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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 |
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 .
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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 |
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?
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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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