Monday December 9th, 2013

BW: 195.4lb

Narrow Grip Incline Bench
bar x 10
115lb x 5
135lb x 3

165lb x 8
185lb x 5
205lb x 1.5...
135lb x 12


Face Pulls
30lb x 12
35lb x 12
47.5lb x 12
47.5lb x 12


Cable Tricep Extension
57.5lb x 12,12,10


Pec Dec
110lb x 12
120lb x 12
115lb x 12


Thoughts

Usually we would deload on the 4th week but we've missed a few workouts so we decided to keep it heavier for another week.

IW

Tuesday December 10th, 2013

BW: 196.0lb

Conventional Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3

150kg x 8
160kg x 5
170kg x 3


Leg Press
3 plates x 10
4 plates - 2x12


Pull Throughs
80lb x 12
87.5lb - 2x12


Thoughts

Wasn't sure I was going to make it today. I was F*ing around with my gf's car. Damn thing is giving us trouble with starting in the cold ... and damn it's been cold lately. Hasn't been over -20C in at least a couple weeks now.

I kinda like doing pull throughs but I feel like an idiot doing them. I am pretty sure I saw some people laughing at me quietly while I was doing them...

IW

Thursday December 12th, 2013

BW: 196.6lb

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

205lb x 8
225lb x 5
245lb x 5
225lb x 8


Pull Ups
bw x 9,7,6


EZ Bar Standing Curls
75lb x 9
65lb x 10
55lb x 10


Thoughts

When I can stay in the groove, decline bench feels really good and goes pretty smooth like today. Wish I was even close to as good with flat bench.

IW

we hit -45 a few days ago . lol .

Ya if you take into account the wind chill we've been down in that range too. blah

Fortunately it's *up* to -10 or so now and feels down right balmy. lol

IW

Monday December 16th, 2013

BW: 195.0lb

Standing Military Press
bar x 10
95lb x 5
115lb x 5

135lb - 5x5


Face Pulls
47.5lb x 12
47.5lb x 15
42.5lb x 15
42.5lb x 15


Dumbell Tricep Extension
40lb x 8
50lb x 12,14,10


Pec Flys
20lb x 12
22.5lb x 12,12


Thoughts

I've decided that the desk I sit at at work is a large culprit in why my upper back has been so screwed up lately. I realized that it started happening about the same time that I switched desks.

IW

Tuesday December 17th, 2013

BW: 196.2lb

Conventional Rack Pulls
mobility
135lb x 8
225lb x 5
275lb x 3

315lb x 8
365lb x 5
405lb x 3


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

...superset with...

Hamstring Curls
50lb x 14
50lb x 12
50lb x 9
45lb x 13


Thoughts

405lb x 3 was about all I had in me. There was a time when that would have been a pretty easy pull ... off the floor.

IW

Thanks. Going to start your own journal? Would be nice to have more than just me posting in here. ha

IW

Thursday December 19th, 2013

BW: 197.2lb

Decline Bench
bar x 10
135lb x 8
185lb x 5
205lb x 8

225lb x 5
235lb x 5
245lb x 5
235lb x 5
225lb x 5


Pull Ups - Various Grips
bw x 10,7,6

Lat Pull Down
120lb x 12


EZ Bar Standing Curls
55lb x 12
55lb x 12
55lb x 9


Thoughts

Possibly my last workout for a while. Heading home for the xmas break.

IW

Thursday January 2nd, 2014

BW: 198.2lb

Decline Bench
bar x 10
135lb x 8
165lb x 5

185lb x 10
205lb x 10
195lb x 10
185lb x 10
185lb x 10


Cable Pull Back
140lb x 12
150lb x 11
140lb x 10

T-Bar Tricep Extensions
50lb x 15
57.5lb x 12,10

...superset with...

External Shoulder Rotation
5lb - 2x10

Pec Deck
110lb x 15
120lb x 12

Thoughts

Well I'm back from what seemed like a long time off the gym. I ate like shit and drank way too much. Just like I expected...

My plan is to write a more hypertrophy-centric routinte and start it next week. I would also like to make some diet changes as well. I'd like to experiment a bit with the new slow cooker.

IW