Thursday July 4th, 2013
Deload Day BW: 195.0lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 3 Box Squats (lower box ... ~ parallel) mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 255lb x 2 275lb x 1 Wide Grip Chest Supported Row 45s + 25s - 3x10 Ez Bar Curls 65lb - 2x10 55lb x 8 Thoughts I'm going again this weekend and will be gone Monday/Tuesday so another step backwards in nutrition and sleep I'm sure. IW |
Saturday July 6th, 2013
Extra Workout BW: 193.0 Wide Grip Pull Ups bw x 10,9,7 Hanging Leg Raises bw x 15,13,10 Walking Lunges bw + 70lb - 2x20 paces Thoughts Since I'm leaving and will miss Monday and Tuesday workout I decided to do a little bit of an extra day. I forgot how hard lunges are! IW |
Thursday July 11th, 2013
BW: 194.6lb Flat Bench bar x 10 115lb x5 135lb x 10 155lb x 10 155lb x 9 135lb x 8 Done with a 3-1-3 tempo. Cable Lat Pull Down 70lb x 10 65lb x 10 60lb x 8 Seated DB Skull Crusher 40lb x 10 50lb x 10 60lb x 7 Pec Deck 90lb x 12 110lb x 12,10 Thoughts Back to high volume week. It's a deep burn. IW |
Friday July 12th, 2013
BW: 195.2lb Box Squats mobility bar x 10 135lb x 5 185lb x 5 225lb x 10 255lb x 10 265lb x 10 Hanging Leg Raises bw x 12,10,10 Superset with... Back Extensions bw + 35lb - 3x12 Thoughts Dropped down to a lower box for squats. Puts me right around parallel ... wow what a difference it made. Soooo much weaker. IW |
Monday July 15th, 2013
BW: 194.6lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 5 145lb x 5 145lb x 5 140lb x 5 140lb x 5 Various Grip Pull Ups bw x 10,10,7 Cable Tricep Extensions 62.5lb x 12,10,9 Standing DB Curls (1min rest) 25lb x 12,10 22.5lb x 8 Thoughts Triceps are a poppin. IW |
Tuesday July 16th, 2013
BW: 194.6lb Sumo Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 140kg x 5 150kg x 5 150kg x 5 160kg x 5 160kg x 5 Hamstring Curl 50lb x 12 45lb x 12 40lb x 12 Thoughts Still struggling with the form. When I can get it just right it seems to work pretty well. I did do better than last 5x5 day so that's good. Also struggling with my feet sliding on the platform... really need proper lifting shoes... IW |
Thursday July 18th, 2013
BW: 195.0lb Parallel Box Squats mobility 135lb x 8 185lb x 5 225lb x 3 275lb x 5 275lb x 5 275lb x 5 255lb x 5 255lb x 5 Bench Press bar x 10 135lb x 8 185lb x 5 205lb x 5 225lb x 5 225lb x 5 Thoughts The workout buddy needed to do a combined day so I did that with him. I'll try to get back tomorrow and do some of the accessory work and maybe some cardio. IW |
Friday July 19th, 2013
Extra Workout ... Sort of BW: 195.0lb Dips (super depth) bw x 12,12,10,8 ...super set with... Pull Ups (varying grip) bw x 10,8,7 Back Extensions 45lb x 10,10,12 ...superset with... Hanging Leg Raises Bw x 12,12,10 Pull Throughs 70lb - 3x10 ...superset with... Pec Deck 100lb x 12,10,7 Thoughts I came back and did some accessory work that would have gone with yesterday's big lifts. Felt like a pretty good workout. IW |
Monday July 22nd, 2013
BW: 195.2lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 2 155lb x 2 165lb x 1 145lb x 3 paused 145lb x 3 paused Hammer Strength Seated Row 2 plates - 3x10 Cable Tricep Extensions 60lb x 12,11,10 Seated DB Curls 22.5lb x 12,10,7 Thoughts Super tired today. Fvckin Mondays. IW |
Tuesday July 23rd, 2013
BW: 195.0lb Sumo Deadlifts mobility 60kg x 8 100kg x 5 120kg x 3 150kg x 3 160kg x 2 170kg x 2 (+1) 170kg x 2 (+1) 160kg x 3 (+1) Leg Press 2 plates x 10 3 plates x 10 4 plates x 10 5 plates x 10 ...superset with... Hamstring Curls 50lb x 12,11,10 Thoughts Got an extra rep on each of my top sets as compared to last time we did heavy sumos so that's a positive. IW |
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