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  • W6D1 - 12/10 - 182

    Amazing what happens to the weight when you stop drinking. I've been eating about ~2900 calories with weight still sticking around the same mark.

    Squat
    [email protected]
    [email protected]
    [email protected]

    Almost back to where I was

    Bench
    [email protected]
    [email protected]
    [email protected] - Overshot
    [email protected] - Felt really heavy, cut set short
    [email protected]

    Bench felt like shit today. Could tell it wasn't going to be great warming up. Should have not pushed past 250lbs.

    Rows
    145x12x3

    Incline - Myo Reps
    115x15, 5, 5, 5, 4, 4 - Probably too light

    Curls
    65lbs x 15, 15, 13
    55lbs x 15, 13

    Comment


    • W6D3 - 12/10 - 182

      Short on time

      Press
      [email protected]
      [email protected] - Overshot
      [email protected]
      [email protected], 8 - +5lbs from last week
      [email protected]

      Tempo LBS - Trying to add squat volume back up throughout the week
      155x8x2

      Leg Press - Limited rest between sets
      Ramped up to 365lbs x 8 for final set

      SLDL
      235x8x3

      Dumbell Press
      40lbs x 12, 12, 10

      Finished within an hour

      Comment


      • W6D5 - 12/14

        Deadlift
        425lbs x [email protected]
        370lbs x [email protected]
        345lbs x [email protected], 8.5
        335lbs x [email protected]

        Paused Bench
        180lbs x 8 - *PR
        170lbs x 8 x 3

        Split Squats
        25lbs x 12 x 4

        Dips
        BW +20lbs x 12 x 2
        BW x 12

        W6D6 - 12/15

        LISS: 4 miles ; ~7:50 pace @ 8 (treadmill ugh)
        Chins: BW x 6 x 7
        Sit Ups x 15-20 x 6-7 sets

        W7D1 - 12/17

        Squat
        [email protected]
        [email protected]
        [email protected], 8, 8.5 - Officially back to handling normal weight w/o any pain

        Bench
        255lbs x [email protected]
        220lbs x 6 @9 - Think this is a PR or ties a PR
        200lbs x [email protected] x 3

        Row
        145lbs x 12, 12, 10
        135lbs x 12

        Hammer Strength Bench - Myo Reps
        130lbs x 12
        110lbs x 6, 6, 5, 5, 4

        Curls
        65lbs x 15 x 2
        55lbs x 15 x 2
        45lbs x 14

        Comment


        • W7D3 - 12/19

          Press
          [email protected]
          [email protected]
          [email protected]
          [email protected], 8.5, 9

          Different gym, different bar. Weight felt heavier

          Leg Press
          455x8x3

          Pressed for time, did not have chance to LBS

          SLDL
          245x8x3

          Dumbell Press
          45lbs x 12 x 2
          40lbs x 12 x 2

          W7D4 - 12/20

          Conditioning: 3 mile run ; 22:50 @ 8 - Need to start working bringing down the time
          Chins: BW x 8 x 4
          Abs x 4-6 sets x 15-20 reps
          Ez Bar curls: 12-15 reps x 5 sets

          Comment


          • W7D5 - 12/21

            Dead
            [email protected]
            [email protected]
            [email protected] - Recent PR, 10lbs away from all time
            [email protected] - 10lbs away from all time PR
            [email protected], 8.5
            [email protected]

            Home for winter break. Using octagon plates make its harder but these weights are def lighter than the metal ones at school's gym

            Bench
            165lbs x 8
            175lbs x 8, 8, 8, 7

            Split Squats
            BW x 12 x 2
            +25lbs x 12 x 2

            High Bar
            95lbs x 12-15 x 2-3

            For them leg gains

            Dips
            BW x 12
            25lbs x 12 x 3

            Calf Raises
            4 sets x 12-15

            Doing my best to try to maintain weight while home for the holidays. Much harder to eat in a way that I can track macros. Also spending a lot of time catching up with old friends I haven't seen in a while, which means a good amount of going out. But as long as I am going out to the gym and not pigging out, I should be all good.
            Last edited by AnonND; 12-21-2018, 05:00 PM.

            Comment


            • W7D6 - 12/22

              LISS: 4.5 miles ; ~35:45 @7.5
              Chins: 5x9
              Abs: 25-15x8
              Curls: 65lbs x 15, 14; 55lbs x 2 sets ; bar x 15

              W8D1 - 12/24

              Squat
              [email protected]
              [email protected]
              [email protected] - Should have dropped weight here
              [email protected] - Missed two reps
              [email protected] - Missed two reps
              [email protected]
              [email protected]

              Not sure what happened with squats. Warming up form felt on point. Was hoping to hit 260-265lbs x 3 sets, which would put me in around the same volume before I aggravated my hip. But my form felt off and it just felt like a grind. Might be carry over from last week accessory leg exercises.

