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  • 6/30/19

    Leg press, beltless- 635x10 @ 6, 685x10 @ 7, 735x10 @ 8

    Incline bench, beltless- 165x10 @ 6, 175x10 @ 7, 185x10 @ 8, been a while since I’ve done these, might take some getting used to again

    DB press- 50x15 @ 7, 60x15 @ 8, 70x15 @ 9

    Back work

    8 min ab work

    Arm work

    DB lateral raises- 40x12x2 @ 8

    Sprints, 20s on, 100s off x 10

    Pretty good day, just a lot of conditioning-type stuff.

    Comment


    • 7/2/19

      Comp squat- 320x8 @ 5, 335x8 @ 6, 350x8x3 @ 7

      Comp bench- 197.5x8 @ 5, 207.5x8 @ 6, 217.5x8 @ 7, fatigue was starting to set in, so dropped down to: 185x8x2 @ 7

      Bot a bad day, still need to get used to high volume and potential fatigue on upper body lifts for the next few weeks though.

      Comment


      • 7/3/19

        DB incline- 90x15 @ 7, 100x15 @ 8, 110x15 @ 9, 100x15

        Back work

        8 min ab work

        Arm work

        DB flyes- 50x12x2 @ 8

        30 min steady state cardio

        Pretty good day, did what I needed to do.

        Comment


        • 7/5/19

          Comp deadlift- 365x8 @ 5, 380x8 @ 6, 390x8x3 @ 7

          Started to vomit after these deadlifts, decided to pack it up for the day, I have no idea what was wrong, I think it may be due to a medical problem I’m having, but I’ll have to make sure by checking. So frustrating.

          Comment


          • 7/6/19

            Comp press- 100x10 @ 6, 105x10 @ 7, 110x10 @ 8, 110x10

            DB box step ups- 80x15 @ 7, 90x15 @ 8, 90x15

            Leg extensions- 110x12x2 @ 8

            Was able to finish up yesterday’s work and get everything done, hopefully I feel better soon.

            Comment


            • 7/7/19

              Leg press, beltless- 640x10 @ 6, 690x10 @ 7, 740x10 @ 8, 740x10 @ 8

              Incline bench, beltless- 170x10 @ 6, 180x10 @ 7, 190x10 @ 8, 190x10 @ 8

              DB press- 60x15 @ 7, 70x15 @ 8, 80x15 @ 9, 70x15

              DB lateral raises- 50x12x2 @ 8

              Back work

              8 min ab work

              Arm work

              Sprints, 20s on, 100s off x 10

              Did a lot of conditioning-type stuff again today, glad to get all the work done for the week.

              Comment


              • 7/9/19

                Comp squat- 340x8 @ 6, 355x8x2 @ 7, 370x8 @ 8, 370x8 @ 8

                Comp bench- 212.5x8 @ 6, 220x8 @ 7, 195x8 @ 8, 195x8x2 @ 8

                Not the best day, feeling a bit fatigued from the volume increase which was apparent when I had to drop down on bench on my last sets, oh well, it happens.

                Comment


                • 7/10/19

                  DB incline- 100x15 @ 7, 110x15 @ 8, 120x15 @ 9, 110x15x2

                  Back work

                  8 min ab work

                  Arm work

                  DB flyes- 60x12x3 @ 8

                  35 min steady state cardio

                  Just a bunch of assistance-type stuff and conditioning work today, still feeling a bit sore and tired but I think I’ll adjust to the workload soon...

                  Comment


                  • 7/12/19

                    Comp deadlift- 380x8 @ 6, 390x8x2 @ 7, 410x8 @ 8, 410x8 @ 8

                    Comp press- 95x10 @ 6, 105x10 @ 7, 115x10 @ 8, 115x10x2 @ 8

                    DB step ups- 90x15 @ 7, 100x15 @ 8, 100x15x2 @ 8

                    Leg extensions- 130x12x3 @ 8

                    Pretty rough day with a lot of volume, still getting used to it all but I think I’ll be ok, time to rest.

                    Comment


                    • 7/13/19

                      Leg press, beltless- 645x10 @ 6, 695x10 @ 7, 745x10 @ 8, 745x10x2

                      Incline bench, beltless- 175x10 @ 6, 185x10 @ 7, 195x10 @ 8, 195x10, 165x10, would have done 185x10 again, but fatigue was getting to me at this point

                      DB press- 60x15 @ 7, 70x15 @ 8, 80x15 @ 9, 70x15x2

                      DB lateral raises- 50x12 @ 8

                      Back work

                      8 min ab work

                      Arm work

                      Sprints, 20s on, 100s off x 12 rounds

                      The volume increased again this week, I’ll be grinding out reps the next couple weeks smoothly, hopefully if my body adjusts quickly, which I think it will testing the next two days!

                      Comment


                      • 7/16/19

                        Comp squat- 345x8 @ 6, 360x8 @ 7, 375x8 @ 8, 375x8x2 @ 8

                        Comp bench- 180x8 @ 6, 190x8 @ 7, 200x8 @ 8, 200x8x2 @ 8

                        My upper body lifts just suck right now, feeling fatigued and tired.

                        7/17/19

                        DB incline- 110x15 @ 7, 120x15 @ 8, 130x15 @ 9, 120x15x2

                        DB flyes- 60x12x3 @ 8

                        Back work

                        8 min ab work

                        Arm work

                        35 min steady state cardio

                        Pretty damn tired, time to rest up.

                        Comment


                        • 7/18/19

                          Comp deadlift- 385x8 @ 6, 400x8 @ 7, 420x8 @ 8, 420x8x2

                          Comp press- 65x10 @ 6, 75x10 @ 7, 85x10 @ 8, 85x10x2

                          DB step ups- 80x15 @ 7, 100x15 @ 8, 100x15x2

                          Leg extensions- 150x8x3 @ 8

                          Brutal day today, deadlifts fatigued me for the rest of the day from what I can tell at least, not feeling the best lately.

                          Comment


                          • 7/20/19

                            Leg press, beltless- 650x10 @ 6, 700x10 @ 7, 750x10 @ 8, 750x10x2

                            Incline bench, beltless- 160x10 @ 6, 170x10 @ 7, 180x10 @ 8, 180x10x2

                            DB press- 60x15 @ 7, 70x15 @ 8, 80x15 @ 9, 70x15x2

                            Back work

                            8 min ab work

                            Arm work

                            Sprints, 20s on, 100s off x 12 rounds

                            Decent day except for incline bench, it’s a work in progress.

                            Comment


                            • 7/23/19

                              Comp squat- 350x8 @ 6, 365x8 @ 7, 380x8 @ 8, 380x8x2

                              Comp bench- 190x8 @ 6, 197.5x8 @ 7, 205x8 @ 8, 205x8x2

                              Everything is feeling great today and bench is slowly coming back!

                              Comment


                              • 7/24/19

                                DB incline- 120x15 @ 7, 130x15 @ 8, 140x15 @ 9, 130x15, 100x15, had to drop it down on the last set, fatigue was getting to me...

                                DB flyes- 70x12x3 @ 8

                                Back work

                                8 min ab work

                                Arm work

                                35 min steady state cardio

                                Overall not a bad day.

                                Comment

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