yesterday
wave 1, cycle 14
warm-up, foam rolling
squat
10,10x135
2,2x225
5x245
5x285
belt
12x325
db RDL/SLDL
6x60
6x80
20x100
hammer curls
4x40
12x50
conc curls
10x45
10 min elliptical, level 6
Squatting felt really good. On paper my squat max went down a little, but I know it didn’t. I could have ground out a couple more reps. Getting stronger on the hammer curls which is nice. Really need to get the arm size up this year. I’ve had 17" for waaaaay too many years now.
yesterday
wave 1, cycle 14
bench (all reps done explosively)
3x5xbar
2x5x135
5x175
5x205
3x5x230
squat
3x5x135
deadlift
2x5x135
2x2x225
5x275
5x315
8x365
straps
6x365 = 14 reps
dips
3xbw
3xbw 35
3xbw 50
12xbw 70
20xbw
LF seated machine row, unilateral
5x25
5x55
5x85
2x12x115
bw = 228
Really good workout. Weight was moving nicely. Benching was nice, felt powerful. I’m not saying I had the ‘perfect rep’ form, but I was thinking EXPLODE. Possible busy schedule this weekend, so I decided to do deadlifts. Probably not the best decision since I just squatted yesterday. Hammies were a little tight. Ended up going just fine.
Dips and my new ‘db row’ felt good. Dips were all really deep. Gyms dbs only go up to 100 lbs. I can make a 150 lb, but it’s a pain. I’m going to try using rowing machines, one arm at a time. I like the stretch I was getting from my new friend.
yesterday
wave 2, cycle 14
military
15xbar
3x135
3x155
3x175
5x185 PR
flat db press
5x50
3x70
7x100
4x100
chins
3xbw
3xbw 35
5xbw 70
5x3xbw 35
bw = 230
Good pressing day. The top set was supposed to be 170, but I was just ‘feeling’ it. I also have the perfect rep theory bouncing around in my head. I’m not doing it, but the thought is behind my training.
I actually weighed 235 when I got home last night. Wow. I don’t feel that heavy and all my pants still fit great … maybe slipped a belt notch.
yesterday
wave 2, cycle 14
squat
2x5x135
2x2x225
3x275
3x315
belt
13x345 rep PR 1
SLDL
10x135
4x185
12x225
alt db curls
4x22
4x35
4x45
10x55
conc curls
6x50
5 min elliptical
10 min elliptical, HIIT
bw = 230
Another great workout. Need to cut back on the reps, but I get greedy.
Dieting down starts next month. Really want to get down to 200. I’m thinking of going for 10/8/6 or the actual 5/3/1. Doing HIIT on the elliptical. Diet is the biggest solution and the biggest restriction. We don’t have money for a lot of protein shakes, so it’s difficult to go low carb.
yesterday
wave 2, cycle 14
bench
2x5xbar
2x5x135
3x185
2x205
1x225
3,3,3,5x245
seated db press
5x40
4x60
8x80
dips
3xbw
3xbw 35
3xbw 50
5xbw 70
20xbw
20 min elliptical, level 5
bw = 230
Meh. In my mind I was going to do more benching. Just wasn’t feeling it today. It showed since my dip numbers were down as well. Ended up unracking every bench set on my own. Fatiguing and not so easy. Need to rest up for deadlifting Saturday.
yesterday
wave 2, cycle 14
back squat
10,5,5x135
2x5x135
2x2x225
3x275
2x315
3x345
6x385
straps
4x385
db rows
4x60
4x80
25,20x100
bent over raise
10x20
10,10,15x30
35 walking, 4 mph
Great workout. Went to a different gym which can always be interesting. Smaller, but definitely nice. Some of the cardio equipment had small HD tv’s mounted on them with cable. I could workout there more often!
yesterday
wave 3, cycle 14
military
5x135
3x165
2,2,2x185
chins
20,15xbw
bw ~ 230
5 min elliptical, level 5
20 min walking, 4 mph
Eh, not bad but def not good. I got 185x5 the first wave, so performing less was a little surprising. I had just deadlifted Saturday and hit the rear delts HARD … perhaps some fatigue still.
Starting to plan my diet down. I’m now thinking of just getting the goal reps for the day for all lifts. This will give me a little time AND energy to do maybe 1-2 accessory lifts and 20-30 minutes of cardio. I like being large, but I don’t like being chunky.
wave 3, cycle 14
squat
3x5x135
2x2x225
1x245
5x285
3x325 (most I’ve done beltless …?)
belt
5,6,3x365
bb sldl
5x135
5x185
15x225 (need to bump up the weight next time)
bb curl
10xbar
2x95
2x115
3x135 meh
alt db curls
4x40
2x55 (feeler set)
6x60
15x45
20 min walking 4mph, increased incline .5 every 5 minutes
Good workout to end the cycle. Really concentrating on having explosive reps. Although it is a little difficult with so much weight. Can’t wait for my EFS belt to arrive … again. Curls were grand, but still nothing spectacular. I should/need to be repping the 80’s.
Cardio was good. I could have gone a long time. The next two days I’m on a school trip with 200 middle schoolers for a little winter fun. Two days of sledding and hanging out. Should be fun.