              Bench
              260lbs x [email protected]
              225lbs x 3 @8 x 2 - No spotters so I racked early on first set and figured I'd do one more heavy set
              205lbs x 6 @7 x 3 - Had spotters for this felt super light

              Row
              145lbs x 10 x 4

              Incline Dumbell Bench - Myo
              52.5lbs x 16, 6, 6, 6, 4, 3

              Curls
              65lbs x 15, 13, 11
              55lbs x 13
              bar x 15

              Wrapping up Hypertrophy template. Wondering what program to do next. I am deciding between doing 8 weeks of 12 week strength program and not peaking or 4 day Hyper. I have no intentions to compete but would like to hit some PRs for big three lifts. Right now leaning towards the strength program, since I've done almost two blocks of hypertrophy now back to back.

              Comment


              • W8D3 - 12/26 - 187

                LBS Paused
                135x8
                [email protected]
                [email protected]
                [email protected]

                No pain, hip is tolerating more squat volume throughout the week

                Incline Bench
                [email protected]
                [email protected] x 4

                Swapped Incline for Press today, just cause

                Leg Press
                [email protected] x 3

                SLDL
                235x8x3

                Dumbell Press
                45lbs x 12, 11, 10, 9

                Curls
                65lbs x 15, 15, 13
                50lbs x 15 x 2

                Comment


                • W8D5 - 12/28

                  Deadlift
                  [email protected]
                  365x1
                  [email protected]
                  [email protected]
                  [email protected]
                  [email protected], 9
                  [email protected]

                  2ct Bench
                  165lbs x 8
                  175lbs x 8 x 4

                  Split Squat
                  BW x 10 x 2
                  25lbs x 12 x 3

                  Dip
                  BW x 12 x 5

                  Curls
                  5 sets

                  W8D6 - 12/29

                  LISS: 5miles ; 39:50 @ 7.5
                  Chins: BW x 6 x 8
                  Abs x 6-7 sets



                  Going to start a new template next week. Originally, I planned on doing 12week strength and gain a little BW over the 2 months. Now I am considering running the GPP template w/ slight modifications and lean out for 7 weeks. The holidays really did me in this time around because they coincided w/ me gaining weight already. I've had lots of success running the GPP template and leaning out. I think this might be the prudent decision because I need to also lower my 3 mile run time down too which is probably hovering around 22 mins right now.

                  Comment


                  • Start of Modified GPP Block

                    Goals for Block;
                    1. Retain strength / Get Stronger
                    2. Lean out (~5lbs)
                    3. Improve 3 mile run time

                    W1D1 - 12/31

                    Squat
                    [email protected]
                    [email protected] x 2

                    Incline Bench
                    [email protected]
                    [email protected] x 2

                    Chins
                    BW x 5, 10, 10

                    Row - Myo Rep
                    115x15, 5, 5, 5, 4, 4 - Too light

                    Dumbell Sitted Press
                    40lbs x 15, 14
                    35lbs x 14

                    Comment


                    • W1D2 - 1/1

                      Run: 2.75 miles ; 20:44 @ 8

                      Comment


                      • W1D3 - 1/2 - 187.6

                        Dead
                        [email protected]
                        [email protected], 8.5

                        CGB
                        165x8
                        185x8x2

                        Leg Press - Myo Reps
                        365lbs x 15, 5, 5, 5, 5

                        Too light

                        Curls
                        65lbs x 15 x 2
                        55lbs x 15

                        Calves
                        15 x 4 sets

                        Tricep Pull Downs
                        light 15 x 3 sets

                        Comment


                        • W1D4 - 1/3 - 187.6

                          Sprints
                          800m warm up
                          400m x 4 ; ~1:26
                          400m cool down

                          Chins
                          BW x 12, 9, 7

                          Comment


                          • W1D5 - 1/4 - 186.2

                            LBS
                            [email protected]
                            [email protected]
                            [email protected]
                            [email protected]

                            Bench
                            [email protected]
                            [email protected]

                            Dumbell Bench
                            65lbs x 15
                            60lbs x 15
                            50lbs x 15

                            Front Squat
                            95lbs x a bunch reps x sets

                            Curls
                            65lbs x 15 x 3

                            Comment


                            • W2D1 - 1/13 - 185.8 (34.75 waist)

                              Squat
                              [email protected]
                              [email protected] x 4

                              Incline Bench
                              [email protected]
                              [email protected] x 4

                              Split Squat
                              BW x 15 x 2
                              25lbs x 15 x 2

                              Seated Dumbell Press
                              45lbs x 15
                              35lbs x 14
                              30lbs x 13

                              Curls
                              65lbs x 15 x 3

                              Comment


                              • W2D2 - 1/14

                                Run: 3.2 miles ; 24:18 (-0:24) ; @7.5
                                Chins: BW x 5, 8 ; 20lbs x 8, 8, 7
                                Ab Wheel: 12 x 4

                                Comment

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