Damn, finally gettin some PR’s huh? Nice job.
[quote]BlackLabel wrote:
Damn, finally gettin some PR’s huh? Nice job.[/quote]
Yep, bout fucking time. I forgot how awesome it is to go into the gym and actually be STRONGER instead of WEAKER than last time.
Thanks man.
March 4th- Chest
Incline DB Bench
1x8 50s
1x8 60s
1x8 70s
1x8 80s PR +2 Reps
1x3+3 90s -I had a buddy of mine spotting me here and he was all over helping me after the first couple reps but between the two of us we got 6. I got the first 3 unassisted though so that is what I am working off of.
Flat DB Bench
1x8 50s
1x8 60s
1x8 75s
1x8 90s
1x5 100s -I think I got 5 here, I need to keep up with my log because I forget these weights.
Dips
3x12 BW
Abs
March 5th- Legs
Kind of a shitty workout, I just wasn’t feeling it today.
Squat
1x3 235
1x3 270
1x5 300
Beltless Front Squats
1x8 135
2x8 205
I just was tired and didn’t have the motivation to do more after this.
Abs
March 6th- Shoulders
A lot better session today.
Standing Press
1x3 105
1x3 120
1x5 135
Seated DB Press
1x8 35s
1x8 45s
1x8 55s
1x8 65s
1x5 75s
Leaning Lateral Raises
3x12/side 30
Facepulls
150 Reps 20
DB Shrugs
3x20 100s
Abs
March 7th- Arms
I had to combine my biceps/triceps sessions and will be condensing my training for the rest of the week. My cousin is getting married in Chicago on Sunday so I will be gone Saturday-Monday and probably won’t have a chance to train while I am there.
Close Grip Bench
1x5 190
1x3 215
1x6 240 -I am really happy with the way I am progressing on this lift, I hope to be benching 300+ with a close grip sooner rather than later.
Lying EZ Bar Extensions
1x10 20
1x10 40
1x10 60
1x8 70
1x8 90
1x8 110 PR +2 Reps
1x3 120
Overhead Tricep Extensions
3xsome 50
BB Curls
1x10 45
1x8 65
1x8 85
1x8 95
1x8 105
1x8 115 PR +2 Reps
DB Hammer Curls
1x10 35s
1x10 40s
1x10 45s
1x10 50s
1x10 55s
Leg Press Calf Press
3x1 Mintues 315 -These hurt like hell.
March 8th- Back
Deadlift
1x5 280
1x3 320
1x7 355
Kroc Rows
1x10 60
1x10 80
1x25 100
Wide Grip Pullups
5xF
Wide Grip Cable Rows
1x10 100
1x10 120
1x10 140
1x10 160
1x10 180
1x10 200
March 9th- Chest
DB Inclines
1x8 50s
1x8 60s
1x8 70s
1x8 80s
1x6 90s PR +3 Reps
Flat DB Bench
1x8 50s
1x8 60s
1x8 75s
1x8 90s
1x4 100s
Dips
3x15 BW
A1. Lying Y Raises
2x15 10s
2x15 5s -decreased the weight because my rotator cuffs are weak as fuck and I need to change that.
A2. Lying External Rotations
2x15 10s
2x15 5s
March 10th- Legs
Better workout than last week.
Squat
1x5 250
1x3 285
1x5 320 -Not bad.
Front Squat
3x8 205
Walking DB Lunges
3x10/side 40s
Lying Leg Curls
1x10 70
1x10 85
1x10 100
1x10 115
Hows the diet coming along? Have you gained any weight lately?
[quote]BlackLabel wrote:
Hows the diet coming along? Have you gained any weight lately? [/quote]
I have been fluctuating like crazy, the highest I have been is 214-215 area but I was about 210 this morning. I think I need to up my calories a bit because it seems the only days my weight really swings up is after I have a cheat meal or two.
I have been mostly going by the mirror and by the log book and have seen very good improvements in both places so I am not to worried.
