5.5.15
45 mins bike low intensity
incline bb 205 x 7 x 6
smith mach decline 235 x 3 x 8
Giant set x 3
flat flye x 8, decline flye x 8, decline partial press x 8
pek dek x 10, drop x 10
wide pushups x fail
Giant set x 3
banded ng incline db x 8, pronated x 8
banded dips slow descent x 8, regular 8
cable flye x 8, x 8
Good day at the gym. Sleep has been shit lately. 4.5 hours last night.
left shoulder and left hip are jacked up. hip is new within the last couple of weeks. Otherwise, feel good.
5.9.15
35 mins liss cardio
superset
smith mach bent over row 3 x 8
rope lat pulldown 3 x 12
superset
seated db curls 3 x 12
rope hammer curl 3 x 8
giant set x 3
right leg only
leg press
extensions
reverse lunge
calve
5.10.15
rest
5.11.15
squats 135, 185, 225, 265, 300 x 9 x 4, 1 x 8 (amrap)
smith mach front squats 3 x 6
Giant set x 3
lying hamstring curl x 8+8+8
hack squats x 10 w/ 5 sec descent.
extensions x 10+10
leg press x 8+8+8
Giant set x 3
db sldl x 8+8+8
seated hamstring curl x 8+8
bw lunge x 10, 5 sec descent x 10
hyperext x 12
seated calves x bunch
5.14.15
wu - 3 sets each goblet squats, hip side to sides, bulgarian ss, hip airplanes, bw hyperextension.
dl 375 x 9 x 4, 1 x 8 (amrap)
ng pullups bw + 25lbs x 3 x 6
giant set x 3
wide grip chins x 8+8+8
cable rows x 8+8+8
pullovers x 10, drop set x 10
bw pullups x fail
Giant Set x 3
Rack pull x 12
One-Arm Dumbbell Row x 8+8+8
Machine Row x 8, drop x 8
hammer strength pulldown x 10
Giant Set x 3
Standing EZ Bar Curl x 8+8+8
db conc curl x 10 w/5 sec negative
hammer curls 8, drop x 8
preacher curls x 6 (5 sec squeeze) +6 partials
I enjoy deadlifts. I want to try and get 500 for a single by year end. I have no idea if this will be attainable, but Iâm thinking I can do it.
5.17.15
no cardio today - didnât feel like it.
bw + 12.5lbs ng pullups 5 x 10, 10, 10, 8, 8
meadows stretchers 3 x 12
superset
cable curls 3 x 10
v-bar pushdowns 3 x 12
leg press calves 5 sets
tibia raises
forearm wrist roller 3 x 6
barbell wrist curls 3 x 12
5.18.15
leg press 8pps 3 x 12, 12, 20 amrap
hack squats 2 pps 3 x 12
Giant set x 3
lying hamstring curl x 8+8+8
hack squats x 10 w/ 5 sec descent. used 45âs + 5âs
extensions x 10+10
leg press x 8+8+8 used 2pps
Giant set x 3
db sldl x 8+8+8
seated hamstring curl x 8+8
bw lunge 5 sec descent x 10, bw lunge x 10
hyperext x 12
seated calves x some
lower back was stiff during warm ups and felt tweaked. After set 1 of squats I decided they werenât happening for the day and I needed to do something that didnât hurt. Hack squats were a bad choice as hitting depth was impossible. Kept them light to somewhat overcome this.
Assuming my back cooperates, I will make this session up this week. I owe the squat rack 275 for 3 x 10.
5.19.15
40 mins cardio low intensity
incline bb 195 x 1 x 10, 200 x 2 x 10
smith mach decline 225 x 2 x 10, 1 x 15 amrap
Giant set x 3
flat flye x 8, decline flye x 8, decline partial press x 8
pek dek x 10, drop x 10
wide pushups x fail
Giant set x 3
banded ng incline db x 8, pronated x 8
banded dips slow descent x 8, regular 8
cable flye x 8, x 8
Lower back has loosened up. Should be good to go by Thursday for dlâs. Going to see LMT today.
incline bb - progress over the last 8 weeks has been good. Stronger and larger.
5.21.15
smith machine rows 6 x 12
ng pullups assisted x 3 x 12
giant set x 3
wide grip chins x 8+8+8
cable rows x 8+8+8
pullovers x 10, drop set x 10
bw pullups x fail
Giant Set x 3
Rack pull x 12
One-Arm Dumbbell Row x 8+8+8
Machine Row x 8, drop x 8
hammer strength pulldown x 10
Giant Set x 3
Standing EZ Bar Curl x 8+8+8
db conc curl x 10 w/5 sec negative
hammer curls 8, drop x 8
preacher curls x 6+6 partials
skipped dlâs due to lower back. Fuck.
got massage to try and help loosen up right side lower back/ass
5.22.15
Push press 135lb 3 x 10
btn press 3 x 12
Giant set x 3
laterals 8+8
rear laterals 8+8
rope front raise 10+10
db press 8+8
Close grip bench 3 x 10
bench dips 3 x 12
Giant set x 3
v bar pushdowns 8+8
overhead ext 8+8
decline db skullcrusher 8+8
close grip pushup to fail
feels and looks like my midsection is packing on the blubber faster than Iâd like. In lieu of reducing cals, I am upping my cardio back to 3 consistent days a week. Admittedly, the last couple of weeks have seen plenty of beer and many late evening waffles. Consistent cardio and less waffles should slow things down.
