Friday 6/1/12
[u]Legs[/u]
Squat
45x10
95x10
135x5
185x5
225x3
255x5
295x5
335x5 (Belt)
This was horrible. It felt heavy and 335x5 last week compared to today was a huge difference. Blaming this one on stress and not enough food in the last 2 days. Called it quits after that and went home.
Saturday 6/2/12
Got some sleep and feel a lot better today. Had a great workout.
[u]Shoulders/Traps[/u]
BB Press
45x15
75x5
95x5
120x5
135x5
155x10 (PR - 1rm @ 206lb)
Wide Upright Rows
95x12x4 sets
45 sec rest
Seated DB Lateral Raises
25x12,12,12,12 drop set 10x10
Shoulders were on fire at this point
Seated DB Reverse Raises
20x12,12,12
15x12
Machine Rear Flyes
115x12x4 sets
Machine Shrugs
180x12
230x12
280x12
Monday 6/4/12
[u]Back/Biceps[/u]
Deadlift
135x5
185x5
225x5
275x3
315x1
345x3
395x3
445x3 (Belt)
Pullups
10,10,10,9
T-Bar Row (25 lb plates)
4px12
5px12x3 sets
Lat Pulldown
120x12
140x12,10
120x12
Kroc Row
60x10
80x10
105x20
Incline DB Curl
25x12
30x12
30x9+3
30x9+3
Mini Swiss Bar Curl
Bar+30x12,12,12,12 → Bar+20x10
Tuesday 6/5/12
Chest/Triceps
Bench Press
45x10
115x5
135x5
160x3
190x3
215x3
240x3
Incline Bench Press
45x12
135x12
175x10
205x6+1 (PR)
175x10
DB Decline Press
70x12x3 sets
DB Pullovers
70x12
80x12,12
Cable Flyes
20x12
25x12,20
Straight Bar Cable Extensions
50x15x4 sets
Single Arm Reverse Cable Extensions
15x12,12,10+3
Thursday 6/7/12
[u]Legs[/u]
Warmup
Fire Hydrants, Mountain Climbers, Groiners
Lower Body Stretches
Foam Rollin’ & Thoracic Extensions
Squat
45x10
95x10
135x5
185x5
235x3
275x3
315x3
355x3 (easy money)
Belt on the last 3 sets, loose fit.
Leg Press (Narrow foot stance)
400x12
490x12
580x12
690x12 (PR)
Single Leg Curl
45x10,10,10
35x10
Seated Calf Raise
100x15x5 sets
Seated Leg Curl
110x12x3 sets
Comments
Forgot how important warming up, stretching, and foam rolling is. My lower back/glutes have been tight lately and its been affecting my lifting, probably all due to neglecting the warm up and stretching. Today’s session felt amazing. No pain or tightness. Squat depth was spot on and felt great. Need to continue to warm up properly and not just try to wing it because it always ends in pain or injury. Shoulders tomorrow.
Friday 6/8/12
[u]Shoulders/Traps[/u]
Press
45x10
75x5
95x5
115x3
130x3
145x3
165x8 (PR)
Wide Upright Row
95x12x4 sets
Seated DB Lateral Raise
25x12x4 → 10x12
Seated DB Reverse Fly
20x12x4 sets
Machine Rear Fly
115x12x4 sets
Machine Shrugs
180x12
270x12,12
Saturday 9/17/12
[u]Arms[/u]
JM Press
45x12
95x12
135x12,12,12
95x12
BB Curl
45x12
95x12,12,12
85x12
Dips
BWx12x3 sets
DB Alternate Curls (Strict)
30x12x3 sets
Seated DB Triceps Extension
20x12
25x12,12
Machine Preacher Curls
3 sets of 12,10,10
Dat Pump
Monday 6/11/12
Back/Biceps
Deadlift
135x5
185x5
225x5
275x3
315x1
370x5
420x3
485x1 (PR, Belt)
Easy PR
Wide Pull ups
10,10,8,8
T-bar Rows (25lb plates)
4px12x4 sets
Wide Lat Pulldowns
140x12x4 sets
Rowing Machine
3 sets of 12
Incline DB Curls
25x12x4 sets
DB Preacher Curls
30x10x4 sets
Been a few days since I posted. Here’s how the week went.
