July 4
DB Rows 70,60,50pd 3x13-15r 50pd, 50pd 2x13-15r
Incline Smith Bench Press 110, 90, 70pd 3x13-15r 50, 70pd 2x13-15r
Standing Ez Bar Curls 70, 55, 45pd 3x13-15r 65, 55pd 2x13-15r
Standing Calve Raises 150, 130, 120pd 3x13-15r 130, 120pd 2x13-15r
Damn this was a hard workout.
July 6
Seated Dumbell Presses 45,35,30pd 3x13-15r 40,40pd 2x13-15r
Back Box Squat 225, 205, 185pd 3x13-15r 185, 155pd 2x13-15r
Floor Press 145, 115, 115pd 3x13-15r 135, 135pd 2x13-15r
Ab Pulldown 3x10-13r 70, 80pd
Starting to wake up early now to work out, around 10. My nervous system wasn’t awake until late in the workout, so I couldn’t set a weight PR till the floor press. It’s strange, I know the exact moment it woke up.
Right after the “jump set” of ab pulldowns, going back to floor press. I didn’t even realize it till I started doing jumping jacks for no reason while my partner started the floor press. I just suddenly felt great, and had even stopped sweating! Weird.
July 7 7:00 PM
Lat PUlldown 160, 160, 150pd 3x8-10r///// 150, 140pd 2x8-10r
Flat Bench Press 185pd, 165, 155pd 1x6r 2x8-10r //// 175pd, 165pd 2x8-10r
Concentration Curls 40, 35, 25pd 1x4r 2x8-10r //// 30, 25pd 2x8-10r
Leg Press Calves 360pd 5x8-10r
Good workout, don’t up the weight on FBP or Conc Curls, try again for the same PR during the supergrowth phase.
Feeling strong.
July 8th workout
Military Press 125, 115, 115pd 3x8-10r 115, 95pd 2x8-10r
Leg Press 380, 360 360pd 3x8-10r 360, 340pd 2x8-10r
Skullcrushers (Got fucked, triceps just shot, couldn’t even do what normally would be a warmup weight. Took the day off)
Incline Situps 3x8-10r
July 9
Horizontal Cable Row 170, 170, 150pd 3x5-7r 160, 150pd 2x5-7r
DB Bench Press 85, 75, 75pd 3x5-7r 80, 75pd 2x5-7r
Dumbbell Standing Curls 45, 40, 37.5, 37.5, 37.5pd 5x5-7r
Calves
Had to do Horizontal Cable Row because I forgot my straps, without them it’s not even worth doing the Deadlift because it becomes a forearm exercise. Calves I did some seated calve raises but I’m going to drop them, I cramp up which keeps me from getting a good workout.
Looks like you’re doing well, keep it up!
[quote]Burst wrote:
Looks like you’re doing well, keep it up![/quote]
Thanks man, the gains are coming slowly but surely.
DB rows 75pd, 75pd 2x13-15r
Incline Smith Press: I tried to set a PR but I just felt really weak in this exercise. Had to drop the weight lower than I usually would. But at least I got two hard sets out of it.
Pinwheel Curls 35, 30pd 2x13-15r
Standing Calve Raises 130, 120pd 2x13-15r
Tried out pinwheels because all the cuffs for the weights were in use so I couldn’t do standing EZ bar curls like normal. I like them, will definitely put them in my next ramp.
Just working up to two top sets, back off week, even though the BBB calls for 3, gonna try just two. Try to set PRs really, then get back into the high volume/high frequency thing when Ramp 2 starts.
Jul 13
Well didn’t set PRs, I think I just need to really take my warm up more seriously. My nervous system is never awake anymore. I know I’m stronger but it doesn’t matter if I’m not awake enough in the morning.
10 AM
Back Box Squat 225 1x10, 1x13r
DB Overhead Press 50pd 1x13, 1x6
Floor Press 135pd 2x13
Ab PUlldown 3x10-12 80pd
July 16
Horizontal Cable Rows 180, 170pd 2x5-7r
Dumbbell Bench Press 85, 75pd 2x5-7r
Standing Dumbbell Curl 35pd, 25pd 2x5-7r
Standing Calve Raises
I hurt my shoulders playing tackle football about an hour after the workout, so I had to miss the last day of the supergrowth phase and go straight into the off day. I think my shoulders should be healthy enough for tomorrow’s first day. scary.
Ok, doing my own thing now.
Back Squat Day
285pd 5x1 rep Go for doubles next time.
