Cycle 6 Week 4
Tried to set some new PRs this week, failed most of them, mostly because it was just trying to beat something from only a week ago. For the most part this was just a repeat of week 3. Each lift was a different day
Bench Press - 280x1 but my spotter might have helped without me asking, not a lot so it was hard to tell if it was 100% me
Squat - 275 x 7
BB Row - Changed my setup a bit, pyramid up to 225x5 then back down to 135x20, about 10 sets total
OH Press - 175x1 was SLOW so I didn’t try 185 as planned
Front Squat - 225x6 PR
Pullups - Weighted 7 sets of 3
Next cycle new assistance lifts and probably 5/3/1 for overhead press, keeping front squats multiple sets of 225+ to get comfortable in that range.
Cycle 7 Week 1 Part 1
Bench - 265 x 1 x 3
DB Bench - 95 x 11
Military Press - 75/95/105 x 10
DB Flys / Reverse Flys
Closegrip Bench - 135/140 x 15/13
Squat - 195 x 10/10/10/10/12
RDL - 105/115/135 x 10
BB Row - 165 x 8/8/8/8/15
V-grip Pulldowns - 100/110/120 x 10
DB Curl - 32/35/37 x 10
Shrugs - 225 x 20
Standing Calf Raises
Cycle 7 Week 1 Part 2
OHP - 130 x 8
Incline DB Press - 50/55/60 x 10
HS Decline Press - 110/120/130 x 10
Arnold Press - 20/25/30 x 12
Tricep Extension Machine
Front Squat - 215 x 3/3/3/3/5
Front Squat Hold - 405, then full walkout with 355 for 15 seconds
Deadlift - 135/155/175 x 10
Leg Extension / Leg Curls
Pullups - Assisted, 3 sets of 7
HS High Row - 90 + 25/45/65/10 x 10/8/6/15
Face Pull / Curl Machine x 15 reps
Good/Bad Girl machine - 3 sets of 20
Cycle 7 Week 2 Part 1
Bench - 270 x 1 x 2
Bench - 185 x 15
Military Press - 85/105/125 x 10
DB Flys / Reverse Flys
Closegrip Bench - 135/140 x 15/14
Squat - 220 x 10/10/12
RDL - 115/130/145 x 10
Ab Machine - 1 set of 18
Leg Curls
BB Row - 180 x 8/8/15
V-grip Pulldowns - 110/120/130 x 10
DB Curl - 35/37/40 x 10
Shrugs - 235 x 20
Standing Calf Raises
BB Wrist Curls
Cycle 7 Week 2 Part 2
OHP - 140 x 6
Incline DB Press - 55/60/65 x 10
HS Decline Press - 115/125/135 x 10
Arnold Press - 25/30/35 x 12
Tricep Extension Machine
Front Squat - 235 x 3/3/5
Front Squat Hold - Not getting any better at this, might phase these out, not sure if helping anymore
Deadlift - 145/165/185 x 10
Leg Extension / Leg Curls
Pullups - BW x 3/4/4/5/5
HS High Row - 90 + 30/50/70/12.5 x 10/8/6/15
Face Pull / Curl Machine x 15 reps
Good/Bad Girl machine - 3 sets of 20
Plan for next few months. Decided to keep bulking for another 2 months, should be near but still under 250lbs by then. Then will maintain weight for 2 months and slowly transition to strength training and maybe move to upper/lower split with 4 days. Around May or so will start cutting weight a bit for summer.
