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Congrats Dave!

Thanks man! Much appreciated.

Monday's Workout

WORKOUT:


A2G Squats: 3x8 @ 255lbs.
DB Lunges: 1x8 @ 40lbs.
Stiff Leg Deads: 1x8 @ 175lbs.
Inc. BB Press: 3x8 @ 185lbs.
Cable Flies: 2x8 @ 30lbs.
JS Rows: 2x8 @ 165lbs.
Pulldowns: 2x8 @ 105lbs.
Close Grip Pulldowns : 1x8 @ 100lbs.
Arnold Press: 1x8 @ 40lbs.
DB Side Raises: 1x8 @ 30lbs.
Rear Delt Raises: 1x8 @ 25lbs.
Skulls EZ Curl Bar: 1x8 @ 80lbs.
Tri Press Down: 1x8 @ 110lbs.
DB Curls: 1x8 @ 40lbs.
Reverse EZ Curls: 1x8 @ 70lbs.
Seated Calf Raises: 4x8 @ 190lbs.
Shrugs: 3x8 @ 285lbs.


OVERVIEW
I love my mini deload. I decided to keep my Arnold Press to one set because of my Muay Thai training will burn my shoulders out and I don't want to over do it. Also upped my calf work and shrugs, I didn't feel like I was getting anything out of it doing such a low rep range. We'll see how the added shrugs work at the end of the week. Overall I love going heavier but after this I'm going to do one more cycle of 15/12 or just jump into 15/10. I haven't made up my mind yet. After the cut it's going to be total hypertrophy for my till about the end of the year, then reassess my situation with competing.

__________________
Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Wednesday's Workout

WORKOUT:

AM Cardio: 30 minute jog.

A2G Squats: 3x8 @ 265lbs.
DB Lunges: 1x8 @ 45lbs.
Stiff Leg Deads: 1x8 @ 180lbs.
Inc. BB Press: 3x8 @ 195lbs.
Cable Flies: 2x8 @ 35lbs.
JS Rows: 2x8 @ 175lbs.
Pulldowns: 2x8 @ 110lbs.
Close Grip Pulldowns : 1x8 @ 105lbs.
Arnold Press: 1x8 @ 45lbs.
DB Side Raises: 1x8 @ 35lbs.
Rear Delt Raises: 1x8 @ 30lbs.
Skulls EZ Curl Bar: 1x8 @ 85lbs.
Tri Press Down: 1x8 @ 115lbs.
DB Curls: 1x8 @ 45lbs.
Reverse EZ Curls: 1x8 @ 75lbs.
Seated Calf Raises: 4x8 @ 200lbs.
Shrugs: 3x8 @ 295lbs.


OVERVIEW
This was a very hard day for some reason. I was just not in the groove. Until next time.

Lookin good dave. your squat numbers continue to impress me. I dont know how you do that an actually walk the next day, let alone MMA training.

congrats on the comp once again ... looks like your pretty good at man hugging huh

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Thanks man, Yeah I don't know how I can keep this up either. Next week I'm upping the amount of days I go to MMA practice from 3 days a week to 4-5 days a week. I might have to lower the sets on all the movements I've upped them on, squats, bench, pulldowns. But I'm not going to do that until it really starts to affect me. If my body cant adjust to the new stress, on a cutting diet, I will most definitely move something around.

Friday's Workout

WORKOUT:

AM Cardio: 25 minute jog.

A2G Squats: 3x8 @ 275lbs.
DB Lunges: 1x8 @ 45lbs.
Stiff Leg Deads: 1x8 @ 185lbs.
Inc. BB Press: 3x8 @ 205lbs.
Cable Flies: 2x8 @ 35lbs.
JS Rows: 2x8 @ 185lbs.
Pulldowns: 2x8 @ 115lbs.
Close Grip Pulldowns : 1x8 @ 110lbs.
Arnold Press: 1x8 @ 50lbs.
DB Side Raises: 1x8 @ 35lbs.
Rear Delt Raises: 1x8 @ 30lbs.
Skulls EZ Curl Bar: 1x8 @ 90lbs.
Tri Press Down: 1x8 @ 120lbs.
DB Curls: 1x8 @ 50lbs.
Reverse EZ Curls: 1x8 @ 80lbs.
Seated Calf Raises: 4x8 @ 210lbs.
Shrugs: 3x8 @ 305lbs.


