deadlift, mon 07nov2011

deads: 265 x 5, 305 x 5, 345 x 5, 1

reverse hypers: 3 x 10

arms + lat/post delts, sun 06nov2011

legs, fri 04nov2011

Squats: 3 x 5; 190, 220, 250

stiff legs: 3 x 6; 225, 235, 245

thurs, 27oct2011

Incline: 145 x 5, 165 x 3, 185 x 3

DB bench: 75r/l x 10, 80r/l x 8, 85r/l x 5

standing military: 40 x 8, 6, 35 x 10, 8

chest cable fly 3 x upward, 2 x downward sets of 12, level 5 to 3

front raise: 12 x 12-15 x 4

knuckle pushups (for my wrist) x 15 x 10

arms, tues 25oct2011

3 exer x 3-4 sets x bis x tris alternate

Deadlift/Back, Mon 24oct2011

Deadlift: 295 x 5, 335 x 3, 375 x 2

Pullups x 40 in sets of 4-5 varying grips

Seated Row: 150 x 10, 9, 8, (6 + burnout with 120)

Standing 1-arm T-bar Row: 60 x 9, 50 x 9, 40 x 9, 40 x 5 + 4 after 10 second break

Reverse Hyper: 3 x 10

next week: deload

Legs, friday 21oct2011

Squats: 215 x 5, 240 x 3, 270 x 2

Stiff leg dead: 225 x 6, 245 x 6, 245 x 6

Leg Press: 480 x 20, 20, 12

Ham curl: 130 x 12, 130/110 x 10, 110 x 10, 110/90 x burnout

Glut Med horizontal abd supine: 3 x 15, 13, burnout

calves 110 x 5 sets with burnout

Arms, thurs 20oct2011

sihkkkk....

chest, ant shoulder wed 19oct2011

Incline Bench: 140 x 3, 160 x 3, 175 x 6 (gonna switch target weight to base off 195 as I killed the last set)

DB Bench: 70R/L x 12, 11, 10

DB Military: 40R/L x 8 x 3 (last 3 push press on last set)

Chest fly: level 5, 4, 3, 3, 3

Front Raise: 15 x 15, 12, 12 x 10, 10 x 12, x burnout

next week:

incline bench: 145 x 5, 165 x 3, 185 x 1+

catch up

so i have missed a few posts, but not missed any workouts...

still doing 5/3/1 workouts plus assistance exercies. I'm currently working off:

Squat: 285

Dead: 295

Incline Bench: 185 (switched over from regular bench after last cycle), this was a guestimated weight and I guessed conservatively because i'd rather slowly build progress then get jammed early into a cycle

Bench: ended on 5,3,1 for 260 cycle, next time I begin I will base off 270

Numbers from recent workouts:

Squat: 200 x 3, 230 x 3, 255 x 4

Dead: 275 x 3, 315 x 3, 355 x 4

Incline Bench: 120 x 5, 140 x 5, 155 x 7

Next workouts:

Squat: 215 x 5, 240 x 3, 270 x 1+

Dead: 295 x 5, 335 x 3, 375 x 1+

Incline Bench: 130 x 3, 150 x 3, 165 x 3+

Generally workout pattern is this:

Mon: Deadlift/Back

Tuesday: Off

Wed: Chest/Ant Delt

Thurs: Bis/Tris

Fri: Legs

Sat: Off

Sunday: Lateral/Post Delt + RTC

This is giving a little extra volume to shoulders as I feel like mine are lagging in strength and size. I also tried to put a day off after deadlifts and squats as I feel they take the most recovery and I also will often throw bis/tris training on the end of leg day or eliminate the extra shoulder training day if I start to feel drained or feel the need for a little extra recovery. Cardio consists of walking 1.5 to 3 miles at around 18 minute miles on incline or outside my apartment. I typically do this right after working out or if on an off day from the gym I'll do it first thing before breakfast on a tank of coffee.

thursday, 22sep2011 and 29sep2011

22sep2011:

bench: 180 x 3, 210 x 3, 235 x 4

....

