Silentpadna Not So Silent

[Silentpadna]

Thursday, 11/11/2021
Hypertrophy I Template Week 7, Lift Day 2
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

2-Count Paused Bench: 135x8 @ 7; 155x8 @ 8; 175x8 @ 9; 170x8 @ 9;

Leg Press: 220x10 @ 7; 240x10 @ 8; 265x10 @ 8.5; 250x10 @ 8.5;

Dumb Bell Bench: 50x18; 40x13; 40x14;

Chest Press (machine): 120x15 x 3;

Seated Cable Row: 120x15 x 3;

Tricep push-downs: 70x15 x 3;

Dumb Bell Curl: 35x12x3.

[Silentpadna]

Wednesday 11/17/2021
Hypertrophy I Template Week 7, Lift Day 3
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

2-Count Paused Bench Press: 145x10 @ 7; 155x10 @ 8; 165x10 @ 9; 155x10 @ 9;

Dead Lift: 225x6 @ 7; 255x6 @ 8; 275x6 @ 9; 255x6 @ 8 x 2;

45* Dumb Bell Incline Bench: 50x13 AMRAP; 45x12x2;

Upright Rows Dumb Bells: 30x12 x 2

Seated Cable Rows: 115x12x2

Tricep push-downs: 60x15x3;

Dumb bell curls: 35x12x3

[Silentpadna]

Monday, 11/22/2021
Hypertrophy I Template Week 8, Lift Day 1
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

Low Bar Squat w/ Belt: 195x8 @ 7; 215x8 @ 8; 235x8 @ 9; 220x8 @ 9;

Standing Overhead Press: 105x8 @ 7; 115x8 @ 8; 125x8 @ 9; 115x8 @ 9;

Sumo Deadlift w/ Belt: 145x12 @ 6; 185x12 @ 7; 205x12 @ 8 x 2;

Leg Extension: skipped;

Seated Cable Row: 100x15x2 @ 8.5; decreased weight, corrected range of motion.

Tricep push-downs: 70x15x2 @ 8.5;

Dumb Bell Curls: 35x12x2 @ 8.

[Silentpadna]

Wednesday, 11/24/2021
Hypertrophy I Template Week 8, Lift Day 2
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

2-Count Paused Bench: 140x8 @ 7; 160x8 @ 8; 185x8 @ 9; 175x8 @ 9;

Leg Press: 230x10 @ 7; 260x10 @ 8; 285x10 @ 8.5; 255x10 @ 8.5 x 2;

Dumb Bell Bench: 50x20; 45x12 x 2;

Chest Press (machine): 125x15 x 2; 125x12

Seated Cable Row: 100x15 x 3;

Tricep push-downs: 70x15 x 3;

Dumb Bell Curl: 35x12x3.

[Silentpadna]

Monday 11/29/2021
Hypertrophy I Template Week 8, Lift Day 3
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

2-Count Paused Bench Press: 150x10 @ 7; 160x10 @ 8; 170x10 @ 9; 160x10 @ 9;

Dead Lift: 235x6 @ 7; 265x6 @ 8; 275x6 @ 9; 255x6 @ 8 x 2;

45* Dumb Bell Incline Bench: 50x13 AMRAP; 45x12x2;

Upright Rows Dumb Bells: 30x12 x 2

Seated Cable Rows: 100x15x2

Tricep push-downs: 70x15x3;

Dumb bell curls: 35x12x1 - Ran out of time.

[Silentpadna]

Wednesday, 12/01/2021
Hypertrophy I Template Week 9, Lift Day 1
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

Low Bar Squat w/ Belt: 195x8 @ 7; 215x8 @ 8; 240x8 @ 9; 225x8 @ 9;

Standing Overhead Press: 105x8 @ 7; 120x8 @ 8; 125x7 @ 10; 110x8 x2 @ 9;

Sumo Deadlift w/ Belt: 165x12 @ 6; 185x12 @ 7; 205x12 @ 8 x 2;

Leg Extension: 60x12 (single leg) x 1 (skipped remaining due to time);

Seated Cable Row: 100x15x1 @ 8.5;

Tricep push-downs: 70x15x1 @ 8.5;

Dumb Bell Curls: 35x12x1 @ 8.

Ran out of time. Only single sets for the accessories.

[Silentpadna]

Monday, 12/06/2021
Hypertrophy I Template Week 9, Lift Day 2
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

2-Count Paused Bench: 145x8 @ 7; 170x8 @ 8; 190x8 @ 9; 180x8 @ 9;

Leg Press: 240x10 @ 7; 270x10 @ 8; 300x10 @ 8.5; 260x10 @ 8.5 x 2;

Dumb Bell Bench: 60x14; 50x12 x 2;

Chest Press (machine): 125x15 x 3;

Seated Cable Row: 110x15 x 3;

Tricep push-downs: 70x15 x 3;

Dumb Bell Curl: 35x12x3.

