Flat Bench:
185 x 6
225 x 6
245 x 6
235 x 6
225 x 6
I consider this 4 x 6, felt good, good volume/reps at high intensity, always had at least 1 or 2 reps left in the tank
Seated Cable Row:
160 x 12 x 3
Used a different attachment which will help growth I think
Military Press:
115 x 10 x 3
Had trouble with this again? thinking of hitting close grip after rows and just turning the press into a final burnout movement with light weight because that’s really what it is
Close Grip Bench:
185 x 6 x 3
Much better stamina here
Shoulder Circuit x 12 x 2
Bike:
5.25 mi 21 min L12
Solid workout
Box Squat:
365 x 4
385 x 4 x 2
395 x 4
These were solid, tweaked my back a little and heard a pop halfway through. No pain, but it felt a little weird and tight. Still is tight with some minimal pain sitting here after the workout. Hopefully nothing serious.
RDL:
135 x 8 x 3
Bulgarian Squat:
40 x 10 x 3
Pull Throughs:
110 x 12 x 3
Calf Raise:
195 x 15 x 2
Floor Bridge, Birddogs 3 x 10
Upper Plyometrics
3 x 6 plyo pushup
3 x 6 depth pushups
3 x 8 hand switch center push ups
DB Incline Bench:
90 x 8 x 4
A little challenging, but fine, was mostly just because i am out of it today
Chinups:
4 x 4
Bad at these
Face Pulls:
120 x 12 x 3
Shoulder Horn:
5 x 12 x 3
Bike:
5.6 mi L12 21 min
Bench:
225 x 8
245 x 4
235 x 4
225 x 4
Note: Wasn’t feeling it so I decided to take it easy. Headed up to Olympia, been on the road and in hostel’s since friday and it has certainly taken a toll on my body.
Seated Cable Rows:
170 x 12 x 3
Military Press:
120 x 8 x 3
No CGBP
Shoulder Circuit 2 x 12
Bike:
9.6 mi 21 min L12
Old bike I used to use has become much easier
Box Squat:
315 x 4
405 x 4 x 3
RDL:
155 x 8 x 3
Bulgarian Squat:
45 x 10 x 3
Pull Throughs:
100 x 12 x 3
Calf Raise:
215 x 15 x 2
Floor Bridge/Birddog x 10 x 3
Upper Plyometrics
Good workout, body felt a lot better after settling in up here
DB Inc Bench:
95 x 4 x 3
100 x 4
Easy, but I am trying to do the slow progression thing I think it will yield better stamina results
Chin-ups:
5 and 1 negative
4 and 2 negative
2 and 4 negative
2 and 4 negative
I’m sitting at around 235-240 weight fluctuation on a daily basis and I have not done chin-ups in a long time, consequently I suck at them. Making a real effort to get better now
Face Pulls:
130 x 12 x 3
Shoulder Horn:
10 x 12 x 3
Bike:
21 min L14 6.25 mi
For the life of me I cannot figure out how to post pictures on here
See if this works… Yes. Took this in December. Going to post a progress picture every month.
Legs… bad picture, but you get the idea.
High Pull:
225 x 4
245 x 4 x 3
Single Leg DB RDL:
35 x 10
40 x 10
45 x 10
Good Morning:
185 x 8 x 3
Med Ball Jump 3 x 10
Tuck Jump 3 x 10
Lunge Jump 3 x 10
CoC:
x 4
x 6
x 6
x hold till failure
Stretched and TKE prior to lift, fine workout not great but solid
Bench:
225 x 8 x 3
205 x 8
Really focused on form here, I have a tendency to just muscle the weight up however I can
Seated Cable Row:
180 x 10 x 3
Military Press:
115 x 10
120 x 10
115 x 8
CGBP:
185 x 6 x 3
Better form here as well
Shoulder Circuit 2 x 12
Bike 21 min L12 5.65 mi
solid workout, probably gunna take next week (the first week of classes) off. Were really gunna gear it up from February on when I start training with the guys again
Ordered some bands and a Testosterone shirt… pretty juiced to implement these into training
Box Squat:
405 x 2
410 x 2
415 x 2
405 x 2
Pull Throughs:
110 x 12 x 3
Back was feeling bad skipped the rest of legs
Depth Pushups 3 x 10
Clapping Pushups 3 x 10
Floor Bridge/ Birddog 3 x 10
Med Ball Slam 3 x 10
DB Bench:
100 x 4 x 4
Warmed up a little, 75’s felt awful but the bench was almost a shoulder press, so I changed and it was good
Chin Ups:
6 no negatives
4 2 negatives
3 3 negatives
2 4 negatives
Gunna stick with 4 x 6 but try and do it with shorter rest and less negatives
Shoulder Horn:
10 x 15 x 3
Face Pulls:
60 x 20 x 3
Different machine so weight doesn’t translate, just made sure I got the work in
Bike:
L10 6.55 mi 21 min
This bike is harder than the last one so I am satisfied
Overall solid, moved into the dorms yesterday, class starts tomorrow. Started taking a pre workout which I am enjoying. The only slot I can fit with my schedule for team workouts is 8 in the morning so a PW is good to get used to.
