20 lbs.
Hanging leg Raises: 5x15
Monday 14 Dec 09
Deadlift: 205x3, 235x3, 265x11
Supine DB Curls: 10x25 lbs., 10x35 lbs., 5x45 lbs.
Pinwheel Curls: 10x25 lbs., 10x35 lbs., 6x45 lbs.
EZ Bar Curls: 10x35 lbs., 10x55 lbs., 20x65 lbs. (RP)
Hanging Leg Raises: 5x15
DC Calves
Planks: 3x1 minute
Wednesday 16 Dec 09
Warmup: Faecepulls 3x25 @ 30 lbs
Benchpress: 145x3, 165x3, 185x8
CGB: 5x10 @ 115 lbs.
DB Row: Worked up to 15 @ 85 lbs.
Friday 19 Dec 09
Squat: 200x3, 225x3, 255x5
BBB Squat: 5x10 @ 165 lbs.
Single Leg Press: 2x15
Leg Press: 5x15 (short ROM, trying to keep tension on the quads)
DC Calves
EZ Bar Curls: worked up to 22 (RP) with 25 lb. plates
Hammer Curls: worked up to 20 (RP) with 30 lbs.
Monday 21 Dec 09
Had to combine Sunday and Monday’s workouts, as the gym was closed yesterday due to snow.
Deadlift: 225x5, 250x3, 275x4
Military Press: 115x5, 125x5, 135x2, 2x10 @ 95 (had to cut the BBB short as my left shoulder was a bit sore)
Supine DB Curls: worked to 20 (RP) @ 30 lbs.
Pinwheel Curls: worked to 30 (RP) @ 40 lbs. (record)
Side Delt Raises: 3x10 @ 25 lbs.
Front Delt Raises: 3x15 @ 25 lbs.
Seated DC calves
Was feeling like shit after Fridays workout, so I ate a whole meat lovers pizza. Helped a bit- no DOMS today or Sunday. Was pissed the gym closed yesterday, so I decided to carb up and ate about 5 pounds of Chinese food last night. Getting that G-Flux going. After New Years I’m gonna tighten up the diet, still shooting for over 250 g pro a day. When I go back to school, thinking about starting to pulse woth whey (upon waking, pre workout and post workout) as well as significantly up carbs on training days, probably a couple of sweet potatoes before and after workouts, with some tuna or sardines.
I really think this mental wall I’m hitting is the incarnation of forgoing the first deload at week 4. This is the last week of cycle two, and a deload is coming up next week. I will be adding cardio on non training days (morning/incline treadmill on toes as was mentioned in the DC thread) I’ll be focusing on bringing up my calves and quads. They are really blowing up after only training them seriously these last two weeks. That DC calf protocol is gold.
Saturday 26 Dec 09
Squats: 225x5, 240x3, 270x6
Bench: 155x5, 175x3, 200x4
Long Row: 120x10, 140x10, 160x8
Wide Grip Pulldown: 120x10, 140x10, 160x6
Dip: 10, 6
Pinwheels: 22 RPx45
Tuesday 29 Dec 09
Deload Military Press
Triceps
Shoulders
Tuesday 05 Jan 09
Military Press: 95x5, 120x5, 125x6
Deadlift: 195x5, 225x5, 255x6
Various tricep and shoulder work
Thursday 07 Jan 10
Bench Press: 135x5, 160x5, 185x6
CGB: 135x8/10/8
Dips: 8,6,6
DB Bench: 45x10, 65x7, 85x3
Cable Row: 100x10, 140x10, 180x8
Wide Grip Pulldown: 100x10, 140x8, 160x8
Alt Curls
Pinwheels
OH Extension
Friday 08 Jan 10
Squats: 190x5, 225x5, 250x6
BBB Squats: 195x10/10/10/4
DC Calves: 90 pounds on leg press
Leg Press
Hamstring Curls (various)
Sunday 10 Jan 10
Military Press: 105x3, 120x3, 135x5
Military Press: 100x10, 100x6, 100x4
Wide Pulldowns: 100x10, 120x10, 140x10, 160x10, 180x5
Lateral Raises: 25 lbs.
OH Extensions: warmed up to 80x6
Smith High Pull: 95 lbs. 3x10
Rear Flies: 3x10 @ 25 lbs
Reverse Peck Deck
Monday 11 Jan 10
Deadlift: 225x3, 245x3, 275x8
DB Row: 10x 55/65/75/85/95
Cable Rows: 100x10, 160x10, 200x6
EZ Bar Curls: 5x5 with 25 pound plates
Pinwheels
Concentration Curl/Tricep Extension/Conc. Hammer Curl superset: 3x8
Tricep Cable Pushdown: 3x10 @ 8
Wednesday 13 Jan 09
Bench: 145x3, 170x3, 190x7
Incline Smith Press