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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