Squat
Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/18
* I decided to max out my reps in one set and not do the 50% second set tonight. 18 reps!!! Definitely a rep PR at this weight!!! Great feeling right before the off week!!!
Plate Loaded Calf Raises
190/12,12,12
1 Legged Kneeling Leg Curl (Hamstrings)
50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg
1 Legged Unilateral Leg Press
157/20 right leg, 157/20 left leg
167/20 right leg, 167/20 left leg
Week 49 will be the last scheduled off week of the program. Three weeks of training after that will finish up 365. I may have to spread some of the sessions out over that time due to holiday functions.
Have I mentioned that I am pumped about squatting 223 for 18 yet?
Happy Thanksgiving- see you next week at some point.
Tuesday, November 26, 2013
Saturday, November 23, 2013
Week 48, Days 4 & 5
I did these two small sessions this morning. This leaves one more session for the week, which I will do on Tuesday. After Tuesday, I have a scheduled week off, followed by three more weeks of this phase. After that, LRB 365 will be complete!
Days 4&5
EZ Bar Curls
60/10,10,10,10,10,10 (60 seconds rest in between each set)
Seated DB Triceps Extensions
60/10,10,10,10,10,10 (60 seconds rest in between each set)
Hanging Leg Raises: 60/10,10,10,10,10,10
super set with
Face Pulls (double pulley w/ rope): 50/10,10,10,10,10,10 (60 seconds rest in between each super set)
Upright Rows
45/10,10,10,10,10,10 (60 seconds rest in between each set)
Days 4&5
EZ Bar Curls
60/10,10,10,10,10,10 (60 seconds rest in between each set)
Seated DB Triceps Extensions
60/10,10,10,10,10,10 (60 seconds rest in between each set)
Hanging Leg Raises: 60/10,10,10,10,10,10
super set with
Face Pulls (double pulley w/ rope): 50/10,10,10,10,10,10 (60 seconds rest in between each super set)
Upright Rows
45/10,10,10,10,10,10 (60 seconds rest in between each set)
Friday, November 22, 2013
Week 48, Day 3
Bench Press
Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/14, one minute rest, 187/5 (50% set)
* Exact results as last week. Felt OK, just didn't increase one rep.
Chins
Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/7, one minute rest, BW/7, one minute rest, BW/4 (almost 5)
* Did these reps slowly and really concentrated on form. I also decided to add a second set of bodyweight chins after a second one minute rest.
Incline Bench Press
182/6, 162/10, 162/9, 132/14
Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/14, one minute rest, 187/5 (50% set)
* Exact results as last week. Felt OK, just didn't increase one rep.
Chins
Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/7, one minute rest, BW/7, one minute rest, BW/4 (almost 5)
* Did these reps slowly and really concentrated on form. I also decided to add a second set of bodyweight chins after a second one minute rest.
Incline Bench Press
182/6, 162/10, 162/9, 132/14
Thursday, November 21, 2013
Week 48, Day 2
Calf Press (Machine)
180/13,13,13
Front Squat
Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/15, one minute break, 163/8 (50% set)
* Felt strong during both work sets, but they took a lot out of me. Increased each of the work sets by one rep.
Stiff Legged Deadlift
Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/14, one minute break, 268/7 (50% set)
* 268/2 & 303/1 didn't go up as fast as usual, so I was worried about my work sets.I did end up increasing both work sets by one rep, but I did a lot more touch and go reps than usual.
High Step Ups
Bodyweight: 20 right leg, 20 left leg
Week 48, Day 1
Upright Rows
35/15,15,15,15,15 (45 seconds rest in between each set)
Face Pulls (double pulley w/ rope)
35/15,15,15,15,15 (45 seconds rest in between each set)
I did this small workout before playing basketball last night.
35/15,15,15,15,15 (45 seconds rest in between each set)
Face Pulls (double pulley w/ rope)
35/15,15,15,15,15 (45 seconds rest in between each set)
I did this small workout before playing basketball last night.
Tuesday, November 19, 2013
Week 47, Days 5 & 6
Day 5
Press Behind the Neck (Sitting)
Over Warmup: 77/5, 87/4, 97/3, 127/2, 147/1
Work Sets: 127/13, one minute rest, 127/5 (50% set)
* Increased the first work set by 1 rep.
Wide Grip Lat Pulldown
140/12, 150/10, 160/8,8,8
* The seated row machine was taken, so I did these instead.
Decline Bench Press
222/6, 182/11,9,11
* OK workout. Nothing great, but nothing bad, either.
Day 6
EZ Bar Curls
45/15,15,15,15,15 (45 seconds rest in between each set)
Seated DB Triceps Extensions
45/15,15,15,15,15 (45 seconds rest in between each set)
Abs
Did an ab circuit with a bunch of different exercises.
Press Behind the Neck (Sitting)
Over Warmup: 77/5, 87/4, 97/3, 127/2, 147/1
Work Sets: 127/13, one minute rest, 127/5 (50% set)
* Increased the first work set by 1 rep.
