Wide Stance Deadlifts
135lbs x 12
135lbs x 12
225lbs x 8
225lbs x 8
275lbs x 6
275lbs x 4
Rack Pulls - Knee Level
315lbs x 8
315lbs x 8
315lbs x 6
HS Machine Shrugs
2 plates x 12
3 plates x 12
3 plates x 12
3 plates x 10
Seated Calve Raises
2 plates x 20
2 plates x 16
2 plates x 18
2 plates x 16
Keeping in with sick week, I decided to stay light for the deadlifts and went for more reps instead. I never figured it would be as hard as it was, I honestly felt like vomiting after every set. I had no air left in me at all, and it really showed me at how bad shape I am in. Maybe I should do some cardio, once a week is enough right? Haha
Close Grip Smith Press
135lbs x 12
135lbs x 12
185lbs x 10
185lbs x 10
205lbs x 8
205lbs x 8
225lbs x 6
225lbs x 7
HS Dip Machine
2 plates x 12
2 plates + 25lbs x 12
2 plates + 25lbs x 12
2 plates + 25lbs x 11
Cable Rope Pulldowns
60lbs x 15
70lbs x 12
80lbs x 9
EZ Bar Cheat Curls
75lbs x 10
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 3
HS Preacher Curl
1 plate + 25lbs x 10
1 plate + 25lbs x 10
1 plate + 25lbs x 8
Alternating Hammer Curls
35lbs x 16
40lbs x 16
45lbs x 16
Reverse EZ Preacher Curl
45lbs x 12
45lbs x 12
45lbs x 12
Barbell Wrist Curls
90lbs x 12
90lbs x 12
90lbs x 12
Last day of taking it easy was boring. I liked the smith presses (don’t laugh). I found it hit my triceps way harder so that might become the norm instead of freeweight close grips. Regular dips will be back next week though.
So, I’m thinking about changing the days for my program and putting my legs later on. I find that Monday is always my most intense days, and visually my legs are FAR ahead of anything on my body. I got minor Tom Platz syndrome going on here (which is awesome).
However, I believe I will be doing back on Mondays now so I can get some upper body width going on. Chest will probably end up on Wednesday and legs on Tuesday. It should work out, as Thursday will still be a day off and I’ll have those extra days of rest between back and deadlift day on Friday. We shall see.
Reverse Grip Barbell Rows
135lbs x 12
135lbs x 12
225lbs x 10
275lbs x 8
315lbs x 5
315lbs x 4
315lbs x 4
Dumbbell Rows
100lbs x 12
100lbs x 12
100lbs x 12
HS ISO Row - Single Arm
3 plates x 10
4 plates x 8
4 plates x 8
4 plates x 6
Parallel Grip Pulldowns
135lbs x 12
150lbs x 12
155lbs x 12
160lbs x 11
Low Rope Rows
85lbs x 15
85lbs x 11
75lbs x 13
Bent Over Raises
25lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Monday back workouts are awesome, I came in with the intensity that I usually for legs but applied it to my slow to grow upper body instead. I went in hard and fast. My biggest issue right now from what I can see is probably getting over the whole “stop at 12 reps” thing. It’s a mental thing that has to be broken.
Box Squats
135lbs x 12
135lbs x 10
225lbs x 6
315lbs x 6
405lbs x 4
455lbs x 2
405lbs x 3
315lbs x 7
Leg Press
5 plates x 13
5 plates x 7
4 plates x 12
4 plates x 8
Leg Extensions
135lbs x 12
135lbs x 12
135lbs x 12
Seated Calve Raises
2 plates x 16
2 plates + 20lbs x 13
2 plates + 20lbs x 12
Standing Machine Calve Raises
460lbs x 11
500lbs x 8
500lbs x 7
Heh, no matter when leg day is, I will shine and overcome all the iron! Haha, it was so weird squatting that 455. I had two guys spotting me just in case, and to help me set up. So I did one rep, almost no effort what so ever! It was so weird! I went for the second rep and just barely got it out with no spot! I walked away not even tired really, and then within 10seconds BOOM! I had no air in my lungs and my legs just got hardcore wobbly, I had to take a short break before I went back to the 405. Haha, I guess that was the adrenaline rushing in there and then once it wasn’t needed anymore reality set back in. What a great day, I’m tired as shit. It’s going to be an early nights sleep for me!
Sumo Deadlifts
135lbs x 12
225lbs x 10
315lbs x 3
405lbs x 1
405lbs x 1
405lbs x 1
405lbs x 1 (failed)
Rack Pulls - Just Above Knee
405lbs x 5
495lbs x 2
495lbs x 1
495lbs x 1
Dumbbell Snatches - Reps per arm
60lbs x 6
70lbs x 6
75lbs x 5
75lbs x 5
Single Leg Parallel Back Extensions - Reps Per Leg
3 sets of 10
If anybody saw me doing my sumos today, one would think “What the hell is that guy doing?” Why?
In order for my tall and long legged self to do sumo deadlifts without dropping the weights on my toes, I had to improvise. My solution? 6 10lb plates, 1 5lb plate and 1 25lb plate before the 45lb plates came into play. It looked stupid as hell and it was a pain in the ass to set up, but hot damn… It worked! Finally I am able to do proper sumo deadlifts!
Dumbbell snatches make me want to vomit, I do miss them however. More of them in the future!
