Deadlift
-ALL DOH-
95x1x5
125x1x3
145x1x3
165x1x3
185x1x20 PR!! Damn! Last 8 or so reps were all mental, just powered through the weight and crushed it!!
NOTES: Pretty good day. Deads were awesome just need to make sure back stays neutral and/or arched. Same goes for RDLs. The HS rows and abs were great. Great day overall! Keep it up!
Bicep Work (seated ez bar curl)
Barx1x10
20x1x8 (FG)
30x1x15 PR
20x1x30 PR
NOTES: Bench was good, spotter gave liftoff that I didnt ask for and the bar hit the rack on one side. Lost tightness. Glad I hit 10+ though, goal was 12. Inc DB im going to drop to 55’s even though I hit a +2 rep PR w/ 60’s. Want to be getting 8+ reps. 60 is still a bit heavy. Facepulls were great. Skullcrushers I got antsy and went for 50, too heavy but made up and hit 45 for a PR in my rep range. Biceps felt great. Overall a great day, Im pleased. Squat friday, gotta keep eating BIG!!!
NOTES: Freakin awesome leg day. Squats were ATG and I really felt like I owned them. Huge PR! FS’s felt great, sick pump, great PR. Lowered weight on the leg curls to get full ROM, great burn. Calves were insane. Could barely walk after. Sick day!!
NOTES: Pretty good day. MP felt strong. Dips are feeling better. Nice change from seated db press to the plate loaded OHP. Chins were ok. Biceps hit a good PR.
NOTES: Didnt think today would be too great based on sleeping crappy last night and all. Wasnt bad at all though. REALLY focus on DL and RDL form and back arch. Big PRs in DL, RDL and HS rows though! Great day overall! Deload is getting close and Im not looking forward to that! New spud straps come today! Woot!
Inc DB Bench
30x1x8
40x1x8
50x1x10 PR
50x1x8
35x1x12
Facepulls
70x1x10
90x1x10
110x1x18 Tie PR
100x1x21
Skullcrushers
Barx1x8
30x1x8
45x1x9 PR
35x1x13 PR
Bicep work (Ez bar curls)
Barx10
20x1x8
35x1x6 PR
40x1x6 PR
45x1x5 PR
50x1x3 PR
NOTES: Not a bad day. Pretty happy with the 150x8 bench even though the goal was 10. Gotta remember never to wear the shirt I wore today to bench again. Upper back kept sliding on the bench. DBs felt somewhat heavy even though lower weight. FP’s, skulls, and biceps also felt heavy but good. Not sure but this could mean a deload is near…not looking forward to it. Finish cycle 1 on sunday with squats, then deload. Lets get it!
NOTES: Awesome last workout of cycle 1. Can tell I need the deload as much as I dont want to do it! Squats and front squats were intense. Last few reps were shaky but all were ATG! No depth problems at all. Hell yeah! HS curls felt great as did the standing calf raises. Already cant wait for cycle 2!
Foam roll and mobility upper and lower body warmup
MP
45x1x5
55x1x5
65x1x5
CGBP
45x1x8
75x1x8
95x1x8
Cybex OHP
25psx8
30psx8
35psx8
Chins
BWx5
BWx5
BWx5
Deadlift
135x1x5
145x1x5
155x1x5
RDL
135x1x6
145x1x6
155x1x6
H4M’s “Devil Rows”
95x1x10
135x2x10
Biceps (DB curls)
20x3x4ps
NOTES: In and out quickly. Good sweat. Dominated weights and focused on form. Implementing exercises Im doing in cycle 2. Love devil rows! Cant wait to finish deloading haha!
Bicep work (seated ezbar curls)
Barx8
10x1x8
20x1x8
NOTES: Dominated the weights, focused on form. Bench felt good other than my upper back sliding. Fast reps for all exercises. DS skullcrushers felt awesome. They will be incorporated into Cycle 2. One more deload day left!!
NOTES: Deload is over and im pumped! Need to keep eating ALOT of good food! Cycle 2! Lets get it!
Cycle 2 - 5/3/1 Max’s (90% of my actual 1RM)
Military Press: 110
Deadlift: 215 (I had started real light with my 1RM in cycle 1 because I had never deadlifted before)
Bench Press: 165
Squat: 225
Plan to retest 1RM’s after 4 cycles, but thats a while down the road!
Bicep (Hammer curls)
20x1x4ps (FG)
25x1x4ps (FG)
30x1x4ps (FG)
35x1x1ps (FG) Too Heavy
30x1x4ps (FG)
20x1x9ps (FG)
NOTES: Awesome day back! Huge PRs on MP and CGBP! Cybex OHP was heavy, shoulders must have been fried from MP. Chins dont seem to be progressing? Biceps were good. Great day back and awesome start to Cycle 2!
On another note, camcorder shipped saturday, supposed to come today but the stupid campus mail center receives all usps mail and disburses it. So it could have been delivered today but I wont get it til a day or two later. Sucks! Be on the lookout for vids though, pissed I couldnt get that 95x10 on vid!
NOTES: Great day. Wanted 15 on the bench but just lost it. Great PR though! Hell yeah on the Inc DB’s! Big PR on the HS rows as well. Deadstop skulls killed the triceps and ezbar curls killed the biceps! Great session!
@ebomb - Thanks bro! Absolutely loving going into the gym ready to and crushing PRs every session!
VID: - YouTube
Sorry on the video cutoff guys. First time ever recording squats. Now I know I need to pull the camera back farther. They have these damn power racks so close together.
Front Squat
45x1x8
95x1x5
135x1x5
145x1x5
155x1x5
165x1x5 PR Fuck yeah!
145x1x5 (3 sec pause in hole)PR
VID: - YouTube
Sorry on the video cutoff guys. First time ever recording squats. Now I know I need to pull the camera back farther. They have these damn power racks so close together.
HS Standing Leg Curls
10psx1x10ps
25psx1x10ps
45psx1x14ps PR
35psx1x16ps PR
NOTES: Still sick. Pretty good MP PR. Goal was 8. But for being sick and feeling shitty Ill take it. Good PR on CGBP as well as Cybex OHP. Chins arent seeming to progress. Curls are curls, good PR.