Weight 181.2
Weighted Pull ups: 3x5-8
BW x 10 neutral grip
BW x 10 neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels
Pendlay row: 3x5-8
185 x 8
185 x 7 tough last few. Good weight for today.
185 x 7
Mid row: 3x5-8
170 x 8 super strict. Really engaged back. Great set.
180 x 6 strict pulls (hung 10# plate)
180 x 7 strong set
Good weight for another week or so
Incline Bench DB Curl: 3x5-8
30 x 8
30 x 7 stopped dead on 8. Fried.
30 x 7
Sent from my iPhone
Wednesday, October 29, 2014
Tuesday, October 28, 2014
Push Power
Weight: 179.8
Warmup: 60 x 8
(Subbed exercises for fixed movements. Bursitis on fire.)
Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 5 strong set (150 x 8)
95 x 5 solid 5 had a little help. Good set though (150 x 8)
95 x 5 failed on 6 (170 x 5)
(170 x 4)
(Shoulder really hurting if motion path isn't precise)
BB incline press: 3x5-8 (seat set about halfway up)
Warmup
155 x 8 felt good on shoulder
185 x 8 had more in the tank
205 x great set. Had spotter help
Standing Single Arm Military DB press: 3x3-5
40 x 8 each arm
40 x 8 perfect form. Nice and controlled.
40 x 8 good. 8 a challenge.
Take this SUPER easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.
Sent from my iPhone
Sent from my iPhone
Warmup: 60 x 8
(Subbed exercises for fixed movements. Bursitis on fire.)
Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 5 strong set (150 x 8)
95 x 5 solid 5 had a little help. Good set though (150 x 8)
95 x 5 failed on 6 (170 x 5)
(170 x 4)
(Shoulder really hurting if motion path isn't precise)
BB incline press: 3x5-8 (seat set about halfway up)
Warmup
155 x 8 felt good on shoulder
185 x 8 had more in the tank
205 x great set. Had spotter help
Standing Single Arm Military DB press: 3x3-5
40 x 8 each arm
40 x 8 perfect form. Nice and controlled.
40 x 8 good. 8 a challenge.
Take this SUPER easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.
Sent from my iPhone
Sent from my iPhone
Monday, October 27, 2014
Legs Power (Hamstring Focus)
Weight: 181
Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4 good set
Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
345 x 3 tough last rep.
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 8 tough! Maybe up weight 5# next time
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Shoulder rehab cable work
Sent from my iPhone
Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4 good set
Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
345 x 3 tough last rep.
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 8 tough! Maybe up weight 5# next time
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Shoulder rehab cable work
Sent from my iPhone
Saturday, October 25, 2014
Pull Hyper
Weight: 180.6
DB row: 3x8-12
100 x 10 each
100 x 9
100 x 10 tough last few. Great set
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 8
Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.
EZ BB curl: 3x8-12
40 to bar x 12, x 10, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as long as form stayed strict.
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 8
20 x 9
20 x 9
Tough!
Sent from my iPhone
DB row: 3x8-12
100 x 10 each
100 x 9
100 x 10 tough last few. Great set
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 8
Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.
EZ BB curl: 3x8-12
40 to bar x 12, x 10, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as long as form stayed strict.
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 8
20 x 9
20 x 9
Tough!
Sent from my iPhone
Friday, October 24, 2014
Push Hyper
Weight: 180.6
Flat DB fly OR Cable fly: 3x8-12
85 x 10
85 x 6 tank empty! Feel a little weak from being sick. Try this weight again for all sets next week.
75 x 9
Bonus : 75 x 6
Incline BB press: 3x8-12
185 x 6
155 x 8
155 x 8
Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7
Side raise: 3x8-12
25 x 10
25 x 10
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
80 x 9
80 x 7
80 x 6 tough last one
Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.
Sent from my iPhone
Flat DB fly OR Cable fly: 3x8-12
85 x 10
85 x 6 tank empty! Feel a little weak from being sick. Try this weight again for all sets next week.
75 x 9
Bonus : 75 x 6
Incline BB press: 3x8-12
185 x 6
155 x 8
155 x 8
Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7
Side raise: 3x8-12
25 x 10
25 x 10
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
80 x 9
80 x 7
80 x 6 tough last one
Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.
