Announcement

Collapse
No announcement yet.

Brandon’s Log

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • 4/2/20
    Pivot/Coronavirus Block
    Week 3 - Day 2

    Cable Chest Press
    9 x 8 @ 6
    10 x 8 @ 7
    11 x 8 @ 8
    11 x 8 @ 8
    11 x 8 @ 8

    Cable Weighted Step-Ups
    9 x 15 each leg @ 6
    11 x 15 each leg @ 6
    14 x 15 each leg @ 7.5
    15 x 16 each leg @ 8
    17 x 13 each leg @ 8

    Deficit Bodyweight Push-ups
    BW x 18 @ 6
    BW x 22 @ 7
    BW x 25 @ 8
    BW x 20 @ 8

    7 Day Average Weight: 185.9
    Waist Circumference: 33.375”

    Comment


    • 4/4/20
      Pivot/Coronavirus Block
      Week 3 - Day 3

      Notes
      • Leg curl RPE limited by right leg.
      • Moved to paused belt squats when it became apparent that finding RPE 8 wasn’t gonna happen. Might have to try adding a band lol. Yup. It worked.

      Leg Curl
      4 x 12 each leg @ 6
      5 x 12 each leg @ 7
      5.25 x 12 each leg @ 8
      5.25 x 10 each leg @ 8
      5 x 12 each leg @ 8

      Seated Cable Row
      11 x 15 each arm @ 6
      13 x 15 each arm @ 7
      14 x 15 each arm @ 8
      13.5 x 15 each arm @ 8
      13.5 x 15 each arm @ 8

      Cable Belt Squat on boxes
      13.5 x 25 @ 6
      16 x 25 @ 6

      2ct Paused Cable Belt Squat on boxes
      18 x 25 @ 6
      20 x 25 @ 6
      20 + mini band x 25 @ 8

      7 Day Average Bodyweight: 185.4
      Waist Circumference: 33.25”

      Comment


      • 4/7/20
        Pivot/Coronavirus Block
        Week 4 - Day 1

        Cable Weighted Step-Ups
        14 x 12 each leg @ 6
        16 x 12 each leg @ 7
        ​​​​​​​18 x 12 each leg @ 8
        18 x 12 each leg @ 8
        ​​​​​​​18 x 12 each leg @ 8

        Seated Cable Press
        8 x 12 @ 6
        8 x 15 @ 7
        9 x 15 @ 8
        9 x 15 @ 8
        9 x 15 @ 8

        Iso-Lateral Lat Pulldown
        10 x 20 @ 6
        11 x 19 @ 7
        12 x 14 @ 8
        ​​​​​​​11 x 19 @ 8
        ​​​​​​​11 x 19 @ 8

        7 Day Average Weight: 184.3
        Waist Circumference: 33.25”

        Comment


        • 4/9/20
          Pivot/Coronavirus Block
          Week 4 - Day 2

          Notes
          • Been inadvertently cheating my waist measurement. Gotta cut that shit out. Gonna try and get down under 33”, maybe all the way down to 32”. Don’t really want to drop below 180lbs. But might need to.
          • Step ups much weaker on right leg. @8 on right leg equates to @5-6 on left leg. Gonna keep some unilateral work in the future to try and close that gap.

          Cable Chest Press
          9 x 10 @ 6
          10 x 11 @ 7
          11 x 10 @ 8
          11 x 12 @ 8
          11 x 11 @ 8

          Cable Weighted Step-Ups
          13 x 13 each leg @ 6
          15 x 15 each leg @ 7
          17 x 13 each leg @ 8
          17 x 12 each leg @ 8
          17 x 12 each leg @ 8

          Deficit Bodyweight Push-ups
          BW x 18 @ 6
          BW x 22 @ 7
          BW x 23 @ 8
          BW x 15 @ 8
          BW x 18 @ 8

          7 Day Average Weight: 184.0
          Waist Circumference: 34” (no more cheating my waist)
          3-Site Caliper BF: 16%
          Last edited by brandondmelton; 04-16-2020, 07:45 PM.

          Comment


          • 4/14/20
            Pivot/Coronavirus Block
            Week 5 - Day 1 (low stress week)

            Notes:
            • RPE for step ups was from right leg. Noticeably weaker than left leg. What are you gonna do, not be asymmetrical?
            • Tracking waist circumference less frequently now. Gonna measure every 7-10 days. Also going to be tracking body fat with calipers on a monthly basis.

