Super Deadlift - Low Handles (531, Month 4, Week 1)
Plug in Weight: 440
155/5, 205/5
285/5, 330/5, 375/5 (531 PR) (375/5 was hard, again because of the grip. I am nearing the end of my ability to do heavy weights for 5 reps. Let's see what the next cycle brings.)
265/10, 245/10, 245/10
Plate Loaded Lat Pulldown
200/10, 210/10, 220/8, 230/8
Planks
Next week, I am off. I will do Week 2 of this cycle the week after that. Bye for now.
Thursday, May 24, 2018
Wednesday, May 23, 2018
Chest
DB Incline Press
50's/10, 60's/10, 70's/5, 80's/5
95's/4, 95's/4, 95's/4, 95's/3
* I don't think I've ever done this amount of volume with the 95's before, though they felt heavier than I would have liked.
Prime Fitness Plate Loaded Incline Press
140/10, 140/10, 140/10, 140/10, 140/10
Cardio
50's/10, 60's/10, 70's/5, 80's/5
95's/4, 95's/4, 95's/4, 95's/3
* I don't think I've ever done this amount of volume with the 95's before, though they felt heavier than I would have liked.
Prime Fitness Plate Loaded Incline Press
140/10, 140/10, 140/10, 140/10, 140/10
Cardio
Tuesday, May 22, 2018
Jeffersons
Jeffersons (531, Month 4, Week 1)
Plug in Weight: 360
135/10
245/5, 275/5, 310/5 (the first set was supposed to be 235/5, but I put 245 on by mistake)
245/10, 245/10, 245/10
Plate Loaded Extreme Row
140/12, 160/12, 180/12, 200/10
Abs
Plug in Weight: 360
135/10
245/5, 275/5, 310/5 (the first set was supposed to be 235/5, but I put 245 on by mistake)
245/10, 245/10, 245/10
Plate Loaded Extreme Row
140/12, 160/12, 180/12, 200/10
Abs
Monday, May 21, 2018
Overhead Press
Overhead Press (531, Month 4, Week 1)
Plug in Weight: 190
45/10, 45/10, 95/5
125/5, 140/5, 160/5 (531 PR)
95/10, 105/10, 115/10, 120/10, 120/10
* I decided to keep the plug in weight the same for this cycle, since I missed 160/5 last time. I'm very happy to report that I nailed it today. It's been a long time coming to get this weight for 5 reps. I felt like I had a chance today after 140/5 went up easier than it normally does.
Cardio
Plug in Weight: 190
45/10, 45/10, 95/5
125/5, 140/5, 160/5 (531 PR)
95/10, 105/10, 115/10, 120/10, 120/10
* I decided to keep the plug in weight the same for this cycle, since I missed 160/5 last time. I'm very happy to report that I nailed it today. It's been a long time coming to get this weight for 5 reps. I felt like I had a chance today after 140/5 went up easier than it normally does.
Cardio
Friday, May 18, 2018
Super Deadlift
Super Deadlift - Low Handles (531, Month 3, Week 3)
Plug in Weight: 430
155/10, 265/5
320/5, 365/3, 410/1 (PR, went up easily)
245/10, 245/10, 245/10, 245/10, 245/10 (I reiterate that getting through these sets is harder than it may seem on paper.)
3 sets of planks to finish.
I have a weird schedule coming up over the next two weeks. Instead of doing a light week next week, I will start the next cycle, but then take the following week off, and resume with the second week of the next cycle the week after that.
Plug in Weight: 430
155/10, 265/5
320/5, 365/3, 410/1 (PR, went up easily)
245/10, 245/10, 245/10, 245/10, 245/10 (I reiterate that getting through these sets is harder than it may seem on paper.)
3 sets of planks to finish.
I have a weird schedule coming up over the next two weeks. Instead of doing a light week next week, I will start the next cycle, but then take the following week off, and resume with the second week of the next cycle the week after that.
Thursday, May 17, 2018
Chest
I weighed myself today and the scale said 217. That seems kind of light to me, so I don't know if I buy it.
DB Incline Press
55's/10, 65's/10, 75's/5, 90's/3, 100's/1, 105's/zippo
* I really wanted to get the 105's today. I thought I had a good progression up to them, as the 100's went up easily. However, the 105's didn't budge at all once I got them in to position. Blah.
Prime Fitness Plate Loaded Incline Press
180/8, 180/6, 180/7, 160/8, 160/8
Cardio (still feeling the Jeffersons from Tuesday; tomorrow's Super Deads might be interesting)
DB Incline Press
55's/10, 65's/10, 75's/5, 90's/3, 100's/1, 105's/zippo
* I really wanted to get the 105's today. I thought I had a good progression up to them, as the 100's went up easily. However, the 105's didn't budge at all once I got them in to position. Blah.
