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W3D6 - 7/19
Long Run: 5.2 ; 38:30 (~7:25 pace)
P/U: BW x 9 x 6 + 5 (59 reps)
Abs x 6 sets
Long Run: 5.2 ; 38:30 (~7:25 pace)
P/U: BW x 9 x 6 + 5 (59 reps)
Abs x 6 sets
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W4D1 - 7/21
Squat
245 x [email protected]
270 x [email protected]
250 x 4, 4, 5, 5 (18 reps)
Press
120 x [email protected]
125 x [email protected]
130 x [email protected]
115 x 5 x 4 (20 reps)
Dumbell Bench
60s x 9
50s x 15, 13
Paused Dead
275 x [email protected]
295 x [email protected]
315 x [email protected]
295 x 4 x 2Comment
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W4D2 - 7/22
3 Mile Run Test: 20:02 @9 - Pretty pumped about this
S/U: ~200 reps
P/U: BW x 9 x 3 ; BW x 8 x 3 + 6
Back Flies x 4 sets
Neck Ext. x 4 sets
W4D3 - 7/23 - 175
Bench
195 x [email protected]
205 x [email protected]
215 x [email protected] - Wanted 6 reps, did not have it
195 x 5 x 4 (20 reps)
Tri Ext.
115 x 4 sets
Leg Press
405 x [email protected]
495 x [email protected]
455 x 10 x 3
Leg Ext.
50 x 15
40 x 15 x 2
Rows
125 x 12 x 4
NHC
BW x 6 x 4Comment
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W4D4 - 7/24 - 176.8
Sprint Workout
800m warm up
100m x 2
400m x 1 / (1:19)
800m x 3 / (2:55) ; (2:55) ; (2:58)
400m x 1 / (1:20)
800m cool down
Hit the sprints at about a @8 today. Was not pushing as hard as I usually do.
S/U: ~250 reps
Back Flies: 15lbs x 4 sets
Neck Ext: 30lbs x 20 x 4 sets
Curls: x 5 sets
Comment
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W4D5 - 7/25
Dead
325 x [email protected]
345 x [email protected]
365 x [email protected]
345 x 4 x 3
HBS
235 x [email protected]
200 x 5 x 5
Incline
155 x [email protected]
165 x [email protected]
175 x [email protected]
165 x 4 x 2
Bench
175 x 8 x 3Comment
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Have been very busy and had not a chance to update log.
W4D6 - 7/26
Run: ~6 miles
W5D1 - 7/28
Temp Run: 5 min slow / 16 Tempo / 5 min slow
W5D2 - 7/29
Squat
225 x [email protected]
245 x [email protected]
255 x [email protected]
225 x 6 x 4
Press
120 x [email protected]
125 x [email protected]
115 x 6 x 4
RDL
155 x 8
Pull Ups
BW x 6 x 10
W5D3 - 7/30
Run: 3 miles ; 23:30
W5D4 - 7/31
Run: 3 miles ; 22:00
W5D5 - 8/1
Bench
185 x [email protected]
195 x [email protected]
205 x [email protected]
190 x 6, 5, 5, 6
French Press Ez Bar
55 x 15
65 x 12, 12, 10
Leg press
405 x 10
455 x [email protected] x 2
405 x 12
Leg Exten.
70 x 16
50 x 16 x 2
Smith Machine Rows
65 x 15
85 x 13 x 3
Curls x 5 setsComment
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Start of Hypertrophy Phase
W1D1 - 8/11 - 178
Squat
225 x [email protected]
235 x [email protected]
245 x [email protected]
225 x [email protected]
Bench
170 x [email protected]
180 x [email protected]
175 x 8 x 2
Surprised how weak the bench felt
Lunges
75lbs x 12 x 3
Leg Exten.
70 x 14
55 x 14 x 2
Super set w. Hamstring Curls
60 x 12 x 3
Curls
75lbs x 17, 15, 14Comment
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W1D2 - 8/12 - 178.2
Dead
275 x [email protected]
305 x [email protected]
325 x [email protected]
325 x [email protected]
Working out at a commercial gym, had to use octagon plates. Made DLs a lot tougher.
