May 3, 2016
Lifted this PM- Bench
Slight incline bench off power rack (slow eccentric)
→ 135x15 warm up set
→ 155x12
→ 185x110
→ 225x2x8
–>245x2x4
Flat Bench dumbbell press (slight flies) w/ mini band
→ 50x15
dropped down
→ 35x12
→ 40xmax reps
→ 45xmax reps
Standing chest fly
–>2xmax rep
–>1xdrop set max rep
intra md throughout workout
44g protein shake and ice cream post
May 4, 2016
Lifted this PM- Overheads
Scrape the rack press off high pins
→ 5x3 @ 135
→ 3x3 @ 155, 175, 195
Smith Machine shrugs from knee (strict)
→ 4x20 @ 115, 135,
Lateral Raises
→ 3x11
→ finish w/ drop set
Neck curls
→ 2xmax
intra md throughout workout
44g protein and ice cream cone post (He ate what???)
May 6, 2016
Lifted this PM- Skwaaats
Box squat (belt-less with cambered bar)
→ 8x5 @ 315
→ 1x3 @ 345
→ 3x1 @ 405
felt pretty easy, somethings working
Hamstring Curls
→ 5x10
intra md throughout workout
44g protein, 55g carb (macro ratio whatever)
“He who learns must suffer. And even in our sleep pain that cannot forget falls drop by drop upon the heart, and in our own despair, against our will, comes wisdom to us by the awful grace of God.” --Aeschylus
May 7, 2016
Lifted this AM- Pulls
Pulls ups (warm up)
→ 3x8
Rack Pulls (low pins belt-less, no straps)
→ 8x5 @ 525 PR
Incline Chest Supported Rows (w/ barbell)
→ 3x8 @ 175
Pull Downs
→ 4x12 burn out
Low Cable Lat Rows
→ 2xdeath
intra md throughout workout
35g protein, 65 carb
May 8, 2016
Lifted this PM- bro day
Warmed up elbows with some LIGHT cable pull downs
Close Grip Spoto Press- Incline (4 second eccentric, 2 second hold 2" off chest)
→ 10x3 @ 135,185,225,155,135 mixed sets
Curls
–>1x15, 1x12, 2x9, 1x12, 1x20
Chest Supported Tricep Cable Raises (overhead)
→ 2x15 supinated
→ 2x20 pronated
Tricep Push-downs
→ 4x burn out
intra md throughout workout
35g protein, 65 carb
After ten hours of physics…
May 11, 2016
Lifted this PM- Bench
Warmed up elbows and rotator cuff
Slight incline bench off power rack + chains (45ish pounds?)
→ 2x10 @ 185
→ 1x8 @ 205
→ 2x4 @ 225
→ 1x15 @135
Flat bench w/ dumbbells
→ 4x9 @ 60,80,70,50
Incline machine chest flies with band (red mini)
→ 5x12
the volume was no joke, want to go heavy
intra md throughout workout
35g protein, 75 carb
May 12, 2016
Lifted this PM- Overheads
Mil Press w/ dumbbells (off flat bench, no back support)
→ 12,9,9,6,10 (set of 6 w/ 80s)
Barbell Shrugs (from knee)
→ 4x20
Selkow Shoulder Cranks
→ 3x6
Lat Raises
→ 3 drop sets down the rack from 30s
felt like a soup sandwich, twas a grind
intra md throughout workout
35g protein, 60 carb
May 14, 2016
Lifted this AM- Pulls
Dead hangs (warmup)
→ 3x8
Pause deads off low pins (beltless)
→ 8x3 @405
felt pretty good
Pull-downs
→ 10,8,8,15
Low lat cable pulls
→ 4x16
coming off finals week getting back at it
Hoping to box squat strong tomorrow
intra md throughout workout
35g protein, 55g carb
Was off the grid for a couple days taking care of life, back logging
May 16, 2016
Lifted this PM- bro day
Warmed up elbows with some LIGHT cable pull downs
Close Grip Spoto Press- Flat bench (prioritized 2 second hold 2" off chest)
→ 3x10 warm up building up to working sets
→ 3x4 @245
Curls
→ 15,12,9,9,20
Standing cable lat extension
→ 1x20
→ 3x15
Lat push downs
→ 3xburn out
Down the rack curls
→ 1x5 45 to 10
Beetroot juice pre workout
35g protein, bannana post
May 17, 2016
Lifted this PM- Squat w/ Casey and Sir Walter
Body has taken executive order dictating I slow it down right now, so went light and grinded through. Nothing more, nothing less. I’ve been here before.
