Week 4
Day 1 chest/calves
178lbs Flat Bench [5x3] 190 Incline Dumbell Press [2x8-10] 65 Flat Flyes [2x8-10] 55 Standing Calve Raises [5x15] 90 Since I stalled out on my gains in Flat Bench, as per the routine's (and 0311's) directions, I switched from a 5x5 to a 5x3. The idea is that I can do more weight and increase the weight quicker doing a 5x3 and then after some time I switch back to a 5x5 (using the last weight I used for the 5x5) and it will be easier to do the 'lighter' weight and allow my gains to continue from there. Overall it was a good workout, Incline was hard as hell and I think I'll be able to step up to 60lb Flyes next time. |
Day 2 Back/Shoulders
179lbs Standing Military Press [5x5] 105 Upright Rows [3-5x8-10] 105 Deads [5x5] 285 JS Rows [2x8-10] 165 Chins [2x8-10] BW Shrugs [2x8-10] 255 Hammer Strength Row [2x8-10] 230 Standing Military didn't go up...it will next week though. I love doing high-pulls now for some reason...maybe its because I'm alot more comfortable with them? Deads went up 20lbs!!!!:fest30: The 50lb increase in Hammer Strength Rows can be attributed to my girlfriend...she is driving me right up the fuckin wall, so I abused the fuck out of that exercise to work off some steam. :hbang: (I think that's gonna be my new ZaZen meditation :D) Awesome workout today, I love dominating the iron. lol :D |
Day 5 Bis/Tris
179lbs Close Grip Bench [5x5] 165 Barbell Curls [5x5] 100 Seated Tricep Extension [2x8-10] 75 Incline Hammer Curls [2x8-10] 40 Weighted Dips [2x8-10] BW Preacher Curls [2x8-10] 80 Not much progress today. BB curls went up 5lbs but everything else stayed the same...Its one of those weeks where I'm just on the verge of being able to increase but can't quite make it. Next week has alot of promise :nutkick: |
Day 6 Legs
179lbs A2G Squats[1x5] 155,175,185,195,205 Leg Press [2x8-10] 230 Leg Curls [2x8-10] 130 Seated Calf Raises [5x15] 90 Abs I have to say, I'm really happy with my A2G progression. My leg strength keeps increasing every workout. Since I started this program (one month ago) I have put 20lbs on every set for A2G!:hbang: |
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Week 5
Day 1 chest/calves
178lbs Flat Bench [5x5] [5x3] 195 Incline Dumbell Press [2x8-10] 70 Flat Flyes [2x8-10] 60 Standing Calve Raises [5x15] 90 Weight progression is going great! I can notice a change in my strength on Flat Bench. Incline was hard because near the end of the set my arms started to buckle a bit...I managed to finish the sets without a spot or the weight falling on me lol. Flyes were great, fucking heavy though. I did some Loaded Stretching afterwards for Tri's and Chest. 60 sec Deep flyes with 20lbs and 60 sec stretch, holding a 20lb DB overhead and behind my back (sorry for the shitty description lol). Felt great, stretching will be included in all workouts to follow. |
Day 5 Bis/Tris
179lbs Close Grip Bench [5x5] 170 Barbell Curls [5x5] 105 Seated Tricep Extension [2x8-10] 80 Incline Hammer Curls [2x8-10] 45 Weighted Dips [2x8-10] BW Preacher Curls [2x8-10] 85 Because of exams and what-not I'm a little pressed for time some days, so I did this workout yesterday(tuesday) instead of doing Back/Shoulders. Weights progressed. Close Grip was feeling real strong. BB Curls will most likely be switched to a 5x3 next week, I'm pretty much maxed right now. Hammer Curls will be tough next week too, I did 8 reps for both sets, so next week I will shoot for 9-10 reps instead of increasing the weight. |
Day 2 Back/Shoulders
182lbs Standing Military Press [5x5] 110 Upright Rows [3-5x8-10] 110 Deads [5x5] 290 JS Rows [2x8-10] 170 Chins [2x8-10] BW Shrugs [2x8-10] 260 Hammer Strength Row [2x8-10] 250 I did this workout today because I have an exam tomorrow and had some free time today. Weights progressed today. Standing Military is getting too heavy, I'm arching my back too much now, I'm going to switch it for either Smith Machine Seated Military or Seated Military. Uprights Rows were nothing special. I forgot my wrist straps so Deads were hard as shit, I could only hold the bar for 3 reps...had to set it down, re-grip and finish the set. Hardest part was the stretching at the end...intense pain but felt good when it was all said and done. |
Week 6
Day 1 chest/calves
179lbs Flat Bench [5x3] 200 Incline Dumbell Press [2x8-10] 75 Flat Flyes [2x8-10] 65 Standing Calve Raises [5x15] 125 Good workout today...I've been neglecting my routine slightly because of exams and I went home for Easter...So I was pretty much out of the gym for 1 week, but its good to see progression is still right on track. Stretching was excruciating, I was praying for death by 30 seconds, but I stuck it out and am a better man because of it :fest30: :hbang: |
hey kane.... have you set any new PRs lately..? i'm just curious...
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