7/25
Squat*
275x6
290x6
305x6x2
1ct Pause Bench Press
200x6
210x6
215x6x2
Barbell Rows
185x15
myoreps x5,5,5,3
Pushdowns 3x12
DB curls 3x12
Calf Raises 3x12
BW: 193
So I have decided to just move onto the hypertrophy template due some life situations. *I have also decided to switch to high-bar squats for the next 7 weeks. They felt very good today and I really enjoyed doing them. I did not, however, enjoy the myoreps.
7/26
GPP:
Pulldows x7min
Planks x7min
Fan Bike x30min
BW: 193
7/27
Press
125x6
135x6x2
RDLs
215x8
225x8
230x8x3
DB Bench Press
55x15
myoreps x5,5,5,5,5,4
Pushdowns 3x12
DB Curls 3x12
Calf Raises 3x12
BW: 192
The presses felt very heavy today but everything else went smoothy.
7/29
Deadlift
290x6
305x6
320x6x2
Close Grip incline Press
135x8
145x8
155x8x3
Leg Press
x15
myoreps x5,5,5,5,5,4
Pushdowns 3x12
DB Curls 3x12
Calf Raises 3x12
BW: 193
I was able to hook grip both of my work sets today which was exciting. I have also not had a quad pump like today since I discovered the leg extension machine in high school.
8/1
Squat
255x6
280x6
295x6x3
Bench Press
195x6
205x6
215x6x3
Barbell Row
185x15
myoreps x5,5,5,5,3
Pushdowns 3x12
DB Curls 3x12
Calf Raises 3x12
BW: 194
8/3
Press
120x6
130x6
140x6x3
RDLs
225x8
235x8
245x8x3
DB Bench Press
60x15
myoreps x5,5,5,3
Pushdowns 3x12
DB Curls 3x12
Calf Raises 3x12
BW: 196
8/4
Pulldowns x7min
Planks x7min
Fan Bike x30min
BW: 195
8/5
Deadlift
295x6
310x6
325x6x2
315x6
Close Grip Incline Press
140x8
150x8
160x8x3
Leg Press
x15
myoreps x5,5,5,5,5,5,4
Pushdowns 3x12
Curls 3x12
Calf Raises 3x12
BW: 193
I decided to start logging my training again. I’ve continued training but it has taken a back seat due to some big life changes. I am starting to get serious about training again I am currently am on week 2 of the hypertrophy template. Bodyweight is around 180.
3/29
Deficit Deadlift 265x8, 280x8, 295x8x2
Close Grip Bench Press 155x8, 165x8, 175x8x3
Barbell Row 150x16, myo x5,5,5,5,5
Arm 3x12-15
3/30
pulldowns x7min
Abs x7min
Airdyne x30min
4/1/19
Comp Squat 290x6, 305x6x2, 320x6x2
Comp Press 120x6, 130x6, 135x6x2, 125x6
DB Bench Press 70x14, myo x5,4,4,4,3
Cable Rows x8min
4/2/19
Comp Deadlift 305x6, 320x6x2, 335x6x2
Comp Bench Press 175x6, 185x6, 195x6x2, 185x6
Leg Press 450x14, myo x5,5,4,4,3
Arms 4x12-15
4/3/19
Fan Bike Sprints 10"on/100"off x20min
4/4/19
High Bar Squat 245x8, 260x8, 275x8x3
Incline Bench Press 145x8, 155x8, 160x8x3
Seated DB Press 50x14, myo x4,4,4,3
Abs x8min
4/5/19
Deficit Deadlift 265x8, 280x8, 295x8x3
Close Grip Bench Press 155x8, 165x8, 180x8x3
Barbell Row 165x15, myo x5,5,4,4,4
Arms 4x12-15
4/6/19
Upper Back x8min
Bike x30min
Abs x8min
4/8/19
Comp Squat 295x6, 310x6x3, 325x6x3
Comp Press 115x6, 125x6x2, 135x6x3
DB Bench Press 70x14, myo x5,4,4,4,3
Rows x8min
4/9/19
Comp Deadlift 295x6, 310x6x3, 325x6x2, 315x6
Comp Bench Press 175x6, 185x6x2, 195xx6x2, 185x6
Leg Press 450x14, myo x5,5,4,4,3
Arms 4x12-15
4/10/19
Brisk Walk x30min
4/11/19
High Bar Squat 245x8, 260x8, 270x8x2, 260x8
Incline Bench Press 140x8, 150x8, 160x8x3
Seated DB Press 50x14, myo x4,4,4,4,4
Abs
4/12/19
Deficit Deadlift 265x8, 285x8, 300x8x3
Close Grip Bench Press 155x8, 170x8, 180x8x3
Barbell Row 170x14, myo x4,4,4,3
Arms x4 sets
4/13/19
Upper Back x8min
Walk x30min
Abs x8min
4/15/19
Comp Squat 375x1, 330x6, 325x6x2
Comp Press 155x1, 135x6x4
DB Incline Bench 75x8x3
Upper Back x9min
4/16/19
Comp Deadlift 385x1, 325x6x3
Comp Bench Press 225x1, 200x6, 190x6x3
2ct Pause Leg Press 400x11x3
Arms x4 sets
4/17/19
Bike x35min
4/18/19
2ct Pause Squat 235x8, 250x8, 265x8x2
Close Grip Incline Press 135x8, 145x8, 155x8x2
DB Bench Press 75x11x3
Abs x9min
4/19/19
2ct Pause Deadlift 245x8, 260x8, 275x8x2
2ct Pause Bench Press 155x8, 165x8, 175x8x2
DB Row 100x11x3
Arms x4 sets