DB Bench Press 80pd 3x3-5
DB Shoulder Press 50pd 3x5-8 +5pd
Weighted Dips 3x3-5 65pd
Machine Flyes 1x70, 1x50, 1x30
Machine Side Raises 1x70, 1x50, 1x30
Rope Pressdown 1x100 1x80
Rope Crunches 1x100 1x120
Back Squat 255pd 3x3-5
Smith Pendley Rows 160pds (on bar)
Weighted Pullups 1x3-5 25pds
Machine Horiz Rows 130, 110, 90pd +20
Pulldowns 125, 112.5, 100pd
Barbell Curls 3x3-5 85pd
Hammer Curls 40, 35, 27.5pd
Bent Over Db Delt Raise 22.5pd 12, 10, 8
BTN Tricep Press 55pd 12, 10, 2
Good workout.
Back Squat 155pd 2x12-15
Leg Press 340pd 3x4-6
Good Morning 155pd 3x4-6
Hack Squats 100pd 3x10
Leg Curls 70pd 3x10 +10
Calf Raises 120pd 3x12 +10
(stretch quads and hams)
Yesterday’s workout
DB Bench Press 80pds 3x4-6 +1rep
Db Shoulder Press 55pd 3x5-8 +1rep
Weighted Dips PITT-force style 55pd, 45pd 8r, 7r
(obviously I’ve never done this before, I over guessed the amount of weight, I think you’re supposed to get you’re 8rm and stretch it out to like 12-13 reps or so, I overguessed the weight I needed. Next time I’ll use 35pds)
Flat Smith Bench Press 110pd (on bar) 3x6-9r +2rep
Machine Side Raises 70pd 3x10-12 +2reps
Straight Bar Pushdown 110pd 3x6-9 +2reps
Rope Crunches 2x15 120pds +10pds
Deadlift Ramp up to 5RM bar, 135, 185, 225, 275, 295, 315pd +1rep
Pulldowns 12, 10, 6, 6, 100pd, 112.5pd, 125pd 125pd (goal is to be able to do 12, 10, 8, 6 increasing weight each time)
Hyperextensions 2x10-12 1x6 60pd +4 reps
Kroc Rows 1x20+ reps 60pd +5pd
(stretch back)
So on deadlift, except for the first 2 sets where I go to 10 reps, all the warmup sets are 5 reps. When I say I want to add 1 rep, I want my last set to have 1 more rep. So I’m ramping up to 6RM with 315 next time. When I get to like 9RM, I’ll up the weight again.
For pulldowns my goal is 12, 10, 8, 6 always upping the weight by 10pds, when I can do that, I up the starting 12 rep set by 10 pds.
Hyperextensions I came up short on the last set by 4 reps, so I want to hit that rep range on all work sets before I move up a weight.
Kroc rows are done without straps.
I’m playing around with exercises and splits right now, but the important thing is that I’m definitely getting stronger. I can look back and see how I’ve increased in weight on certain exercises, so everything’s going good.
High Incline Smith Press 5RM 100pds on bar +1rep
Weighted Dips 5RM 60pds +1rep
Machine Side Raises 3x10-12 70pds +20pds
Straight Bar Pushdown 3x8-11 110pd
Db Shrugs 8-12RM 60,70,80,85pds
Db 1-arm BTN Ext 2x6 25pd, 30pd
First two exercises I worked up till the 5RM. Smith Press did bar, 50, 75, 90, and 100. Dips I did bodyweight, 25, 35, 45, 55, 60.
Got rep PRs in Machine side raises and the straight bar pushdown. Gonna keep pushdown there.
By the time I get to the Db Ext my tris are beat…but I think I’ll keep them in there unless I really think they aren’t necessary.
Oh on the High Smith Inclines I didn’t use a seat with a back. Didn’t want to haul the thing through all these people and the whole gym so whateva.
Front Squat 5RM 185pd +1rep
Good Mornings 5RM 155pd +1rep
Leg Press 10RM 320pds +1rep
Natural GHR 2xFailure
Hack Squats 100pds 2x10
Calf Raises 110pd 2x12
Front Squat did bar, 95, 115, 135, 155, 185pd. Good Mornings did 95, 115, 135, 155. Leg Press did 90, 180, 270, 320. Very tiring, good workout.
