24 July 2017
Deadlift 410x5, 425x4, 440x3, 455x2, 475x1, 495 x fail
Sumo deadlift, light 2s x 4
Bent-over row 3s x 5
Squat, light 3s x 5
Standing BTN press 135x5, 145 3s x 5 - to make up for yesterday
26 July 2017
SlingShot bench press 380x3, 365x3, 355x3, 340 2s x 3
T-bar rows 4s x 8
Barbell extensions 2s x 8
Incline bench press 4s x 5
Strict curl 4s x 5
Overhead cable extensions 3s x 12
28 July 2017
Squat 415x3, 435x3, 465x3, 435x3
Paused squat 365x3, 385x3
Stiff-legged deadlift 3s x 5
Leg press x 20, x 12
Leg extensions 2s x 12-15
30 July 2017
Bench press 325 2s x 5, 305x5, 300x5
Paused bench press 275x5, 255x5
Pulldowns 10-8-6-5
Barbell extension 3s x 6-8
Seated BTN press 135x5, 155x5, 165x5, 175x5
Barbell curl 4s x 5
Preacher curl superset (DB+BB) x 3
Pushdowns 3s x 12-15
Sunday, July 30, 2017
Monday, July 24, 2017
Lifting Interrupted
10 July 2017
Deadlift 410x5, 425x4, 440x3, 455x2, 485x1
Stiff-legged deadlift 2s x 5
Bent-over row 2s x 5
Paused shrugs 3s x 15
Squat, light 3s x 5
Rear delt fly 3s x 10-12
12 July 2017
SlingShot bench press 365x3, 355 2s x 3, 345 2s x 3
Picked the weights well and hit all the reps.
Barbell extensions 2s x 6
T-bar rows 4s x 8-10
Incline bench press 4s x 4-5
Strict curl 4s x 5
Preacher curl machine x 3 drop sets
13 July 2017
Squat 415x3, 435x3, 455x3, 465x3, 445x3
Stiff-legged deadlift 3s x 5
Maybe something else, but I forgot. On vacation for a week.
20 July 2017
SlingShot bench press 385x2, 375x2, 365x2, 345 2s x 2
Barbell extensions 3s x 8
T-bar rows 5s x 8
Incline bench press 4s x 5
Barbell curl 4s x 5, cheat curl x 3
Preacher curl superset (DB + BB) x 3 sets
21 July 2017
Squat 405x2, 425x2, 455x2, 475x2, 455x2, 435x2
Stiff-legged deadlift 3s x 5
Leg extensions 2s x 12-15
23 July 2017
Bench press 355x2, 335 2s x 2, 315x2, 295x2
Pulldowns 10-8-6-5
Barbell extensions 3s x 8
Strict curl 4s x 5
Preacher curl (BB) x 3 sets
Overhead extensions (cable) 3s x 12-15
Monday, July 10, 2017
Some Improvement
5 July 2017
Overdid it slightly over the holiday, so results were disappointing.
SlingShot bench press 330x6, 345x4, 330x4, 315x5 - all these were supposed to be sets of six.
T-bar row 1s x 10, 4s x 8-10
Barbell extensions 2s x 6-8
Smith machine incline bench press 4s x 5
Everyone always says pressing and squatting in the Smith machine is "easier". This has not been my experience, especially with squats and incline presses. Every time I press it feels like my shoulders are going to explode.
Preacher curl machine drop sets x 3
Overhead cable extensions 3s x 8-10
7 July 2017
Squat 385x3, 405x2, 410x4, 430x4, 450x4, 460x3, 430x4
Used knee wraps with 460 to get four reps. Didn't get four reps. But I didn't die crushed under the bar either, so I guess it's a draw.
Stiff-legged deadlift 3s x 5
Getting better at these. I use a light weight and try to get a good hamstring contraction. Worked this time as my hamstrings were cramping up toward the end.
Leg press x 20, x 15, x 10
Leg extensions 2s x 12-15
9 July 2017
Bench press 350x2, 330 2x2, 320 2x2
Paused bench press 295x3
Pretty happy with these.
Pulldowns 10-8-6-5
Barbell extensions 1s x 8, 2s x 5
Seated BTN press 135x5, 155x5, 175x5, 185x3
DB curl 1s x 8, 4s x 5-6
Preacher DB curl 3s x 5-6
Pushdowns 3s x 15
Overdid it slightly over the holiday, so results were disappointing.