Barbell Rows
135lbs x 15
135lbs x 15
225lbs x 10
275lbs x 8
275lbs x 8
275lbs x 8
Dumbbell Rows
100lbs x 15
100lbs x 15
100lbs x 13
HS ISO Row - Single Arm
3 plates x 10
4 platex x 10
4 plates x 8
4 plates x 8
Parallel Grip Pulldowns
150lbs x 15
160lbs x 13
160lbs x 11
160lbs x 11
Low Rope Rows
75lbs x 15
75lbs x 15
75lbs x 13
Bent Over Dumbbell Raises
25lbs x 15
30lbs x 15
35lbs x 13
Alternating Dumbbell Curls
35lbs x 16
40lbs x 16
45lbs x 14
Dual Cable Curls
40lbs x 15
45lbs x 9
45lbs x 6
40lbs x 9
Decent start to the week, considering I had a headache and a half the whole time. I can see the strength slowly progressing with my ability to do more reps which is nice. The parallel grip pulldowns are nasty though, especially when holding it at the bottom of the movement for a second. Major ouch there. Extra bicep work was added because, well… obviously I want bigger biceps. Doesn’t everybody?
Box Squats
135lbs x 12
135lbs x 6
225lbs x 6
315lbs x 6
405lbs x 4
455lbs x 4
455lbs x 4
455lbs x 3 (light spot on last rep)
315lbs x 8
Leg Press
5 plates x 8
6 plates x 8
6 plates x 5
5 plates x 10
Leg Extensions
135lbs x 15
135lbs x 15
135lbs x 14
Seated Calve Raises
2 plates x 20
2 plates + 20lbs x 15
2 plates + 20lbs x 13
Standing Machine Calve Raises
460lbs x 8
500lbs x 8
500lbs x 8
500lbs x 7
Yeah yeah yeah yeah!
See, that’s awesome. Even when I tell myself, “Okay, go a bit lighter on your legs today.” I still can’t help myself. Oh well! Go big or go home right?
Dumbbell Bench Press
40lbs x 15
60lbs x 15
80lbs x 8
90lbs x 6
100lbs x 6
100lbs x 6
100lbs x 6
Incline Smith Press - Partials
155lbs x 15
185lbs x 15
205lbs x 10
225lbs x 9
135lbs x 21
Cable Flies
40lbs x 16
45lbs x 15
45lbs x 15
45lbs x 13
Atlantis Shoulder Press
75lbs x 12
90lbs x 15
105lbs x 12
120lbs x 10
135lbs x 8
135lbs x 7
Lateral Dumbbell Raises
30lbs x 15
35lbs x 12
40lbs x 10
40lbs x 9
35lbs x 11
Single Arm Lateral Raises - Supported
45lbs x 8
50lbs x 7
50lbs x 7
It probably looks weird that I always hit only 6 reps for the dumbbell press. It’s odd, it’s almost impossible to pass that number except for the odd time. I don’t know what it is, possibly a mental block?
Hopefully the shoulder work is gonna stimulate them a bit more, I’d really like to build somewhat of a shoulder cap. It would be nice.
Sumo Deadlifts
135lbs x 11
225lbs x 6
315lbs x 5
405lbs x 1
425lbs x 1
315lbs x 5
Rack Pulls - Knee Level
405lbs x 6
495lbs x 3
405lbs x 6
405lbs x 5
Dumbbell Snatches - Reps Per Side
60lbs x 6
70lbs x 6
70lbs x 6
Parallel Back Extensions - Single Leg - Reps Per Leg
3 sets of 10
Standing Calve Raise Machine
460lbs x 15
500lbs x 15
500lbs x 11
500lbs x 11
So that’s today. Fridays are by the most taxing days, even after my squat day I’m not as tired as this. The deadlifts, the rackpulls and the snatches just take everything out of me. I might go to bed at 9:30 again.
Damn
Close Grip Smith Press
95lbs x 20
95lbs x 20
135lbs x 15
185lbs x 12
225lbs x 5
225lbs x 6
225lbs x 6
Dips
1 set of 12
3 sets of 15
Incline Barbell Extensions
90lbs x 10
90lbs x 12
100lbs x 11
100lbs x 10
Cable Rope Pushdowns
70lbs x 12
80lbs x 10
80lbs x 10
80lbs x 11
EZ Bar Cheat Curls
25lbs x 20
75lbs x 12
115lbs x 10
135lbs x 6
135lbs x 5
115lbs x 7
115lbs x 5
HS Preacher Curl
1 plate + 25lbs x 12
1 plate + 25lbs x 10
1 plate + 25lbs x 7
1 plate + 25lbs x 5
Cross Chest Curls
35lbs x 12
40lbs x 10
40lbs x 8
Went with arms today instead of my usual lower back stuff. I’ve been standing up all day long and my back and legs are just tired as shit, so I opted to just switch the days around. Today felt good though, got some good power out. I really just wish that one guy would stop talking to me the whole time, it’s really god damn annoying.
Anywho, I’ve been ‘dieting’ a bit the last two weeks. I’d like to cut down to around 250lbs right now, I feel I got too much padding at the moment that I could lose. I really hate looking at it as well. I’ve lost a bit of weight and I feel better as well. Once I’m at 250lbs again, I’ll add more calories but I’ve trained myself to eat much better and this time I won’t be adding lots of unneeded fat. You live and learn!
Sumo Deadlifts
135lbs x 10
135lbs x 10
225lbs x 6
315lbs x 3
405lbs x 3
425lbs x 1
405lbs x 2
Rack Pulls - Just Above Knees
405lbs x 8
495lbs x 2
495lbs x 2
495lbs x 4
405lbs x 8
Dumbbell Snatches - Reps Per Arm
70lbs x 4
75lbs x 4
75lbs x 4
80lbs x 3
80lbs x 3
80lbs x 2
The list is short today, but it’s friggin’ brutal. By those last snatches I was dead. Another thing, I don’t know how I was able to do those 4 reps @ 495lbs there. Maybe it was the cougar with the large rack that provided inspiration to a tired me.
The deadlifts are slowly getting better over time, I’m glad about that. This time though, no jumping to 500lbs before I’m ready. Stupid stupid ego.