PS implemented the testosterone shirt with excellent results
Good Morning:
185 x 8
195 x 8
200 x 8
Meh, these need to go, they just fuck with my back.
DB Single Leg RDL:
45 x 12 x 3
CoC:
8, 8, Max hold
Skipped the main lift because I’m doing my heavier lifts later in the week now, going to replace GMs with GHRs or Reverse Hypers cuz i have access now
Bench:
185 x 5
215 x 5 (70%)
230 x 5 (75%)
235 x 9 (77.5%)
might have been 10 but I always round down rep counts when I am unsure just in case my imagination is trying to run wild
265 x 1 x 5 (87.5%) Cluster Set
Wow, that was fucking awesome. Thought i’d try out this little number from the front page a couple days ago since I didn’t want to do a full bench workout before team training starts I might as well have some fun. I really enjoyed this. Def will run a 6 week cycle over summer with it. Really focused on technique today, and it made a world of difference.
DB Rows:
100 x 12 x 3
Pushup Hell
3 x 8 semi circuit consisting of
Medicine Ball Pushups/ Clapping Pushups/ Depth Drop Pushups
Solid workouts man. Quads are looking big.
[quote]austin_bicep wrote:
Solid workouts man. Quads are looking big.[/quote]
Thanks man.
Stretched today, was going to get some light cardio in but the gym closed hella early, hashtag college problems I guess. Realized that right now all I need to be focusing on is getting my body 100% right. As much as I love to train myself in to the ground, my health is most important to long term success. Going to try and put a premium on health, or at least temper my training. Team training starts monday, but due to multiple labs (heavy science course load) I am going to be missing one of our two conditioning/plyometric sessions per week. We train weights three days a week which I will make. Hopefully I can ease into it enough that i can get my body to 100%. Trying to look on the missed session as a blessing, I can ease into things on my own and train a session on the weekend so it will be like I didn’t miss anything once i’m good.
On another note, I found this incredible fucking site today which I urge anyone who reads this to check out. The man just knows the iron game, and if you know a damn thing you can tell that. I found his bench series extremely interesting, but really I am sure you can learn from everything on there.
Power Snatch:
95 x 5
115 x 5
Hang Snatch:
135 x 5 Box Jump 2nd tallest x 3 (will figure out height later)
115 x 5 Box Jump 2nd tallest x 3
95 x 5 Box Jump 2nd tallest x 3
This is the height non lineman types were doing so I felt good about that
Back Squat:
185 x 10
195 x 10
205 x 10
205 x 10
Just repping weight here, good way to come back after what basically was a test of strength last week
DB Incline Press:
80 x 10 x 3
60 x 10
Split Squat Jump:
30 x 12 x 3
Needs work, not explosive enough
MR Flys:
3 x 8
partner resisted
Good workout, super high volume phase, just tryna crush weights
Power Clean:
115 x 5
115 x 5
115 x 5
my body was dead from monday, just easing back into this full body high frequency shit
Hang Clean:
140 x 5
140 x 5
140 x 5
Lateral box jump:
small box x 3 x 3
Partner GHRs:
bw x 4 x 3
man these were hard
Assisted pull ups:
3 x 10
Plate Twists:
45 x 16 x 3
V ups:
25 x 16 x 3
Partner Resisted necks/ reverse flys:
3 x 8
holy shit, quite a bit of volume. Really was easier than the other day though, took it easy on the body.
