Week 45, Days 3 & 4

Day 3

Calf Press (Machine)

180/12,12,12

Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/13, one minute break, 163/7 (50% set)

* Good sets. Similar to last week. Upped the second set by one rep. Probably could have done another one, as well.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/12, one minute break, 268/6 (50% set)

* Upped the work sets by 10 pounds for this phase. Both work sets were a real grind, but I met my goal for each.

Parallel Step Ups

Bodyweight: 20 right leg, 20 left leg, 20 right leg, 20 left leg

Day 4

Upright Rows

35/20, 25/20,20,20,20 (30 seconds rest in between each set)

Didn't know what weight to use. After the first set, I knew that 35/20 would be too much for the remaining 4 sets, so I lowered it to 25. I will stick with 5 sets of 25/20 when I do this exercise with 30 second breaks.

Face Pulls (double pulley w/ rope)

* First time ever doing this exercise.

20/20,20,20,20,20 (30 seconds rest in between each set)

Week 45, Day 2

After playing basketball, working up a huge sweat, and being really tired, I realized that I still had 25 minutes left before the gym closed. Perfect for a small session.

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)

Seated Knee Raises (Abs)

20,20,15,11,11 (30 seconds rest in between each set)
 * The program calls for 5 sets of 20 for abs, which I obviously cannot make right now. I will keep working at it!

Week 44, Day 6 & Week 45, Day 1

Week 45 marks the start of the second portion of this final phase of LRB 365. The days & types of workouts are the same, but some of the exercises change, as you will see going forward.

Week 45, Day 1

Press Behind the Neck (Sitting)

Over Warmup: 65/5, 75/4, 85/3, 105/2, 125/1 
Work Sets: 110/11, one minute rest, 110/6 (50% set)

I haven't done this exercise in almost a year, so I was really unsure on what weights to use. These weights were pretty easy, so I will probably increase them next week.

Seated Cable Row

130/10, 130/10, 140/10, 150/8, 150/8

I can't remember the last time I did this exercise.

Decline Bench Press

187/10, 187/10, 167/12, 167/10

Another exercise that I haven't done in forever.

It felt good to do these exercises- nice change of pace.

Week 44, Day 6

DB Side Laterals

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

DB Front Raises

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

This marks the end of DB side laterals & front raises. I am going to replace them with upright rows and face pulls for the rest of the year.

Week 44, Days 4 & 5

Due to certain machines & benches being taken, I ended up doing the "Day 5" portion in the middle of the "Day 4" portion. The following is the order in which I did all of the exercises of both "days":

Plate Loaded Calf Raises

190/12,12,12

Squat

Over Warmup: 133/5, 163/4, 183/3, 243/2, 263/1
Work Sets: 208/17, one minute rest, 208/5 (50% set)
  *Went up one rep to 17 and I am pretty happy about it. Tough set, but not an absolute killer. Only managed 5 in my second set, but that's fine with me. Happy with the results.

DB Biceps Curls

22.5's/10,10,10,10,10,10 (60 seconds rest in between each set)

Single Pulley Triceps Pushdowns

55/10,10,10,10,10,10 (60 seconds rest in between each set)\

Bodyweight Lunges

40 right leg, 40 left leg,

Lying Hamstring Curls

70/20
 * Decided to do only one set here in an effort to conserve some energy for the week. I want to try to avoid feeling so run down by week's end.

Good workout overall, body felt good, no complaints.  

Week 44, Day 3

I did this workout on Friday:

DB Side Laterals

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

DB Front Raises

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

Week 44, Day 2

Paul Carter rates his workouts a +10 (great session), 80 (normal session), and -10 (poor session). Well, my workout tonight was probably a -40. Beyond pathetic. I had nothing in the tank at all. My goal for the bench press tonight was 202/12. I barely was able to do 8. I can think of four possible factors, but I am not sure how much each one applies.

First, I had trouble falling asleep last night, so I slept about 2 hours less than what I wanted to. Despite that, I still ended up getting around 6 hours of sleep. Thus, I am not completely sold that lack of sleep was a big factor in tonight's poor workout.

Second, I had to use a thicker bar to bench with tonight. Perhaps not being used to the feel of that bar was a contributing factor to less reps? If that's the case, I think that is rather pitiful to be honest with you.

Third, I haven't benched since October 1, so that could be too long of a drought. I put merit into this idea because I tend to lose strength in bench pressing pretty quickly.

Fourth, my body just felt worn down all day today after the week of training. Optimally, I would have taken tonight off and done the session tomorrow. However, I have plans tomorrow night and Saturday so I had to get the session in tonight.

The longer I do this phase of 365, the more I feel that the workouts plus the basketball are just too much for me. My body often feels worn out, but not in the good way.

In any event, here are tonight's numbers:

Bench Press

Over Warmup: 107/5, 132/4, 157/3, 197/2, 222/1
Work Sets: 202/8, one minute rest, 202/3 (50% set)

Chins

Over Warmup: Bodyweight (BW)/5, 5/4, 10/3, 15/2, 25/1
Work Sets: BW/12, one minute rest, BW/4 (50% set)

* The chins weren't bad considering how I felt. The 12 reps matched my effort last time and the second set of 4 reps was only 1 rep less than last time.

Incline DB Press

80's/9, 75's/9- drop set to 55's/8

* No gas left after the 75's/9, so I just did a drop set with the 55's and then called it a night.

Week 44, Day 1

Post-basketball small session:

DB Curls

20's/15,15,15,15,15 (45 seconds rest in between each set)

Single Pulley Triceps Pushdowns

50/15,15,15,15,15 (45 seconds rest in between each set)