Db Bench Press 4RM 85pds
Barbell Curls 5RM 85pds
Incline Smith Bench Press(3) 3x8-11 110pds
Hammer Curls 10RM 37.5pds
Calve Raises 2x12 140pds (G)
Cable crunches 2x12 130pds
Cable Curls 2xFailure 40pds
Lat Pulldown 12, 10, 8, 4 100, 112.5 125, 137.5pd
Hyperextensions 3x10-12 60pds
Kroc Rows 1x20+ 65pds
Cable Crunches 2x10 130pds
Calve Raises 2x12 (G)140pds
Was warming up for deadlifts and let my form slip on my second to last ramp up set, felt a tweak around my upper left trap area…like a tearing tweak. It was mild, but definitely noticeable as in not normal.
I backed off, paced around a bit, tried to get some blood to the area, loaded up my final weight, did one rep and felt it again so I just stopped right there. I think I wasn’t tense enough, maybe let my arms hang loose and then suddenly jerk up the lift, might’ve caused it. I continued the rest of the workout, set PRs but it honestly just didn’t feel like a good back day without the deadlift.
I’d rather live to lift another day though, so whatever. Just gotta remember not to let my form slip up, especially deadlifting.
High Incline Smith Press 100pds 8RM +1rep
Weighted Dips 6RM 60pds +1rep
Machine Side Raises 3x6-9 90pds +1 rep
Straight Bar Pushdown 3x8-11 110pds
Db Shrugs 60 70 80 85 8-12RM
Db 1-arm BTN Ext 2x6 30, 35pds
Calve Raises 2x10-12 130pds
Cable Crunches 1x10 1x6 130pds
On the High Incline I used a seat witha back this time and it was definitely easier to put up weight, so I’m going to use one with a back from now on.
On Cable crunches, holding the peak contraction for a second each rep definitely made it harder and I felt it more in my abs and less in my hip flexors. Good stuff.
Front Squat 185pd 6RM +1rep
Good morning 155pd 6RM +1rep
Leg Press 330pd 10RM +1rep
Natural GHR 2xFailure
Leg Extension 90pds 2x10 +1 set
Calf Extensions 130pds 2x10-12
Can tell i’m progressing with the GHR’s because it takes less helping with my arms to perform a rep.Soon enough I will be able to do reps through the full range of motion without having to push up.
Also, on the extensions I’m holding the top of the rep for a count of one-one thousand.
Db Bench Press 85pds 5RM +1rep
Barbell Curls 85pds 5RM +1rep
Incline Smith Bench Press
Hammer Curls 10RM 37.5pd
Cable Crunches 130pd 2x11
Calf Raises 160pd (G) 2x10-12RM
Didn’t get a rep PR this time on the barbell curls, on the Incline Smith I didn’t even get close to the rep range I wanted. So I wound up just hitting failure a couple of times with some drop sets. Annoying day at the gym.
Deadlift 315pd 6RM +1rep
Lat Pulldowns 100,112.5,125,137.5pd 12 10 8 6reps +10pds
Db Hyperextensions 60pds 1x10 1x8r +2reps on second set
Kroc Rows 70pds 20+reps Get rep PR
Face Pulls 60 80pds 2x20
Intermittent Fasting is something that I’ve known about for quite some time, but I’ve never really applied it to my lifestyle.
I tried it a couple of days, and it didn’t seem too bad. I’m wanting to give it legitimate go for a couple of months, or less if I start losing muscle mass quickly, feel too shitty etc. It always made sorta sense to me, goes with the train of thought used by guys who are dieting where they try to take in most of their carbs pre and post-workout.
Makes sense to me that eating most of your calories pre and post-workout would result in more efficient use of the calories. So yeah, I’m starting tomorrow, well technically today since the fasting starts after around 8pm the previous day.
Incline Seated Smith Press 100pds 9RM +15pd
Weighted Dips 60pds 7RM +1rep
Machine Side Raises 3x7-10 +1rep range
Cable Straight Bar Pushdowns 110pds 3x8-11
Db Shrugs 60 70 80pds 8-12 RM
Cable Side Raises 30pds 2xFailure
Today was the first day on IF…overall a shitty day because I got 2 hours of sleep, actually it’s more like a nap because I slept from 7-9PM, so I went the entire night without sleeping. Definitely never going to do that again. I just couldn’t get to sleep, even laid there from 5-6 :30 in the morning before I gave up and started my day.
