IronWorker  SS gone WestSide


01052014, 11:09 AM


Rank: Light Heavyweight


Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272


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

01062014, 06:34 PM


Rank: Light Heavyweight


Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272


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

01072014, 05:44 PM


Rank: Light Heavyweight


Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272


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

01092014, 06:44 PM


Rank: Light Heavyweight


Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272


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

01102014, 06:15 PM


Rank: Light Heavyweight


Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272


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

01132014, 06:48 PM


Rank: Light Heavyweight


Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272


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

01142014, 06:31 PM


Rank: Light Heavyweight


Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272


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

01162014, 06:34 PM


Rank: Light Heavyweight


Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272


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

01172014, 05:36 PM


Rank: Light Heavyweight


Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272


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

01192014, 04:54 PM


Rank: Member


Join Date: Mar 2005
Posts: 92


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?



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