29 October 2013
Paused bench press 280 lbs. x 6, x 5, x 7 - missed on the second set, but third one went well. Nice long pauses too.
Seated cable row 1s x 10, 2s x 8, 1s x 6
Seated BTN press 135x6, 155x6, 175x5, 190x5 - these felt pretty good
Neutral-grip pullups 3s x 5
DB hammer curls 3s x 8
Tricep pushdowns 2s x 10, light
Preacher curl machine 3 sets
Wednesday, October 30, 2013
Sunday, October 27, 2013
Legs - Volume Day
27 October 2013
Paused squat 335 lbs. x 3s x 5 - these felt very heavy for some reason
Bottom-position squat starts 225 lbs. x 2s x 5 - a cruel and unusual exercise for the hips
Regular squat 405x5, 415x5
Hack squat 3s x 10
Weighted Roman chair situp 3s x 12
Leg extension 3s x 10
Weighted back raise 3s x 10
Paused squat 335 lbs. x 3s x 5 - these felt very heavy for some reason
Bottom-position squat starts 225 lbs. x 2s x 5 - a cruel and unusual exercise for the hips
Regular squat 405x5, 415x5
Hack squat 3s x 10
Weighted Roman chair situp 3s x 12
Leg extension 3s x 10
Weighted back raise 3s x 10
Bench Press - Heavy
26 October 2013
Bench press 305 lbs. x 3s x 6 - pretty smooth, last set gave me some trouble.
Bench press w. SlingShot 325 lbs. x 8 - nice
Chest-supported rows 2s x 10, 1s x 8
Hammer curls 3s x 10
Seated incline bench DB curls 3s x 12
Tricep pushdowns 1s x 12 - very light, tricep tendon feels better but I don't want to push it.
Bench press 305 lbs. x 3s x 6 - pretty smooth, last set gave me some trouble.
Bench press w. SlingShot 325 lbs. x 8 - nice
Chest-supported rows 2s x 10, 1s x 8
Hammer curls 3s x 10
Seated incline bench DB curls 3s x 12
Tricep pushdowns 1s x 12 - very light, tricep tendon feels better but I don't want to push it.
Friday, October 25, 2013
Deadlift - Heavy
24 October 2013
Warmed up with a combo of leg curl, adductor and abductor machine, around 12 reps each without rest.
Deadlift 135x10, 225x8, 315x4, 385x2, 415x2, 445x3 - rep PR
On the sets of two, the first one was sumo. On the other sets I tried to mostly do sumo. I think I'm getting the hang of sumo pulling... sort of.
Snatch-grip DL 365x3
Roman chair situps, weighted 3s x 12
Back raise, weighted 3s x 10
Leg curl 2s x 12
Leg extension 2s x 10
Warmed up with a combo of leg curl, adductor and abductor machine, around 12 reps each without rest.
Deadlift 135x10, 225x8, 315x4, 385x2, 415x2, 445x3 - rep PR
On the sets of two, the first one was sumo. On the other sets I tried to mostly do sumo. I think I'm getting the hang of sumo pulling... sort of.
Snatch-grip DL 365x3
Roman chair situps, weighted 3s x 12
Back raise, weighted 3s x 10
Leg curl 2s x 12
Leg extension 2s x 10
Bench Press Volume Day
22 October 2013
Paused bench press 280 lbs. x 3s x 6
Seated cable row 1s x 10, 2s x 8, 1s x 6 (increasing weight)
Seated BTN press - did this in the Smith machine because both racks were busy, 1x10, 1x8, 1x6 - going up in weight
Hammer curl 3s x 10
Seated incline bench curl 3s x as many as possible
Tricep pushdowns 3s x 10
Right tricep tendon hurts again, and it's pretty bad.
Paused bench press 280 lbs. x 3s x 6
Seated cable row 1s x 10, 2s x 8, 1s x 6 (increasing weight)
Seated BTN press - did this in the Smith machine because both racks were busy, 1x10, 1x8, 1x6 - going up in weight
Hammer curl 3s x 10
Seated incline bench curl 3s x as many as possible
Tricep pushdowns 3s x 10
Right tricep tendon hurts again, and it's pretty bad.
Monday, October 21, 2013
Quick Leg Volume Day
20 October 2013
Not much time to train today, so I just did the squats and left.
Paused squat 335 lbs. x 3s x 5
Regular squat 405x5, 425x5
Weighted Roman chair situps 1s x 12
Leg extensions 1s x 20
Not much time to train today, so I just did the squats and left.