Leg Press
365 x 15
315 x 12 x 2
Press
95 x [email protected]
105 x [email protected]
110 x [email protected]
110 x [email protected] - Missed rep
Lateral Raises
17.5 x 15, 12, 12
Curls
75 x 18, 15, 14Comment
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W1D3 - 8/13
Run: ~ 5 miles ; ~35:00 @8
P/U: 60 reps
W1D4 - 8/14 - 178
CGB
155 x [email protected]
165 x [email protected]
175 x [email protected]
165 x 10 - Back off
Front Squat
135 x [email protected]
145 x [email protected]
155 x [email protected] x 2
Leg Exten + Leg Curls (Super set)
100lbs x 12 / 70lbs x 13
85lbs x 12 / 70lbs x 12
85lbs x 12 / 70lbs x 10
Smith Machine Row
95lbs x 15
115lbs x 10
125lbs x 10
115 x 10 x 2
Curls
85lbs x 10, 7
65lbs x 12 x 2
Comment
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W6D1 - 8/16 - 178 (33 inch)
Run: 5 miles ; ~37:30 @8
P/U: 61 reps
S/U: 180 repsComment
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W2D1 - 8/18
Bench
165 x [email protected]
170 x [email protected]
180 x [email protected]
185 x [email protected], 9
Bench went much better today compared to last week
Squat*
My back started bothering me as I was warming up. The pain is in the lower part of my left lat and goes up the side. The pain feels like a really painful cramping and makes lifting really hard. This pain sets in when ever I have to brace or bend over. However, does not hurt at all during any pressing, very upright squatting, rowing, pull ups, or running. I think this is really a fatigue thing more than anything else. The last two weeks I've been traveling a lot, sleeping little, eating poorly, and just switched into a high volume program with new movements.
Kind of bummed out that this happened because I am in the middle of a hypertrophy phase which I was excited about. I will have to manage the stress by finding new movements that do not hurt and slowly build back up. I was scheduled to deadlift tomorrow. I think I'll start by warming up with the bar and seeing how much I can do.
Leg Press
405 x [email protected]
455 x [email protected]
505 x [email protected] x 2
Leg press felt fine until the last set where I was bracing really hard which made the back feel a little worse.
Back Ext.
BW x 15 x 3
Wanted to do hip thrusts but was having a hard time setting up. Need to watch a few videos on how to set this lift up before attempting again.
Lunges
85lbs x 12 x 3
Leg Ext. Superset w/ Leg Curl
12-15 x 3 / 12-15 x 3
Sitting Dumbell Curls
25lbs x 16, 12
20lbs x 16Comment
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W2D2 - 8/19 - 178
Press
100 x [email protected]
105 x [email protected]
110 x [email protected]
110 x [email protected] - +1 rep from last week
Lateral Raises
20lbs x 15, 12, 14
Belt Squat
140 x [email protected]
110 x 10 x 3
New movement, have to get used to. Had to stand on 45lb bumper plates, otherwise my chin was going to hit the bar.
Tempo Dead 3-0-3
Started with 65lbs and worked up to 155lbs x 8. Back feels better today.
Machine Curls superset w/ French Press
10, 12, 15 - 15, 14, 14Comment
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W2D3 - 8/20 - 178
Tempo Run: 5 slow / 16 tempo / 4 slow
P/U: 67 reps
S/U: ~180 reps
W2D4 - 8/21
CGB
160 x [email protected]
170 x [email protected]
177.5 x [email protected]
160 x 10
Belt Squat
90 x 8
110 x 8
130 x 8 x 2
140 x [email protected]
Leg Press
405 x 15
365 x 12 x 2
Leg Ext.
70 x 12, 13, 14
Light Dumbell Rows
35 x 15
45 x 15
55 x 10
Curls
12-15 x 3
No issues w/ back. Slowly rehabbing, going to do some light DLs tomorrow to see how it feels.Comment
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W2D5 - 8/22 - 178
Incline Bench
115 x [email protected]
125 x [email protected]
135 x [email protected]
140 x [email protected]
125 x 10 - Back off
Dumbell Flat Bench
65s x [email protected]
55s x 12 x 2 - Back off
Cable Flys
70lbs x 15, 12, 12
Dead
95 x 10
135 x 10
185 x 10
235 x 10
No issues w/ back. Looking forward to getting back into it next week. Weight has not been moving much. Going to bump up the calories to ~3k.Comment
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W2D6 - 8/23 - 177
Sprints Workout
800m - Warm up
400m x 6 - ~1:22 : 3:30
800m - Cool down
P/U: 67 reps
S/U: 160 repsComment
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