2/1/10
wave 3, cycle 14
bench
5x135
3x175
2x205
3x225
3x255 top set
3x275 rep PR, a little shaky
5x225
flat db press
5x60
3x80 silly light
6x100 meh
dips
3xbw
3xbw 35
3xbw 50
3xbw 70
4xbw 90 weight/rep PR
straight bar push downs
3x50
3x100
8x145
rope push downs
18x60
15 min walking, 4 mph
bw = 228
Really good bench for once! Felt good moving some weight. I might have been able to get a couple more at 275, but I had a VERY inexperienced lifter “spotting” me … not worth getting injured. I’m still concentrating on explosive reps. Seems to be working so far.
yesterday
wave 3, cycle 14
back squat warm up
deadlift
2x5x135
2x2x225
3x275
2x315
2x365
belt, although I don’t get anything from it
3x405 top set, nice and fast
1x455
1x475 ALL TIME PR!!!
db rows
5x80
5x100
15x120 rep PR
seated low cable row, V handle
worked up to 7x270, which happens to be the stack!
Another great session to end this cycle. Deadlift form and speed was just great. Grip was also fine. Chalk makes such a huge difference. The 475 felt a little faster/lighter than the 455 did in November. Will I reach 550 by the end of this year??
yesterday
gun show
bb power curl
worked up to 4x135
7x115
alt db curl
worked up to 4x60 ugh
8x50
conc curls
5x45 ugh
alt db curl
25x30 lbs
30 min walking, worked up to incline of 5
My arms have been a pathetic 17-17.5" for several years now. Chins, deadlifts, and squats do NOT make your arms growing. Direct arm training does.
The power curls are fun. My butt was tingling from curling so hard. Really need to get my strength up on all curling.
Left arm tendinitis is a bit of a pain still. The elbow sleeves from EliteFTS are on back order until the end of February. I’m hoping they help.
Nice work on the DL PR!
[quote]whup wrote:
Nice work on the DL PR![/quote]
Thank you sir!
yesterday
wave 1, cycle 15
military
5x135
5x145
8x165
squat
10x135
5x225
5x265
5x295
belt
10x335
seated db press
10x55
5x70
6x80 meh
15x60
bent over raise
20x30lbs
15 min walking, 10 incline 3 mph
Pretty good way to start out a new cycle. Major snow storm coming tomorrow, so I needed to do a 2 for tonight. I wasn’t pushing the squat too hard. Good number of reps to get though. Left my belt at home and borrowed one. Just not the same. DB pressing started out good but I was interrupted by a gym bunny that decided to do something just behind me. Totally distracted me. Definitely not by her looks … but just being so close. Then she asked to spot me. No thanks. Maybe she was just being friendly.
Climbed a small mountain. That was some monster walking.
yesterday
wave 1, cycle 15
bench
2x5x135
5x175
5x205
5x235
5x10x135
seated flye
10x50
5x100
5x150
12x180
dips
20xbw
15 min walking, 10,15 incline 3mph
Bench did not go as well as planned. It was somewhat difficult. Too late at night? Lack of sleep? Still beat up from squatting? Whatever. Seated flyes felt good.
BBB bench - I’m setting out to prove that it can work for hypertrophy. The immediate result is a big pump. Last reps on the last couple sets get difficult. Not sore … yet.
wave 1, cycle 15
deadlift
2x5x135
2x2x225
3x275
315 lower back ouch
345
5x375 meh
barbell curl
5x50
3x70
3x90
10x110
db curl
5x40
10x55
peak contraction cable conc curl
12x35
10 min walking, 10 incline 3.5 mph
bw = 227
Sort of lacked good form and energy on this one. I’ll take the reps even they are WAY off anything I’ve done previous. I was really all over the place. Not one rep felt fluid.
yesterday
wave 2, cycle15
military
10x95
5x115
3x135
3x155
5x175
10x135
seated db press
10,8x55
chins
10,20,15xbw
hammer curls
5x35
5x45
8x55
pinwheel curls
5x60
8x70
10 min walking, 10 incline 3.5 mph
Pressing felt good, but not the best I’ve been in a couple weeks. Adding another arm day into the rotation. Got 17.5" pumped for bi’s and 14" for forearms. Getting there!
yesterday
wave 2, cycle 15
squat
2x20xbw
2x10x135
5x225
3x275
3x315
belt
3x355 ugh
front squat
9x205 oof
2x10x135
10x185
barbell curl
25x70
15 min walking, 10 incline, 3-3.5 mph
bw = 227
Ugly, ugly, session. I don’t think I could have done another 1-2 reps with 355. Just a month ago I could do 10 reps. Bad day. Front squats were brutal. Lower back is burned out. I was hoping for a lot more quad activation. Ended up eating less than I wanted for the day. Need more sleep, more food, and more excuses.
yesterday
wave 2, cycle 15
bench
10x135
3x225
6x245
3x245
5x255
6x225
incline db
5x60
3x80
7x90
13x70
seated dips
6x270
4x270
2x270
6x250
and some drop sets
seated flye
worked up to
8x200?
then more but I don’t remember
25 min walking, varied incline and speed
Awesome workout! I wasn’t moving any record weights but it all felt good. Might have found a workout partner. I’ll see how it goes. He trains more bodybuilding, which I’ve been doing more of lately. Might be a good change for me. Dude is definitely stronger than me which is nice for once. Good to have someone bigger and better to motivate me.
Energy was up a lot more from yesterday. Sleep is the key!
yesterday
wave 2, cycle 15
squat warm-up, foam rolling, static stretching
deadlift
2x5x135
2x2x225
3x275
3x315
1x345
1x365
… OUCH!!!
B A D lower back spasm. Had to stop. Really made me mad and disappointed. The rep was fast and smooth, but something was just off.
25 min walking, various incline, various speeds
HS low row
1 platex5
2 platex5
3 platex5
3 plate 25x8
3 platex10
2 platex20
1 platex25
I’m pretty much done with powerlifting. I don’t plan on competing. I don’t have outstanding numbers. I’m just focusing on getting bigger and stronger. Probably dumping deadlifts for rack pulls. Keep the stress off my lower back. Doing a lot more machine (Hammer Strength).