Tuesday, April 24, 2018


Tues, 24 Apr 18

Squats: 135x5, 225x5, 315x5, 365x1, 385x1, 405x1, 365x1, 315x1

The weights are starting to feel heavier.  I managed to get a few heavy reps in though.  I'd say my 1 RM is probably only 415 right now, the 405 felt almost crushingly heavy.  I tried doing drop sets after, but had no energy left in my legs.  Obviously depletion workout worked well.

Monday, April 23, 2018

Depletion workout

Mon, 23 Apr 18

Leg press (plates): 6x3x15
Leg extension: 100x3x15
Seated Calf Raises: 45x3x15
Dual Pulley Pulldown: 100x3x15
Pec Deck: 85x3x15
Front Pulldown: 50x3x15
DB Shrugs: 75x3x15

On Friday I did what I thought was a depletion workout.  Well, it certainly left me with serious DOMS in my legs, that are just easing up today.  That's not depletion though.  So I pulled up Lyle's site and poked around for the *proper* depletion workout sets and reps.  I don't believe I'll be as beat up tomorrow as I was the past two days, although the workout was still hard and I was getting a good burn.  I'll up the weight a touch next session as it was a little too easy.

Friday, April 20, 2018

Whole body machines

Fri, 20 Apr 18

Leg extension: 100x10, 130x10, 160x2x10, 145x2x10,130x4x10
Leg press (plates): 6x10x10
Curls: 50x3x10, 40x2x10
Pec Deck: 100x2x10, 85x3x5
Triceps press: 100x10, 90x4x10

Ugh.  Simply brutal.  I was so tired I couldn't even find the energy to change out of my clothes, so I walked back to the office in the freezing cold.  The good news, I remembered my ephedrine and caffeine, the bad news - while it did give me the energy to pound out those two heavy leg workouts, I was hot as hell.

Thursday, April 19, 2018


Thur, 19 Apr 18

Deadlifts: 135x5, 225x5, 315x5, 405x3x1, 365x2x3, 365x1, 315x5

The sets were hard at the top.  I was hoping for a 3x3 at 365, but was fading fast.  To replace that one I did another set of 315x5.

Wednesday, April 18, 2018

Upper body press

Weds, 18 Apr 18

OHP: 95x8, 115x5, 135x5, 145x10x2
Bench: 135x8, 185x5, 205x5, 225x5x2

I would have rather spent the 10x2 on the bench then the OHP. By the time I got a bench I had limited time left in the session, so went with 5 doubles and left.  Really, that's about 95% of current 1RM, which means I only needed about 7 reps total (at that weight) to get benefits.  I was pretty tired, and really need to start drinking a shake just pre-workout or something.  

Tuesday, April 17, 2018


Tues, 17 Apr 18

Squats:  135x5, 225x5, 315x2x5, 365x1, 385x1

I'm cutting, so no breakfast or anything preworkout.  I'll have to start bringing some ephedrine and caffeine in so I can put a little more into it.  Just enough work to say, hey, don't go getting rid of those muscles while I'm dieting - I'm still using them!

Wednesday, April 11, 2018

Upper body

Weds, 11 Apr 18

OHP: 90x10, 100x10, 110x3x10
CGBP: 135x5x8
Shoulder cable pull: 30x4x10
Cross body pull: 20x4x10
Front Pulldown: 50x10, 60x10, 70x10, 80x10, 90x10

The presses were pretty hard, my right shoulder is bugging me.  Did some light pull work at the end to just move some blood through the shoulders.

Tuesday, April 10, 2018

Hex bar deadlifts

Tues, 10 Apr 18

Hex bar deadlifts: 135x8, 225x5, 315x5, 365x5, 405x2x1, 425x2x1, 405x1

Monday, April 9, 2018

Upper body

Mon, 9 Apr 18

Seated Smith machine OHP: 50x10, 70x10, 90x10, 110x3x5, 90x10, 70x10, 50x10
Curls: 50x5x10
Dual Pulley Pulldown: 85x10, 100x10, 120x10, 100x10, 85x10
Triceps press: 90x10, 110x10, 130x10, 110x10, 90x10
Row: 70x10, 90x10, 110x10, 90x10

Went well, but I kept getting phone interruptions.  In any case, a good workout with plenty of pump and burn.

Thursday, April 5, 2018

Lower body

Thurs, 5 Apr 18

Leg press: 4x10, 6x10, 8x8, 10x5, 12x5, 14x2, 14x1, 12x4, 10x5, 8x10, 6x10

Calf raises: 55x5x15

Leg extensions (single leg machine): 50x12, 60x12, 70x12, 80x12, 70x4, 60x5, 50x5

Good session.  Hit the 14 plates again (630 lbs before the sled itself).  Then back off sets as fast as it took to pull the plates off, sit back down and position myself.  Same with the leg extensions - once I maxxed out for sets of 12 I did back off sets in as much time as it took to change the pins on the machine - hence the low reps.

Wednesday, April 4, 2018

Upper body (225x3)

Weds, 4 Apr 18

Bench: 135x8, 185x2x5, 205x5, 225x3, 205x5, 185x2x5
Shrugs: 135x10, 225x10, 315x4x10
Tricep pushdown (rope): 50x5x10

I'm on a mild cut so I kept it heavy and simple.

Tuesday, April 3, 2018

Back at it

Tues, 3 Apr 18

Squats: 135x5, 225x5, 315x3, 365, 385, 405, 365, 315x3x3

Kept it simple - starting a cut now that I'm finished travelling for the most part.