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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