Tuesday 4/3/12
Cycle 6
Week 1
Day 3
HFS
Bench Press: 95x5,135x5,185x5x3 sets
Squat: 45x10,135x5,205x5x3 sets
Press: 45x10, 95x5x3 sets
Arms
CGBP (235)
135x3
165x5
185x5
205x5
Skullcrushers
80x12x3 sets
Straight Bar Triceps Pulldowns
70x12x3 sets
EZ Bar Curls
65x10
75x10,10
Slow negatives
Cross Body Hammer Curls
30x10,8,8
Machine Preacher Curls (One armed)
50x10x3 sets
Comments
PUMPPPP. Couldn’t scratch my back cause my arms wouldn’t bend far enough lol.
Haven’t posted in a few days due to easter holidays and such. HFS wasn’t for me, so I’m cutting it out and adding sprints back in for conditioning. Also decided to replace push presses with strict presses, just like Jim Wendler intended. This is how today went:
Monday 4/9/12
Cycle 6
Week 2
Day 1
[b]Shoulders/Biceps[/b]
Strict Press (170)
45x10,10
95x5
120x3
140x3
155x8 (PR Est. 1RM @ 196)
Noticed how much stronger my lockout is compared to the starting position off the shoulders. Pretty sure that has something to do with doing push presses for a long time. The leg drive helps the weight go up off the shoulders, and as it clears the head, the triceps and shoulders have to do more work. In my opinion, this made my lockout strong, but left the “off the shoulders” part of the lift weaker.
Wide Upright Rows
45x8
85x12
95x12,11
1 minute rest
DB Rear Delt Flyes
25x12x3 sets
Machine Lateral Raises
50x10x7 sets
30 second rest each
Machine Rear Flyes
85x12x7 sets
30 second rest each
DB Curls (Strict, Alternating)
30x12
35x12,10+2
1 minute rest
Ez Bar Preacher Curls
50x12x7 sets
30 second rest each
Treadmill Sprints (@ 12.0 mph)
1- 20 on 10 off
2- 15 on 15 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off
Plate of Lamb
Baked Sweet Potatoes
No idea what the cals/macroes are…
Tuesday 4/10/12
Cycle 6
Week 2
Day 2
[u]Legs[/u]
Squat (370)
45x10
95x5
135x5
185x5
225x3
260x3
300x3
335x5 (PR, Est. 1RM @ 390)
Leg Press
400x15
490x12
580x10
670x8 (PR, as far as I remember)
Single Leg Curl
35x12x3 sets
Leg Extension
110x12x7 sets
30 second rest
Seated Leg Curl
90x12x7 sets
30 second rest
Treadmill Sprints (@ 11.0 mph and 2.0 incline)
1- 20 on 10 off
2- 15 on 15 off
3- 15 on 15 off t
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off
Comments
Last time I did 335 I only did it for 3 and it was heavy (due to running daily). Then I hit 345x3, which was fucking hard (again, running daily). I’m still running, and 335x5 was not bad. I probably had another rep or two left in the tank, but I was happy with 5. Lots of volume and legs are already sore. Running was hard after all the leg work. Expectin’ some srs soreness tomorrow lol.
Some good news! Officially enrolled in a bartending school program starting the third week of May. Tryina make some $$$ this summer.
Thursday 4/12/12
Cycle 6
Week 2
Day 3
[u]Chest/Triceps[/u]
Bench Press (255)
45x10
135x5
155x3
185x3
205x3
230x5 - eh, bad set up on the bench. The weight was moving from side to side during the set and I wasn’t tight at all.
Incline Bench Press (235)
45x10
135x8
165x8
190x6 - This was an easy set
DB Flat Press
60x10
85x8x3 sets
75x10
Machine Flyes
115x12x7 sets
30 second rest
JM Press
45x10
95x10
105x10,12
Overhead Rope Extensions
32.5x12
37.5x10
32.5x12x5 sets
30 second rest
Treadmill Sprints (@ 12.0 mph)
1- 20 on 10 off
2- 15 on 15 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off
Comments
Was disappointed by the bench press, but quickly let it go because the rest of the workout went well. Got an awesome pump from the 7 sets.
Friday 4/13/12
Cycle 6
Week 2
Day 4
[u]Back/Calves[/u]
Deadlift (470
135x5
185x5
225x5
285x3
330x3
380x3
425x3 (Easy, beltless PR)
Seated Calf Raises
100x12x7 sets
2 second squeeze with a slow negative. These really burned. My legs were shaking after these were done…
Wide Grip Pullups
14,10,8
DB Rows
100x12x3 sets
Wide Grip Lat Pulldowns
120x12
140x12,9+3
Low Pulley Row
100x12x7 sets
30 second rest
Treadmill Sprints (@ 12.0 mph)
1- 20 on 10 off
2- 15 on 15 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off
Comments
Sweet workout, deads were really easy even beltless!