Leg Press 340pd 2x8-10r (Change this to Wide Stance high foot-placement leg press)
Natural GHR Hamstrings were cramping so next time do 2-3x8-10r
Standing Calve Raises 140pd 3x8-10r (Up to 150pd)
Ab Pulldown 80pd 3x8-10r (Switch out Ab exercise each time)
Good day. On my main movement I’m trying to progress volume wise first, then add weight. So today I did 5 singles, I was aiming for 5-6 singles. So I met the volume range. Next time I will try doubles, ideally I will reach 5-6 sets of doubles, but I probably won’t gain that much from one session, so I keep doing doubles until I can do 5-6 sets of them, then I move up to triples and try to get 5-6 sets…etc. Once I can do the triples, I’ll up the weight. Or I might up the weight after doing the doubles, I’m not sure yet, I’ll see how this plan goes and judge how I feel once I accomplish the doubles.
On the accessory exercises I just try to up the weight whenever I can, but the main point of these is just to work on weak points and strengthen the muscles involved in the main exercise. I won’t try to force more weight on each week and cause myself to burn out.
On abs, I want to switch them out every time, alternating between a flexion movement and a stabilizing movement. This time was pulldowns, next time will be something like planches, next time will be crunches, etc.
I’m knocking on the door of that 3 plate squat. I should have it within the next two sessions, I believe.
July 22, 2009
Flat Bench Press 205pd 6x1rep Go for doubles next time.
Flat Dumbbell BP 70pd 2x8-10r
Skullcrushers 65pd 2x8-10r
Went for 225…but didn’t get it. Idk…seemed like I might’ve been able to looking at it before…kinda mad I totally failed on it and had to have some nearby benchers save my ass. Well I’ll stick with the 205 working weight anyways, but I think once I can do the doubles for 5-6 sets I’m going for 225.
Worked my chest and my triceps, got in got out, short productive workout.
July 24
Deadlift (straps) 325 6x1 reps (go for doubles)
Lat PUlldown 160pd, 150pd 2x8-10r
Db Rows (straps) 85pd 2x8-10r
Preacher Curls 65pd 1x7r, 1x3r
Barbell WEight holds 185pd 2x Time
Hanging Weight holds 2x Time
July 26
Shoulders
Face Pulls 2x12-15
Dumbbell High Pulls 3x8-12 30pd, 25pd
High Incline Smith Shoulder Press 50, 70, 90, 90pd 4x7-9r
Barbell Smith High Pull 4x8-10 70pd
July 28
Back Squat 285 3x2reps (stay with the weight, get more doubles)
Natural GHR 2x7r
Wide Stance High Placement Leg Presses 2x8-10r 340pd (Up the weight to 360pd)
(Forgot about Calves)
Pullups/Hang for time 1xFailure
Hard session, good work.
July 31
Bench Day
Flat Bench Press 205pd 5x2reps (Go for triples next time)
DB Bench Press 75pd 2x8-10reps (Keep the weight)
Skullcrushers 65pd 2x7-10reps (I think I’ll keep the weight here one more time)
Face Pulls 2x20reps
August 3
Deadlift Day
Deadlift (straps) 325pd 6x2reps (Go for triples)
Lat Pulldowns 160, 150pd 2x8-10r 110pd 1x8~really concentrated on contraction, used slow negatives.
Db Rows 85pd (straps) 1x9r 70pd (no straps) 1x11r
Heavy Weighted Holds 185pd 3xtime
(Forgot about Biceps)
Hanging Hold 1xtime
August 5
Shoulders n Grip
Face Pulls 2x12-15r
Dumbbell Upright Rows 25, 25, 20pd 3x8-10r
High Incline Shoulder Press 50, 70, 90, 90, 70pd 5x7-10r
Machine Side Raises 50pd 2x9-12r
Farmer’s Walks 60, 70pd 4 sets
Cable Side Raises 40pd 2x8-10r 30pd 1xHold for time at top
August 7
Leg Day
Yeaahhh, today sucked. It was most probably because I didn’t eat before I went to workout today and all the caffeine in the world couldn’t counter that. Weight felt too heavy, I tried to counter by buying one of those like peri-post workout shakes they offer at my gym, drank it down and went on the treadmill for like 10 minutes before I went back to squatting. Weight felt lighter…but it still wasn’t going to be a record setting workout. Lightened up a bit on the squats, did incline on the treadmill for a few minutes for my calves and chalked the day up to experience =/
Back Squat 285pd 1x2reps, 2x1reps 225pd 3x3-5reps
Incline Treadmill 8 mins
August 12
Deadlift 325pd 4x3r 1x1rep (Keep going for triples)
Lat Pulldown 160pd 1x11r, 1x5reps (Go up to 170 next time) 110pd BTN 1x7r
Db Rows (straps) 85pd 1x8-10reps (no straps) 70pd 1x11reps
Weighted Holds 205pd 2xtime
Preacher Curls 65pd 1x7r 55pd 1x8r
Good session, I actually had bench session yesterday, but it sucked big time. I took like 4days off extra to prepare for a golf tournament so I guess my first session back would suck, I lightened up and just put in some intensity, but the numbers weren’t worth writing down as I had to lower all the weights. But I guess now my nervous system is ready to rocknroll again because I set PRs all over in this session.