SlingShot bench press 330x6, 345x4, 330x4, 315x5 - all these were supposed to be sets of six.
T-bar row 1s x 10, 4s x 8-10
Barbell extensions 2s x 6-8
Smith machine incline bench press 4s x 5
Everyone always says pressing and squatting in the Smith machine is "easier". This has not been my experience, especially with squats and incline presses. Every time I press it feels like my shoulders are going to explode.
Preacher curl machine drop sets x 3
Overhead cable extensions 3s x 8-10
7 July 2017
Squat 385x3, 405x2, 410x4, 430x4, 450x4, 460x3, 430x4
Used knee wraps with 460 to get four reps. Didn't get four reps. But I didn't die crushed under the bar either, so I guess it's a draw.
Stiff-legged deadlift 3s x 5
Getting better at these. I use a light weight and try to get a good hamstring contraction. Worked this time as my hamstrings were cramping up toward the end.
Leg press x 20, x 15, x 10
Leg extensions 2s x 12-15
9 July 2017
Bench press 350x2, 330 2x2, 320 2x2
Paused bench press 295x3
Pretty happy with these.
Pulldowns 10-8-6-5
Barbell extensions 1s x 8, 2s x 5
Seated BTN press 135x5, 155x5, 175x5, 185x3
DB curl 1s x 8, 4s x 5-6
Preacher DB curl 3s x 5-6
Pushdowns 3s x 15
Monday, July 3, 2017
Abnormal Is the New Normal
28 June 2017
SlingShot bench press 305x4, 320x8, 305x8, 285x8
Once again I was completely crushed by Sunday's raw bench workout, but this time I hit all goal weights. I think the seated behind-the-neck press is the main culprit for the extreme soreness. It's the only thing I've changed in my pressing routine, I'm using slightly heavier weight and pressing off pins (bottom up).
Smith machine bent over row 1s x 10, 2s x 8
Barbell extensions 2s x 8
Strict curl 1s x 10, 1s x 5
Incline bench press 3s x 5
Preacher curl machine drop sets x 3
30 June 2017
Squat 365x5, 405x5, 425x4, 445x4, 425x4, 405x5
Stiff-legged deadlift 3s x 5
Light deadlift after squats, light squats after deadlifts. Will see how long this lasts.
Leg press 2s x 20
Leg extension 2s x 15-20
2 July 2017
Bench press 340x3, 320x3, 320x2, 310x3
Paused bench press 275 x 2s x 5
Pulldowns 10-8-6-5, reverse grip 1s x 6
Barbell extensions 3s x 6-7
Barbell curl 4s x 5, cheat curl 2s x 4
Seated BTN press 135x5, 155x5, 175x5, 185x5
DB preacher curl 3s x 6
Pushdowns 3s x 12-15
3 July 2017
Deadlift 410x5, 425x4, 440x3, 455x2, 480x1
Stiff-legged deadlift 2s x 5
Bent-over row 2s x 5
Squat 3s x 5
SlingShot bench press 305x4, 320x8, 305x8, 285x8
Once again I was completely crushed by Sunday's raw bench workout, but this time I hit all goal weights. I think the seated behind-the-neck press is the main culprit for the extreme soreness. It's the only thing I've changed in my pressing routine, I'm using slightly heavier weight and pressing off pins (bottom up).
Smith machine bent over row 1s x 10, 2s x 8
Barbell extensions 2s x 8
Strict curl 1s x 10, 1s x 5
Incline bench press 3s x 5
Preacher curl machine drop sets x 3
30 June 2017
Squat 365x5, 405x5, 425x4, 445x4, 425x4, 405x5
Stiff-legged deadlift 3s x 5
Light deadlift after squats, light squats after deadlifts. Will see how long this lasts.
