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Friday November 22nd, 2013
BW: 196.0lb Leg Press mobility bar x 10 3 plates x 12 4 plates x 12 5 plates x 12 5 plates x 10 Back Extensions bw + 45lb - 3x12 ...superset with... Hanging Leg Raises bw - 3x10 Thoughts Fuuuuuuccckkk. Couldn't get a squat rack to save my life today. What piss off. IW |
Monday November 25th, 2013
BW: 196.6lb Narrow Grip Incline Bench bar x 10 95lb x 8 115lb x 3 165lb x 5 175lb x 5 165lb x 5 175lb x 5 155lb x 8 BB Row 135lb - 3x12 (paused) Dumbell Skull Crusher 40lb x 8 55lb x 12,12,9 EZ Bar Bicep Curl 75lb x 8 75lb x 5 + 3 negatives Thoughts My upper back/trap is still all kinda of screwed up so it's hard to really go all out on presses. Inclines seem to be better than flat though... IW |
Tuesday November 26th, 2013
BW: 197.6lb Regular Stance Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 245lb x 5 255lb x 5 265lb x 5 275lb x 5 275lb x 5 Pull Throughs 57.5lb x 12 72.5lb x 12 80lb x 12 Hanging Leg Raises bw x 12,9,6 Thoughts I went back to my "usual" squat width... it feels so much more comfortable for me. I managed a half way decent squat workout. I tried out pull throughs... though I may be doing them wrong. Will have to watch some vids. IW |
Thursday November 28th, 2013
BW: 196.2lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 195lb x 5 205lb x 5 210lb x 5 205lb x 5 185lb x 5 Pull Ups bw x 10,7,5 Cable T-bar Tricep Extension 65lb x 12 72.5lb x 10 65lb x 10 Thoughts Well bench is definitely screwing up my trap which I think in turn is cause my upper back to get all tense. I think I have to stop benching for a while... IW |
Friday November 29th, 2013
BW: 196.2lb Conventional Deadlifts mobility 70kg x 8 100kg x 5 130kg x 3 150kg x 5 160kg x 5 165kg x 5 160kg x 5 160kg x 5 Leg Press 3 plates x 10 4 plates x 15 4 plates x 15 ...superset with... Hamstring Curls 60lb x 9 50lb x 12,10 Thoughts I worked up to 160kg x 8 last time but when I do 8 or more reps I do touch-n-go deads. When I do less than 8 then I have been doing full stop deads which are quite a bit harder it seems. So I was only able to work up to 165kg x 5 today. IW |
Monday December 2nd, 2013
BW: 196.8lb Narrow Grip Incline Bench bar x 10 115lb x 3 135lb x 5 155lb x 3 165lb x 3 175lb x 3 185lb x 3 185lb x 3 185lb x 4 Cable Row 120lb x 8 160lb x 12,10 140lb x 11 EZ Bar Skull Crusher 75lb x 10 65lb x 12,11 Thoughts The incline bench is feeling soooo much better than flat bench right now. When I get near max it feels like I actually have to muscle it up instead of bench where it feels like I contort into some awful form that eventually presses it out. IW |
Tuesday December 3rd, 2013
Cardio Bike - 45min (~50-70% of max heart rate) Thoughts I actually drove to the gym, got inside, and realized I forgot my card ... which then caused me to look for it in my shorts pocket ... which I then realized I also forgot. ARG. Since it was -20 something outside I wasn't about to drive back to the gym so I just went home and did cardio on the gf's new exercise bike. IW |
Wednesday December 4th, 2013
Cardio Bike - 45min (~50-70% of max heart rate) Thoughts MOAR cardio... it's been a while. IW |
Thursday December 5th, 2013
BW: 196.4lb Decline Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 205lb x 3 215lb x 3 215lb x 3 225lb x 3 225lb x 5 Pull Ups bw x 10,9,7 Pec Flys 20lb - 3x12 Thoughts I thought I would give decline bench a try to see if it was any easier on the trap/shoulder ... feels like it probably wasn't... IW |
Friday December 6th, 2013
BW: 196.4lb Regular Stance Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 245lb x 3 265lb x 3 275lb x 0 . . . 135lb x 20 Back Extensions bw + 35lb x 10,10,12 Cable Crunches 80lb - 3x12 Thoughts Apparently doing intense cardio fucks up your legs and you can't squat to save your live. arg Also, it hurts when you smash the bar into your head while trying to do back extensions. IW |
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