Plan for lifts
Bench - Should get to a solid 300 or so, goal is to maintain that at lower BW next summer
Squat - Repeating 1 more high rep cycle then slowly transitioning to lower reps
BB Row - No changes
OHP - Switched to 5/3/1 reps this month, hopefully will get progress with that, 1RM not a big deal just want to hit PRs each month
Front Squat - No Changes, Goal is 275x5 and 315x1 next few months
Pullups - No Changes
Cycle 7 Week 3 Part 1
Bench - 280 x 1
DB Bench - 95 x 13
Military Press - 95/115/135 x 10/10/6
DB Flys / Reverse Flys
Closegrip Bench - 135/145 x 15/15
Squat - 245 x 12
RDL - 115/135/155 x 10
Ab Machine - 1 set of 20
Leg Curls / Extensions
BB Row - 200 x 13
V-grip Pulldowns - 120/130/140 x 10
Shrugs - 245 x 20
Standing Calf Raises
More BB rows with various weights and reps
Cycle 7 Week 3 Part 2
OHP - 150 x 4
Incline DB Press - 60/65/70 x 10
HS Decline Press - 120/130/140 x 10
Arnold Press - 30/35/40 x 12/10/8
Tricep Extension Machine
Front Squat - 255 x 5
Front Squat Hold - 315 x 30 seconds
Deadlift - 155/175/195 x 10
Leg Extension / Leg Curls
Pullups - 15lbs x 3 x 7
HS High Row - 90 + 40/60/80/15 x 10/8/6/15
Face Pull / Curl Machine x 15 reps
Good/Bad Girl machine - 3 sets of 20
Cycle 8 Week 1 Part 1
Bench - 270 x 1 x 3
DB Bench - 95 x 11
DB Press - 42/45/47 x 10
Machine SS - Flys / Reverse Flys / Lat Raise / Tricep Extensions
Squat - 200 x 10/10/10/10/12
RDL - 115/130/145 x 10
BB Row - 155 x 10/10/10/10/15
Pulldowns
Incline Curls - 20/25/25 x 12
DB Shrugs - 110 x 20
Standing Calf Raises
Cycle 8 Week 1 Part 2
OHP - 135 x 6 - was supposed to be 8 but at different gym with fat bar
Bench - 155/170/185 x 10/10/9 - hit the rack on the 9th rep like a newbie, blame it on gym again
Front Lat Raise - 15/20/20 x 12 - hit the ceiling a few times because gym sucks
Dips - BW x 10/10/12
This workout sucked and I split it between several hours at work at a gym I don’t normally go to, was also wearing jeans and was trying not to sweat too much
Front Squat - 220 x 3/3/3/3/6
Front Squat Hold - 325 x 28 seconds
Deadlift - 165/185/205 x 10
Leg Extension / Leg Curls
Pullups - Assisted x 8/8/4/4
DB Row - 80/85/90 x 10/10/12
Upright Row - 65/75/85 x 12
Reverse Curls - 55 x 12/12
Good/Bad Girl machine - 3 sets of 20
Cycle 8 Week 2 Part 1
Bench - 275 x 1 x 2
Bench - 190 x 15
DB Press - 42/45/47 x 10
Machine SS - Flys / Reverse Flys / Lat Raise / Tricep Extensions
Squat - 225 x 10/10/12
RDL - 115/135/155 x 10
Abs / Leg Extensions
BB Row - 170 x 10/10/15
Cable Pulldowns
Incline Curls - 22/25/27 x 12
DB Shrugs - 115 x 20
Standing Calf Raises
Cycle 8 Week 2 Part 2
OHP - 145 x 6
Bench - 165/175/195 x 10/10/10
Front Lat Raise - 20/20/20 x 12/12/9
Dips - BW x 12 and 25lbs x 10
Tricep Extension Machine
Front Squat - 240 x 3/3/6
Leg Raises
Leg Extension / Leg Curls
Deadlift - 175/195/215 x 10
Pullups - BW x 4/4/4/5/5
DB Row - 85/90/95 x 10/10/12
Upright Row - 70/80/90 x 12/12/10
Reverse Curls - 60 x 10/10
Good/Bad Girl machine - 3 sets of 20
Will be doing the next 2 months with weights on Sat/Sun Tue/Thu so every bodypart is hit every 5 days and main lift is hit every 10 days.
Cycle 8 Week 3 Part 1
Bench - 285 x 1
DB Bench - 95 x 12
DB Press - 45/47/50 x 10/10/8
Machine SS - Flys / Reverse Flys / Lat Raise / Tricep Extensions
Squat - 250 x 12
RDL - 125/145/165 x 10
Abs / Leg Extensions
BB Row - 190 x 18
Cable Pulldowns
Incline Curls - 25/27/30 x 12
DB Shrugs - 120 x 20
Standing Calf Raises
Good week, didn’t feel 100% going into most of the workouts but still PRs on all the main stuff.
