Monday
Squats
135x5
165x5
200x5
230x5
265x5
Bench
185x3
215x3
240x7
Machine Row
240x3x8
255x8
Curls
3x15
Lifts felt fine today. Not great, but I had a 5 hour flight earlier in the morning so I expected some tightness. going to start incorporating some direct trap work. I have wide shoulders and a long skinny neck so I need some more meat in that area.
Wednesday
Squats
135x5
165x5
200x5
200x5
RDL
215x4x10
Press
110x3
125x3
140x7
Pulldown
140x3x12
150x12
Band Pull apart
3x12
Love the band pull apart. Much prefered to reverse fly machine. I can just feel the target muscle much better.
Friday
Squats
135x5
165x5
200x5
230x5
275x3
200x8
Bench
175x5x10
Cable Row
110x3x12
120x12
OH Tricep Ext
3x12
Lateral Raise
3x12
Holy allergies. I think i’m dehydrated because my nose is running like a faucet and i sneeze every 30 seconds. My foot kept cramping up while squatting.
Wednesday
Squats
135x5
165x5
200x5
200x5
RDL
215x4x10
Press
115x5
130x3
145x6
Pulldown
150x4x12
Band pull apart
3x12
Missed a session because of the flu. This was the first day kind of feeling back to normal but I hadn’t eaten much the two days before so I wasn’t full energy.
I had notices my left hip flexor being sore while squatting the last couple sessions. This was weird because I’d never had any pain there before, whether it be from lifting or sports. I realized I’d been playing alot more golf than usual and that is probably what’s driving the soreness. The follow through puts the hip flexor in a pretty extended position. On a positive note, I got 54 holes in this weekend.
Friday
Squats
135x5
165x5
200x5
235x5
275x3
200x8
Bench
175x5x10
Cable row
110x2x12
120x2x12
Rope tricep extension
3x12
Lateral raise
3x12
Above coffee shop knows what’s up
Monday
Squats
140x5
170x5
205x5
240x5
275x3
Bench
200x5
230x3
250x4
Machine Row
240x2x8
255x8
240x10
Curls
3x15
quick 5 rounds of incline treadmill sprints
calories a bit below maintenance right now. seeing good results on BF in the mirror, but noticing an impact on strength.
Wednesday
Squats
140x5
170x5
205x5
205x5
RDL
225x4x10
DB Press
50x3x10
Pulldown
150x2x12
160x12
160x10
Band Pull Aparts
3x12
Incline treadmill sprints x 5
Friday
Squats
140x5
170x5
205x5
230x5
275x3
205x8
Bench
175x5x10
Cable Row
110x12
120x3x12
Lateral Raise
3x12
DB OH Tri Ext
3x12
Was pressed for time at the end so I supersetted the lateral raises with the DB OH tricep extension. Got a heck of a burn in my shoulders because of how much they’re used for stabilizing the DB over your head in the tricep extensions.
Monday
Squat
140x5
175x5
205x5
230x5
275x5
Bench
180x5
205x5
230x9
Machine Row
240x8
225x12,12,10
Curls
2x15
Treadmill incline sprints x6
Tried to do some upright rows in the workout but didn’t feel good at all on my shoulders. I’m pretty lucky that benching has never bothered my shoulders at all, don’t want to ruin that.
Getting more flexibility in upper body on squats so I was able to get my elbows underneath the bar better. felt a lot better.
Wednesday
Squats
145x5
175x5
210x5
210x5
RDL
225x4x10
Press
105x5
120x5
135x8
Pulldown
150x8
160x8
170x8
180x8
Rear delt fly
3x15
Incline treadmill sprints x 6
Friday
Squats
140x5
175x5
210x5
240x5
280x3
210x8
Bench
180x5x10
Cable row
110x12
120x3x12
Rope press down
3x12
Lateral raise
3x13
Incline treadmill sprints x6
Tuesday
Squats
145x5
175x5
210x5
245x5
280x5
Bench
190x3
220x3
245x6
Machine Row
225x4x12
Curls
3x15
Incline treadmill sprints x 6
Took an extra day off for a road trip this weekend and felt very fresh in the gym today. Had a a lot of moderately easy activity like golf and kayaking but nothing specifically training related over the long weekend.
Diet-wise, right now I am around 240p, 200c, and 60f. Seeing good results in an effort to get leaner. Don’t really want to go any lower on calories than this. If fat loss stalls, I will probably add more activity. I was super hungry today. It’s funny, I see people say that eating for lifting should feel like a chore. Even when my diet is consistently around 3600 cals, which is where fat starts to pile on faster than muscle for me, I still feel like I would happily eat more.
Thursday
Squats
145x5
175x5
210x5
210x5
RDL
235x4x10
Press
115x3
130x3
145x5
Pulldown
160x8
170x8
180x2x8
Rear delt fly
3x15
Found out the Rock had been lifting at the gym I go to while he was filming that monstrosity of a movie, san andreas. Never saw him once, guess he lifts mid days as I am in either early morning or at night. Bummer, would have love to see him.
Saturday
Squats
145x5
175x5
210x5
245x5
Leg Press
3pps x 25
Bench
180x4x10
180x8
Cable Row
110x2x12
120x2x12
Rope Pressdown
3x12
Lateral Raise
3x13
When I unracked the bar for my second to last squat set at 285, I felt a sharp compression pain in my lower back. Its not like that is a ton of weight, but my back is so touchy that I didn’t do the set and called it quits on squatting for the day. Just did some leg press to finish out leg work.
After the gym my buddy organized a bubble soccer tournament for his birthday. It was the most fun thing i’ve done in a while, but it was pretty brutal on your body. Basically human bumper cars. After that was over we played some kickball and I noticed that my left hip flexor was in really bad shape. Could barely kick the ball. Then played golf on sunday and my back continued to bother me. Anyway, I’m feeling pretty beat up and need to give my back a break. Going to do leg press and single leg exercises for a while for lower body work.
Monday
Elevated Split Squat
95x8
115x8
125x8
135x8
145x8
Bench
205x5
230x3
255x4
Machine Row
225x4x12
Preacher Curls
3x15
Incline treadmill sprints x 6
Wednesday
Leg Press
3ppsx3x15
Glute Ham Raise
4x8
Press
115x5
130x3
145x4
Pulldown
160x8
170x8
180x8
190x8
Rear Delt Fly
3x15
Bike Sprints x 6
Friday
Front squats
95x5
115x5
135x5
155x5
175x5
185x5
DB Bench
65x5x10
Cable row
110x12
120x2x10
120x14
Rope press down
3x12
Lateral raise
3x13
Treadmill sprints x 6
Toyed around with more back friendly leg work this week. Today I didn’t know what weight to use for front squats so just kept adding til it felt challenging.
Monday
Elevated split squat
95x8
115x8
125x8
135x8
155x8
Bench
165x3x5
Machine Row
225x4x12
Preacher Curl
3x15
Incline sprints x 6
I was totally gassed after this workout. It wasn’t any harder than what I usually do. In fact, I backed off on bench today. As I was leaving work the temp was 106, so maybe the heat just kicked my ass.
Just noticed the Joey Cape avatar. You earned my stay hahaha. Keep fuckin shit up dude.
Yes! a Caper fan! Vinny, checked out your log and you playing with some serious weights. awesome man.