29sep2011:

bench: 195 x 5, 220 x 3, 245 x 1

incline dumbell 60 lbs R/L

flys: 2 x 40lb dumbell sets, 3 times cable sets

standing DB shoulder press: 35 x 8, 30 x 9, 30 x 8

lat raise machine: 25 x 12, 20 x 13, 15 x 12

post fly on cable standing: level 6 x 10 x 3 x r/l

90/90 ER on cable standing: level 6 times x 10 x 9 + burnout at 4

Back, tues 27sep2011

pull-ups x 30

two hand seated row 150

one arm t-bar row 60

scap-y in bodyweight back extension machine

Deadlift/calves, mon 26sep2011

Deadlift: 290 x 5, 325 x 3, 365 x 2

Reverse-hypers: 3 x 10

planks

calves

Legs + arms, thurs 22sep2011

Squats: 205 x 5, 235 x 3, 260 x 2

Stiff Leg dead: 225 x 5 x 3

ham curls

arms

next week: deload squats

Deadlift/back/calves, mon 19sep2011

Deadlift: 275 x 3, 315 x 3, 345 x 4

Chins:

1 arm row on t-bar, 80 x 6, 70 x 7, 60 x 7, 50 x 9

T-bar row: 50 x 12 x 2

Scap-Y: 10 x 3 x 10

Calves: 170, 150, 130, 110, 90 x slow burnout sets (trying to kill them to see if they grow)

Legs, Friday 16sep2011

Squats: 190 x 3, 220 x 3, 250 x 5

Stiff leg dead: 205 x 6, 215 x 6, 225 x 6

Leg Press: 480 x 10, 570 x 10, 660 x 10, 750 x 6

Ham curl: 110 x 15, 12, 8 + burnout at 90

Calves: 150 x 20 x 4

next week:

Squat: 205 x 5, 235 x 3, 260 x 1+

chest/shoulders, thursday 15sep2011

Bench: 175 x 5, 190 x 5, 220 x 5

Incline dumbell: 65 x 10, 9, 7, 50 x 8

Cable cross: level 5 x 10 downward, 4 x 12 down, 3 x 12 down, 3 x 10 up, 3 x 8 up + 2 x burnout

Standing DB press: 40 x 10, 35 x 8, 35 x 7, 30 x 7

Lat raise: 15lb x 3 x 15

Reverse fly: 15lb x 3 x 12

90/90 RTC: level 6 x 10, 4 x 10, 4 x 8 + rapid burnout short ROM

next week:

Bench: 180 x 3, 210 x 3, 235 x 3

arms, tues 13sep2011

3 exercises alternating bi's tri's, 3-4 sets, 6-12 reps

Deadlift, tues 12sep2011

Deadlift: 250 x 5, 295 x 5, 325 x 5

Reverse hyper: 3 x 10

Calves: 170 x 15, 190 x 12, 210 x 10, 230 x 10

Back, sun 11sep2011

Pull up x 32 in sets of 4-5

1 arm row on t-bar loading bar: 60 + bar x 8, 7, 50 + bar x 7 R/L

Seated row: 135 x 3 sets

scap-Y: 2 sets

Legs, friday 12sep2011

Squats: 180 x 5, 205 x 5, 235 x 5

Stiff Leg Dead: 205 x 6 x 3

Leg Press: 570 x 12 x 3

Hams: 110 x 2 x 15, 12, drop set

Calves

chest/shoulders, thursday 08sep2011

deload day, no barbell bench

dumbell bench, incline db bench, standing db military, flys, lat raise, post flys, RTC 90/90

arms, tues 06sep2011

mixed up new exercises, 3 sets x 3 exercises aiming for a "pahmp" .... sihhhkkk

deadlift/back, mon 05sep2011

deadlift: deloaded 150 x 5, 190 x 5, 220 x 5 (for speed)

back: chins/pulls, rows, one arm row out, scap Y in extension machine

next week:

deadlift (based off 385 max poundage): 250 x 5, 290 x 5, 325 x 5

chest/shoulders, thursday 01sep2011

bench: 190 x 5, 215 x 3, 245 x 1

incline dumbells: 55R/L

db shoulder press: 35, 25, 25

cable fly: 3 sets level 10 downward, two sets level 6 upward

upright row: 70 x 3 sets

db lateral raise: 15, 10, 10

bent over reverse fly: 10 x 3 sets

90/90 RTC: level 4 x two sets R/L burnout

next week:

deload bench, probably with light weights and DB vs. barbell

arms, tues 30aug2011

6 exercises, alternating biceps and triceps, 3-4 sets per exercise

deadlift, mon 29aug2011

Deads: 285 x 5, 320 x 3, 355 x 2

(B): 225 x 5, 285 x 3, 320 x 2 (looked like 3 in store)