Wide Grip Lat Pulldown
140/12, 150/10, 160/8,8,8
* The seated row machine was taken, so I did these instead.
Decline Bench Press
222/6, 182/11,9,11
* OK workout. Nothing great, but nothing bad, either.
Day 6
EZ Bar Curls
45/15,15,15,15,15 (45 seconds rest in between each set)
Seated DB Triceps Extensions
45/15,15,15,15,15 (45 seconds rest in between each set)
Abs
Did an ab circuit with a bunch of different exercises.
Saturday, November 16, 2013
Week 47, Days 3 & 4
Day 3
Squat
Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/13, one minute rest, 223/7 (50% set)
* +10 session. All reps in both work sets were explosive. I could have easily done more than 13 & 7, respectively.
Plate Loaded Calf Raises
190/12,12,12
1 Legged Kneeling Leg Curl (Hamstrings)
50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg
1 Legged Unilateral Leg Press
117/20 right leg, 117/20 left leg
157/20 right leg, 157/20 left leg
Day 4
Upright Rows
25/20,20,20,20,20 (30 seconds rest in between each set)
Face Pulls (double pulley w/ handles)
25/20,20,20,20,20 (30 seconds rest in between each set)
Squat
Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/13, one minute rest, 223/7 (50% set)
* +10 session. All reps in both work sets were explosive. I could have easily done more than 13 & 7, respectively.
Plate Loaded Calf Raises
190/12,12,12
1 Legged Kneeling Leg Curl (Hamstrings)
50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg
1 Legged Unilateral Leg Press
117/20 right leg, 117/20 left leg
157/20 right leg, 157/20 left leg
Day 4
Upright Rows
25/20,20,20,20,20 (30 seconds rest in between each set)
Face Pulls (double pulley w/ handles)
25/20,20,20,20,20 (30 seconds rest in between each set)
Thursday, November 14, 2013
Week 47, Days 1 & 2
Day 1
Bench Press
Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/14, one minute rest, 187/5 (50% set)
* Felt good tonight. +1 on the first work from last week & +2 on the second set.
Chins
Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/7.5, one minute rest, BW/6.5 (50% set)
* Eh.
Incline Bench Press
132/20,14,12
Day 2
EZ Bar Curls
35/20,20,20,20,20 (30 seconds rest in between each set)
Seated DB Triceps Extensions
35/20,20,20,20,20 (30 seconds rest in between each set)
Hanging Knee Raises (Abs)
20,20,13,13,13 (30 seconds rest in between each set)
Bench Press
Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/14, one minute rest, 187/5 (50% set)
* Felt good tonight. +1 on the first work from last week & +2 on the second set.
Chins
Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/7.5, one minute rest, BW/6.5 (50% set)
* Eh.
Incline Bench Press
132/20,14,12
Day 2
EZ Bar Curls
35/20,20,20,20,20 (30 seconds rest in between each set)
Seated DB Triceps Extensions
35/20,20,20,20,20 (30 seconds rest in between each set)
Hanging Knee Raises (Abs)
20,20,13,13,13 (30 seconds rest in between each set)
Tuesday, November 12, 2013
Week 46, Days 5 & 6
Day 5
Calf Press (Machine)
180/12,12,12
Front Squat
Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/14, one minute break, 163/7 (50% set)
* Increased the first work set by one rep. Goal met. Good set.
Stiff Legged Deadlift
Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/13, one minute break, 268/6 (50% set)
* Like the above, I upped the first work set by one rep. Tough, but not as hard as last week.
High Step Ups
Bodyweight: 20 right leg, 20 left leg
Day 6
Upright Rows
45/10,10,10,10,10,10 (60 seconds rest in between each set)
Face Pulls (double pulley w/ rope)
50/10,10,10,10,10,10 (60 seconds rest in between each set)
Calf Press (Machine)
180/12,12,12
Front Squat
Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/14, one minute break, 163/7 (50% set)
* Increased the first work set by one rep. Goal met. Good set.
Stiff Legged Deadlift
Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/13, one minute break, 268/6 (50% set)
* Like the above, I upped the first work set by one rep. Tough, but not as hard as last week.
High Step Ups
Bodyweight: 20 right leg, 20 left leg
Day 6
Upright Rows
45/10,10,10,10,10,10 (60 seconds rest in between each set)
Face Pulls (double pulley w/ rope)
50/10,10,10,10,10,10 (60 seconds rest in between each set)
Sunday, November 10, 2013
Week 46, Day 4
EZ Bar Curls
60/10,10,10,10,10,10 (60 seconds rest in between each set)
Seated DB Triceps Extensions
60/10,10,10,10,10,10 (60 seconds rest in between each set)
Hanging Leg Raises (Abs)
10,10,10,10,10,10 (60 seconds rest in between each set)
60/10,10,10,10,10,10 (60 seconds rest in between each set)
Seated DB Triceps Extensions
60/10,10,10,10,10,10 (60 seconds rest in between each set)
Hanging Leg Raises (Abs)
10,10,10,10,10,10 (60 seconds rest in between each set)
Saturday, November 9, 2013
Week 46, Day 3
Press Behind the Neck (Sitting)
Over Warmup: 77/5, 87/4, 97/3, 127/2, 147/1
Work Sets: 127/12, one minute rest, 127/5 (50% set)
Bumped up the weighs from last week, which were too easy. I am going to stick with these weights for the balance of the program, as they felt like I was hoping they would.