Sent from my iPhone
Thursday, October 23, 2014
Legs Power (Quad Focus)
Weight: 179.6
Squat: ( 5/3/1 protocol )
225 x 5
245 x 5
265 x 5 good set. 5 feeling tough
Deadlift: ( 5/3/1 protocol )
245 x 5
285 x 5 good set. Still feel a but weak from being sick
325 x 5 short breaks after 3
Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3x 10 x 3 positions
175
Squat: ( 5/3/1 protocol )
225 x 5
245 x 5
265 x 5 good set. 5 feeling tough
Deadlift: ( 5/3/1 protocol )
245 x 5
285 x 5 good set. Still feel a but weak from being sick
325 x 5 short breaks after 3
Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3x 10 x 3 positions
175
Wednesday, October 15, 2014
Pull Power
Weight 181.6
Weighted Pull ups: 3x5-8
BW x 8 feel strong, but rear delt on fire
BW x 10 moved to neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels
Pendlay row: 3x5-8
175 x 8
175 x 8 tough last few. Good weight for today.
175 x 7
Mid row: 3x5-8
170 x 8 super strict. Really engaged back. Great set.
170 x 8 strict pulls
170 x 7 strong set
Good weight for another week or so
BB Curl: 3x5-8
75 x 8
75 x 10 nice set
75 x 9
Next week do first set at 85
Sent from my iPhone
Weighted Pull ups: 3x5-8
BW x 8 feel strong, but rear delt on fire
BW x 10 moved to neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels
Pendlay row: 3x5-8
175 x 8
175 x 8 tough last few. Good weight for today.
175 x 7
Mid row: 3x5-8
170 x 8 super strict. Really engaged back. Great set.
170 x 8 strict pulls
170 x 7 strong set
Good weight for another week or so
BB Curl: 3x5-8
75 x 8
75 x 10 nice set
75 x 9
Next week do first set at 85
Sent from my iPhone
Tuesday, October 14, 2014
Push Power
Weight: 182.6
Warmup: 60 x 8
(Subbed exercises for fixed movements. Bursitis on fire.)
Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 5 strong set (150 x 6)
95 x 5 solid 5 had a little help. Good set though (150 x 8)
95 x 5 failed on 6 (170 x 5)
(Shoulder really hurting if motion path isn't precise)
BB incline press: 3x5-8
Warmup
145 x 8 felt good on shoulder
145 x 9
155 x 8 had more in the tank
195 x 7 great set. Had spotter help on 8, but it was ugly. No shoulder pain.
Standing Military DB press: 3x3-5
30 x 8
40 x 8
40 x 8
Take this SUPER easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7
Sent from my iPhone
Warmup: 60 x 8
(Subbed exercises for fixed movements. Bursitis on fire.)
Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 5 strong set (150 x 6)
95 x 5 solid 5 had a little help. Good set though (150 x 8)
95 x 5 failed on 6 (170 x 5)
(Shoulder really hurting if motion path isn't precise)
BB incline press: 3x5-8
Warmup
145 x 8 felt good on shoulder
145 x 9
155 x 8 had more in the tank
195 x 7 great set. Had spotter help on 8, but it was ugly. No shoulder pain.
Standing Military DB press: 3x3-5
30 x 8
40 x 8
40 x 8
Take this SUPER easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7
Sent from my iPhone
Monday, October 13, 2014
Legs Power (Hamstring Focus)
Weight: 184
Squat: ( 5/3/1 protocol )
225 x 5
245 x 5
265 x 5
Felt strong today. Up weight next time.
Deadlift: ( 5/3/1 protocol )
245 x 5
285 x 5 strong set
325 x 5 short breather between 4 & 5. Strong set though.
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
225 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 6 tough!!!
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Shoulder rehab cable work
Sent from my iPhone
Squat: ( 5/3/1 protocol )
225 x 5
245 x 5
265 x 5
Felt strong today. Up weight next time.
Deadlift: ( 5/3/1 protocol )
245 x 5
285 x 5 strong set
325 x 5 short breather between 4 & 5. Strong set though.
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
225 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 6 tough!!!
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Shoulder rehab cable work
Sent from my iPhone
Wednesday, October 8, 2014
Pull Hyper
Weight: 181.8
DB row: 3x8-12
100 x 9 each
100 x 9
100 x 10 tough last few. Great set
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 7
Wow. Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12
EZ BB curl: 3x8-12
40 to bar x 12, x 11, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as Lin as form stayed strict.
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 8
20 x 9
20 x 8
Tough!
Sent from my iPhone
DB row: 3x8-12
100 x 9 each
100 x 9
100 x 10 tough last few. Great set
Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 7
Wow. Still feeling really weak here.
Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12
EZ BB curl: 3x8-12
40 to bar x 12, x 11, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as Lin as form stayed strict.
EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 8
20 x 9
20 x 8
Tough!
Sent from my iPhone
Tuesday, October 7, 2014
Push Hyper
Weight: 183.4
NOTE: substituted chest exercises for fixed movements. Bursitis on fire today.
Incline DB press: 3x8-12
85 x 11
85 x 8
85 x 7
Flat DB fly OR Cable fly: 3x8-12
70 x 10
60 x 10
50 x 10
Seated DB press: 3x8-12
40 x 12
40 x 11
40 x 10
Side raise: 3x8-12
25 x 10
25 x 10
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
65 x 12
80 x 8
80 x 8 tough last one
Pressdown: 3x8-12
65 x 9
57.5 x 10
57.5 x 10
Sent from my iPhone
NOTE: substituted chest exercises for fixed movements. Bursitis on fire today.
Incline DB press: 3x8-12
85 x 11
85 x 8
85 x 7
Flat DB fly OR Cable fly: 3x8-12
70 x 10
60 x 10
50 x 10
Seated DB press: 3x8-12
40 x 12
40 x 11
40 x 10
Side raise: 3x8-12
25 x 10
25 x 10
20 x 10
Last few reps tough on last 2 sets
Scott Overhead Extension: 3x8-12
65 x 12
80 x 8
80 x 8 tough last one
Pressdown: 3x8-12
65 x 9
57.5 x 10
57.5 x 10
Sent from my iPhone
Monday, October 6, 2014
Legs Power
Weight: 182.6
Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4
Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
350 x 3
Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3x 10 x 3 positions
175
Sent from my iPhone
Sent from my iPhone
Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4
Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
350 x 3
Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3x 10 x 3 positions
175
Sent from my iPhone
Sent from my iPhone
Saturday, October 4, 2014
Pull Power
Weight 182.6
Weighted Pull ups: 3x5-8
BW x 8
BW x 8
BW x 8
Right rear delt still hurts
Pendlay row: 3x5-8
175 x 8
175 x 8 tough last few. Good weight for today.
175 x 7
Mid row: 3x5-8
170 x 8 super strict
170 x 6 strict pulls
170 x 6 strong set
Good weight for another week or so
BB Curl: 3x5-8
75 x 8
75 x 8 nice set
75 x 8
Next week do first set at 85
Sent from my iPhone
Weighted Pull ups: 3x5-8
BW x 8
BW x 8
BW x 8
Right rear delt still hurts
Pendlay row: 3x5-8
175 x 8
175 x 8 tough last few. Good weight for today.
175 x 7
Mid row: 3x5-8
170 x 8 super strict
170 x 6 strict pulls
170 x 6 strong set
Good weight for another week or so
BB Curl: 3x5-8
75 x 8
75 x 8 nice set
75 x 8
Next week do first set at 85
Sent from my iPhone
Friday, October 3, 2014
Push Power
Weight: 183.8
Warmup: 60 x 8
Flat DB Bench Press: 3x3-5
100 x 5 strong set
95 x 5 solid 5 had a little help. Good set though
95 x 5 failed on 6
DB incline press: 3x5-8
80 x 7
80 x 7 tough last rep
80 x 6 great set
Standing Military press: 3x3-5
95 x 6
105 x 4
105 x 3
Take this easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7
Warmup: 60 x 8
Flat DB Bench Press: 3x3-5
100 x 5 strong set
95 x 5 solid 5 had a little help. Good set though
95 x 5 failed on 6
DB incline press: 3x5-8
80 x 7
80 x 7 tough last rep
80 x 6 great set
Standing Military press: 3x3-5
95 x 6
105 x 4
105 x 3
Take this easy for a few weeks and keep form perfect.
CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7
Wednesday, October 1, 2014
Legs Power/Assistance
Weight: 182
Squat: ( 5/3/1 protocol )
225 x 3
245 x 3
275 x 3
Felt strong today
Deadlift: ( 5/3/1 protocol )
255 x 3
295 x 3
335 x 3 not sure why this still feels so heavy
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
225 x 5
225 x 5
225 x 5
Pretty good weight. Go to 245 next week
Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 6 tough!!!
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
Squat: ( 5/3/1 protocol )
225 x 3
245 x 3
275 x 3
Felt strong today
Deadlift: ( 5/3/1 protocol )
255 x 3
295 x 3
335 x 3 not sure why this still feels so heavy
Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
225 x 5
225 x 5
225 x 5
Pretty good weight. Go to 245 next week
Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 6 tough!!!
Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.
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