            Cable Weighted Step-Ups
            16 x 8 each leg @ 7
            18 x 10 each leg @ 8
            20 x 9 each leg @ 9

            Seated Cable Press
            10 x 8 @ 7
            10.5 x 8 @ 8
            11.5 x 8 @ 9

            Incline Cable Chest Press
            10 x 14 @ 10
            10 x 12
            9 x 12

            Cable Lateral Raise
            2 x 15 each arm @ 8
            2 x 15 each arm @ 8

            7 Day Average Weight: 184.4

            Comment


            • 4/16/20
              Pivot/Coronavirus Block
              Week 5 - Day 2 (Low Stress Week)

              Cable Loaded SLDL/Good Morning Thing
              17 x 30 @ 6
              19 x 30 @ 6
              19 + 1 band x 25 @ 8
              19 x 2 bands x 15 @ 9

              Paused Cable Chest Press
              10 x 8 @ 7
              11 x 8 @ 8
              12 x 8 @ 10

              Cable Front Rack Split Squats
              11 x 12 each leg @ 6
              14 x 12 each leg @ 7.5
              17 x 12 each leg @ 9

              Lat Pulldown
              11 x 19 @ 9
              11 x 15 @ 9

              7 Day Average Weight: 184.6
              Waist Circumference: 33.75”
              3-Site Caliper BF: 15.5%
              Last edited by brandondmelton; 04-18-2020, 07:40 PM.

              Comment


              • 4/17/20
                Pivot/Coronavirus Block
                Week 5 - GPP (low stress week)

                Single Arm Cable Row
                11 x 20
                12 x 20

                Triceps Pressdown
                10 x 15
                12 x 15

                supersetted with

                Cable Straight Bar Biceps Curl
                9 x 15
                9 x 15

                7 Day Average Body Weight: 184.6
                Last edited by brandondmelton; 04-18-2020, 07:40 PM.

                Comment


                • 4/18/20
                  Pivot/Coronavirus Block
                  Week 5 - Day 3 (low stress week)

                  2ct Paused Cable Loaded Front Squat
                  19 + 2 bands x 8 @ 7
                  19 + 2 bands x 10 @ 8
                  19 + 2 bands x 12 @ 9

                  High Incline Cable Chest Press
                  11 x 10 @ 7
                  12 x 10 @ 9
                  11 x 10 @ 7

                  Flat Cable Chest Press
                  12 x 6 @ 10
                  9 x 12
                  9.5 x 12

                  Cable Chest Flyes
                  4 x 19
                  4.5 x 15

                  7 Day Average Weight: 184.7

                  Comment


                  • 4/19/20
                    Pivot/Coronavirus Block
                    Week 5 - Day 4 (low stress week)

                    Notes:
                    • Good morning RPE limited by back fatigue more than glute/hamstring fatigue. Probably due to high volume sets.
                    • Upright rows are weird!!
                    • I might be accidentally bulking. Gonna go another 1-3 weeks and see.

                    Cable Loaded RDL/Good Morning
                    19 + 1 band x 18 @ 7
                    19 + 2 bands x 17 @ 8
                    19 + 2 bands x 12 @ 9

                    Close Grip Cable Chest Press
                    10 x 10 @ 7
                    11 x 10 @ 8
                    12 x 9 @ 9.5

                    Cable Loaded Upright Row
                    9 x 12 @ 7
                    10 x 12 @ 8
                    11 x 12 @ 9

                    Lat Pulldown
                    12 x 16
                    11 x 15

                    7 Day Average Weight: 184.9

                    Comment


                    • 4/21/20
                      Pivot/Coronavirus Block
                      Week 6 - Day 1

                      Notes:
                      • Gotta do the bodybuilder front squats cause my wrists don’t tolerate oly style. Gotta try and chalk my shoulders also next time. Bar kept sliding out of the front rack.

