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Saturday January 4th, 2014

BW: 197.2lb

Regular Stance Squats
mobility
bar x 10
135lb x 8
185lb x 5
205lb x 3

225lb x 6
235lb x 6
245lb x 6
255lb x 6


Back Extensions
bw + 45lb x 12,12,12


Cable Crunches
65lb - 3x15


Thoughts

Looking back, it's been a month since I squatted last. No wonder I felt weak.

IW

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

Tuesday January 13th, 2014

BW: 195.8lb

Incline BB Bench
bar x 10
115lb x 8
135lb x 5

165lb - 4x6


Pec Flys
22.5lb x 10
32.5lb x 8
27.5lb x 10


Seated DB Press
30lb x 10
37.5lb x 10
40lb x 10


Face Pulls
50lb x 10
57.5lb x 9
50lb x 10


DB Skull Crushers
45lb x 10
50lb x 10
50lb x 8


Thoughts

Apparently I need to up the cals a bit more.

IW

Tuesday January 14th, 2014

BW: 197.2lb

Deadlifts
mobility
bar x 10
70kg x 8
100kg x 6

140kg x 6
150kg x 6
150kg x 6
140kg x 6


Calf Raise
135lb x 8
225lb x 10
275lb x 8
275lb x 8


DB Walking Lunge
bw x 10ea
+40lb x 10ea
+40lb x 10ea


Cable Crunch
77.5lb x 10
82.5lb x 9
82.5lb x 9


Thoughts

My weight is bouncing around like crazy. Can't tell if I'm losing or gaining or just some sort of weird fluctuation.

IW

Thursday January 16th, 2014

BW: 197.4lb

Cable Pull Back
100lb x 8

140lb x 12
140lb x 11
140lb x 10


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

205lb x 12
205lb x 10
185lb x 12


Lat Pull Down
100lb x 12
120lb x 10
100lb x 10


DB Flat Bench
40lb x 12
47.5lb x 12
47.5lb x 12


BB Bicep Curls
55lb x 12
65lb x 10
55lb x 10


Thoughts

Getting a little more used to the volume work. It's starting to feel a bit better.

IW

Friday January 17th, 2014

BW: 197.0lb

Step Ups
bw x 8
+50lb x 10
+70lb x 12
+80lb x 12
+80lb x 12


Hamstring Curl
50lb x 12
50lb x 10
40lb x 12


Squat Machine
2 plates - 3x12


Pull Throughs
72.5lb x 12
80lb x 12
87.5lb x 12


Thoughts

Leg press machine had no seat on it so I used the squat machine instead. It was actually pretty tough.

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?