Seated Cable Row
140/10,10,10,10,10
Decline Bench Press
222/7 (almost 8, failed 1/2 way up), 182/10, 182/8, 132/16
Was hoping for 8 with 222, but I'm not too upset that I didn't get it. Very close. Will go for it next time.
Solid enough session- not much to say about today's workout other than that.
Over Warmup: 77/5, 87/4, 97/3, 127/2, 147/1
Work Sets: 127/12, one minute rest, 127/5 (50% set)
Bumped up the weighs from last week, which were too easy. I am going to stick with these weights for the balance of the program, as they felt like I was hoping they would.
Seated Cable Row
140/10,10,10,10,10
Decline Bench Press
222/7 (almost 8, failed 1/2 way up), 182/10, 182/8, 132/16
Was hoping for 8 with 222, but I'm not too upset that I didn't get it. Very close. Will go for it next time.
Solid enough session- not much to say about today's workout other than that.
Thursday, November 7, 2013
Week 46, Days 1 & 2
Day 1
Plate Loaded Calf Raises
190/12,12,12
Squat
Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/12, one minute rest, 223/6 (50% set)
* The human body is a strange thing. I didn't have a great night of sleep last night and I played a lot of basketball this week. As a result, I was not expecting much of a squat workout tonight. Well, I couldn't have been more wrong. This was a GREAT session.... a +10 under the Paul Carter grading system. All of the sets were strong and both work sets weren't really that draining at all. I have no idea why or how that happened, but I will gladly take it!
1 Legged Kneeling Leg Curl (Hamstrings)
50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg
1 Legged Unilateral Leg Press
77/20 right leg, 77/20 left leg (inner leg)
97/20 right leg, 97/20 left leg (outer leg)
* First time doing this exercise- went a bit too light on the weights as all of the sets were easy.
Day 2
Upright Rows
35/15,15,15,15,15 (45 seconds rest in between each set)
Face Pulls (double pulley w/ rope)
35/15,15,15,15,15 (45 seconds rest in between each set)
Plate Loaded Calf Raises
190/12,12,12
Squat
Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/12, one minute rest, 223/6 (50% set)
* The human body is a strange thing. I didn't have a great night of sleep last night and I played a lot of basketball this week. As a result, I was not expecting much of a squat workout tonight. Well, I couldn't have been more wrong. This was a GREAT session.... a +10 under the Paul Carter grading system. All of the sets were strong and both work sets weren't really that draining at all. I have no idea why or how that happened, but I will gladly take it!
1 Legged Kneeling Leg Curl (Hamstrings)
50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg
1 Legged Unilateral Leg Press
77/20 right leg, 77/20 left leg (inner leg)
97/20 right leg, 97/20 left leg (outer leg)
* First time doing this exercise- went a bit too light on the weights as all of the sets were easy.
Day 2
Upright Rows
35/15,15,15,15,15 (45 seconds rest in between each set)
Face Pulls (double pulley w/ rope)
35/15,15,15,15,15 (45 seconds rest in between each set)
Tuesday, November 5, 2013
Week 45, Days 5 & 6
Day 5
Bench Press
Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/13, one minute rest, 187/3 (50% set)
* To change things up a bit for this phase, I decided to increase the weights in the warm up sets and lower the weight in the work sets. I used everything in the tank to push the 13th rep out in the first work set, so I didn't have anything left for the second set.
Chins
Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 18/2, 25/1
Work Sets: 15/7, one minute rest, BW/7 (50% set)
* In this phase, I am going to use 15 pounds for the first work set and try to match the reps performed in that set with bodyweight chins in the second set.
Incline Bench Press
132/16,13,11
Day 6
Seated Knee Raises (Abs)
15,15,15,15,15 (45 seconds rest in between each set)
EZ Bar Curls
40/15,15,15,15,15 (45 seconds rest in between each set)
Seated DB Triceps Extensions
40/15,15,15,15,15 (45 seconds rest in between each set)
Bench Press
Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/13, one minute rest, 187/3 (50% set)
* To change things up a bit for this phase, I decided to increase the weights in the warm up sets and lower the weight in the work sets. I used everything in the tank to push the 13th rep out in the first work set, so I didn't have anything left for the second set.
Chins
Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 18/2, 25/1
Work Sets: 15/7, one minute rest, BW/7 (50% set)
* In this phase, I am going to use 15 pounds for the first work set and try to match the reps performed in that set with bodyweight chins in the second set.
Incline Bench Press
132/16,13,11
Day 6
Seated Knee Raises (Abs)
15,15,15,15,15 (45 seconds rest in between each set)
EZ Bar Curls
40/15,15,15,15,15 (45 seconds rest in between each set)
Seated DB Triceps Extensions
40/15,15,15,15,15 (45 seconds rest in between each set)
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