Wednesday 8/31/11
Cycle 8 Week 1
Triceps Day:
Close-Grip Bench Press:
45x12
135x12
155x10
175x8
195x4
Decline Bench Skullcrushers:
65x12
85x10
105x2 (too heavy) → 85x6
85x8
DB behind the head extention (French curl?):
4 sets of 8-12
DB Kickbacks:
25x12
30x10
35x8
V bar Pressdown:
3 sets…15,12,10 reps
Pronated Grip Pressdown:
3 sets…15,12,10 reps
Thursday 9/1/11
Cycle 8 Week 1
Shoulders:
Push Press:
45x12
85x5
115x3
135x5
150x5
170x8
Arnold DB press:
55x11
60x10
65x8
70x5
Rear Delt Flyes:
4 sets…15,12,10,8
DB Lateral Raises:
30x8,6
25x10
Geez looks like your push press is catchin up to mine. fml. Are you doing a sorta body part focus type thing?
[quote]AquaCruzer wrote:
Geez looks like your push press is catchin up to mine. fml. Are you doing a sorta body part focus type thing?[/quote]
Ha it wasn’t the best set. I did 185 for 6 last time I push pressed like a month ago. Been really sore, especially my rear delts from back day, so im assuming that’s why i only cranked out 8 reps today.
Yes, im training with a buddy who bodybuilds. He’s pretty fucking huge, but he’s only 5’8 which helps lol. So far i like the bodybuilding routine, its quite a lot of volume however…
Oh and went to the doc and got my height measured… looks like im 6’2.5 tall now… grew an inch and a half since freshmen year… lol
Nice, the past few sessions have looked good. wtf??? I had no idea you were 6’2" lol
[quote]AquaCruzer wrote:
Nice, the past few sessions have looked good. wtf??? I had no idea you were 6’2" lol[/quote]
Yeah i’m tall lol. Makes tha liftz a little harder, but it’ll pay off in the end 
How tall are you?
Friday 9/2/11
Cycle 8 Week 1
Leg Day:
Squats:
45x10
135x5
155x5
185x5
225x5
260x5
300x5
Good Mornings:
45x10
95x10
115x10
135x10
HS Leg Extensions:
50lb per leg x 12 reps x 4 sets
Foam rolls, shoulder mobility, all that jazz
It’ll definitely pay off. I’m 5’10, maybe 5’11 iunno doesn’t really matter haha.
[quote]AquaCruzer wrote:
It’ll definitely pay off. I’m 5’10, maybe 5’11 iunno doesn’t really matter haha.[/quote]
Yeah. Ive long limbs short torso… im in the wrong sport lol
Monday 9/5/11
Cycle 8 Week 2
Chest Day:
Decline Bench Press:
45x12
95x5
135x10
155x8
185x6
Flat Bench Press:
135x5
170x3
195x3
220x3
DB Flat Press:
70x10
80x8
90x6
100x3
DB Incline Press:
65x9
65x8
65x5 (Gassed at this point)
Cable Flyes:
3 sets…20,15,15 reps
Workout done in an hour
Tuesday 9/6/11
Cycle 8 Week 2
Biceps day:
Partner and I decided to do bi’s today instead of deadlifts. Was a really dull rainy and tiring day for me so I was all for it.
BB Curl:
45x12
95x12
105x10
115x8
135x7 (PR)
DB Preacher Curl:
30x12
35x10
40x6 + 2 (assisted with other arm)
35x10
DB Hammer Curl:
50’sx10,8,8
Cable Curls:
3 sets…20,12,10
DB Incline Curl:
25x8,8,8
That’s all she wrote, Squats tomorrow
Wednesday 9/7/11
Cycle 8 Week 2
Leg Day:
Squats:
45x10
95x5
135x5
185x5
225x2
240x4
270x3
305x6
Good Mornings:
45x10
95x10
115x10
135x10
Leg Extensions:
3 sets of 12,10,8
Gym closed.
Thursday 9/8/11
Cycle 8 Week 2
Shoulder Day:
Push Press:
45x10
65x5
95x5
115x3
140x3
160x3
180x7 (222lb 1RM)
DB Arnold Press:
45x12
50x10
60x8
DB Rear Delt Raise:
25x12,12,12
EZ bar Upright Rows:
70x12
80x10
90x8
super set with:
DB Lateral Raise:
20x10,10,10
Foam Rolls and shoulder mobility and stretching
Friday 9/9/11
Cycle 8 Week 2
Back Day:
Shoulder prehab/rehab:
DB Protraction
DB Retraction
Posterior Capsule Stretch
3 circuits of 12 reps each
Shoulders stopped clicking after doing these which made me excited and they also felt better.