[Silentpadna]

Wednesday 12/08/2021
Hypertrophy I Template Week 9, Lift Day 3
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

2-Count Paused Bench Press: 145x10 @ 7; 155x10 @ 8; 170x10 @ 9; 155x10 @ 9;

Dead Lift: 235x6 @ 7; 255x6 @ 8; 285x6 @ 9; 255x6 @ 8 x 2;

45* Dumb Bell Incline Bench: 50x14 AMRAP; 45x12x2;

============================
Short time, skipped accessories

[Silentpadna]

Friday, 12/10/2021
Hypertrophy I Template Week 10, Lift Day 1
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

Low Bar Squat w/ Belt: 205x8 @ 7; 225x8 @ 8; 245x7 @ 9.5; 225x8 @ 9; - I may have been able to squeeze out 1 more for 245, but there was a long pause in the middle of the last rep, so left it at 7.

Standing Overhead Press: 105x8 @ 7; 120x8 @ 8; 125x8 @ 10; 110x8 x3 @ 9;

Sumo Deadlift w/ Belt: 185x12 @ 6; 195x12 @ 7; 205x12 @ 8 x 2;

Leg Extension: 60x12 (single leg) x 3;

Seated Cable Row: 100x15x2 @ 8;

Tricep push-downs: 70x15x3 @ 8.5;

Dumb Bell Curls: 35x12x3 @ 8.

[Silentpadna]

Wednesday, 12/15/2021
Hypertrophy I Template Week 10, Lift Day 2
General Note About This Template: I can sometimes only get to the gym 2 days per week. When that happens, I just do the next workout in the sequence (so when it says "week 3", I may be 4 weeks in, but I'm not incrementing the week until the 3rd Lift Day is done. So this 10 week schedule will most likely take me about 13 actual weeks to complete...)

2-Count Paused Bench: 150x8 @ 7; 175x8 @ 8; 195x8 @ 9; 175x8 @ 9;

Leg Press: 240x10 @ 7; 270x10 @ 8; 300x10 @ 8.5; 260x10 @ 8.5 x 2;

Dumb Bell Bench: 60x15; 50x12 x 2;

Chest Press (machine): 130x15 x 3;

Seated Cable Row: 115x15 x 3;

Tricep push-downs: 70x15 x 3;

Dumb Bell Curl: 35x12x3.

[Silentpadna]

Monday 12/20/2021
Hypertrophy I Template Week 10, Lift Day 3

This template did not go as planned with respect to time. I did not have the available time to get it done in 10 weeks so it took longer. I ended up skipping most of the GPP stuff and since the training sessions get near 1h 40 minutes or so, it was difficult to complete. On the plus side, my numbers went up nicely and gained some noticeable size. Gym access will be restricted between now and the new year, so I'll be doing some minor fitness related stuff at home until the new year. GPP Endurance looks like the best next thing. I need to trim some fat and shave some time from the lifting sessions.

2-Count Paused Bench Press: 155x10 @ 7; 165x10 @ 8; 175x10 @ 9; 155x10 @ 9;

Dead Lift: 235x6 @ 7; 265x6 @ 8; 295x6 @ 8.5; 305x6 @ 8; 275x6 @ 8;

45* Dumb Bell Incline Bench: 55x14 AMRAP; 45x12x2;

[Silentpadna]

Monday 01/03/2022
GPP Endurance Week 1, Day 1

Going to try to hit all sessions including cardio/etc. this time, although there may be some mixing/combining to do it. Although very happy with regaining strength over the past 6 months, my eating discipline has not been great. So the goal will be to maintain my strength and lose fat. Any significant gains will be a bonus.

Low Bar Squat w/ Belt: 205 x 5 @ 6; 225 x 5 @ 7; 245 x 5 @ 8 x 2
Overhead Press: 115 x 5 @ 6; 125 x 5 @ 7; 135 x 5 @ 8 x 2
Chin-ups 8 Min AMRAP: 15 total. These were difficult as expected since I'm about 20 lbs heavier than I want to be. I hope to lose 10-12 lbs over the course of this template.

[Silentpadna]

Tuesday 01/04/2022
GPP Endurance Week 1, Day 2

5K Run Test: 4.48K - 36:14

I was under a time limit - had to stop just short. I have not run for some time so the pace was slow. Sore today (Wednesday).

[Silentpadna]

Wednesday 01/05/2022
GPP Endurance Week 1, Day 3

Deadlift w/ Belt: 285 x 5 @ 6; 305 x 5 @ 7; 315 x 5 @ 8 x 2;
2-Count Paused Bench: 145 x 8 @ 6; 165 x 8 @ 7; 175 x 8 @ 8;
Pendlay Row: 8 minutes AMRAP - 125 x 63

[Silentpadna]

Thursday 01/06/2022
GPP Endurance Week 1, Day 4

Very minimal. This is a sprint test day.
C2 Rower 500m warmup: 2:51
C2 Rower 500m sprint: 1: 47
C2 Rower 500m cooldown: 3:05

Since I wanted to do something else, I added 7 minutes of plank intervals. Haven't done them in awhile so started slow. 20 second active, 40 second rest x 7.

That's it...