Bodybuilding.net - Bodybuilding Forum

increase cals/volume slightly...that should do what you're looking for.....maybe try it out.

Friday April 7th/2010

Decline Bench
135lb 2x5
185lb x 5
225lb x 2
235lb x 1
250lb 3x3 (PR)


Front Squats
mobility
bar x 5
135lb x 5
165lb x 3
195lb x 1
210lb 3x3 (PR)


Stiff Leg Rack Pull
135lb x 5
185lb x 4
225lb x 3
275lb 3x3

Haven't done these in a while. Heavy as fvck.


DB Tricep Extensions
45lb x 5
55lb x 10
60lb 3x10, 40lb x 7


Thoughts

I woke up feeling shitty this morning so I called in to work. I have a stupid head cold again. Arg. But I decided to drag my ass to the gym anyways. I'm glad I did because it made me feel a lot better and I actually accomplished what I set out to do.

Hope everyone has a nice weekend.

IW

Monday May 3rd, 2010

Bench
bar x 10
135lb 2x5
165lb x 5
185lb x 3
205lb x 2
225lb x 1
240lb 3,3,2

Not quite a 3x3 but considering my 1RM right now is 245lb... I'm pretty happy.

Squats
mobility work
bw x 8
135lb x 5
185lb x 3
225lb x 2
245lb x 1
260lb 3x3 (PR)


Unilateral DB Rows
55lb x 5
85lb 4x10


Thoughts

Well today was the day for bench to stall out. It was going to happen eventually. I may give it a crack again next week. We'll see. I'm still pretty happy with the results.

IW

Thursday May 13th/2010

BW: 185.0lb Gotta up the cals.


Military Press
bar x 10
95lb x 4
115lb x 3
135lb x 2
145lb x 1
160lb 3x3 (PR)

Was pretty suprised this went up... but it did!

Deads
mobility work
70kg x 5
110kg x 4
130kg x 3
150kg x 2
157.5kg 3x3 (PR)

1 increment away from my goal. Nice!

Pull Ups
bw x 10,8,6

Short rest = sucky.

Standing BB Curls
bar 3x10, 1x25

Decided to start on one exercise and work up for a while.

Thoughts

Well my strength gains are good but my mass gains have all but stopped.

IW

Friday May 14th/2010


Front Squats
mobility
bar x 5
135lb x 4
175lb x 3
195lb x 2
215lb 3x3 (PR)


Decline Bench
135lb x 5
185lb x 5
225lb x 3
245lb x 1
255lb 3x3 (PR)


Stiff Leg Rack Pull
Had to go back to badck days and doing deads then stiff legs just don't work!

DB Tricep Extensions
60lb 4x10


Thoughts

Back to back workout days because I had to but it worked out pretty well.

IW

Monday May 17th, 2010

Bench
bar x 10
135lb x 5
165lb x 4
185lb x 3
205lb x 2
225lb x 1
240lb 3x3 (PR)

This is officially 15lb higher than my previous best 3x3 and 5lb shy of my official 1RM.... However, i think my shoulder is going to need a deload soon.

Squats
mobility work
bw x 8
135lb x 5
185lb x 3
225lb x 2
245lb x 1
265lb 3x3 (PR)

These just keep going up... this week seemed better than last week despite it being hot as ballz in the gym.

Unilateral DB Rows
55lb x 5
90lb 4x10


Thoughts

30C outside today... and the AC in the gym was not working... so you know what that means... it was at least 30C in there today. SO HOT!!! Brutal workout.

IW

Thursday May 20th/2010

BW: 184.0lb Shorts on instead of sweats so about right?


Military Press
bar x 10
95lb x 5
115lb x 3
135lb x 2
155lb x 1
165lb x 3,3,2

Well I'm not too sad I didn't make it. I actually expected it. 10lb less than my current max and 165lb was the max before that.... So some good progress here.

Deads
mobility work
70kg x 5
110kg x 4
130kg x 3
150kg x 1
160kg 3x3 (PR)

I made my deadlift goal... just ... a real hairy pull but I was determined to get it.

Pull Downs
70kg? 3x10

Tried pull downs today. No idea what this machine weight is in as far as units.

DB Tricep Extensions
65 x 10,10,8

Standing BB Curls
50lb 3x10, 1x21

Bar + 2.5lb plates looks so bad @ss! lol

Thoughts

Next week I think I will deload.

Hope everyone has a good long weekend. I'm off camping!

IW

Tuesday June 1st/2010

Hill Sprints

10 cycles:

Sprint up hill: walk down/around (1min)

Wow, my conditioning has fallen off badly. We've pretty much had 6 weeks of rain here so I pretty much stopped cardio all together. Hopefully the weather will hold out a little better now.

IW

Nice liftin Dub, presses especialy.

Thanks Hits. Hoping to make some lower progress to make up all the upper progress. lol

IW