Prime Fitness Plate Loaded Incline Press
180/8, 180/6, 180/7, 160/8, 160/8
Cardio (still feeling the Jeffersons from Tuesday; tomorrow's Super Deads might be interesting)
Wednesday, May 16, 2018
Back
Pull Ups
11, 9, 7 (I don't think I've ever done 11 pull ups before, so I'll call it a PR.)
Plate Loaded Extreme Row
140/10, 140/10
200/8, 200/8, 200/8
Plate Loaded Seated Row
140/10, 140/10
180/8, 180/8
Curls- 1 set at a light weight for 31 reps
HIIT cardio (I felt yesterday's Jeffersons during this.)
11, 9, 7 (I don't think I've ever done 11 pull ups before, so I'll call it a PR.)
Plate Loaded Extreme Row
140/10, 140/10
200/8, 200/8, 200/8
Plate Loaded Seated Row
140/10, 140/10
180/8, 180/8
Curls- 1 set at a light weight for 31 reps
HIIT cardio (I felt yesterday's Jeffersons during this.)
Tuesday, May 15, 2018
Jeffersons
Jeffersons (531, Month 3, Week 3)
Plug in Weight: 350
135/10, 225/3
265/5, 300/3, 330/5 (only supposed to do 1, felt like doing more)
225/10, 225/10, 225/10, 225/10, 225/10
5 sets of Abs
Plug in Weight: 350
135/10, 225/3
265/5, 300/3, 330/5 (only supposed to do 1, felt like doing more)
225/10, 225/10, 225/10, 225/10, 225/10
5 sets of Abs
Monday, May 14, 2018
Shoulders
Overhead Press (531, Month 3, Week 3)
Plug in Weight: 190
45/10, 45/10, 95/5
140/5, 160/3, 180/1 (531 PR)
95/10, 105/10, 115/10, 125/10, 125/9
180/1 is the second most I've ever lifted in the OHP. My all time PR is 191, which I did in January 2016. Based on the difficulty of 140/5 and 160/3, I didn't think I'd get 180 tonight. But, surprisingly enough, it was easier than expected. The cool thing about it was that a trainer saw me, and gave me a fist bump. This is high praise considering the people that work out in this gym, so that made me smile.
HIIT cardio
Plug in Weight: 190
45/10, 45/10, 95/5
140/5, 160/3, 180/1 (531 PR)
95/10, 105/10, 115/10, 125/10, 125/9
180/1 is the second most I've ever lifted in the OHP. My all time PR is 191, which I did in January 2016. Based on the difficulty of 140/5 and 160/3, I didn't think I'd get 180 tonight. But, surprisingly enough, it was easier than expected. The cool thing about it was that a trainer saw me, and gave me a fist bump. This is high praise considering the people that work out in this gym, so that made me smile.
HIIT cardio
Thursday, May 10, 2018
Back, et al
Chins
15 (PR!!!)
Plate Loaded Extreme Row
180/10, 200/7, 200/8
Plate Loaded Lat PD
200/10, 210/10, 230/8
I also did a set of biceps, a set of triceps, 3 sets of abs, and some HIIT cardio.
15 (PR!!!)
Plate Loaded Extreme Row
180/10, 200/7, 200/8
Plate Loaded Lat PD
200/10, 210/10, 230/8
I also did a set of biceps, a set of triceps, 3 sets of abs, and some HIIT cardio.
Tuesday, May 8, 2018
Jeffersons & Super Deads
Jeffersons (531, Month 3, Week 2)
Plug in Weight: 350
135/5, 135/5
245/3, 280/3, 315/3
Super Deadlift - Low Handles (531, Month 3, Week 2)
Plug in Weight: 430
155/5
300/3, 345/3, 385/3
* The third rep on 385 was at the verge of completely slipping out of my hand half way up, but I managed to hang on and finish it sloppily.
Cardio
Tonight, I saw a female straight bar deadlift 375 pounds. She wasn't a huge person, either. Probably 5'3" and weighed a buck whatever. I've never seen a woman lift anywhere near that in my life. I don't think I've ever seen one deadlift 275 before, let alone 375. This gym is ridiculous.
Plug in Weight: 350
135/5, 135/5
245/3, 280/3, 315/3
Super Deadlift - Low Handles (531, Month 3, Week 2)
Plug in Weight: 430
155/5
300/3, 345/3, 385/3
* The third rep on 385 was at the verge of completely slipping out of my hand half way up, but I managed to hang on and finish it sloppily.
