Cycle 1 (Hypertrophy), OHP Day
2022-12-30
Push Press
100 4x12
Seal Rows
170 4x9
Larsen Press, Paused
155 3x10
Close Neutral Grip Pulldown
220 3x8
Dips
BW+30 x 12, 13, 13, 12
DB Shoulder Laterals Giant Set(Rear/Side/Front)
25’s 3x10
EZ Bar Reverse Curls
75 2x10
Boring, yet boring. Other than the burning, of course.
Cycle 1 (Hypertrophy), Lower Body Accessory
2022-12-31
Leg Press
510 3x8
Adduction/Abduction
160/170 3x15
Seated Leg Curl
210 3x10 PR
Seated Leg Extension
140 3x10
Standing Calves
BW+400 3x8
Pec Deck
120 3x15
Ab Wheel (knees)
3x10
Fooled around with bodyweight Cossack Squats and some jumps from lunge
May make these an everyday thing for knee and hip mobility.
Bought a couple of loading pins.
Those together with my crappy ssb bar and some chains I have will make a decent chain yoke.
I can also put together a workable DIY lat pulldown system
Cycle 2 (Hypertrophy), Bench Day 1
2023-01-02
Multigrip Bar Bench Press (paused)
155x15
155x12
155x10 (not enough rest between sets)
155x12
Wide Neutral Grip Pulldown
190 4x12
Neutral Grip DB Bench Press
65’s 3x12
Found the groove after 3 months of doing them. Much easier.
Chest Supported Row Machine
225 3x10
Triceps Cable Pressdowns
85 4x15
Seated DB Hammer Curls
45’s 2x10, 8
Reverse Pec Deck (Rear deltoids)
120 3x12
Big fella worked in with me on the bench. He seemed to be in a hurry so my sets were rushed.
Cycle 2 (Hypertrophy), Squat Day
2023-01-03
SSB Squat
275 3x8
Taking my feet out a bit wider. Feels better on the knees and I still hit depth.
SSB Pin-Paused Good Mornings
210 3x8
Standing Calves
BW+300 3x15
Single leg
BWx5,5,5,5
Alternated legs, no rest otherwise
Cossack Squats
BW+20 3x10
Hanging Leg Raises
3x10
Treadmill Walk
1.5 miles, 6 laps, 3.0 mph, incline 2, 35 minutes.
1st lap with a 25lb DB
Very excited about how easy squats were. Strangely, the Cossack squats were difficult.
Great job on those SSB squats. Tried those for the first time on the last cycle and they felt really awkward to me.
They really are awkward. Now that I’m doing them more correctly, they’re straining my upper erectors.
Cycle 2 (hypertrophy), Bench Day 2
2023-01-07
Bench Press (paused, index finger on the rings)
155 4x12
Right shoulder is keeping up better.
Med Neutral Grip Pulldowns
200 4x12
High Incline Neutral Grip DB Press
55’s 3x12
Pendlay Row
185 3x10
Close Grip Pin Press Bench (3 inches off the chest)
120 4x12
EZ Bar Curls
90 3x10
DB External Rotations
15 3x12
Definite deficit on the right side.
No reps in doubt today. Program had me repeat 155 for bench.
Cycle 2 (Hypertrophy), Deadlift Day
2023-01-08
Block Pull (5" block)
135, 185,225,275,315x5 (DOH)
365x3 (Mixed)
405x6
415 2x5
Front Planks
3 x 1 min
Clean Grip Deadlift (straps)
265 3x8
These were surprisingly easy. I struggled a bit with this weight last time.
Lat Prayers
80 2x12, 10
Standing Calves
BW+400 3x10
Cable Flyes
70 2x12, 10
Different cable machine. It’s a little more draggy than the other.
Cable Internal/External Rotations
20 3x12/3x12
Skipping Treadmill today
I don’t like working out just after waking up. Haven’t settled into my body yet.
My back is hurting after reading about those block pulls. Nice work!
Cycle 2 (hypertrophy), OHP Day
Push Press
110 4x12
Seal Row
170 4x10
Larsen Press
155x10
160x10,9
Pecs were sore and tight going in. Need to back off the Flyes
Close Neutral Grip Pulldown
210 3x12
Overhead Triceps Extensions(French Press)
80 4x12
DB Laterals Giant Set (Rear, Side Front)
25s 3x11
EZ Bar Reverse Curls
80 3x10
Really didn’t want to train today. But it got done.
Up till now, mine was too.
Starting to figure out appropriate volume for the hinging movements so that it doesn’t
Cycle 2 (Hypertrophy), Lower Body Accessories
2023-01-11
Leg Press (Thighs to Biceps)
520 3x8
Upright Rows (Wider than shoulder Grip)
95 3x10
Abduction/Adduction
170 3x15
Seated Hamstring Curl
210 3x10 (PR reps@weight)
Seated Leg Extension
140 3x10 (PR reps)
Standing Calves
BW+300 3x16
BW+200x16
Treadmill Walk
1.07 miles, 3.5 mph, 3 incline, 18 minutes
Asian Squat
3 minutes
Went in ragged, came out more ragged.
Cycle 3 (Hypertrophy), Bench Day 1
2023-01-13
====Antagonist Sets====
Bench Press
160 3x12, 10
Cool. I think I was only getting 10’s before at this weight last mesocycle
+
Wide Neutral Grip Pulldowns
195 4x12
====Antagonist Sets====
Neutral Grip DB Bench
70’s 3x8
+
Chest Supported Row Machine
225 3x12 (PR)
====Antagonist Sets====
Close Grip Dead Bench
130 x 12, 12, 11, 10
+
DB Hammer Curls
45’s x 10, 8, 10, 8
Switched from fat-handled DB’s to regular after second set.
Got in late, so doubled up on everything. DB Bench was disappointing, but PR’d my rows.
Cycle 3 (Hypertrophy), Squat Day
2023-11-14
SSB Squat
285 3x8 (PR Reps@weight +2)
SSB Pin-Paused Good Mornings
215 3x8
Standing Calves
BW+300 3x17
BW+220 x20
I’ll get hanging abs and walk tomorrow. Got into the gym too late today.
One of the benefits of having always been a mediocre lifter is that you get to PR into your 60’s.
Nice work
PR party! 
Haven’t done nuetral grip DB Bench in forever. Tried them other day just because and a lot weaker than my regular grip.
Cycle 3, Throwaway upper day
2023-01-17
Seated DB OHP DB
65s 10x5
+
Close neutral grip pullup
BW 10x5
Touched chest to bar each rep
DB Bench
75s 4x8
+
One Arm Row
75 4x8
Row to hip
Rolliing DB Triceps Extensions
40s 4x10
DB Curls
50s 4x5
Hotel gym workout. Fella doing the elliptical said, “You take this sort of seriously, don’t you?”
Yes, I do.
Forget about adding 1 more. Just go ahead and add 2 reps.