Saturday 4/14/12
Cycle 6
Week 2
Day 5
[u]Arms[/u]
Close-grip Bench Press (240)
45x10
95x5
115x5
145x3
170x3
195x3
220x3
Skullcrushers
80x12x3 sets
Straight Bar Cable Extensions
40x12x7 sets
Ez Bar Curls
80x10x3 sets
DB Cross Body Hammer Curls
30x10x3 sets
Straight Bar Cable Curls
30x12x7 sets
2 cups Long Grain White Rice
Chicken and 1/2 onion fried in olive oil
Hickory BBQ sauce added to the pan and stirred
Absolutely amazing
Monday 4/16/12
Cycle 6
Week 3
Day 1
Shoulders/Biceps
Press (170)
45x10
65x5
85x5
105x3
130x5
145x3
165x6 (PR, Belt, Est. 1RM @ 198lb)
Wide Upright Row
45x10
95x12x3 sets (Set/rep PR)
DB Rear Flyes
20x12
25x12
30x12
Machine Lateral Raises
60x12x6 sets (PR)
50x12
Machine Rear Flyes
85x12x7 sets
DB Alternating Curls
20x12
30x12
40x12 (PR?)
EZ Bar Preacher Curls
50x12x7 sets
Treadmill Runs (10 mph)
30 on 30 off done for 5 sets
Comments
Hit a nice PR on the strict press today. Decided to do something easy for conditioning because its week 3 of the cycle and that’s when the big weights are moved. Squatting 355 tomorrow, and want my legs to be as fresh as possible.
Tuesday 4/17/12
Cycle 6
Week 3
Day 2
[u]Legs[/u]
Squat (370)
45x10
95x5
135x5
185x5
225x3
280x5
315x3 (Belt)
355x3 (PR, Est. 1RM @ 390)
Had another rep in me for sure, but I like to play it on the safer side and was more than happy with 3.
Leg Press
490x10x4 sets
Had little time left, so decided to do straight sets of this with small rest periods.
Single Leg Curl
55x10x3 sets (PRs)
Comments
Squats made me happy, 355 didn’t feel like a ton and my depth was spot on. Can’t wait to load 365 on the bar. Around where I lift, that is a respectable squat (sadly, lol). Road to 4 plates is getting shorter. Did some smart assistance work due to lack of time, but got a lot out of it, so not worried.
Tonights Dinner:
10 ounces of chicken tenderloins
1/2 onion
Mild taco sauce
2 small white potatoes
butter
Cooked in olive oil, potatoes were microwaved
Pretty damn good.
Wednesday 4/18/12
Cycle 6
Week 3
Day 3
[u]Chest/Triceps[/u]
Bench Press (255)
45x10
95x5
135x5
155x3
195x5
220x3
245x3 (Weight PR)
Incline Bench Press
45x10
155x5
175x5
200x5 (Easy PR)
Machine Flyes
115x12
130x12x6 sets
45 second rest
JM Press
45x10
95x12
105x12
115x12 (PR)
Really like these
Overhead Rope Extensions
32.5x12x7 sets
45 second rest
Comments
After the flat and incline my shoulders and triceps joint areas were aching quite a bit. Because of the pain I decided to cut out flat DB presses to not over-do it. This probably occurred because I did shoulders Monday and squats Tuesday. Squats put quite a bit of stress on my shoulders because of how I hold the bar, and having only 1 day rest between shoulders and chest didn’t help. I was supposed to do chest on Thursday, but my university celebrated what is called “Spring Fling” which basically consists of drinking lots of beer and participating in a buttload of fun on campus and then going out to the bars afterwards. That said, I tried squeezing the chest/tri day in, rather than attempting it hungover. Lose lose situation, but the workout wasn’t horrible.
Friday 4/20/12
Cycle 6
Week 3
Day 4
Back/Calves
Deadlift (470)
135x5
185x5
225x5
285x3
355x5
400x3 (Belt)
450x4 (PR, Est. 1RM @ 510)
Seated Calf Raise (45 second rest)
100x12x7 sets
Medium-Neutral Grip Pullups
BWx12,11,9
DB Rows
110x8,12,12 - Was being lazy on the first set
Wide Grip Lat Pulldowns
120x12
140x12,12
Cable Pulley Row (30 second rest)
100x12
120x12,12,12
100x12,12,12
Comments
Dominated the 450. Last rep I felt my upper back rounding too much and stopped the set there.