Cardio
Tonight, I saw a female straight bar deadlift 375 pounds. She wasn't a huge person, either. Probably 5'3" and weighed a buck whatever. I've never seen a woman lift anywhere near that in my life. I don't think I've ever seen one deadlift 275 before, let alone 375. This gym is ridiculous.
Monday, May 7, 2018
Shoulders & Chest
Overhead Press (531, Month 3, Week 2)
Plug in Weight: 190
45/10, 45/10, 95/5
135/3, 150/3, 171/3 (531 PR! Pretty pumped about this. The third rep was a grinder, but I pushed through.)
DB Incline Press
60's/10, 80's/5, 90's/4, 90's/5, 90's/4
Prime Fitness Plate Loaded Incline Press
180/8, 180/6, 180/7, 140/12, 140/12
Cardio
I can only lift three days this week, so I have to combine some workouts. Tomorrow, I am going to do both Jeffersons and Super Deads.
Plug in Weight: 190
45/10, 45/10, 95/5
135/3, 150/3, 171/3 (531 PR! Pretty pumped about this. The third rep was a grinder, but I pushed through.)
DB Incline Press
60's/10, 80's/5, 90's/4, 90's/5, 90's/4
Prime Fitness Plate Loaded Incline Press
180/8, 180/6, 180/7, 140/12, 140/12
Cardio
I can only lift three days this week, so I have to combine some workouts. Tomorrow, I am going to do both Jeffersons and Super Deads.
Friday, May 4, 2018
Super Deadlift- Low Handles
Super Deadlift - Low Handles (531, Month 3, Week 1)
Plug in Weight: 430
135/10, 225/5
280/5, 320/5, 365/5 (keeping the grip is the hardest part of it)
225/10, 225/10, 225/10, 225/10, 225/10 (this doesn't look like much on paper, but I was dripping sweat by the end)
Finished up with abs.
* On the subject of grip, the one negative about this gym is that it doesn't allow regular chalk, but does allow liquid chalk. I'm not the biggest fan, and I don't think it helps your grip like regular, but it is what it is.
Plug in Weight: 430
135/10, 225/5
280/5, 320/5, 365/5 (keeping the grip is the hardest part of it)
225/10, 225/10, 225/10, 225/10, 225/10 (this doesn't look like much on paper, but I was dripping sweat by the end)
Finished up with abs.
* On the subject of grip, the one negative about this gym is that it doesn't allow regular chalk, but does allow liquid chalk. I'm not the biggest fan, and I don't think it helps your grip like regular, but it is what it is.
Thursday, May 3, 2018
Chest
Incline Smith Machine
bar/a lot, 135/10, 155/10
185/5, 195/5, 205/5, 205/5, 205/5
Incline DB Press
80's/8, 80's/6, 80's/7, 80's/7
HIIT Cardio
bar/a lot, 135/10, 155/10
185/5, 195/5, 205/5, 205/5, 205/5
Incline DB Press
80's/8, 80's/6, 80's/7, 80's/7
HIIT Cardio
Wednesday, May 2, 2018
Back
Bodyweight: 219
Chins
14 (I've done 14 a couple of times before, but not in a long time. I don't think I've ever done 15.)
Plate Loaded Extreme Row
180/10, 200/9, 200/9
Plate Loaded Lat PD
200/11, 210/9, 210/8
Plate Loaded Seated Row
180/10, 200/8, 200/8
3 sets of abs
Cardio
Chins
14 (I've done 14 a couple of times before, but not in a long time. I don't think I've ever done 15.)
Plate Loaded Extreme Row
180/10, 200/9, 200/9
Plate Loaded Lat PD
200/11, 210/9, 210/8
Plate Loaded Seated Row
180/10, 200/8, 200/8
3 sets of abs
Cardio
Tuesday, May 1, 2018
Shoulders
Overhead Press (531, Month 3, Week 1)
Plug in Weight: 190
45/10, 45/10, 95/5
125/5, 140/5, 160/4 (ties 531 4RM) (the dreaded plateau seems near, as I couldn't get 5)
115/10, 115/10, 115/10, 115/10, 115/10
Side note- the guy next to me was also doing OHP... he did 260/2. 260!!! I don't think I've ever seen 225 in person, let alone 260. Just another world.
HIIT cardio on the 'mill.
Plug in Weight: 190
45/10, 45/10, 95/5
125/5, 140/5, 160/4 (ties 531 4RM) (the dreaded plateau seems near, as I couldn't get 5)
115/10, 115/10, 115/10, 115/10, 115/10
Side note- the guy next to me was also doing OHP... he did 260/2. 260!!! I don't think I've ever seen 225 in person, let alone 260. Just another world.
HIIT cardio on the 'mill.
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