Reverse Hyper: 3 x 10 ish

Planks: front, sides, x 2 rounds followed by crunch burnout

next:

Deads: deload: 150 x 5, 190 x 5, 225 x 5 focus on speed

assistance of choice

back, sun 28aug2011

chins/pullups: 35

seated row: 135 x 4 x 10, 120 x burnout

single dumbell power row: 65 x 18R/20L x 1

standing lat press down: 40 x 15, 12

scap-Y: 12 x 10R/L, 10 x 10R/L

legs, friday 26aug2011

squats: 200 x 5, 225 x 3, 250 x 3

stiff leg dead: 215 x 3 x 6

leg press: 620 x 13, 13, 11 + burnout at 440

ham curl: 110 x 15, 90 x 15, 90 x 12 + burnout at 70

hip abd: 3 x 15 to burnout L and R

next week: deload 105 x 5, 135 x 5, 160 x 5 (focus on speed)

arms, wed 24aug2011

3 sets x 6 exercises

chest/shoulders, tues 23aug2011

bench: 175 x 3, 200 x 3, 225 x 4

incline dumbell:

standing shoulder

rear delt:

d1s:

lat raise:

deadlift + back, mon 22aug2011

deadlift: 265 x 3, 300 x 3, 340 x 3

pullups: 45 varying grip

seated row: 135 x 3 sets

power one arm row: 65 x 20L/19R

scap-y: 12 x 3 x 10 ish

next: deadlift 280 x 5, 320 x 3, 355 x 1+

Legs, friday 19aug2011

Squats: 3 x 185, 3 x 315, 5 x 240

Leg Press: 620 x 13, 12, 11

Stiff-leg Dead: 205 x 6 x 3

Ham Curl: 110 x 15, 11, 90 x burnout

calf raises: 150 x 4 x burnout

hip abduction: 3 sets to burnout

Next:

Squats: 5 x 200, 3 x 225, 1+ x 250

Leg Press: 620 x 13 x 3

SLD: 215 x 6 x 3

Ham Curls

Calves

Hip abd

arms, wed 17aug2011

6 alternating exercises biceps/triceps

chest/shoulders, tues 16aug2011

Bench: 165 x 6, 190 x 5, 215 x 6

Dumbell Incline press: 60 x 10, 8, 6

Cable cross (seated): level 10 x 12, 10, level 8 x 12 neutral . . . level 6 x 12 x 2 upward

lateral raise: 20 x 15, 12, 15 x burnout

upright row: 40 x 15, 15, burnout

RTC 90/90: level 6 x 10, 8, level 4 x burnout

next:

Bench: 175 x 3, 200 x 3, 225 x 3+

deadlift, mon 15aug2011

deadlift: 245 x 5, 280 x 5, 320 x 5

reverse hyper: 10, 10, 10, 8

calves: 4 x 15-20, 140 lbs, varying feet position

back extension: 3 x 12 (warm down)

next,

deadlift: 265 x 3, 300 x 3, 340 x 3+

Back/abs, sun 14aug2011

deloaded pull ups: just did 35-40 in sets of 4-5

seated row - horizontal bar: 135 x 12, 10, 9, 8

kroc row - 65 x 20L/19R

scap-y: 12 x 3 sets

situps and captain's chairs

Legs, Friday 12aug2011

Squats: 175 x 5, 200 x 5, 225 x 7

Leg Press: 570 (450 + 120) x 12, 620 x 12, 570 x 12, 390 x burnout

Stiff-leg dead: 185 x 6 x 3

Ham curl: 110 x 15, 12, 90 x burnout

Monster walks: 2 x burnout blue band

Calf raise: 140 x 4 sets varying foot position

Next:

Squats: 185 x 3, 215 x 3, 240 x 3+

Leg Press: 620 x 12, 12, 12

Thurs, 11aug2011

Arms:

