Wednesday
10 3/4 sprints. Less intense than what I usually do for sprints, it was more of an active recovery workout. Plus it was pretty warm for late jan, so I wanted to get outside
Friday
Bench
95x10
195x5
210x4
245x3
260x2
275x1
245x9
245x3
Incline bench
135 x 3 sets 45 total reps
Machine row
195x8,8
180x12,12
Pulldown
110x 3 sets 50 total reps
Curl
55x 3 sets 50 total reps
Sunday
Squats
155x10
265x5
300x4
320x3
335x2
355x1
300x13
300x6 60 sec rest
RDL
175x4x10
Split Squat
105x5x10
Fun one today. Felt good.
Moved to a new place on Saturday. The guy that lived there before left a bunch of stuff, including a few tubs of whey. Alright!
Tuesday
Press
50x10
100x5
110x4
125x3
135x2
145x1
125x12
125x5 60 sec rest
Weighted Dips
25 x 3 sets - 50 total reps
T Bar Row
65 x 3 sets - 50 total reps
Chins
5x6
DB Curls
3x10
snail’s pace progess on press, but progess none the less.
Wednesday -
10 rounds of sprints
Thursday -
Squats
165x10
275x5
310x4
335x3
345x2
365x1
310x10
310x5 60 sec rest
Leg press
180 x 3 sets 50 total reps
DB Lunges
25 x4x10
Feet were slightly out of position on 365 squat. My leverage felt weird and it ended up being pretty ugly. Next set for reps I felt like a few of my reps were a little high. I feel like the weights might have been too heavy here. I had a couple factors that could have caused me to be weaker tonight (sprints yesterday, 2 hour commute to gym which is way longer than usual) but I want my heaviest weight to be something I can hit with good form on no matter what condition. I’m going to back down 10-20 lbs and work on getting reps up on my work sets.
Saturday
Bench
95x10
195x5
210x4
245x3
260x2
275x1
245x9
245x4 60 sec rest
Incline Bench
135 x 3 sets 43 total reps
Machine Row
210 x 2 x 8
185 x 2 x 12
Pulldown
120 x 3 sets 50 total reps
BB Curl
60 x 3 sets 40 total reps
Man, I’m starting to get a bit frustrated with lack of progress on bench lately. Making progress on incline and dips though, so big picture it shouldn’t be a huge concern.
Monday
Squat
145x10
255x5
290x4
310x3
325x2
345x1
290x11
290x6 60 sec rest
GHR
10,8,8
Split Squat
95x5x10
Pretty weird workout. My quads starting burning instantly after second squat set. It was low rep and it felt like i’d done a set of 20. It stayed with me the whole workout. I didn’t notice much of a strength decrease, but it certainly wasn’t a pleasant workout. Never experienced anything like it. Diet and sleep are consistent with usual. The only thing I can think of is that the gym was crowded and I had to wait 15 min for a rack. Kind of threw off my warm up timing.
Backed the weight down 20lbs from last workout. Form felt much better.
Tuesday
Sprints x 12
Wednesday
Press
50x10
95x5
110x4
125x3
135x2
145x1
125x12
125x5 60 sec rest
Weighted Dips
35 x 3 sets 45 total reps
T Bar Row
70 x 3 sets 50 total reps
Chins
5x6
Curls
3x10
Just moved to a new neighborhood a couple blocks from the beach. When the sun starts setting later I’m looking forwards to doing my sprint workouts in the sand.
Friday
Squats
145x10
255x5
290x4
310x3
325x2
345x1
290x14
290x6 60 sec rest
Leg press
230 x 3 set 50 total reps
Lunges
50x4x10
Way better than last lower workout.
Monday
Bench
95x10
195x5
210x4
245x3
260x2
275x1
245x8
245x3
Incline Bench
135 x 3 sets 47 total reps
Machine Row
210x8
225x8
195x12
195x12
Pulldown
130 x 3 sets 50 total reps
Not sure how I feel about this style of training. It’s a mass program and i know it isn’t geared around maximizing strength, but I’m getting weaker in a couple areas. I believe its the amount of work to failure that isn’t optimal for me. I haven’t been training like this for long though, so going to give it some more time.