Tuesday 6/12/12
[u]Chest/Triceps[/u]
Flat Bench
45x10
95x5
115x5
160x3
200x5
230x3
255x1 (Easy PR)
Incline Bench Press
135x12,12,11,9
30 second rest periods
DB Decline Press
70x12x3 sets
DB Pullovers
80x12x3 sets
Cable Flyes
25x12
30x12,12
Cable Extensions
4 sets of 15
Single Arm Reverse Extensions
15x12x3 sets
15x8 + drop set
Thursday 6/14/12
[u]Legs[/u]
Squat
45x10
95x10
135x5
185x5
235x3
295x5
335x3
375x1 (Easy PR)
Leg Press (Close Stance)
490x12
580x12
670x12
720x12 (PR)
Single Leg Curls
45x12x3 sets
Leg Press Calf Raise
200x15x5 sets
Seated Leg Curls
90x12x3 sets
30 sec rest
Friday 6/15/12
[u]Shoulders/Traps[/u]
Press
45x10
75x5
95x5
115x3
135x5
155x5
175x6 (PR - 1rm @ 210)
Wide Upright Rows
95x12
105x12,12
95x12
DB Seated Lateral Raise
25x12x4 sets + 1 drop set 10x12
DB Seated Reverse Flyes
20x12x4 sets
Machine Reverse Flyes
115x12
120x12x3 sets
Machine Shrugs
180x12
270x12,12
Monday 6/18/12 Deload Week
[u]Back/Biceps[/u]
Deadlift
135x5
205x5
245x5
295x5
350x1
450x1 (Cheap Beltless PR)
Deloading didn’t appeal to me today and so I hit a single that was high enough but not hard.
Pullups
12,10,8,7
T-bar Rows (25lb plates)
4p x 12x4 sets
Lat Pulldowns (Wide)
120x12x4 sets
DB Rows
100x10x3 sets
Incline DB Curls
27.5’s x 12 x 4 sets
30 second rest
Mini Swiss Bar Curls
Bar+30x12x3 sets + dropset Bar+20x12
Tuesday 6/19/12
[u]Chest/triceps[/u]
Flat Bench
45x12
115x5
135x5
165x5
205x1
225x1
255x1
Incline Bench Press
135x12x5 sets
45 seconds rest
Decline DB Press
60x15x3 sets
Cable Flyes
25x15,15
25x10 followed by 20x10
Rope Extensions
3 sets of 20
Single Arm Reverse Extensions
3 sets of 12
Thursday 6/21/12 (Deload week)
Squat
45x10
135x5
185x5
205x5
235x5
275x3
305x1
335x1 (Paused and Beltless, Cheap PR)
Press
45x10
95x5
115x5
135x3
155x1
165x1
Leg Press
490x15x4 sets
Single Leg Curl and Seated Calf Raise Superset
25x15x4 sets
90x15x4 sets
Friday 6/22/12
Bench Press
155x3x9 sets (wide, medium, close grip)
30s rest
JM Press
95x15x4 sets
45s rest
DB Preacher Curl
30x15x3 sets
25x15
DB Seated Lateral Raise
20x15x4 sets
Machine Reverse Flyes
4 sets of 15
Monday 6/25/12
Cycle 9 Week 1
[u]Back/Biceps[/u]
Deadlift (500)
135x5
185x5
225x5
275x3
325x5
375x5
425x7 (Belt, PR 1RM @ 524lb)
Stopped before form got sloppy
Pullups Widegrip
10,8,8,6
BB Rows
135x12x4 sets
Lat Pulldowns
120x12
140x12
160x8,8 + 4 rep dropset
Seated Machine Rows
4 sets of 12
DB Incline Curls
25x12
27.5x12x3 sets
30-45s rest
DB Preacher Curls
30x8 + 25x4 for 3 sets
25x12
Comments
Deads weren’t feeling the greatest today, but still decided to grind out extra reps over the required 5. Only got 7, the 8th one would’ve been ugly so stopped there. Rest of the workout picked up after the pullups and felt good.