Today concludes eight weeks of Amit Sapirâs - Strong Bodybuilder Program. I followed it mostly as written with some minor changes along the way.
I made some progress, enjoyed the programming, and recommend it to others. Adjust the volume accordingly.
5.23.15
8.5 mile hike
1300 feet elevation gain
2:45 mins
5.24.15
ng wide cable rows 3 x 10
ng close cable rows 3 x 10
triset pec minor dips 3 x amrap
incline db press 3 x 12 55,65,75
mid back rope rows
ss banded tri pushdowns
ez grip bb curl
5.25.15
bb front squat 225 x 2 x 5, 205 x 2 x 8, 185 x 2 x 12
leg press 5pps x 3 x 15, 1 x 26 amrap
Giant set x 3
seated ham curls 10+10+10 triple drop
bulgarian ss 12 w/ 2 sec squeeze + 8 regular
extensions 10+10+10
hyperextensions x 15
seated calves 4 x bunch
tibia raises 4 x bunch
5.27.15
30 mins liss cardio
leg press right leg 25lbs 100reps took 5 sets 15 secs rest
ss x 3
bulgarian split squats 12 w 2 sec squeeze, 8 normal
extensions 8+8+8 triple drop
calves 4 x bunch
guts 6 x 12-20
5.28.15
wu - hips tight as ever
slight deficit dlâs (standing on 45âs) 365 x 5 x 5
smith machine cg bent over rows 4 x 12 -15
hack squats 4 x 15
giant set x 4
extensions x 20
wg chins x 8 w squeeze + 8 fast
ez bar curls x 12
machine preachers x 10
rope pushdowns 8+8+8 triple drop
Lower back is still not 100%. Probably should have backed off dlâs⊠I didnât.
Need to put in more work and rest if I am going to pull heavier weight.
no smith machine rows next week, replace with wg pulldowns.
the soles of my feet get major cramps when doing various mainly lower body exercises (dlâs, calves, split squats, lunges, etcâŠ) Only my soles and only when doing lower body work. Hips, ass, IT bands, and hamstrings are ridiculously tight, ALWAYS. Any ideas?
5.29.15
20 mins walk treadmill
Standing bb OHP 135x2x5, 120x2x10, 110x2x12
smith mach decline 205x3x15,1x13
chinups 3 x 10
giant set x 3
dips 10+8
side laterals 10+10+10 triple drop
rope pullovers x 25
pek dek 12+12
right leg only
lying leg curl 3 x 12
ss bulgarian split squat 12 w/2 sec squeeze, 8 normal
extension 10+10+10 triple drop
seated calves 4 x amrap
ez bar curls 3 x 12 30 sec rest
v bar pushdowns 3 x 8+8
ss hammer curls 2 x 8+8
skullcrusher 2 x 20
wrist roller x 3
various forearms x 6
5.31.15
40 mins liss bicycle
8 sets abs
stretch hips and hip flexors.
6.1.15
wu - mobility - goblet sq, bulgarian ss, bridge, hip airplanes, etcâŠ
back squats 275 x 5 x 8, 1 x 12
leg press 6pps 1 x 15, 3 x 20
giant set x 3
seated ham curls 10+10+10 triple drop
bulgarian ss 20 straight reps slow
extensions 10+10+10 triple drop
hyperext x 12
lower back improving.
felt weak today - keep an eye on volume over the next week or two to see if this continues.
bw = 181
6.2.15
15 min wu
cg bench 225 x 2 x 6, 205 x 2 x 9, 185 x 1 x 8 gassed, 175 x 1 x 14
incline bb 140 x 3 x 15, 1 x 16
ng pullups 3 x 10, 1 x 15
giant set x 3
decline flyes, flat flyes, flat partials - 10 squeeze+ 10 slow+ 10 partial
dips 12 2 sec squeeze +8 fast
ng wide cable rows 8+8+8 triple drop
rear delts 10+10 drop set
6.3.15
no training - didnât feel like it.
6.4.15
no power at the gym. doors locked at normal training time. fuck it.
6.5.15
wu
leg press right leg 25lbs 100 reps. 46 reps 1st set
db clean and ohp 5 x 5
decline smith bb x 4 x 15
chin ups 3 x 12, 1 x 8
giant set x 3
close ng cable rows 10 squeeze 2 sec+ 8 fast
rope pullovers x 20
pek dek x 12+12 drop set
pec minor dips x 20-25
side laterals 10+10 partials
band dislocates
band pull aparts x amrap
6.6.15
30 mins liss cardio
wu
dlâs 275, 315, 365 x 5, 385 x 2, 405 x 2
wg cable chins 3 x 12
right leg reverse lunge 3 x 20
db curls 3 x 8-12
db hammer curls 3 x 10
rope pushdowns 3 x 12
ng decline db skullcrusher 3 x 12
ss incline db curls 2 x amrap
cg bench pushups 2 x amrap
6.7.15
20 mins intervals 30/90sec
forearm reverse wrist curls
forearm roller and squeezer
right calve standing raises w db
stretch