I didn't take any pre measurements but I probably still could as I'm only up 1lb so far. ha The hypertrophy routine definitely has a different feel and is a lot faster paced but I'm getting used to it now and it's starting to feel pretty good. We'll see if I can actually make any size gains now.
You'll also find this forum is on it's death bed. lol I pretty much just use it for keeping a log. IW |
Monday January 20th, 2014
BW: 198.4lb Decline Bench bar x 10 115lb x 8 145lb x 8 175lb x 5 205lb - 4x6 DB Row 60lb x 12 75lb x 12 75lb x 12 Lat Pull Down 50lb x 12 55lb x 10 50lb x 10 This machine might be in kg? Fuck who knows with cable machines. DB Flat Bench 50lb x 12 55lb x 12 55lb x 9 BB Bicep Curls 50lb x 12 50lb x 10 40lb x 10 Biceps died off hhaarrrrddd on the 3rd set. Had a borderline painful pump from that. Thoughts The gym was *packed* today. Had to forgo declines for flat bench. No partner either so I had to try and snipe a random for a spot which is always hit or miss. IW |
Tuesday January 21st, 2014
BW: 197.8lb Regular Stance Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 6 245lb x 6 265lb x 6 245lb x 6 It`s tough sticking to 3 minutes rest ... Cable Crunches 80lb x 12 87.5lb x 12 95lb x 10 DB Lunges +60lb - 3x10 Calf Raises 225lb x 12 275lb x 12 295lb x 12 Thoughts I somehow tweaked my back a little on squats. Arg. Hopefully its minor and heals up quick. IW |
Thursday January 23rd, 2014
BW: 198.8lb Incline BB Bench bar x 10 95lb x 8 115lb x 5 135lb x 12 155lb x 10 145lb x 10 Pec Flys 25lb x 12 25lb x 11 25lb x 10 Seated DB Press 30lb x 12 35lb x 12 35lb x 10 Face Pulls 47.5lb x 12 52.5lb x 12 47.5lb x 12 DB Skull Crushers 45lb x 12 55lb x 10 47.5lb x 11 Thoughts Of course my weight would just jump up all of a sudden. lol IW |
Friday January 24th, 2014
BW: 198.0lb Stiff Leg Deadlifts mobility 50kg x 8 70kg x 5 100kg x 12 110kg x 12 110kg x 10 Leg Press 225lb x 8 315lb x 12 385lb x 12 405lb x 12 Hamstring Curl 40lb x 12 40lb x 11 35lb x 10 Pull Throughs 77.5lb x 12 87.5lb x 12 97.5lb x 10 Thoughts Had to do stiff legs off the floor today ... wow that's tough. Also still dealing with significant soreness from squats. Ouch. IW |
Monday January 27th, 2014
BW: 196.8lb ... slight wtf Incline DB Bench 25lb x 10 35lb x 8 45lb x 3 50lb x 6 60lb x 6 65lb x 6 65lb x 6 Pec Flys 25lb x 10 27.5lb x 10 32.5lb x 8 Seated DB Press 40lb x 10 47.5lb x 10 47.5lb x 8 Face Pulls 50lb x 10 57.5lb 10 57.5lb x 9 DB Skull Crushers 50lb x 10 60lb x 10 60lb x 8 Thoughts I stayed fairly strict with my meal plan this weekend, had lots of sleep, and even had a greasy burger for a cheat meal and somehow I lost 2lb? Hopefully it's just a blip. My strength today felt good. I'm getting used to the higher volume work and lower rest times I think. Hopefully I can get my diet straightened out and actually gain a bit of weight. lol IW |
Tuesday January 28th, 2014
BW: 197.4lb Deadlifts mobility bar x 10 60kg x 8 100kg x 6 130kg x 3 160kg x 6 160kg x 6 ... was feeling strong and then that back tweak from last week's squats came back to haunt me. I got a sharp shooting pain in my lower right back and had to stop. It's just about completely seized up now. Ow. Calf Raise 225lb x 12 275lb x 10 275lb x 10 BB Lunge 45lb x 10ea 65lb x 10ea 75lb x 10ea Decline Crunch BW x 12 +25lb x 12 +25lb x 12 Thoughts I was really hoping my back wouldn't slow me down ... looks like I was wrong. Hopefully I an work through this relatively quickly. I was just starting to feel like I was getting into this program. IW |
Thursday January 30th, 2014
BW: 198.0lb Decline Bench bar x 10 135lb x 8 185lb x 6 205lb x 12 225lb x 10 205lb x 12 Lat Pull Down 120lb x 12 130lb x 10 120lb x 10 Cable Pull Back 120lb x 12 140lb x 11 120lb x 11 DB Flat Bench 45lb x 12 50lb x 10 42.5lb x 12 EZ Bicep Curls 55lb x 12 55lb x 10 45lb x 10 Thoughts Back is still fawked but I still managed a solid upper day. Made a solid increase on my decline performance since last time. Not sure what I'm going to do tomorrow... Not sure if I should try and do what I can or just let it rest. IW |
Friday January 31st, 2014
BW: 197.6lb Step Ups bw x 8 +65lb x 12 +85lb x 12 +85lb x 10 Hamstring Curl 50lb x 12 45lb x 12 40lb x 12 Leg Press 315lb x 12 315lb x 15 315lb x 20 Pull Throughs skipped Thoughts Should have stayed home. I re-fawked my back. IW |
Monday February 3rd, 2014
BW: 199.2lb Decline DB Bench 30lb x 8 45lb x 6 60lb x 6 70lb x 6 75lb x 10 Lat Pull Down 50lb x 10 60lb x 10 70lb x 8 (kg?) DB Flat Bench 50lb x 10 60lb x 10 65lb x 8 DB Row 70lb x 10 80lb x 10 80lb x 10 Pec Fly 25lb x 10 30lb x 10 30lb x 8 Thoughts Finally popped up a bit in weight. The DB lifts have been feeling good lately too. I somehow did pec flys instead of curls today. oops I think I'll be sitting out lower day tomorrow ... my back needs rest unfortunately. I'm pissed because stuff just seemed to be coming together. IW |
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