[quote]JLD2k3 wrote:
Good job. It’s tough to pull off a workout like that, but you performed well.[/quote]
Thanks bro. Yeah it wasn’t easy but I think the fact that I knew it was gonna be rough I had some extra adrenaline was able to push through.
Mesocycle 2
Week 3
Day 1 (21)
Squat
Squat (ATG)
135 x 5
185 x 5
205 x 3
232.50 x 5
262.50 x 3
290 x 5
215 x 8
Hack Squat
200 x 12
200 x 12
200 x 12
200 x 15
Leg Extension
100 x 20
100 x 16
100 x 20
100 x 18
Lying Leg Curl
85 x 15
95 x 12
85 x 15
85 x 15
DB Hammer Curls
3x11
Thoughts
Isn’t it strange how things work? Last week I almost killed myself to hit 3 reps of 280 and this week I did 5 of 290 and probably could have done 6 but decided it’d be better to play it safe. I did hammer curls b/c I got stuck talking to a friend for like ten minutes and we were standing right next to the rack. I figured if I’m gonna be standing there I might as well do something. I decided to forget cardio and abs since I was short on time.
Mesocycle 2
Week 3
Day 2 (22)
Bench
Bench Press
135 x 7
165 x 6
195 x 5
220 x 3
247.50 x 6
185 x 8
60-90 seconds rest between sets
DB Incline Press
65 x 12
70 x 10
70 x 10
70 x 9
Dips
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
Pec Deck Fly
110 x 12
110 x 12
110 x 12
110 x 12
V-Bar Pushdown
95 x 20
110 x 15
110 x 15
110 x 11
4 sets of situps off a decline bench
12 Minute cardio
Total Gym time = 87 minutes
Thoughts
This workout took forever. I was battling stomach cramps. At times they were severe while at other times I barely felt them. Dips & Incline DBs were challenging and I probably cheated my form on a few of the final reps.
Good to see your squat come up again. Bench looks good, too: same reps with 12.5 more lbs.
[quote]JLD2k3 wrote:
Good to see your squat come up again. Bench looks good, too: same reps with 12.5 more lbs.[/quote]
Thanks man…yeah I was pleased. It was probably because I carbed up this week.
Mesocycle 2
Week 3
Day 4 (23)
Deadlift
Deadlift
185 x 5
225 x 5
270 x 5
305 x 3
342.50 x 7
60-90 seconds rest between sets
Lat Pulldown
145 x 12
145 x 12
145 x 12
145 x 12
Bent Over Barbell Row
125 x 16
125 x 16
125 x 15
125 x 15
Hyperextensions
4x12x25lbs
Hammer Grip Chins
BW x 10
BW x 10
BW x 9
BW x 9
10 Minute ab circuit
15 minutes cardio
Total Gym time = 85 minutes
Thoughts
Wiped…
Nice pullin, Soda. I’m pretty wiped, too after this week. How’s your weight?
[quote]JLD2k3 wrote:
Nice pullin, Soda. I’m pretty wiped, too after this week. How’s your weight?[/quote]
Thanks bro. It was a bit challenging but a lot of fun. I’m gonna weigh myself first thing tomorrow morning and I’ll post the results.
Mesocycle 2
Week 3
Day 5 (24)
Standing Military Press
Standing Military Press
55 x 6
75 x 6
110 x 5
125 x 3
140 x 11
100 x 8
60-90 seconds rest between sets
Seated DB Shoulder Press
50 x 12
55 x 10
55 x 10
55 x 10
BB Upright Row
90 x 12
90 x 12
90 x 12
90 x 12
DB Side Lateral Raise
25 x 15
25 x 15
25 x 15
25 x 15
Barbell Curl
70 x 12
70 x 12
70 x 12
70 x 11
Thoughts
This has been some weird week. I’m going heavier and doing more reps; big WTF. Although I think it may stem from a few things. 1.) decreased warm-up load 2.) more carbs this week 3.) a lot more intensity and focus during my workouts. I couldn’t do abs or cardio. Unfortunately I ended up in the gym for over 2hrs . Around my last set of upright rows I ran into someone that I hadn’t seen in forever and we ended up talking FOREVER.
Saturday
15 minute ab circuit
20 minutes elliptical
20 minutes stepmill
20 minutes treadmill
I changed my cardio & ab day from Sunday to Saturday. My logic may be wrong here but I figured since Saturday I do my cheat meal and take in a bunch of bad carbs it would make more sense versus Sunday where I eat completely clean and do a low carb day. Do you guys think it’s too much to do one day a week of 60 minute cardio? Majority of this was done at a relatively low intensity.
