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  • Monday, 12/21:

    Conventional DL w/ belt:
    375x6 @ 6
    390x6 @ 7
    405x6 @ 8
    365x6x2 @ 5, 6

    Kneeling OHP:
    125x5 @ 6
    135x5 @ 6.5
    145x5 @ 8
    130x5x2 @ 6, 6

    DB Bulgarian Split Squat:
    70x12x3 @ 7-8

    Comment


    • Wednesday, 12/23:

      Box Squat:
      265x8 @ 6
      275x8 @ 7
      285x8x2 @ 8, 8

      Feet Up CGBP:
      185x8 @ 6
      195x8 @ 7
      205x8x2 @ 8, 8

      Push Ups:
      45# x 28, 26, 25

      3 AMRAP sets w/ +45 lbs (RPE 9 cap).

      JM Press:
      95x15x2, 13x1 @ 8

      DB Hammer Curls:
      40s x18x3 @ 8-9

      Lateral Raises:
      Red band x15x2, 14x1 @ 8

      Comment


      • Thursday, 12/24:

        Unilateral Lever RDL:
        125x8 @ 6
        135x8 @ 7
        145x8x2 @ 7.5, 8

        DB Bench:
        85s x10 @ 6
        90s x10 @ 7
        95s x10x2 @ 8, 8.5

        Programming sets of 10 now instead of 8 since I can hit [email protected] more accurately with the plates I have.

        Chin Ups:
        BW x12, 12, 10, 9

        4 AMRAP sets with bodyweight (RPE 9 cap).

        Comment


        • Saturday, 12/26:

          Going to make an effort to log my GPP days better, including cardio and ab work, since I'm focusing a bit more on GPP now. I'm aiming for GPP 2x/week, either at the end of a session or in its own session.

          OH Triceps Extensions:
          Orange band x15x3 @ 8

          BB Curls:
          85x12x3 @ 8-9

          Lateral Raises:
          Red band x15x3 @ 8

          Ab Rollouts, kneeling:
          AMRAP in 6 mins

          I've been neglecting direct ab work for a while now - easing back into it.

          LISS Cardio:
          30 mins stationary recumbent bike @ 5-6

          Did the same on Tue, 12/22.
          Last edited by Nate B; 01-18-2021, 03:33 PM.

          Comment


          • Sunday, 12/27:

            HBBS w/ belt:
            295x6 @ 6
            305x6 @ 6.5
            320x6 @ 7.5
            290x6x2

            325 would've probably been a better RPE 8. I guess I'm getting more used to the HB movement pattern, plus I'm sure all the Christmas weekend carbs helped too.

            TnG Bench:
            245x5 @ 6
            255x5 @ 7
            265x5 @ 8
            240x6x2

            DB Rows (Myo Reps):
            110x13 @ 8
            110x5, 5, 5, 4

            Comment


            • Monday, 12/28:

              Bodyweight: 226 lbs.

              I'm going to start tracking my bodyweight to keep myself accountable. After throwing holiday season candy, desserts, and drinks on top of slow bulking for a while, I've had to loosen my regular belt and lifting belt a notch. I'm looking pretty soft and doughy, too - I'd guess I'm up to a bit over 20% bf at the moment. I typically do well just by tracking my scale weight - the waist measurement and body comp follows as long as I'm lifting and eating enough protein. I figure both will be pretty good around 205-210.

              Conventional DL w/ belt:
              375x6 @ <6
              395x6 @ 7
              410x6 @ 8
              370x6x2

              The load on the bar is still fairly low, but I'd be lying if I said I wasn't pleased with how these are going after not really training conventional for so long.

              Kneeling OHP:
              125x5 @ 6
              135x5 @ 6.5
              145x5 @ 8
              135x5x2 @ 6.5, 7

              Decided to just knock my backoff sets down to 135 instead of 130 so I could superset with Bulgarian SS without having to trade plates back and forth. Will probably result in a tiny bit more fatigue, but I'm taking everything pretty easy right now so it shouldn't be an issue whatsoever.

              DB Bulgarian Split Squat:
              70x12x3 @ 7-8
              Last edited by Nate B; 01-04-2021, 07:49 PM.