Tuesday 6/26/12
Cycle 9 Week 2
[u]Chest/Triceps[/u]
Bench Press
45x15
115x5
135x5
165x3
180x5
205x5
230x8 (PR, 1RM @ 291lb)
Decline Bench Press
135x8
185x8
225x6
205x8
Machine Incline Press
4 sets of 10
Cable Flyes
6 sets of 12
Skullcrushers
80x12,10,10
70x12
Single Arm Reverse Cable Extensions
4 sets of 10
Had a little layoff after snappin my shit up but im getting back into it.
My right palm is still messed up and im limited to what exercises i can do but heres how today went.
Monday 7/9/12
Cycle 9 Week 1
Deadlift
135x5
205x5
250x5
325x5
375x5
425x5 (Belt)
This was hard - lost about 8 pounds of bodyweight and the grip was an issue a bit.
Low Pulley Row
120x12
140x12
160x12x2
Lat Pulldown (Widegrip)
120x12x4 sets
Straight Arm Pulldowns
4 sets of 12
Seated Machine Row
4 sets of 12
DB Incline Curls
25x12x4 sets
DB Preacher Curls
25x12x4 sets
Comments
My right hand is still pretty messed up and I had it wrapped in gauze. Lifting with it was painful and I was only able to do certain exercises. Tried pullups, but those were definitely out of the question. Stuck to mostly machine work and thats it. Glad to be back in the gym
Bench Press
45x12
95x5
135x5
165x5
180x5
205x5
230x3 - did this for 8 before getting injured. God that’s such a mindfuck. My right hand wasn’t liking the benching whatsoever so stopped there and skipped the next barbell pressing movement.
Machine Incline Press
4 sets of 12 reps to failure
Cable Flyes
6 sets of 12 reps
Dips - Surprisingly my hand could tolerate these for about 3 sets
3 sets of 12 with bodyweight
V-bar Cable Extensions
4 sets of 15
Here’s what the hand looked like when I got injured. It healed up quite a bit since then but it has only been about 9 days so it is still pretty fucked. No pain no gain though!
Wednesday 7/11/12
Ran 1 mile on the track and did some lower body stretching
Set a goal to run at least 3 to 4 times a week to get into shape, because with all the weight gain I’ve gotten pretty out of shape
Monday 7/16/12
Cycle 7 Week 1 (took 2 steps back and lowered the weights)
[u]Back/Biceps[/u]
Deadlift: 135x5,185x5,225x5,275x3,315x5,365x5,410x6 (belt) - Doing more of a bodybuilding style accessory work, so only aiming for an extra rep more than prescribed. Jim suggests doing prescribed or slightly more when hitting the accessory work hard.
WideGrip Pullups: BWx10,10,7,7 - Not very satisfied with these.
DB Rows: 90x12x4 sets - Took about 45 second breaks, got me sweating.
WideGrip Lat Pulldowns: 3 sets of 12, 1 dropset to failure
Seated Row Machine: 3 sets of 12, 1 dropset to failure
Incline DB Curls: 27.5x12x4 sets - Short rest periods
DB Preacher Curls: 30x8+22.5x4 for 3 sets, 25x12
Tuesday 7/17/12
Cycle 7 Week 1
Chest/Triceps
Bench Press: 45x10,115x5,135x5,170x5,195x5,225x5
Decline Bench Press: 135x12, 185x10, 205x8, 185x8
Machine Incline Press: 4 sets to failure
Cable Flyes (3 angles): 6 sets of 12-15
Dips: 4 sets to failure
Cable Extensions: 4 sets of 12
Wednesday 7/18/12
1 mile run on the track
Lower body stretching
Band Good Mornings supersetted with Band Dislocations x 3 sets