Biceps/triceps alternating exercises x 3 sets each

Chest/Shoulder, tues 09aug2011

bench (deload): 135 x 10, 10, 8

incline DB press: 65R/L x 9, 8, 6

cable cross: 50 x 2 x downward, 40 x 1 x upward, 30 x 1

lateral raise: 15 x 15, 12, burnout

90/90 RTC cable: level 6 x 9, 8, 4 x burnout (rapid, small ROM)

next:

bench: 165 x 5, 190 x 5, 215 x 5+

Deadlift, mon 08aug2011

Deadlift (deload): I focused on maximum speed for these lighter weights:

135 x 5, 185 x 5, 225 x 5

Reverse hyperextension: 10 x 3

Good morning: 95 x 8 x 2

next week:

Deadlift: 245 x 5, 280 x 5, 320 x 5+

cardio again

I have begun doing 30 minutes of caffeinated/egcg a couple times a week. I have stalled at about 180 lbs and decided to lean out a little bit before pushing further. Let my metabolism reset and give myself a mental break from trying to constantly eat and drink.

back, sun 07aug2011

wide chin, chin, pull-up: 52 total

rows: 135 x 11, 10, 8 120 x 10

DB row: 65 x 19R/ 18L x 1

scap-Y: 12 x 10, 9, 9, 8

Legs, Friday 05aug2011

deloading:

squats: 135 x 5 x 3

leg press: 390 x 25, 20, 18

ham curl: 80 x 20 x 3

glute machine: 80 x 15 x 2

calf raise: 140 x burnout x 4 (switching feet position)

next:

squats: 175 x 5, 200 x 5, 225 x 5+

leg press:

Arms, Thurs 04aug2011

bicep/tricep alternating exercises x 6 exercises x 3 sets

Deadlift, tues 02aug2011

Deadlift: warm ups, 315 x 4, 335 x 3, 355 x 2
Reverse Hyper: 10, 10, 9, 7

Next week: deloading at around 50%

Deadlift: 145 x 5, 185 x 5, 225 x 5

Reverse Hyper: 10, 10, 10

Back, Sunday 31jul2011 / Chest, Mon 01aug2011

Pulls/chins/wides: 52 total

seated row: 135 x 4 sets

Kroc row: 1 set each arm, 65 lb x 18

scap Y: 12 x 10, 9, 8, 7

Bench: 185 x 6, 205 x 4, 225 x 4

Incline Press: 135 x 10, 8, 7

Cable cross: 50 x 2, 40 x 2 upward

lat raise with 15 lbs for reps

post delt reverse fly

Legs, Friday 29jul2011

Squats: 205 x 8, 8, 7, 8

Leg Press: 570 (450 + 120 equip) x 12, 12, 10

Lunges: 35lb DB x 2 x 3 set of 8

X band walk: 3 sets burnout

calf raise: 4 sets alternating foot position 140 lbs x burnout

Next week: deload

Squats: 135 x 10-12 x 3

leg press: 285 x 20 x 3

Ham Curls:

X band walk:

Glut machine:

Chest, 26jul2011

Barbell Bench: 185 x 6, 205 x 6, 215 x 5, 225 x 2

Incline DB Press: 55 x 10, 8, 7

Cable cross: 50 x 12, 10 down diag 30 x 10, 10 up diag

Lat raise: 20 x 12, 8, 15 x 15, 12

PNF D2 30 x 8, 7 20 x 8

90/90 ER, 4 x 12, 12, burnout bilateral

Deadlift, mon 25jul

Deadlift: 335 x 3 x 3

Reverse-Hyper: 10, 9, 7

Next:

Deadlift: 335 x 4, 345 x 3, 355 x 2

Reverse-Hyper: 10, 9, 9

Legs, Friday 22jul2011

Squats: 205 x 7, 8, 7, 8

Leg Press: 450 + 120 (machine) : 13, 12, 12

DB forward lunge (plyo): 60 x 10, 12, 10

X band walks: burnout x 2

calf raise: 130 x 15 x 4

Tues, 19jul2011

Deadlift: 325 x 5 x 3

Next Week: 335 x 3, 4, 3

Chest/Shoulder, Sun 17jul2011

Barbell Bench: 185 x 6, 205 x 5, 215 x 5, 215 x 4

Neutral Grip Incline Bench: 45R/L x 12, 50 x 10, 55 x 8

Standing Barbell shoulder press: 75 x 10, 85 x 6, 75 x 8

Cable Cross: 50 x 10, 40 x 10 burnout (diagonal down), 30 x 10 x 2 (diagonal up)