              Comment


              • Tuesday, 12/29:

                BW: 226.8

                JM Press:
                95x16x2, 15x1 @ 8

                DB Hammer Curls:
                40s x18x3 @ 8-9

                Lateral Raises:
                Red band x16x3 @ 8

                LISS Cardio:
                25 mins stationary recumbent bike @ 6
                Last edited by Nate B; 01-18-2021, 03:33 PM.

                Comment


                • Wednesday, 12/30:

                  BW: 227.2

                  Box Squat:
                  265x8 @ 6
                  275x8 @ 7
                  285x8x2 @ 8, 8

                  Feet Up CGBP:
                  185x8 @ 6
                  195x8 @ 7
                  205x8x2 @ 8, 8

                  Push Ups:
                  45# x 27, 25, 23

                  3 AMRAP sets w/ +45 lbs (RPE 9 cap).

                  Comment


                  • Thursday, 12/31:

                    BW: 225

                    Unilateral Lever RDL:
                    135x8 @ 6
                    145x8 @ 7
                    155x8x2 @ 8, 8

                    DB Bench:
                    85s x10 @ 6
                    90s x10 @ 7
                    95s x10x2 @ 8, 8

                    Chin Ups:
                    BW x12, 12, 10, 9

                    4 AMRAP sets with bodyweight (RPE 9 cap).

                    Comment


                    • Saturday, 1/2:

                      BW: 226.2

                      OH Triceps Extensions:
                      Orange band x15x3 @ 8

                      BB Curls:
                      85x12x3 @ 8-9

                      Lateral Raises:
                      25s x12x3 @ 8

                      Ab Rollouts, kneeling:
                      AMRAP in 6 mins

                      LISS Cardio:
                      25 mins stationary recumbent bike @ 6
                      Last edited by Nate B; 01-18-2021, 03:34 PM.

                      Comment


                      • Sunday, 1/3:

                        BW: forgot to weigh myself

                        HBBS w/ belt:
                        295x6 @ 5
                        315x6 @ 7
                        325x6 @ 8
                        295x6x2

                        295 felt ez pz so I jumped straight to 315 for the @7 set. Went great.

                        TnG Bench:
                        245x5 @ 6
                        255x5 @ 7.5
                        260x5 @ 8
                        235x6x2

                        255 moved a little slower than last week, so topped out at 260 for the top set.

                        DB Rows (Myo Reps):
                        110x14 @ 8
                        110x5, 5, 5, 4

                        Able to bust out another rep on the activation set and maintained the same volume for the myo rep sets. Cool.

                        Comment


                        • Monday, 1/4:

                          BW: 225 lbs.

                          Conventional DL w/ belt:
                          385x6 @ 6
                          395x6 @ 7
                          410x6 @ 8
                          370x6x2

                          Kneeling OHP:
                          125x5 @ 6
                          135x5 @ 7
                          145x5 @ 8.5
                          135x5x2 @ 7, 7

                          DB Bulgarian Split Squat:
                          80x12x2 @ 8
                          80x11 @ 8

                          Bumped up to 40 lb DBs for these. 35s were starting to feel a little too easy the last couple weeks.

                          Comment


                          • Tuesday, 1/5:

                            BW: 223.8

                            DB LTE:
                            35s x15x3 @ 8

                            DB Hammer Curls:
                            45s x15x3 @ 8

                            Lateral Raises:
                            Red band x16x3 @ 8

                            LISS Cardio:
                            30 mins stationary recumbent bike @ 5-6
                            Last edited by Nate B; 01-18-2021, 03:34 PM.

                            Comment


                            • Wednesday, 1/6:

                              BW: 223.8

                              Box Squat:
                              275x8 @ 6.5
                              285x8 @ 7.5
                              290x8x2 @ 8, 8

                              Feet Up CGBP:
                              185x8 @ 6
                              195x8 @ 6.5
                              210x8x2 @ 8, 8.5

                              Push Ups:
                              45# x 29, 26, 25

                              3 AMRAP sets w/ +45 lbs (RPE 9 cap).

                              Comment


                              • Thursday, 1/7:

                                BW: 223.6

                                Unilateral Lever RDL:
                                135x8 @ 6
                                145x8 @ 7
                                155x8x2 @ 7.5, 8

                                DB Bench:
                                85s x10 @ 6
                                90s x10 @ 7
                                95s x10x2 @ 8, 8

                                Chin Ups:
                                BW x13, 12, 11, 10

                                4 AMRAP sets with bodyweight (RPE 9 cap).

                                Comment

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