Squat: 45x10, 95x5, 135x5, 185x5, 225x3, 245x5, 280x5, 315x6 (Belt) - Did these without a mirror today. Feels completely different. I think I’ll start doing them without a mirror from now on.
Leg Press: 470x12, 560x12, 650x12, 740x12 (PR) - Close stance
Good Mornings: 95x12x4 sets
Leg Curls/Seated Calf Raise: 45x10x3 sets and 90x15x5 sets
Attempted to get a video to see how the squats looked without the mirror. Its shitty quality but oh well.
Deload week is over. Nothing noteworthy happened in the weight room obviously so didn’t bother recording it in here. First week of the second cycle is here. I am at home, going to a gym here with my buddy Dino who is an NPC bodybuilder and a complete beast. Heres how todays session went…
Wide BB Upright Rows
4 sets of 12 pyramiding up to 105
DB Seated Lateral Raises
25x12x4 sets
DB Seated Reverse Fly
15x15x4 sets
BB Curl
45x12
65x8,8
Warming up the Biceps*
EZ bar Preacher Curls
Dino pushed on the bar and I attempted to curl is as many times as possible while he adjusted resistance. These were the hardest biceps exercise I’ve ever done and left my arms on fire.
Triple-Dropset DB Curls
35x10, 25x8, 15x10
40x8, 30x8, 20x8
After a nasty case of the flu, I’m back in the weight room. I ran myself to the ground with school work, too much drinking, and constantly lifting near my max, and it caught up with me. Was coughin up green shit and waking up in sweat for a week and some, and that shit wasn’t fun. Going to lean towards more of a bodybuilding style of training, and forget the numbers for a little while. We’ll see how it goes. Took the basic 5 day split from KingBeef’s post and that is what I’m going to be following. I substituted a few exercises in that I personally like and that work for me, and took out the ones that don’t, but it is the same exact routine he suggested. Only thing I need to figure out is a progression scheme on the weights. Here’s how Monday went.
Monday 10/1/12
Chest/Calves
Incline Barbell Bench
Barx20
95x15
135x12
155x10
165x10
175x10
185x9 - pfft, still weak from being sick, trouble breathing from congestion/cough remains
DB Flat Press
70x10
80x8
70x9
DB Decline Press
60x10,10,7
Looks like endurance really tanked cause of this flu. These weights are LIGHT and I found myself failing on them really early in the sets. Chased the pump, and it felt pretty good, nice and controlled reps.
LegPress Calf Raise
200x15x4 sets
Seated Calf Raise
90x15x4 sets
Really made sure the negative was slow and controlled and that I actually felt the calves working and burning rather than just moving the weight. Felt great.
That’s all she wrote for today’s workout. Short and sweet. Next week I’m hitting 10 on the last set of incline . Then from there I’ll most likely add 5-10 pounds to each working set and drop the reps by 1-2. Back day tomorrow.
Various Grip Pullups (total of 50 reps)
12,8,9,7,6,4,4
BB Rows (little to no momentum, just muscle contraction)
Barx20
95x15
135x12
155x10
165x10
175x10
185x10
Lat Pulldowns (Supinated close grip, pause and squeeze on the bottom, stretch at the top)
140x10,10
160x8
Seated Straight Bar Rows (Wide attachment, slow controlled reps)
120x10,10,10
Overall good session. Worked out with a buddy of mine today so it took a little longer than expected, but still got it done in about an hour. Legs tomorrow, will be interesting doing them bodybuilding style.
First BBing style leg day. Shit got brutal. Sets of 10 on the squat is something I haven’t done in months and it left me gasping for air. Of course getting over the flu and still being congested didn’t help either. Here’s how it went down.
Wednesday 10/3/12
Legs
Single Leg Curls (HS Machine) - Nice contraction at the flexed portion of the movement, slow eccentric.
20x12
45x8
50x8
55x8
60x8 - Near Failure
Leg Extensions - Really squeezed for a second at full extension; this burned like a bitch.
110x12
130x10
150x10
170x10
190x10 - Near Failure
Squats - These were all done ATG style, nice and below parallel. Low bar
Barx10
95x10
135x10
185x10
225x10
245x10
265x10 (Belt) - Lung Failure lol
*The weight was light and really fucking easy, but my lung capacity was shot. I’m clearly out of shape and congestion on top of it had me gasping for air.
Good Mornings - Done with a pause at the bottom of the movement
Barx10
95x8
115x8
135x8
*Too light, next week I need to bump the weight up quite a bit.
Leg Press (Close stance)
490x10
580x10
670x10
*Could’ve gone heavier. I did keep the rest periods to around 60 seconds however which made up for it, especially since it was the last movement.
Overall awesome session. I was literally limping on the way home and collapsed in my chair to let my legs breathe a little. Arms tomorrow. God I love having arm days lol.
Single Leg Curls (HS Machine)
25x15
50x7
55x7
60x7
65x7 - Near Failure
Leg Extensions - Really squeezed for a second at full extension; this burned like a bitch.
110x12
135x9
155x9
175x9
195x9 - Near Failure
Squats - These were all done ATG style, nice and below parallel. Low bar
Barx10
95x10
135x5
185x5
225x5
265x10 (Belt)
265x10 (Belt)
*This week squatting 2 sets of 10 with 265 was a lot easier. My lungs were actually fine. Probably because I only did 2 working sets of 10 instead of 3, and the warmup sets were only 5 reps instead of 10. Trying to make my working sets efficient rather than tiring myself out on warmups.
Good Mornings - Done with a pause at the bottom of the movement
Barx8
95x8
135x8
135x8
*Still too easy, might have to up the volume here.