I felt terrible the entire morning after that, and the fact that I had been awake for the ENTIRE 16 hour fast made it even worse. Usually people set it up so they’re only up through about 5-6 hours, they spend most of the fast sleeping, but since I didn’t sleep through the night I was awake the entire time, so that really wears on your mind.
Overall, after I took another nap and got my pre-workout meal in though, I felt pretty good.
Set PRs in the gym today, gotta go get in another 2000 cals or so before I sleep but that’s fine.
First day of the Intermittent Fasting Experiment.
9:15 AM
Back (AM session)
Lat Pulldowns 20, 15, 12, 10r 80 - 100pds
Dual Axis Horizontal Row 20, 15, 12, 10r 70 - 90pds
Hyperextensions 20, 15, 10r bdywght - 25pd
In the AM sessions, I focus more on the quality of the exercise, than the weights. I expect weight progression to be slower in the AM.
Workout thoughts: Definitely not used to working out in the morning…shit I’m not even used to being awake around this time. Strength is pretty affected, but I expected this and have all my AM sessions be in the higher rep range, usually consisting of mostly “isolation” exercises.
Daily/Random thoughts: First time I started feeling hungry was after the workout, almost immediately. Had coffee this morning, might be a necessity for the workouts. Coffee had calorie-free sweetener. Will have first meal around 2:30ish in the PM, should workout around 4: 30.
March 23rd, 1st day of Intermittent Fasting Experiment
6:36PM
Back (PM session)
Rack Pull 20 reps 275pds +2reps
Lat Pulldown (close grip) 12, 8, 6r 100pds, 110pds
Kroc Rows 1x13 reps 65pds
Cable Horizontal Rows 1xFailure 90pds 9 reps
Phew, I underestimated how tired my back would be from the AM session. I just have to get used to it, it’s been a very long time since I’ve done anything “high volume”. This is high volume to me since I’ve been doing less volume than this for a while now.
Kroc rows, will aim for 20 reps, I left my straps back home when I went down for spring break! So now I have to use a mixed grip for deads…I could ask for them to be mailed up…but this might be a good opportunity to strengthen my weak grip and work with deadlifts for higher total volume. I’m not going by sets, I just warm up to my work weight and hit a certain rep number in as many sets as it takes.
Twice a day training is something I’ve never done, so I’m sure there’ll be tweaks and stuff until I find a good setup, but I think I like the way it is.
Time to eat!, next post will be my final fitday calorie stats.
Total Calories: 2674
Fat: 105.7g
Carbs: 281.9g
Protein: 176.4g
Macro breakdown: Fat=34% Protein=25% Carbs=41%
Yeah, today I messed up and only got maintenance calories in. I could give excuses as to why, but I won’t.
Maintenance for me, by the way, is around 2600 calories. Determinded it through a calculator, then I ate that much consistently for a couple weeks.
Tomorrow is another day…well technically today.
March 24th
2nd day IF experiment
Chest and Biceps AM session
Machine Bench Press 20, 15, 12, 10r 40-60-70-80pds
Cable Flyes 15, 12, 10r 30-35-40pds
Machine Curls 15, 12, 8r 20-30-40pds
Hammer Curls 12, 8r 25-27.5pds
Biceps a little sore today from yesterday’s rowing. Going to aim for about 3000 cals today. I got a feeling like whole milk is going to be a larger staple of my diet.
March 24th
2nd day IF experiment
Chest and Biceps PM session
Flat Bench Press 12, 10, 3, 6r/// 95, 135, 155, 175pds
Db Bench Press 12, 10, 6r/// 50, 40, 60pds
Barbell Curl 12, 10, 3, 4r/// 45, 55, 70, 70pd
Cable Straight Bar Curl 12, 10, 3, 6r///40, 50, 60, 70pd
I don’t want to fatigue my muscle too much for my last actual work set, so from now on I’ll have my second-to-last set be about half the reps of the work-set or so. Just want to have my last set be fresh.
Flat BP- perfect set all around, up the final workset by 10pds
Db Bench Press - went too heavy on my first set, supposed to be warmup. Drop first set to 40 pds.
Barbell Curl- Try to get work-set to 6 reps.
Cable Straight-Bar Curl- Up the work-set to 80 pds
So far, I’m liking the two-a-day thing. Short sessions, but at the end of the day I’ve gotten a good amount of work done. Time to eat.