Lateral Raise: 15 x 15, 15, to burnout

Cable D2: (8) x 8, 7 (6) x burnout

90/90 ER: (6) x 8, (4) x 8 x burnout

Back, Sat 16jul2011

Wide-Grip/Neutral/Pull/Chin: 55 in sets of 4-8 depending on variety

Seated Row: 135 x 10, 10, 8

Power Dumbell Row (loose form): 65 x 17 right then left

Scap-Y: 12 x 10, 12 x 10 R/L, 12 x 8 R/L, 10 x burnout R/L

Legs, Thursday 14jun2011

Squat: 205 x 7 x 4

Leg Press: 450 + equip (120) x 3 x 12 + burnout with 360 + equip

forward plyo lunge: 60 lbs (30 lb DB x 2) x 12 x 3

calves: 140 x 12 x4

hip abd on ground: 3 x 15

next: squat 205 x 8, 7, 7, 7

deadlift, tues 05jul2011

325 x 4 x 5

next week: de loading, will do alternate accessory exercises

two weeks: 325 x 4 x 5

three weeks: 325 x 4, 4, 5, 4, 4

Legs, Friday 1jul2011

Squats: 185 x 9 x 4

Leg Press: 500 x 12, 12, 10 450 x burnout

Ham curls, glute machine, calf raise

been running into low back fatigue after squats, leg press, may have to cut back or space the last 3 exercises out more

deadlift, tues 28jun2011

315 x 4

315 x 5 x 4

next time: 325 x 4 x 5

Legs, sat 25 jun

Squat: 185 x 9, 8, 8, 8
Leg Press: new machine, 450 (+120 machine) x 12, 12, 12 410 (+120 machine) x burnout
Ham Curl: 130 x 10, 110 x 12, 110 x burnout
Calf press: 130 x 15 x 3 + burnout

deadlift, tues jun 21

315 x 4(L) x 4(R) x 5(L) x 4(R) x 5(L)

next: 315 x 4(R) x 5(L) x 5(R) x 5(L) x 4(R)

thurs, 6/16/11

Squat: 185 x 8, 8, 7, 8

Leg Press: 360 + apparatus x 13, 12, 11, 10

next:

Squat: 185 x 8, 8, 8, 8

Leg Press: same x 12, 12, 12, 11

deadlift, mon 6/13/11

305 x 4(R), 5(L), 5(R), 5(L), 4(R)

next time:

315 x 4 x 5 (R/L alternating)

deadlift, mon 6/6/11

305 x 4(R) x 4(L) x 5(R) x 5(L) x 4(R)

next time: 305 x 4(R) x 5(L) x 5(R) x 5(L) x 4(R)

deadlift, fri may 27

295 x 4 (R hand underhand), 305 x 4 (L under), 305 x 4 (R), 305 x 5 (L), 305 x 4 (R)

last two deadlift and leg press workouts

Deadlift: 295 x 4, 305 x 4, 305 x 4, 295 x 3, 295 x 4

Deadlift: 295 x 4, 305 x 4, 305 x 4, 295 x 4, 295 x 4

*only exercise done, chalk + alternating grip

Leg press: 500 + weight holder apparatus (dunno how much it weights, guessing 25 lbs) x 10 x 4

Leg press: 525 + weight holder x 10 x 4

+ hamstring curls (i have found stiff leg/RDL to be overkill on my lower back since I'm deadlifting heavy also)
+ monster walks
+ calf raises

Goals for next:

Deadlift: 295 x 4, 305 x 4 x 3, 295 x 4
Leg Press: 550 + weight holder x 10 x 4

Trying to start logging again

Wed 3/23:
DB bench: 180 x 8; 180 x 7; 170 x 7; 170 x 6
DB incline: 45 x 8, 7, 6
+ small exercises which I don't care about logging weights for as much

Friday 3/25:
Deadlift: 285 x 4; 295 x 4; 305 x 4; 295 x 4; 285 x 4