Low bar box squat (Stressing powerful hip extension coming through rom)
→ 2x15
→ 1x12
→ 2x10
dodging nerds between sets
That’s all folks.
Intra md throughout
Steak and asparagus post
May 18, 2016
Lifted this PM- Overheads
Strict overhead press
–>6x6 @155 Elbows weren’t please. Not sured how I used to do this @275
Seated mil press (no back support)
→ 3x13
John Meadow’s shoulder cranks (find these on his instagram)
→ 4xburnout
Smith machine rows
→ 5x15
intra md throughout
30g protein, 67g carb
May 20, 2016
Lifted this PM- Bench
Flat bench w/ shoulder saver pad Volume overload
http://www.elitefts.com/eliteftstm-shoulder-saver-pad.html
→ 15,15 @135,225
→ 10 @225
→ 8 @275 MISSED, called the exercise after this. Really hate dropping back. Was off my game. Back to the drawing board. Severely underestimated this volume work
Incline DB press
→ 4x8 @95
Incline chest fly machine (yea, I used a machine)
→ 3xBURNOUT around 15-20 reps usually
Beetroot juice pre
45g protein, carb ?g
May 22, 2016
Lifted this afternoon- Pulls
Low rack pulls (no straps just calluses)
worked up to…
→ 3x4 @ 495
→ 2x2 @ 545 on track
Hammer Strength row
→ 2x10 pronated
→ 2x12 supinated
→ 1x10 supinated
Low lat pulls from cable
→ I think 4x16
Calf Raises
→ 2x burn out
intra md throughout
30g protein, 30g carb
May 23, 2016
Lifted this PM
Curls for girls
→ 5 sets of i don’t care
Havent logged past few workouts as I was busy prepping for a biomechanics exam. Back at it and taking full advantage of this long weekend. So, here we go:
May 28, 2016
Lifted this AM- Bench and some leg volume…weird
Leg press
→ 4x10, 40 second rest No technical reason beyond felt like doing it
Slight incline bench off rack I’m talking 15 degrees
–>7x6 @ 225 Felt like absolute garbage
Flat Dumbbell Press
weird scheme here, stupid pump though
→ 1x15 @ 70
→ 1x10 @ 80
– >1x10 @ 80, drop set 1x8 @40, drop set 1x6 flies @ 20 (transition set)
Machine Flies
→ 4x15-20
intra md throughout Feel like this stuff is a bit bogus.
30g protein, 65g carb
May 29, 2016
Lifted late PM- Squat
Warm up w/ monster walks down backs
Low-bar Box Squat Firing hips through at the top b/c I’m slow
→ 12x3 @ 315
→ 2x3 @225
Stiff-leg DB pulls Looking for a ham stretch
→ 4x8-9
Quad xtensions
→ 4x burnout
Intra md throughout
30g protein, 65g carb
May 31, 2016
Lifted this PM- Pulls
Clean pulls
→ 4x doubles
→ 5x singles @315
Chest supported rows off incline
→ 4x didn’t count
Pull ups w/ weight vest
→ 5x5
intramd
30g protein, half a large pineapple pizza
June 4, 2016
Lifted this PM- Overheads
DB Press - No back support
→ Seated on bech 3x10
→ Standing 3x8
Scrape the rack presses were planned but elbow is still funky
Burn set of overheads with barbell
→ 2x16ish
Shoulder cranks
→ 4x9
Shrugs w/ smith machine
→ 5x15
intra md throughout workout
30g protein, 60ish g carb