March 11- Shoulders
Standing Press
1x5 115
1x3 130
1x4 145
Seated DB Press
1x8 35s
1x8 45s
1x8 55s
1x8 65s
1x6 75s
Leaning Lateral Raises
3x12 30s
Facepulls
150 Reps 20
March 15th- Arms
I was gone in Chicago all weekend and got back late last night, my cousin got married on Sunday and the whole weekend was a great time. I ate like a shitball and didn’t touch a weight this weekend, I weighed 217 this morning. I am not deloading this wave, new maxes:
Close grip: 255
Deadlift: 385
Press: 155
Squat: 345
Combined bis and tris again this week. My arms are getting bigger and stronger every week.
Close Grip Bench
1x5 165
1x5 190
1x13 215 PR + 3 Reps
Lying EZ Bar Extensions
1x8 40
1x8 60
1x8 70
1x8 90
1x8 110
1x5 120 PR +2 Repa
Overhead Tricep Rope
3xsome 60
BB Curls
1x8 45
1x8 65
1x8 85
1x8 115
1x4 135 - Best form I have ever curled plates.
DB Hammer Curls
1x10 35s
1x10 40s
1x10 45s
1x10 50s
1x10 55s
You can tell reading the last post i am typing on my phone.
March 16th- Back
Yeah I probably should have deloaded this week. I took it a bit easier on deadlifts because my low back was definitely not 100% I think this was largely due to sitting in a car for about 18 hours over the weekend though. Other than deadlifts it was a good session.
I will have to force myself to deload at the end of this wave.
Deadllift
1x5 250
1x5 290
1x6 325 -If I was fresh I should have been able to hit 11 or 12.
DB Rows
1x10 60
1x10 80
add straps
1x21 110
Pull Ups
5 sets
Wide Grip Seated Cable Row
1x10 140
1x10 180
1x10 220
Next time I do something relatively cool I will make sure I post a video, I haven’t posted one in a really long time.
March 18th- Chest
Damn good training session today.
DB Incline
1x8 50s
1x8 60s
1x8 70s
1x8 80s
1x8 90s PR +2 Reps
1x3 100s PR -Never hit 100s on incline, very happy.
Flat DB Bench
1x8 60s
1x8 70s
1x8 80s
1x8 90s
1x5 100s +1 Rep from last week.
BW Dips
2x15
1x13 -I was tired
A1. Lying Y Raises
3x15 10s
A2. Lying External Rotations
3x15 10s
B1. Seated Calf Raises
1x12 90
1x12 100
1x12 110
1x12 120
B2. Standing 1 Leg Calf Raises
4x12/side BW
March 19th- Legs
Subpar session due to the fact I was still feeling pretty weird from some drinking that took place Friday night and my work schedule makes it so I have to train in the morning on Saturdays.
Back Squat
1x5 225
1x5 260
1x8 295 +10 lbs from last week. Pretty good considering my mental state.
Front Squat
1x8 135
1x4 225 -Wasn’t feeling these at all.
Leg Press- Constant tension, feet toward the bottom of platform.
1x12 225
1x12 315
1x12 405
1x12 495
March 20th- Shoulders
Overhead Press
1x5 100
1x5 115
1x8 130 +3 Reps from last week.
Seated DB Press
1x8 35s
1x8 45s
1x8 55s
1x8 65s
1x8 75s PR +2 Reps
Leaning Lateral Raises
3x12 35
Facepulls
150 Reps 25
DB Shrugs
3x15 140s
March 21st- Biceps and Calves
BB Curls
1x8 65
1x8 85
1x8 115
1x5 135 PR + 1 Rep
-Next week I am going to trade these for DB Curls
DB Pinwheel Curls
1x8 40s
1x8 50s
1x8 60s
1x8 70s
Reverse Grip Preacher Curls
1x12 40
1x12 60
1x7 70
Seated Calf Raises
3x1 Minute 90