                      Cable Loaded Front Squat
                      17 x 8 @ 6
                      13 + 1 band x 8 @ 7
                      14 + 1 band x 8 @ 8
                      14 + 1 band x 8 @ 8

                      Cable Seated Press
                      10 x 8 @ 6
                      10.5 x 8 @ 6.5
                      11.5 x 8 @ 8.5
                      11 x 8 @ 7.5

                      High Incline Cable Chest Press
                      11 x 12 @ 10
                      9.5 x 12
                      9 x 12

                      Lateral Raise
                      2 x 14 each arm
                      2 x 15 each arm

                      7 Day Average Weight: 185.2

                      Comment


                      • 4/23/20
                        Pivot/Coronavirus Block
                        Week 6 - GPP

                        Lat Pulldown
                        11 x 20
                        12 x 17

                        1-Arm Triceps Pressdown
                        6 x 14 each arm
                        6 x 15 each arm

                        supersetted with

                        1-Arm Cable Biceps Curl
                        5 x 12 each arm
                        4 x 14 each arm

                        7 Day Average Body Weight: 185.2
                        Waist Circumference: 33.5”

                        Comment


                        • 4/24/20
                          Pivot/Coronavirus Block
                          Week 6 - Day 2

                          Notes:
                          • Work capacity and conditioning has definitely improved as a result of having to do such high volume sets.

                          Cable Loaded SLDL/Good Morning Thing
                          16 + 2 bands x 14 @ 6
                          18 + 2 bands x 12 @ 7
                          19 + 2 bands x 12 @ 8
                          19 + 2 bands x 12 @ 7

                          Cable Chest Press
                          10 x 8 @ 6
                          11 x 8 @ 7
                          12 x 8 @ 8.5
                          11.5 x 8 @ 8

                          Cable Front Rack Split Squats
                          14 x 12 each leg @ 6
                          15 x 12 each leg @ 7
                          16 x 12 each leg @ 8
                          16 x 12 each leg @ 8

                          Bodyweight Ring Row
                          BW x 23
                          (1min rest)
                          BW x 16

                          7 Day Average Weight: 185.2

                          Comment


                          • 4/25/20
                            Pivot/Coronavirus Block
                            Week 6 - Day 3

                            Cable Loaded Front Squat
                            12 + 45lbs + 1 band x 8 @ 6
                            13 + 45lbs + 1 band x 8 @ 6
                            15 + 45lbs + 1 band x 8 @ 8
                            15 + 45lbs + 1 band x 8 @ 8

                            High Incline Cable Chest Press
                            10 x 10 @ 6
                            12 x 10 @ 8.5
                            12.5 x 8 @ 9
                            11 x 10 @ 8

                            Flat Cable Chest Press
                            11.5 x 11 @ 10
                            10 x 12 @ 9
                            10 x 12 @ 9.5

                            Cable Chest Flyes
                            4.5 x 18 @ 9
                            4.5 x 13 @ 9

                            7 Day Average Weight: 185.0

                            Comment


                            • 5/6/20
                              Pivot/Coronavirus Block
                              Week 7 - Day 1 (Low Stress Week)

                              Notes: Running another low stress week since I skipped a whole week of training.

                              Cable Loaded Front Squat
                              17 + 25 x 8 @ 7
                              17.5 + 25 x 8 @ 8
                              18.5 + 25 x 8 @ 9

                              Cable Seated Press
                              10.5 x 8 @ 7
                              11 x 8 @ 8
                              11.5 x 8 @ 9

                              High Incline Cable Chest Press
                              11.5 x 11
                              9.5 x 12
                              9.5 x 12

                              Cable Lateral Raise
                              2 x 15 each arm
                              2 x 14 each arm

                              7 Day Average Weight: 185.2
                              Last edited by brandondmelton; 05-06-2020, 08:24 PM.

                              Comment


                              • 5/7/20
                                Pivot/Coronavirus Block
                                Week 7 - Day 2 (Low Stress Week)

                                Notes:
                                • Switched to Nordics today because the ROM on the cable RDL things was super small. And with the cable front squats I don’t feel like my back is being missed as much.

                                Nordic Hamstring Curl
                                BW x 6 @ 7
                                BW x 7 @ 8
                                BW x 8 @ 9

                                Cable Chest Press
                                10 x 8 @ 6.5
                                11 x 8 @ 8
                                11.5 x 8 @ 9

                                Cable Loaded Step-Up
                                10 x 12 each leg @ 6
                                11 x 12 each leg @ 7
                                12 x 12 each leg @ 8

                                Leg Extension
                                10 x 15
                                12 x 14

                                7 Day Average Weight: 185.2

                                Comment

                                Working...
                                X