BB Bent Row:
45x20
95x5
135x3
160x3
185x3
220x9 (straps)
DB Row:
105x10,10,10,10
Various Grip Pull Ups:
4 sets of 5
Low Pulley Row:
100x15
120x15
140x15
160x15
Cable Face Pulls:
3 sets of 15
Monday 9/12/11
Cycle 8 Week 3
-Foam Rolling
-Shoulder Dislocations and Behind the neck presses with a stick
-DB Cuban Rotations 2 sets of 12 (15 lb)
-DB External Rotations 2 sets of 12 (15,10lb)
Push Press:
45x10
85x5
115x3
135x1
150x5
170x3
190x6 (PR - 228lb 1RM)
Various Grip Pull Ups:
10,10,9,6
DB Military Press (failed…shoulders click too much)
40x15
55x10
55x9
stopped there, i cannot do this movement, at least not yet
Low Pulley Row:
120x15
140x15
160x15,15
Skullcrushers: (Short rest)
80x10,10,10
70x15,13
20 minutes on treadmill @ 3.5mph on a 10.0 incline
Hip/hamstring/calf stretching
Tuesday 9/13/11
Cycle 8 Week 3
-Foam rolling
-Stretching
Deadlift:
135x5
185x5
225x3
275x1
320x3
365x3
410x3
455x0 Miss 
Deficit Deadlifts: (standing on 2 plates)
225x5 for 5 sets
-Pull up retractions 2x12
-Posterior Capsule Stretch 2x12
-BB Shrug Ups 2x12
-Face Pulls 2x15
Shoulders are starting to feel better and better. Found out my weakness on the deadlift is off the floor rather than lockout.
Nice pushing pressing man, you’ll be repping 200 in no time.
What are you planning on doing to work on that DL weakness, aside for deficit pulls?
[quote]AquaCruzer wrote:
Nice pushing pressing man, you’ll be repping 200 in no time.
What are you planning on doing to work on that DL weakness, aside for deficit pulls?[/quote]
Not sure yet, got any suggestions?
[quote]Dlouda wrote:
[quote]AquaCruzer wrote:
Nice pushing pressing man, you’ll be repping 200 in no time.
What are you planning on doing to work on that DL weakness, aside for deficit pulls?[/quote]
Not sure yet, got any suggestions?[/quote]
First of I’d definitely search around and ask some of the vets around here for advice. I have the same weak point in my DL, as of now I’m doing snatch grip DLs to increase the ROM. Aside from that I’m not really doing much. I’ll probably work on my back strength, which can’t hurt at all.
[quote]AquaCruzer wrote:
[quote]Dlouda wrote:
[quote]AquaCruzer wrote:
Nice pushing pressing man, you’ll be repping 200 in no time.
What are you planning on doing to work on that DL weakness, aside for deficit pulls?[/quote]
Not sure yet, got any suggestions?[/quote]
First of I’d definitely search around and ask some of the vets around here for advice. I have the same weak point in my DL, as of now I’m doing snatch grip DLs to increase the ROM. Aside from that I’m not really doing much. I’ll probably work on my back strength, which can’t hurt at all.[/quote]
Word. Well it seems that I’m going to have to take time off of squats and deadlifts because my left hip undergoes some serious pain afterwards… especially when i squat. I researched it and it has all the symptoms of hip bursitis, which fucking sucks. It started a long time ago when I squatted 3x a week doing 5x5. I squatted really wide with a PL stance and it flared up after about 4 months of doing that so i stopped squatting 3x a week.
Started 5/3/1 and squatted once a week with a much narrower stance and the pain went away for the most part, but it came back. Going to try and see a Sports MD and see what he says. Main goal right now is to work on rehabing my clicking shoulders and just keep lifting whatever I can lift. Im pretty bummed about stopping squats / deads for some time, but hopefully it won’t be longer than a cycle or two before I can come back…
Wednesday 9/14/11
Cycle 8 Week 3
Arms:
Crazy 8’s J. Meadows style:
V-bar Pushdowns @ 40lb
DB Kickbacks @ 20lb each hand
Decline Skullcrushers @ 70lb
Ez Bar Curl @ 70lb
DB Hammer Curl @ 30lb each hand
Concentration Curl @ 25lb
4 circuits of 8 reps per exercise
-Incline DB Retractions 35lbx12reps for 3 sets
-Incline Prone Y’s 10lbx12reps for 3 sets
-Prone Internal Rotations 10lbx12reps for 3 sets
20 minute walk on treadmill @ 3.5mph with 10.0 incline