OVERVIEW
Was feeling better today but squat and bench are starting to get very difficult. I'm going to be doing MMA and lifting on the same day starting Monday. We shall see if I can keep my numbers.

Monday's Workout

WORKOUT:

PM Cardio: MMA 3 hours.

A2G Squats: 3x8 @ 285lbs.
DB Lunges: 1x8 @ 50lbs.
Stiff Leg Deads: 1x8 @ 190lbs.
Inc. BB Press: 3x8 @ 215lbs.
Cable Flies: 2x8 @ 40lbs.
JS Rows: 2x8 @ 195lbs.
Pulldowns: 2x8 @ 120lbs.
Close Grip Pulldowns : 1x8 @ 115lbs.
Arnold Press: 1x8 @ 55lbs.
DB Side Raises: 1x8 @ 40lbs.
Rear Delt Raises: 1x8 @ 35lbs.
Skulls EZ Curl Bar: 1x8 @ 95lbs.
Tri Press Down: 1x8 @ 125lbs.
DB Curls: 1x8 @ 55lbs.
Reverse EZ Curls: 1x8 @ 85lbs.
Seated Calf Raises: 4x8 @ 220lbs.
Shrugs: 3x8 @ 315lbs.


OVERVIEW
Man did I pay for working out and going to MMA. I was so burnt out after Muay Thai class I could barely do Gi and by the time No-Gi class rolled around, no pun intended, I was dead. Slept like a baby last night but am I sore today. The think that kills me the most are the kicking drills, they take everything out of me. I'm going to try and stick to the sets but I don't think I can keep with the weight progression. I might take off a set of squats and bench. Also, I've been looking at the HST site and for 10's they only have in the program sets of 2 anyway. so I think I might be doing a little too much. Plus, I'm cutting so I'm not taking hight enough cals. to help with recovery. We'll see how the next couple of days pan out.

Thursday's Workout

WORKOUT:


A2G Squats: 2x8 @ 295lbs.
DB Lunges: 1x8 @ 55lbs.
Stiff Leg Deads: 1x8 @ 205lbs.
Inc. BB Press: 2x8 @ 220lbs.
Cable Flies: 2x8 @ 45lbs.
JS Rows: 2x8 @ 205lbs.
Pulldowns: 2x8 @ 125lbs.
Close Grip Pulldowns : 1x8 @ 120lbs.
Arnold Press: 1x8 @ 55lbs.
DB Side Raises: 1x8 @ 40lbs.
Rear Delt Raises: 1x8 @ 35lbs.
Skulls EZ Curl Bar: 1x8 @ 100lbs.
Tri Press Down: 1x8 @ 130lbs.
DB Curls: 1x8 @ 55lbs.
Reverse EZ Curls: 1x8 @ 90lbs.
Seated Calf Raises: 4x8 @ 230lbs.
Shrugs: 3x8 @ 325lbs.


OVERVIEW
Felt like crap yesterday and after work today I just couldn't get the energy to go to MMA even after taking some sets out. I goofed up on stiff leg but I was still able to do it with good form. I have one more workout and then I'm going to do one more go at 15's and 12's then it's bulking time.

Saturday's Workout

WORKOUT:


DB Side Raises: 1x8 @ 40lbs.
Rear Delt Raises: 1x8 @ 35lbs.
Skulls EZ Curl Bar: 1x8 @ 105lbs.
Tri Press Down: 1x8 @ 135lbs.
DB Curls: 1x8 @ 60lbs.
Reverse EZ Curls: 1x8 @ 95lbs.
Seated Calf Raises: 4x8 @ 240lbs.


OVERVIEW
Well right before I decided to workout today I moved some furniture my friend was getting rid of and take it to my girlfriends place so she could give it to her brother. So, in the process of moving I tweaked the hell out of my back lifting a dresser. I guess I should have warmed up on the drawers first and then started the heavier lifting. So I didn't do anything that I thought would be too much on my back. The rear delt raises and ez curls were the hardest to stabilize for. Everything else was ok. Did feel a lot stronger since I didn't have squat, bench and rows to do. Next Monday is the restart of 15's with a little more weight.