Leg press 2s x 20
Leg extension 2s x 15-20
2 July 2017
Bench press 340x3, 320x3, 320x2, 310x3
Paused bench press 275 x 2s x 5
Pulldowns 10-8-6-5, reverse grip 1s x 6
Barbell extensions 3s x 6-7
Barbell curl 4s x 5, cheat curl 2s x 4
Seated BTN press 135x5, 155x5, 175x5, 185x5
DB preacher curl 3s x 6
Pushdowns 3s x 12-15
3 July 2017
Deadlift 410x5, 425x4, 440x3, 455x2, 480x1
Stiff-legged deadlift 2s x 5
Bent-over row 2s x 5
Squat 3s x 5
Monday, June 26, 2017
Volume Building
21 June 2017
SlingShot bench press 350x4, 340x5, 330x5, 330x4, 315x5
T-bar rows 1s x 10, 3s x 8
Incline bench press supersetted with rear delt raises x 3 sets
Preacher curl machine drop sets x 3
Cable pushdowns 3s x 10
23 June 2017
Squat 365x5, 405x5, 425x4, 440 2s x 4, 405x5
First set with 440 felt really nice and solid, so I decided to repeat the weight and almost got crushed.
Smith machine front squat 3s x 5-6
I do these like a sort of sissy squat with weights. Very quad-effective.
Leg press 3s x 8, then 1s x 12
Leg extensions 1s x 20, 1s x 15
25 June 2017
Bench press 335x3, 335x4, 315x4, 315x2, 305x4
Missed first set with 335, but I was pretty sure I had it. So I got a spotter and tried again and got it. Totally messed up the rest of my sets, but whatever.
Barbell extensions 3s x 8
Pulldowns 10-8-6-5
Seated BTN press 135x5, 155x5, 165x5, 185x5, 195xfail
Barbell curl 4s x 5, cheat curl 3x3
Overhead cable extensions 4s x 8
DB preacher curl 4s x 6
26 June 2017
Deadlift 410x5, 425x4, 440x2, 455x2, 475x1
Moved all rep sets up by 5 pounds or so. Missed 440x3, which was weird, especially because 455x2, felt lighter than 440x2. The plan now is to keep the same rep weights and build up the singles until I can do at least three. After all those heavy reps, 475x1 felt like a max effort.
Stiff-legged DL 2s x 5
Getting better at these, learning to engage the hamstrings more.
Bent-over row 2s x 5
Squat, light 3s x 5
SlingShot bench press 350x4, 340x5, 330x5, 330x4, 315x5
T-bar rows 1s x 10, 3s x 8
Incline bench press supersetted with rear delt raises x 3 sets
Preacher curl machine drop sets x 3
Cable pushdowns 3s x 10
23 June 2017
Squat 365x5, 405x5, 425x4, 440 2s x 4, 405x5
First set with 440 felt really nice and solid, so I decided to repeat the weight and almost got crushed.
Smith machine front squat 3s x 5-6
I do these like a sort of sissy squat with weights. Very quad-effective.
Leg press 3s x 8, then 1s x 12
Leg extensions 1s x 20, 1s x 15
25 June 2017
Bench press 335x3, 335x4, 315x4, 315x2, 305x4
Missed first set with 335, but I was pretty sure I had it. So I got a spotter and tried again and got it. Totally messed up the rest of my sets, but whatever.
Barbell extensions 3s x 8
Pulldowns 10-8-6-5
Seated BTN press 135x5, 155x5, 165x5, 185x5, 195xfail
Barbell curl 4s x 5, cheat curl 3x3
Overhead cable extensions 4s x 8
DB preacher curl 4s x 6
26 June 2017
Deadlift 410x5, 425x4, 440x2, 455x2, 475x1
Moved all rep sets up by 5 pounds or so. Missed 440x3, which was weird, especially because 455x2, felt lighter than 440x2. The plan now is to keep the same rep weights and build up the singles until I can do at least three. After all those heavy reps, 475x1 felt like a max effort.
Stiff-legged DL 2s x 5
Getting better at these, learning to engage the hamstrings more.
Bent-over row 2s x 5
Squat, light 3s x 5
Monday, June 19, 2017
Why Bother
12 June 2017
Deadlift 405x5, 415x4, 440x2, 450x2, 470x1, 490x1
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Squat 3s x 5
14 June 2017
SlingShot bench press 335x6, 330x6, 320 x 2s x 6
Something I did in my last bench press session left my shoulders and chest really sore. I didn't really notice it until I started pressing today and 135 lbs. felt painful.
Smith machine bent-over row 4s x 8-10
Barbell extensions 3s x 8
EZ bar reverse curl 4s x 8
Cable overhead extensions 4s x 8-12
Preacher curl machine x 4 drop sets
16 June 2017
Squat 365x5, 405x5, 425x5, 435 x 2s x 5, 405x5
Front squat 2s x 5
Leg press 4s x 8, working up to two heavy sets
18 June 2017
Bench press 330x4, 335x3, 315 x 2s x 4, 300x4, 300x3
Set with 330 felt light, but 335 was too much.
