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Monday January 6th, 2014

BW: 197.8lb

Decline Bench
bar x 10
135lb x 8
185lb x 5

215lb x 6
225lb x 6
225lb x 6
225lb x 6


Cable Pull Back
100lb x 8

140lb x 10
150lb x 10
150lb x 9


DB Flat Bench
30lb x 8

40lb x 10
50lb x 10
50lb x 10


Lat Pull Down
60lb x 10
60lb x 10
50lb x 10


BB Bicep Curls
45lb x 10
50lb x 10
50lb x 9


Thoughts

I planned out a new hypertrophy based routine and started today. It's based around a 4 day split still. One upper power day, one lower power day, one upper hypertrophy day, and one lower hypertrophy day. I'm cranking up the volume significantly and pour on a few calories. Hopefully build some muscle.

I also started using the new slow cooker to pre make some meals. So far so good.

IW

Tuesday January 6th, 2014

BW: 197.6lb

Regular Stance Squats
mobility
bar x 10
135lb x 8
165lb x 5

185lb x 6
205lb x 6
225lb x 6
205lb x 6


Walking Lunges
bw - 3x10 (each leg)


Cable Crunches
72.5lb - 3x15,14,12


Calf Raises
1 plate x 12
1 + 45s x 12
2 plates x 12


Thoughts

I was still battling some crazy soreness from saturday's squats... since I hadn't squatted in a month before that (weak sauce). Decided to try and work through the soreness today to try and keep the first week on schedule... we'll see in the next couple days if that was a mistake or not. My legs are dooonnneeeeeeee.

One bonus though is that if you stick to the 2 minute rest for power lifts and 1 min rest for hypertrophy/accessory lifts then the lower day is pretty short (about 45min).

IW

Thursday January 9th, 2014

BW: 197.4lb

Incline BB Bench
bar x 10
95lb x 8
115lb x 5

135lb x 12
145lb x 11
135lb x 9


Seated DB Press
25lb - 3x12


Face Pulls
35lb x 12
40lb x 12
47.5lb x 12


DB Skull Crushers
35lb x 12
47.5lb x 12
47.5lb x 10


Pec Deck
100lb x 12
110lb x 12
110lb x 10


Thoughts

Burn burn burn.

IW

Friday January 10th, 2014

BW: 195.6lb

Stiff Leg Deadlifts
mobility
bar x 10
135lb x 8

185lb x 12
225lb x 12
245lb x 12


Leg Press
2 plates x 8
3 plates x 12
4 plates x 12
4 plates x 12


Hamstring Curl
40lb x 12
35lb x 11
35lb x 11


Back Extensions
bw * 35lb - 3x12


Thoughts

Hamstring curls suck on a normal workout day ... but they really suck right after stiff leg deads....

I somehow lost 2lb. I've been eating lots but I guess my body must be really trying hard to repair. Which I guess means the new workout is taxing the body which is a good sign.

IW

Big change in workout type since i last looked(pretty much been a stranger to the fourm and the gym for the last year lol). I'm interested to see how the hyper training works for you. Did you take some start measurments arms/legs etc as you may notice more difference in size vs strength with the new program?

I didn't take any pre measurements but I probably still could as I'm only up 1lb so far. ha The hypertrophy routine definitely has a different feel and is a lot faster paced but I'm getting used to it now and it's starting to feel pretty good. We'll see if I can actually make any size gains now.

You'll also find this forum is on it's death bed. lol I pretty much just use it for keeping a log.

IW

Monday January 20th, 2014

BW: 198.4lb


Decline Bench
bar x 10
115lb x 8
145lb x 8
175lb x 5

205lb - 4x6


DB Row
60lb x 12
75lb x 12
75lb x 12


Lat Pull Down
50lb x 12
55lb x 10
50lb x 10

This machine might be in kg? Fuck who knows with cable machines.


DB Flat Bench
50lb x 12
55lb x 12
55lb x 9


BB Bicep Curls
50lb x 12
50lb x 10
40lb x 10

Biceps died off hhaarrrrddd on the 3rd set. Had a borderline painful pump from that.


Thoughts

The gym was *packed* today. Had to forgo declines for flat bench. No partner either so I had to try and snipe a random for a spot which is always hit or miss.

IW

Tuesday January 21st, 2014

BW: 197.8lb

Regular Stance Squats
mobility
bar x 10
135lb x 8
185lb x 5

225lb x 6
245lb x 6
265lb x 6
245lb x 6

It`s tough sticking to 3 minutes rest ...


Cable Crunches
80lb x 12
87.5lb x 12
95lb x 10


DB Lunges
+60lb - 3x10


Calf Raises
225lb x 12
275lb x 12
295lb x 12


Thoughts

I somehow tweaked my back a little on squats. Arg. Hopefully its minor and heals up quick.

IW

Thursday January 23rd, 2014

BW: 198.8lb

Incline BB Bench
bar x 10
95lb x 8
115lb x 5

135lb x 12
155lb x 10
145lb x 10


Pec Flys
25lb x 12
25lb x 11
25lb x 10


Seated DB Press
30lb x 12
35lb x 12
35lb x 10


Face Pulls
47.5lb x 12
52.5lb x 12
47.5lb x 12


DB Skull Crushers
45lb x 12
55lb x 10
47.5lb x 11


Thoughts

Of course my weight would just jump up all of a sudden. lol

IW

Do you foam roll ever ?