Mesocycle 3
Week 1
Day 1 (25)
Squat
Squat (ATG)
135 x 5
195 x 5
235 x 5
252.50 x 5
267.50 x 8
195 x 7
Hack Squat
200 x 12
200 x 12
200 x 12
200 x 13
Leg Extension
100 x 20
100 x 25
100 x 25
100 x 26
Lying Leg Curl
85 x 17
95 x 12
95 x 12
95 x 17
DB Hammer Curls
3x11
Gym time = 57 minutes
Thoughts
Squats felt heavy. I finished dinner around 5:30 and then didn’t get to the gym until 7:40. I’m sure that had something to do with it. Not much else to report from this workout. My legs were nice and fried. I couldn’t do cardio or abs because I was so short on time.
Mesocycle 3
Week 1
Day 2 (26)
Bench
Bench Press
135 x 7
165 x 5
197.50 x 5
212.50 x 5
225 x 9 NO SPOTTER
175 x 8
60-90 seconds rest between sets
DB Incline Press
70 x 11
70 x 10
70 x 10
70 x 9
Dips
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
Pec Deck Fly
120 x 14
120 x 12
120 x 13
120 x 13
V-Bar Pushdown
110 x 20
120 x 15
120 x 12
120 x 12
10 minute ab circuit
13 Minutes cardio
Total Gym time = 87 minutes
Thoughts
Nice workout. If I had a spotter I’m assuming I definitely could have hit 10 reps on bench and maybe even 11. For cardio I ran a light 10 minute mile.
Good stuff. I’m hoping to have similar success tomorrow.
[quote]JLD2k3 wrote:
Good stuff. I’m hoping to have similar success tomorrow.[/quote]
Thanks man. Your workouts have been good; deads are sic!
Mesocycle 3
Week 1
Day 4 (27)
Deadlift
Deadlift
175 x 5
225 x 5
275 x 5
295 x 5
315 x 10
60-90 seconds rest between sets
Lat Pulldown
145 x 12
145 x 12
145 x 12
145 x 12
Bent Over Barbell Row
125 x 16
125 x 16
125 x 15
125 x 16
Hammer Grip Chins
BW x 9
BW x 9
BW x 9
BW x 9
45-degree back extension
4x12x25lbs
10 Minute ab circuit
14 minutes cardio
Total Gym time = 87 minutes
Thoughts
I’m not sure if I should have pushed it on deads. I’m pretty sure I could have hit 11 reps but I decided to play it safe.
I think you made the right call. You already blew away the required reps. I think it’s a much larger risk to go for an extra rep on DL or squat than on bench or OHP because your back can easily be compromised under failure conditions.
315x10 is no joke, dude. Way to go.
[quote]JLD2k3 wrote:
I think you made the right call. You already blew away the required reps. I think it’s a much larger risk to go for an extra rep on DL or squat than on bench or OHP because your back can easily be compromised under failure conditions.
315x10 is no joke, dude. Way to go.[/quote]
Thanks man and I totally agree. The risk/reward is not worth it. The one extra rep or two versus the damage that could be done is just not worth the trouble. Like you said there’s a lot less risk in going all out for another rep on mil press or bench. Usually with deads and squats I leave at least one rep in the tank just to be on the safe side.
Mesocycle 3
Week 1
Day 5 (28)
Standing Military Press
Standing Military Press
65 x 5
80 x 5
115 x 5
122.50 x 5
130 x 14
95 x 8
60-90 seconds rest between sets
Seated DB Shoulder Press
50 x 10
50 x 10
55 x 10
55 x 8
BB Upright Row
90 x 12
90 x 12
90 x 12
90 x 12
DB Side Lateral Raise
25 x 15
25 x 15
25 x 15
30 x 10
Barbell Curl
70 x 12
70 x 12
70 x 12
70 x 10
14 mins cardio (12 mins @6.0mph)
Total gym time = 70 minutes
Thoughts
When doing DB shoulder press I was definitely feeling the effects of the high reps on military press. I guess in the end it’s better to sacrifice accessory work versus your main work so all in all I’m happy. I also ran through this workout real quick b/c I wanted to get home in time to see the Mets beat up on the Yankees. Tomorrow I’ll probably do 60 mins cardio and 10-15 mins of abs.
Saturday
15 minutes abs
30 mins @6.0mph (3 mile run!)
15 minutes stepmill
10 minutes elliptical
Good work. You’re right about sacrificing the assistance for performance on the main lift. You’re crushing the required reps this cycle. How’s your progression looking on your performance curves?