1/1/18
Candito’s Linear - Week 4
Monday
Stiff leg-deadlifts warmup
1x8 125
Deadlifts
1x6 215
1x6 235
2x6 255
Back Squats
1x10 45
1x6 135
3x6 225
The third set of squats about killed me so I skipped any additional optional exercises. I think I should include more warmup exercises to increase the volume of my workout. Played squash for about 45 minutes afterwards.
Calories - roughly 2800
1/2/18
Candito’s Linear - Week 4
Tuesday
Bench
1x15 45
1x6 135
1x6 155
3x6 175
Barbell rows
3x6 145
DB Shoulder press
1x10 40
Lat pulldown
1x10 110
DB chest flies
3x8 30
Hammer curls
3x8 30
Squash 30 minutes
I’m thinking I didn’t hit my back enough. I’ll knock out 50 pullups in the morning.
Calories = Approximately 3400
1/5/18
Candito’s Linear - Week 4
Friday
Cleans Warmup
2x8 95
Deadlift
1x10 185
Pause Deadlift
3x6 225
Squat warmup
1x15 45
1x10 135
Pause squats
6x4 185
Lying leg curls machine
2x8 90
Quad raise machine
2x15 90
Standing calf raise machine
5x12 80
Calories - about 3000
1/8/18
Candito’s Linear - Week 4
Saturday
Barbell rows
1x10 95
4x8 115
Incline DB press
4x10 40
Close Grip lat pulldowns
4x10 110
Incline bench press
1x15 45
1x10 95
4x8 115
Hammer curls
3x10 25
Calories - didn’t count, probably about 2500
This workout I began switching to the bodybuilding part of Candito’s linear, in an attempt to build mass quickly. Also, the gym was packed so I had to do two incline motions and no flat bench. I skipped a shoulder movement.
Today (Sunday) I bought a 5 lb bag of potatoes and ate about 2 lbs in addition to a bunch of rice, lb of steak, 9 eggs and some fruits. I need to start eating more in the mornings instead of just a protein shake, protein bar and a banana.
The two biggest reasons I haven’t seen the results I desire is changing programs too rapidly and not eating enough. Weight this morning: 173 lbs
1/8/18
Candito’s Linear - Week 5
Monday
Cleans
2x10 95
DL
1x10 185
1x6 235
2x1 255
My back became incredibly sore after my first rep at 255. I did another rep a few minutes later to make sure it wasn’t a fluke, and my back was just done. I was mentally done as well. I walked around the gym with my back pretty much locked in place. It didn’t hurt but felt extremely sore.
I called it a day and played squash
Not sure why this is but my back is still bothering me. It feels stiff and tired.
1/9/18
Candito’s Linear - Week 5
Tuesday
Squats
1x15 45
1x10 135
1x6 185
3x6 205
I deloaded my squat because of my back stiffness.
Mentally drained, I completed the set of squats and left.
1/10/18
Candito’s Linear - Week 5
Wednesday
BB rows
1x10 75
1x10 95
1x6 115
1x6 135
3x6 115
Lat pulldowns
1x6 120
Machine chest fly
3x15 50
Machine incline press
3x12 90
My back was killing during the BB rows. I’m going to take the week of deadlifting and any other lower back exercises to make sure I’m ok.
I waited 20 minutes for a bench. By the time one opened up I had tired myself out and wasn’t ready for maxing. Thinking about mixing up my routine so I can do the max lifts at work in the morning on Mondays and Tuesdays, and go to the commercial gym Thurs/Friday Saturday for the longer sessions and to play squash.
My weight has been going up significantly. Too significantly. I have been tracking it on my phone and am up about 3 lbs in ten days. I’ll try to keep about the same to a little less of my eating going.