Saturday 4/21/12
Cycle 6
Week 3
Day 5
[u]Arms[/u]
Close-grip Bench Press (240)
45x10
95x5
145x3
185x5
205x3
230x4 (PR +5 lb)
Skullcrushers
80x12
Ez Bar + 60x12
Ez Bar + 70x12
Straight Bar Cable Extensions
40x12x7 sets
Rest consisted of waiting for my buddy to get through his set. We went back and forth so ~20 seconds or so rest
Ez Bar Curls
Ez Bar + 70x10x3 sets
DB Cross Body Hammer Curls
30x10x3 sets
Straight Bar Cable Curls
30x12x7 sets
Same sort of arrangement for rest periods as the extentions
Monday 4/23/12
Cycle 6
Week 4 (DELOAD WEEK)
Day 1
[u]Shoulders/Biceps[/u]
Press (170)
45x10
65x5
85x5
105x5
Yawn
Wide Grip Upright Rows
45x10
95x12x3 sets
DB Rear Delt Flyes
20x12x3 sets
Machine Lateral Raise
50x12x7 sets
30 second rest
Machine Rear Flyes
95x12x3 sets
85x12x4 sets
30 second rest
DB Curls (Not alternating)
20x12
30x12
40x12
Ez Bar Preacher Curls
50x12x7 sets
30-45 second rest
Tuesday 4/24/12
Cycle 6
Week 4
Day 2
Legs
Squat (370)
45x10
95x5
135x5
185x5
225x5
Leg Press
290x15
380x12
470x10
560x8
Single Leg Curls
35x12x3 sets
Leg Extensions
110x12x7 sets
30 second rest periods
Comments
Deload weekz r teh boring…
Thursday 4/26/12
Cycle 6
Week 4
Day 3
[u]Chest/Triceps[/u]
Kind of disobeyed the deload, probably shouldn’t have because everything felt heavy. Weird because I’ve been eating well and getting plenty of carbs in prior to my workout. Oh well
Bench Press (255)
45x20
95x5
135x5
155x3
175x5
195x5
225x5
Incline Bench Press (235)
45x10
115x10
145x10
170x10 (Rep PR)
DB Flat Press
65x10
80x10
100x5 - these felt heavier than they should have
75x9 - fried
Machine Flyes
130x12x3
115x12x3
30 seconds of rest
JM Press
45x10
95x12,12,11,12 - weird lol
Friday 4/27/12
Cycle 6
Week 4
Day 4
Again, disobeyed the deload a bit and played around with some band deadlifts. Was feeling good, so what the heck lol.
[u]Back/Calves[/u]
Deadlift (470)
135x5
185x5
235x5
285x5
Short Mini Band Deadlifts
135x5
225x5
315x5
405x1
This was an easy single, just wanted to see how it feels since this is my first time doing them. Top weight was 405 + 72.5 so around 477.5 pounds at lockout.
Leg Press Calf Raises
200x12x7 sets
30 second rest - burned like a moafuckaa
Pull Ups
Wide grip, 2 sets of 10
Close grip & supine, 2 sets of 10
DB Rows
90x12x3 sets
really controlled these and felt the back muscles work
Wide-Grip Lat Pulldowns
140x12,12
120x12
Low Pulley Row
100x12x7 sets
30 seconds of rest
Comments
Workout was amazing. Definitely enjoyed pulling with bands, it was something new that I really wanted to do.
Saturday 4/28/12
[u]Shoulders/Arms[/u]
DB Arnold Press
25x15
40x15
55x10
60x8
65x6
Wide Upright Rows
45x12
95x10
115x6
125x4
Seated DB Lateral Raises
15x12
20x12,12
17.5x12
EZ Bar Preacher Curls
70x12x4 sets
DB Incline Curls
25x12x4 sets
JM Press
45x12
95x12
105x12
115x12,12
V-Bar Triceps Extension
70x12
60x12,12,12
DB Wrist Curls
20x15x3 sets
Monday 4/30/12
Chest/Back
Flat Bench Press
45x15,15
95x10
135x10
185x10
205x8
225x5
Incline Bench Press
135x12
155x10
165x8,8
DB Pullovers
60x12
70x12
80x12
Chin-ups
10 sets of 5 reps
DB Rows
90x12x4 sets
