Holiday Gainz

11 December 2016

Bench press 295x5, 305x4, 315x3, 325x2, 335x1, 355x1, 370x1

All sets felt light and fast, except the second single with 355. Very stoked about not losing any strength after a week of travel.

Close-grip bench press x4, x 5

Pulldowns 10-8-6-5-5

Standing BTN press 155x5, 165x4, 175x3, 185x2, 195x1 - solid improvement here, not sure how or why but I'll take it

Smith machine close grip floor press 3-4 sets

Preacher curl superset dumbbells + EZ bar x 4 sets


12 December 2016

Pull 385x5, 405x4, 420x3, 435x3, 455x1

No belt, so I kept it short.

Bent-over row 3s x 5

Behind-the-back shrug 4s x 6-8

Wide stance leg press 2s x 20


14 December 2016

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 375x1, 390x1

Long cable row, seated 10-8-6-5-5

Incline bench press 5-4-3-2-1

Thick bar curls 4s x 6-8

Incline bench DB curl 4s x 8-10

Tricep superset cable overhead extensions + pushdowns x 3 sets


16 December 2016

Squat 405x5, 415x4, 425x3, 435x2, 455x1, 465x1, 475x1, 485xfail

By "fail" I mean I didn't hit depth. No spectacular squat rack crashes.

Close-stance squat 315 lbs. 2s x 5

Close-stance leg press x 20, x 18, x 20

Smith machine lunge x 2 sets


18 December 2016

Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1

Happy with the bench press gainz, but I'm getting quite fat.

Close-grip press 2s x 5

Pulldown 10-8-6-5-5

Standing BTN press 155x5, 165x4, 175x3, 185x2, 190xfail

Smith machine floor press x 3 sets

Preacher curl superset DBs + EZ bar x 4 sets