Early Mornings

25 April 2016


Pulls 420 lbs. x 4, 400 lbs. 2s x 4

Bent-over rows 5x5

Leg curl 4s x 8



26 April 2016


Lifted at 6:30 AM.

Bench press 325 lbs. x 3, 310 lbs. 2s x 3

Paused bench press 280 lbs. x 4

Pulldowns 4s x 8

Standing BTN press 135x5, 155x5, 165x5, 155x5

EZ bar curl + concentration curl superset x 4 sets


28 April 2016

Another 6:30AM workout. I don't mind these, as long as I'm not doing squats or deadlifts. I get up at 5 or 5:30, have a cup of coffee and head off to the gym. Not having to lift after work feels great, almost like a mini-vacation, and I'm no weaker at 6:30 AM than I am at 6:30PM.

SlingShot bench press 345 lbs. x 6, 325 lbs. 2s x 6

Seated cable row 4s x 8

Dips 3s x 10

Seated DB curl + incline bench curl superset x 3

All done in less than 45 minutes.

And Another Week Done

19 April 2016


Pulls 415 lbs. x 4, 425 lbs. x 4, 405 lbs. x 4, 395 lbs. x 4

Bent-over rows 5x5

Leg curl 4s x 8


21 April 2016

SlingShot bench press 320 lbs. x 8, 300 lbs. x 7

Seated cable row 4s x 8

Incline bench press 4s x 8


24 April 2016

Squat 425 lbs. x 4, 405 lbs. 2s x 4

Close-grip floor press 5x5

Leg extensions 4s x AMAP

Adductor machine 2s x 8

Getting Fat = Bench Gainz

18 April 2016


Bench press 315 lbs. x 5, 300 lbs. 2s x 4

Was only supposed to do 315x4, but it felt light so I did an extra rep. It wasn't even close to being a max effort - could have probably gotten 6 or 7. My best ever rep max with 315 is 7 or 8 (at 220+ pounds), so this is pretty pleasing.

Paused bench press 275 lbs. x 5, 280 lbs. x 4

Pulldowns 4s x 8

Standing BTN press 8 reps with 115-135-145-150 lbs.

EZ bar curl + concentration curl superset x 4

Dips 3s x 10

Pushdowns 4s x 15

Week Two of Cycle 3 Done

14 April 2016


SlingShot bench press 335 lbs. x 5, 315 lbs. 3s x 5

This time the plan was to hit 335x5, so that's fine.

Seated cable row 4s x 8

Incline bench press 4s x 8

DB curl + DB incline bench curl superset x 4

Dips 4s x 10


16 April 2016


Squat 390 lbs. x 5, 400 lbs. x 5, 380 lbs. x 5, 370 lbs. x 5

High-bar close stance squat 275 lbs. 2s x 8

Close-grip floor press 5x5 - started doing these again because they are hard

 Leg extension 4s x AMAP

Adductor machine 4s x AMAP

Time Goes By

9 April 2016


Squat 380 lbs. x 5, 350 lbs. 2s x 5, 345 lbs. x 5

High-bar close stance squat 275 lbs. 2s x 8

Leg extensions 4s x AMAP

Hip adduction 4s x AMAP


11 April 2016


Bench press 305 lbs. x 5, 290 lbs. 2s x 5

Paused bench press 275 lbs. x 4 (fail), 260 lbs. x 5

After squatting on Saturday, I had a terrible case of leg DOMS, which makes sense. I also felt sore through the arms/shoulders/chest, which makes no sense. Pressing was hard, and I even failed the top paused bench press set, which hasn't happened in a while (I cut it one rep short).

Pulldowns 4s x 8

Standing BTN press 135 lbs. 4s x 8

EZ curl + concentration curl x 4 supersets


12 April 2016

 Pull 410 lbs. x 5, 385 lbs. 2s x 5

Bent-over row 5x5

Leg curl 4s x 8

Dips 4s x 8 - because I didn't do them yesterday.

Svelte

7 April 2016


Weighed in at slightly over 211 lbs. today. This is surprising, as I've been feeling pretty skinny lately and wondering if I should increase my daily food intake. I guess not.

SlingShot bench press 335 lbs. x 5, 315 lbs. x 6, 300 lbs. 2s x 6

Still couldn't hit 335x6 as planned. I don't know how many times I've written those same words. Not terribly concerned about it because my lower-rep weights have been moving upward, but 335x6 seems to be some sort of mental barrier I just can't get over.

Pullups x 5 or 6 sets - in between presses, focused on "spreading the bar" with my lats

Seated cable rows 4s x 8

Incline bench press 4s x 8

Dips 3s x 8

Various cable curls x a bunch of sets

Press, Pull

4 April 2016


Bench press 300 lbs. x 5, 295 lbs. x 5, 275 lbs. x 5, 270 lbs. x 5

Paused bench press 270 lbs. x 5, 245 lbs. 2s x 5

Pulldowns 4s x 8

Standing BTN press 8 reps with 120-135-140-140 lbs.

Dips 2s x 10, 2s x 8

Incline DB curl + ring chinup superset x 4


5 April 2016


Pull 405 lbs. x 5, 385 lbs. 2s x 5, 365 lbs. x 5

Lats were tired and very sore from yesterday, so deadlifting was not easy.

Bent-over row 3s x 5 - cut it short due to low back twinge

Seated leg curl 4s x 8

End of Intensity Block

31 March 2016


SlingShot bench press 375 lbs. x 2, 365 lbs. x 2, 355 lbs. 2x2, 345 lbs. x 2, 335 lbs. 2x2

The top set with 375 felt light and explosive, maybe could have been 380x2. The other sets also went well.

Seated row 2s x 8, 3s x 5

Standing BTN press 155x5, 165x5, 155x5

Dips 4s x 8

Incline bench DB curls 4s x 8

Pushdowns 2s x AMAP


2 April 2016


Squat 435 lbs. x 3, 425 lbs. 2s x 3, 405 lbs. x 3

High bar squat 315 lbs. 3s x 5

Bent-over row 5x5

Leg extensions 4s x AMAP