Paused squat 335 lbs. x 3s x 5
Regular squat 405x5, 425x5
Weighted Roman chair situps 1s x 12
Leg extensions 1s x 20
Bench Press - Intensity Day
19 October 2013
Bench press 300 lbs. x 3s x 6 - easy start to a new cycle
Bench press w. SlingShot 320 lbs. x 8 - was pretty surprised by this
Chest-supported rows 3s x 10
Seated BTN press 135x10, 155x8, 175x6
Hammer curls 3s x 10
EZ bar combo curls (against the wall, then cheating) 3s x 10
Tricep pushdowns 3s x 12
Bench press 300 lbs. x 3s x 6 - easy start to a new cycle
Bench press w. SlingShot 320 lbs. x 8 - was pretty surprised by this
Chest-supported rows 3s x 10
Seated BTN press 135x10, 155x8, 175x6
Hammer curls 3s x 10
EZ bar combo curls (against the wall, then cheating) 3s x 10
Tricep pushdowns 3s x 12
Squat - Intensity Day
18 October 2013
Paused squat 315x3, 355x3, 385x3
Regular squat 405x3, 455x3 (belt+wraps), 495x3 (b+w)
Roman chair situps 3s x 12
Weighted back raise 3s x 10
Paused squat 315x3, 355x3, 385x3
Regular squat 405x3, 455x3 (belt+wraps), 495x3 (b+w)
Roman chair situps 3s x 12
Weighted back raise 3s x 10
Wednesday, October 16, 2013
Pressing - Volume Day
15 October 2013
Bench press 280 lbs. x 3s x 6, all paused - this was hard, but a different kind of hard. Pauses of one second.
Seated cable row 3s x 8, 1s x 6
Ring pullups 3s x 5
Seated BTN press 155x6, 185x5, 135x8 - the 185 felt really hard, so I didn't try to up the weight
Pec deck 2s x 12
Hammer high row machine 2s x 10
EZ bar combo curls (AMAP against wall, then cheat curl for 4-5 reps) 3s x 10
Seated DB incline curl 3s x 8
Tricep pushdowns 3s x 10-12 - upped the weight a bit
Bench press 280 lbs. x 3s x 6, all paused - this was hard, but a different kind of hard. Pauses of one second.
Seated cable row 3s x 8, 1s x 6
Ring pullups 3s x 5
Seated BTN press 155x6, 185x5, 135x8 - the 185 felt really hard, so I didn't try to up the weight
Pec deck 2s x 12
Hammer high row machine 2s x 10
EZ bar combo curls (AMAP against wall, then cheat curl for 4-5 reps) 3s x 10
Seated DB incline curl 3s x 8
Tricep pushdowns 3s x 10-12 - upped the weight a bit
Tuesday, October 15, 2013
Legs - Volume
14 October 2013
My legs felt like I ran a marathon over the weekend (I didn't), so everything today was slow and torturous. Bad eating and too much booze and not enough sleep = I'm too old to do that and expect to recover.
Paused squat 330 lbs. 4s x 5
Regular squat 395x5, 415x5 - legs almost gave out on the last one. Usually my weak point is the lower back.
Hack squats 3s x 10
Roman chair situps 3s x 12
Leg extensions 3s x 10
My legs felt like I ran a marathon over the weekend (I didn't), so everything today was slow and torturous. Bad eating and too much booze and not enough sleep = I'm too old to do that and expect to recover.
Paused squat 330 lbs. 4s x 5
Regular squat 395x5, 415x5 - legs almost gave out on the last one. Usually my weak point is the lower back.
Hack squats 3s x 10
Roman chair situps 3s x 12
Leg extensions 3s x 10
Thursday, October 10, 2013
Bench Press - 1RM Day (And PR)
10 October 2013
Warmed up something like: 135x5 - 185x3 - 245x1 - 275x1 - 295x1
Then 325x1, 345x1, 365x1 - felt smooth, so I tried 385x1 and got it. New PR by 15 pounds.
Bench press with SlingShot 405 lbs. x 1 - this is where I should be with no SlingShot, but whatever.
Seated pulley rows 3s x 8
Standing BTN military press 135x10, 155 x 2s x 8
EZ bar curl 3s x 6
Tricep pushdown 3s x 12
Pec deck machine 3s x 12
BW today 213.8 lbs.
Warmed up something like: 135x5 - 185x3 - 245x1 - 275x1 - 295x1
Then 325x1, 345x1, 365x1 - felt smooth, so I tried 385x1 and got it. New PR by 15 pounds.
Bench press with SlingShot 405 lbs. x 1 - this is where I should be with no SlingShot, but whatever.
Seated pulley rows 3s x 8
Standing BTN military press 135x10, 155 x 2s x 8
EZ bar curl 3s x 6
Tricep pushdown 3s x 12
Pec deck machine 3s x 12
BW today 213.8 lbs.
Deadlift - Heavy Day
9 October 2013
Deadlift: 135x8 - 225x6 - 315x4 - 365x2 - 405x2 - 445 x 2
This would be a rep PR, so I guess that counts for something.
Snatch-grip DL 365 lbs. x 2s x 3
Glute-ham raise x8, x8, x6
Roman chair situp 3s x 12
Weighted back raise 2s x 10
Leg curl 2s x 10
Deadlift: 135x8 - 225x6 - 315x4 - 365x2 - 405x2 - 445 x 2
This would be a rep PR, so I guess that counts for something.