Barbell extensions 3s x 8
Pulldowns 10-8-6-5-5
Standing BTN press 135x5, 155x5, 165x5
EZ bar strict curl - one heavy set of 10, one heavy set of 5
DB preacher curl 4s x 5-8
Pushdowns 5s x 8-10
19 June 2017
Deadlift 405x5, 415x5, 435x3, 455x2, 475x1, 495x1
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Squat 2s x 5
Monday, June 12, 2017
Diclofenac Blues
Looking for a solution to my tennis elbow woes, I got a couple tubes of Diclofenac gel over eBay. Diclofenac is a NSAID and is also sold under the names Voltaren and Jonac. I was not able to find any in the pharmacies around me, or on Amazon. At first I thought it was banned or restricted (prescription only) in the US, but could not find anything about it on teh Interwebz, so I guess... we just don't have it here?
Anyway this stuff is magic - two applications and my left elbow feels significantly better. I'm considering buying a few hundred gallons and soaking myself in a tub of Diclofenac after every workout.
5 June 2017
Bench press 275x5, 300x5, 310x5, 315x5, 325x5, 330x4
Barbell extensions 3s x 8
Pullups 5x5
Standing BTN press 135x5, 145x5, 155x5, 165x4
Barbell curl 5s x 5-8, then 2 sets of cheat curls
Overhead cable extensions 4s x 8-12
DB preacher curl 4s x 6
6 June 2017
Deadlift 405x5, 415x4, 435x3, 445x2, 465x1, 485x1
Stiff-legged DL 2s x 5
Bent-over row 3s x 5
Squat, light 3s x 5
8 June 2017
SlingShot bench press 325x5, 335x4, 350x3, 360x2, 370x2, 375x1
Smith machine bent-over row 4s x 10
Barbell tricep extensions 3s x 8
Seated cable row 2s x 8
Incline bench press 10-5-5-5-4-3
Reverse curl 4s x 6
Preacher curl machine x 4 drop sets
9 June 2017
Squat 325x5, 375x5, 395x5, 405x5, 415x5, 425x5, 445x3, 455x3, 405x3
Leg press x 16, x 15, x 18 (trying to get 20 reps each set)
Hack squat 3s x 12
11 June 2017
Bench press 325x5, 305x5, 290 3s x 5
Pulldowns 10-8-6-5-5
Barbell extension 3s x 8-10
Seated BTN press 135x5, 155x5, 165x5, 175x5, 185x5
Barbell curl 5x5, then some cheat curls
Preacher DB curl 4s x 6
Anyway this stuff is magic - two applications and my left elbow feels significantly better. I'm considering buying a few hundred gallons and soaking myself in a tub of Diclofenac after every workout.
5 June 2017
Bench press 275x5, 300x5, 310x5, 315x5, 325x5, 330x4
Barbell extensions 3s x 8
Pullups 5x5
Standing BTN press 135x5, 145x5, 155x5, 165x4
Barbell curl 5s x 5-8, then 2 sets of cheat curls
Overhead cable extensions 4s x 8-12
DB preacher curl 4s x 6
6 June 2017
Deadlift 405x5, 415x4, 435x3, 445x2, 465x1, 485x1
Stiff-legged DL 2s x 5
Bent-over row 3s x 5
Squat, light 3s x 5
8 June 2017
SlingShot bench press 325x5, 335x4, 350x3, 360x2, 370x2, 375x1
Smith machine bent-over row 4s x 10
Barbell tricep extensions 3s x 8
Seated cable row 2s x 8
Incline bench press 10-5-5-5-4-3
Reverse curl 4s x 6
Preacher curl machine x 4 drop sets
9 June 2017
Squat 325x5, 375x5, 395x5, 405x5, 415x5, 425x5, 445x3, 455x3, 405x3
Leg press x 16, x 15, x 18 (trying to get 20 reps each set)
Hack squat 3s x 12
11 June 2017
Bench press 325x5, 305x5, 290 3s x 5
Pulldowns 10-8-6-5-5
Barbell extension 3s x 8-10
Seated BTN press 135x5, 155x5, 165x5, 175x5, 185x5
Barbell curl 5x5, then some cheat curls
Preacher DB curl 4s x 6
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