Cycle 8 Week 3 Part 2
OHP - 155 x 4
Bench - 165/185/205 x 10/10/8
Front Lat Raise - 20/25/20 x 12/8/10
Dips - BW x 10s
Tricep Extension Machine
Front Squat - 260 x 4 (Did again for 5 reps on “Deload” day)
Leg Extension / Leg Curls
Deadlift - 185/205/225 x 10
Pullups - 20lbs x 3/3/3/3/3/3
DB Row - 90/95/100 x 10/10/12
Upright Row - 70/80/90 x 12/12/12
Reverse Curls - 65 x 10/8
Good/Bad Girl machine - 3 sets of 20
Cycle 9 Week 1 Part 1
Bench - 270 x 1 x 3
DB Bench - 95 x 11
Seated OHP - 75//95/115 x 10
DB flys and reverse flys
Closegrip Bench - 135 x 20
Squat - 220 x 8/8/8/8/10
RDL - 135/145/165 x 10
Ab Machine
BB Row - 165 x 10/10/10/10/15
Closegrip Pulldowns - 110/120/130 x 10
DB Curls - 35/37/40 x 10
BB Shrugs - 245 x 20
Standing calf raises holding 45lb plate
Cycle 9 Week 1 Part 2
OHP - 140 x 7
Incline DB Press - 55/60/65 x 10
Decline HS - Worked up to 3 PPS x 10
Arnold Press - 20/25/30 x 12
Tricep Extensions - 20 reps
Front Squat - 225 x 3/3/3/3/5
Leg Extensions / Curls
Deadlift - 205/225/245 x 10
Asst Pullups - 90 x 7/7/8
HS High Row - 125/145/165/105 x 10/8/6/15
Face Pull - Sets of 15
Bicep Curl Machine - Sets of 15
Good/Bad Girl Machine - 20 sets each x 3 sets
Cycle 9 Week 2 Part 1
AM
Bench - 280 x 1 x 2 Horrible day think spotter helped on both of them
Bench - 195 x 13
DB flys and reverse flys
PM
Bench - 225 x 3 for 5 sets
Seated OHP - 75//95/115 x 10
Closegrip Bench 155 x 8
Squat - 245 x 8/8/10
RDL - 135/155/175 x 10
Leg Extensions
Ab Machine
BB Row - 185 x 10/10/15
Closegrip Pulldowns - 120/130/140 x 10
DB Curls - 32/37/42 x 10/10/9
BB Shrugs - 265 x 20
Standing calf raises holding 45lb plate
Cycle 9 Week 2 Part 2
OHP - 150 x 5
Incline DB Press - 60/65/70 x 10
Decline HS - Worked up to 3 PPS + 5lbs x 10
Arnold Press / Tricep Extensions
Front Squat - 245 x 3/3/5
Leg Extensions / Curls
Deadlift - 225/245/265 x 10/10/8
Pullups - BW x 4/5/5/5/4
HS High Row - Worked up to 170lbs per side for 6 reps then dropped to 105lbs for 15
Face Pull - Sets of 15
Bicep Curl Machine - Sets of 15
Good/Bad Girl Machine - 20 sets each x 3 sets
Cycle 9 Week 3 Part 1
Bench - 290 x FAIL
DB Bench - 95 x 11
Seated OHP - 95/115/135 x 10/8/5
DB flys and reverse flys
Closegrip Bench 135 x 19
Squat - 270 x 10
RDL - 135/160/185 x 10
Leg Extensions / Curl
Ab Machine
BB Row - 205 x 15
Closegrip Pulldowns - 130/140/150 x 10
DB Curls - 35/40/45 x 10/8/6
BB Shrugs - 275 x 20
Standing calf raises holding 45lb plate
Cycle 9 Week 3 Part 2
AM
OHP - 160 x 3
Incline DB Press - 65/70/75 x 10/10/7
PM
Bench Press - 225 x 3 x 5
Arnold Press / Tricep Extensions
Front Squat - 265 x 4
Leg Extensions / Curls
Deadlift - 205/255/275 x 10/10/8
Pullups - 7 sets of 3, weighted with 15-20lbs
HS High Row - Worked up to 4PPS for 5
Face Pull - Sets of 15
Bicep Curl Machine - Sets of 15
Good/Bad Girl Machine - 20 sets each x 3 sets