Deadlifts

Fri, 29 Dec 17

Deadlifts: 225x2x5, 315x2x5, 365x1, 365x2x2
Shrugs : 315x5x5

I've lost some strength, but I am down to 202 lbs.

Upper body hypertrophy (DB 50x10)

Weds, 27 Dec 17

DB Bench : 35x10, 40x10, 45x10, 50x10
Ez-Bar Curls : 4x10x50
Tricep Pressdown : 37.5x10, 47.5x10, 57,5x10, 67.5x10
Dual Pulley Row :  50x10, 60x10, 70x10, 80x10
Dual Pulley Pulldown : 60x4x10
Pec deck : 100x9x10

Lower body

Sat,  23 Dec 17

Squats : 135x10, 225x5, 315x5x2, 365x2x1
Leg Extensions : 50x5x15
Leg Press : 2x15, 4x10, 6x10, 8x10, 6x10, 4x2x10
Calf Raises : 45x15, 55x3x15
Low Pulley Pull through : 42.5x3x15
Glute Bridges:2x20

I really pushed myself today, my legs were shaking trying to drive home.  i was working out at a gym near my house.  The leg extension machine was different and placed my feet wider apart - you could really see the effect on the legs though, just pumped!

Bench (255 max with Slingshot)

Thurs, 21 Dec 17

Bench Press: 135x10, 185x5, 205x5, 225x5, 235x3, 245x2, 255x1, 225x2x5
Ez-Bar Curls : 60x2x10, 8, 4
DB OHP  20x10, 25x12, 30x2x10 


Plan is overload today - using the homemade slingshot.  I got a lot of benching done - felt good.  The curls were quite a workout - I did them spider style, using the reverse preacher bench - so full extension and isolation.  It doesn't sound like much until you realize, no body english - just straight biceps only, arm completely immobilized.  I finished up with a new OHP exercise, so I kept the weight light to see the form.  

I'm going to be home for the next few weeks and will have plenty of time to get some super long sessions, so I'll see how this works out.  I typically haven't been one for using dumbbells, because I never owned any, and they weren't a powerlifting exercise.  But now that I'm working some on hypertrophy and appearance I've got to try some different things and see what sticks.  Even though it looked like I lifted weights before I didn't feel like I looked like someone who was strong as I was.  (not boasting - there are tons of huge looking guys in the gym moving weights FAR lighter than what I was moving.)

Lower body hypertrophy

Tues, 19 Dec 17

Leg press : 2x15, 4x15, 6x15, 8x15, 6x15, 4x15
Calf Raises : 90x15, 70x3x15
Leg Extensions : 120x5x15
Glute Bridges (5 sec hold, bw) : 2x20

A lot of volume today. I decided to try some glute bridges instead of the Adductor / Abductor machines.

Upper body hypertrophy

Mon, 18 Dec 17

Bench: 135x4x14
Smith Machine Seated OHP : 50x4x15
Ez-Bar Curls : 50x4x15
Dual Pulley Pulldown : 85x4x15
Tricep Press : 90x4x15

I had to take a few pauses in the third and fourth sets. Mostly the fourth. i tried to keep the rest periods no longer than a minute and the pauses no more than ten seconds. The pump is just soooooooo brutal!

Squats (315x3x5 working)

Thurs, 14 Dec 17

Squats: 135x5, 225x5, 315x3x5, 365x1

Short and sweet.  3 working sets at 315.  I really felt like crap yesterday, but felt pretty normal today.  

Upper body hypertrophy

Weds, 13 Dec 17

Seated Smith Machine OHP CG:  60x6x10
Ez-Bar Curls : 50x6x10
Dual Pulley Row:  60x6x10

I upped the weight by 10 lbs each, and changed the rep scheme from 4x15 to 6x10.  My nutrition was off today as we had a work breakfast.  I figured I'd rock the weight room, but surprisingly all that happened was I got insanely hot and sweaty, and ran out of gas after the dual pulley rows.  Stupid me tried to kill a skin tag under my arm, then covered it with adhesive tape.  Not only did it swell up, but ripping the tape off really irritated the skin.  So, when doing the smith machine and row I kept rubbing it with the inside of my arm.  (it's on the left side of my ribs).  By the end of the session I was exhausted, hot, sweaty and the skin tag was on fire.

Deadlifts (405 max)

Tues, 12 Dec 17

Deadlifts: 225x2x5, 315x2x5, 365x2x5, 385x2x2, 405x2x1

While my top end was lower my volume was almost doubled*.  I've been cutting calories to try and shave off some of this weight I slapped on while I was injured.  I've been keeping the calories moderate and focused around the workout, and am down 19 lbs after close to two months.  I'm almost back into my "skinny" lever belt.

* Today's volume 11400 vs 5835 last deadlift day.

Bench (235 max)

Mon, 11 Dec 17

Bench Press: 135x2x5, 185x5, 205x5, 225x3, 235x1, 185x5, 135x3x10
Ez-Bar Curls : 40x4x15
Seated Smith Machine OHP CG:  50x4x15
Dual Pulley Row:  50x4x15 
Tricep Press : 90x4x15

Not too bad.  It was certainly a hard workout with minimal rest periods.  Arms are starting to come up nicely.

Leg hypertrophy

Wed, 6 Dec 17

Leg Press : 4x15, 6x15, 8x15, 6x15, 4x15
Calf Raises : 45x5x15
Leg Extensions : 115x5x15
Hip Adduction : 160x5x15
Hip Abduction : 250x5x15

Phew!  That was a lot of work.

Upper body

Tues, 5 Dec 17

Ez-Bar Curls : 40x4x15
Seated Smith Machine OHP CG:  50x4x15
Pec deck : 100x4x15
Dual Pulley Row:  50x4x15
Tricep Press : 90x4x15

A nice light, pumpy day.  Not saying it was easy - those high reps really start to get painful.  I tried a different bar on the dual pulley row and definitely found it isolated my lats a lot more.  I'm always worried about just turning it into a seated bicep curl, instead of hitting the target.

Squats (405 max)

Mon, 4 Dec 17

Squats: 135x5, 225x5, 315x3x5, 365, 405

I was expecting to have a poor lifting day, but it didn't turn out too bad.

Bench (225x3x5)

Fri, 1 Dec 17

Bench : 135x10, 185x5, 205x5, 225x3x5

Meh.  Wasn't feeling it today.  Following the bench I did a bunch of high rep work, 3x15-20 sets of Ez bar curls, pec deck, pulley row, tricep press machine.