Phil Health was training in my gym this weekend, which is pretty cool. I wasn’t there, but my buddy said he plans to be back in more often, so looking forward to seeing that.
Wednesday
Squats
145x10
255x5
290x4
310x3
325x2
345x1
290x14
290x7 60 sec rest
RDL
155x4x10
Split Squat
105x5x10
Had to wait about 30 min for a rack today, really kills your energy.
I currently squat high bar, but want to try low bar. I tried low bar today during warm up sets and the movement felt much better, but I don’t think the bar placement was right because I was catching too much of the weight with my hands. Need some more reading/practice.
Friday
Press
50x10
95x5
110x4
125x3
135x2
145x1
125x11
125x5 60 sec rest
Weighted Dips
35 x 3 sets 47 total reps
T Bar Row
75 x 3 sets 50 total reps
Chins
5x6
Had to lift in the morning today. Usually I lift at night and go to bed shortly after. When I got to work today I immediately wanted to take a nap.
Monday
Squats
145x10
255x5
290x4
310x3
325x2
345x1
290x16
290x7 60 sec rest
Leg press
3 pps x 3 sets 50 total reps
Lunges
25 x 4 x 10
Got in a good stretch after the workout. I do this for two reasons. First, I think it helps with soreness. Second, and more importantly its almost meditative. I find that while unwinding after a hard workout is the most relaxed and clear headed i will be all day.
Wednesday
Bench
85x10
185x5
200x4
235x3
250x2
265x1
235x9
235x4 60 sec rest
Incline Bench
135 x 3 sets 48 total reps
Machine Row
210x8
225x8
180x12
195x12
Pulldown
130 x 3 sets 48 total reps
BB Curls x 3
Friday
Squats
145x10
255x5
290x4
310x3
325x2
345x1
290x8
RDL
165x4x10
Split squat
125x5x10
Ab wheel
2x15
Continuing to try out low bar and tinker with form. I got my elbows behind me a bit more and that helped my wrists quite a bit. Also went thumbless. The weight felt easier to lift and the heavy single went up really fast. Then my last set was a bit of a disaster. I lost tightness on 8th rep and tried to adjust. I then lost all balance and had to dump the weight. Had quite a bit more in the tank if I hadn’t lost balance.
Monday,
Press
55x10
95x5
110x4
125x3
135x2
145x1
125x12
125x6 60 sec rest
Weighted Dips
35 x 3 sets 48 total reps
T bar row
85 x 3 sets 47 total reps
chins
3x6
pulldown
130 x 10,10
Curls
3x10
Tweaked my abs a bit this weekend and chins were feeling weird, so finished the last two sets on pulldown. Also, changed diet a bit. Dropped a serving of carbs from off days and a serving of fat from training days. BF was creeping up.
Wednesday
Squat
145x10
255x5
290x4
310x3
325x2
345x1
290x16
290x6 60 sec rest
Leg Press
320 x 3 sets 50 total reps
Lunges
25x4x10
continuing to play with low bar squats. I used wrist wraps today and that felt better. I feel strong in the low rep range with low bar, but having trouble keeping my back tight on higher reps.
Friday
Bench
85x10
185x5
200x4
235x3
250x2
265x1
235x10
235x4 60 sec rest
Incline
135 x sets 50 total reps
Machine row
225x8
240x8
175x12
190x12
Pulldown
130 x 3 sets 45 total reps
Lateral raise
3x12
I was swapped out curls for lateral raises. Bis have been feeling pretty worked already after pulling movements. I feel like this program mostly works front delts so wanted to add in some other shoulder work.
Did some sprints Thursday night.
Monday
Squats
155x10
265x5
300x4
320x3
335x2
355x1
300x12
300x6 60 sec rest
RDL
175x4x10
Split Squat
120x5x10
Surprisingly good workout considering I got tattooed for 8 hours on sunday and then had a 5 hour flight early monday morning.
An 8hr tat session is a lot to sit through, and that’s a long way to fly to get it done! 