Snatch-grip DL 365 lbs. x 2s x 3
Glute-ham raise x8, x8, x6
Roman chair situp 3s x 12
Weighted back raise 2s x 10
Leg curl 2s x 10
Monday, October 7, 2013
Bench Press Volume Day
7 October 2013
Did not recover from Saturday's pressing, so today I only did the bare minimum and some arm work.
Bench press 295 lbs. x 3s x 6 - paused first and last rep of each set. This felt heavy because I was tired, but got them all.
Seated pulley row 2s x 8, 1s x 10
Hammer curl 2s x 10
Tricep pushdowns 3s x 12
EZ bar curls against wall 3s x 5
Did not recover from Saturday's pressing, so today I only did the bare minimum and some arm work.
Bench press 295 lbs. x 3s x 6 - paused first and last rep of each set. This felt heavy because I was tired, but got them all.
Seated pulley row 2s x 8, 1s x 10
Hammer curl 2s x 10
Tricep pushdowns 3s x 12
EZ bar curls against wall 3s x 5
Sunday, October 6, 2013
Leg Day - Volume
6 October 2013
Paused squat 330 lbs. x 4s x 5
Regular squat 405x5, 425x5 - no belt or wraps
Hack squat 3s x 10
Roman chair situps 3s x 12
Leg extension 3s x 10
Paused squat 330 lbs. x 4s x 5
Regular squat 405x5, 425x5 - no belt or wraps
Hack squat 3s x 10
Roman chair situps 3s x 12
Leg extension 3s x 10
Saturday, October 5, 2013
Bench Press - Heavy
5 October 2013
Bench press 285 x 2 (paused), 320 x 2, 350 x 2 - last set nice and explosive.
Bench press w. SlingShot 370 lbs. x 2, 390 lbs. x 1.5 - had a spotter bail me out on the second rep, but this was still a massive lift. Very happy about it.
Chest-supported row 3s x 8
DB shoulder press 60s x 10, 70s x 8
Hammer curls 3s x 10-12
Tricep pushdowns x20, x15, x12
Bench press 285 x 2 (paused), 320 x 2, 350 x 2 - last set nice and explosive.
Bench press w. SlingShot 370 lbs. x 2, 390 lbs. x 1.5 - had a spotter bail me out on the second rep, but this was still a massive lift. Very happy about it.
Chest-supported row 3s x 8
DB shoulder press 60s x 10, 70s x 8
Hammer curls 3s x 10-12
Tricep pushdowns x20, x15, x12
Legs - Intensity Day
3 October 2013
Paused squat 325x3, 365x3, 385x3
Regular squat 415 x 3, 475 x 3 (belt and wraps) - took the intensity down a notch, will ramp back up.
Used a weird bendy bar for squats, it whipped around with a mere 415 on and actually bent on the 475 set, so groove was a bit off.
Speed deads 8 singles with 300 lbs. on the minute (5 sumo, 3 regular) - these were actually fast.
Weighted back raise (hips supported) 3s x 8-10
Roman chair situps 3s x 12
Leg curls 3s x 10-12
Paused squat 325x3, 365x3, 385x3
Regular squat 415 x 3, 475 x 3 (belt and wraps) - took the intensity down a notch, will ramp back up.
Used a weird bendy bar for squats, it whipped around with a mere 415 on and actually bent on the 475 set, so groove was a bit off.
Speed deads 8 singles with 300 lbs. on the minute (5 sumo, 3 regular) - these were actually fast.
Weighted back raise (hips supported) 3s x 8-10
Roman chair situps 3s x 12
Leg curls 3s x 10-12
Wednesday, October 2, 2013
Bench Press Volume Day
1 October 2013
Bench press 285 lbs. x 10, x 9, x 6
Finally nailed the tenth rep and had an awesome second set too, but on the third one the bottom fell out. Still, this is a major rep PR.
Seated pulley row 2s x 10, 1s x 8
Standing BTN military press 135x5, 155x5 - arms and shoulders too gassed for any serious pressing. Will do more on the heavy day.
Pulldowns 2s x 10, 1s x 8
DB hammer curls 3s x 10
Tricep pushdowns 4s x 15 - still light, but right elbow is getting better.
Seated DB incline curls 3s x 8
Rear delt raises 3s x 12-15
Bench press 285 lbs. x 10, x 9, x 6
Finally nailed the tenth rep and had an awesome second set too, but on the third one the bottom fell out. Still, this is a major rep PR.
Seated pulley row 2s x 10, 1s x 8
Standing BTN military press 135x5, 155x5 - arms and shoulders too gassed for any serious pressing. Will do more on the heavy day.
Pulldowns 2s x 10, 1s x 8
DB hammer curls 3s x 10
Tricep pushdowns 4s x 15 - still light, but right elbow is getting better.
Seated DB incline curls 3s x 8
Rear delt raises 3s x 12-15
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