Friday 09/03/2021
Beginner Template D3 W7
Back Squat: 160x10 x 4 @ RPE 7
Bench Press: 170x8 x 4 @ RPE 8
Dead Lift: 300x4 x 4 @ RPE 8 (9 on the last set)
Monday 09/13/2021
Hypertrophy I Template Week 1, Lift Day 1
Skipped last week. Was only in the office (i.e. where our gym is) for one day and it was closed for repairs. So back again this past Monday.
Low Bar Squat w/ Belt: 165x8 @ 7; 170x8 @ 8; 180x8 @ 9
Standing Overhead Press: 70x8 @ 7; 85x8 @ 8; 95x8 @ 8.5 - the RPE here is partially based on pain threshold as I’ve had a bum shoulder. Range of motion is slightly limited - can’t get it totally over above the head, but slightly out in front.
Sumo Deadlift w/ Belt: 145x12 @ 7; 155x12 @ 8; 165x12 @ 8.5
Lunges: Body weight x 20 x 2
Tricep push-downs: 60x15; 65x15
Dumb bell curls: 25x12 x 2 (hadn’t really done any bicep work recently so these were light and pretty easy).
Tuesday 09/14/2021
Hypertrophy I Template Week 1, Cardio
LISS Cardio; 25 minutes treadmill max incline - walking
No ab work yet - starting that next week.
Wednesday 09/15/2021
Hypertrophy I Template Week 1, Lift Day 2
Touch-n-Go Bench Press: 155x8 @ 7; 165x8 @ 8; 175x8 @ 9
3-0-3 Tempo Squat: 95x10 @7.5; 100x10 @ 8; 105x10 @ 8.5 (If that seems light, it was because I remember how much I love…er…hate tempo squats and they’re always harder than I expect)
Close Grip Bench Press: 95x20; 85x12; 85x12
Feet Up Bench Press: 85x15 x 2
Seated Cable Row: 100x15 x 2
Tricep push-downs: 65x15; 65x15
Dumb bell curls: 35x12 x 2
Monday 09/20/2021
Hypertrophy I Template Week 1, Lift Day 3
Gym closed Thur/Fri so moved Fri to Mon and will carry on.
Wide Grip Bench Press: 145x10 @ 7.5; 150x10 @ 8; 165x10 @ 9
Dead Lift: 185x8 @ 7; 205x8 @ 8; 225x8 @ 9
15* Dumb Bell Incline Bench: 40x20 AMRAP; 35x12 x 2
Upright Rows Dumb Bells: 25x12 x 2
Seated Cable Row: 100x15; 100x16
Tricep push-downs: 65x16; 65x16
Dumb bell curls: 35x12 x 2
Tuesday 09/21/2021
Hypertrophy I Template Week 2, Cardio
LISS Cardio; 25 minutes treadmill max incline - walking
No ab work yet still - starting that…well…maybe next week.
Wednesday 09/22/2021
Hypertrophy I Template Week 2, Lift Day 1
Low Bar Squat w/ Belt: 155x8 @ 6; 165x8 @ 7; 175x8 @ 8 x 2;
Standing Overhead Press: 65x8 @ 6; 75x8 @ 7; 95x8 @ 8 x 2; Range of motion is slightly limited, but better - can’t get it totally over above the head, but slightly out in front.
Sumo Deadlift w/ Belt: 145x12 @ 6; 155x12 @ 7; 165x12 @ 8 x 2;
Lunges: 10 lb DB x 20 x 2
Tricep push-downs: 70x15; 70x15
Dumb bell curls: 30x12 x 2 backed off from 35 from last session due to some soreness.
Friday 09/24/2021
Hypertrophy I Template Week 2, Lift Day 2
Bench Press Touch n Go: 165x8 @ 6; 175x8 @ 7; 185x8 @ 8 x 2;
3-0-3 Tempo Squat: 100x10 @ 6; 105x10 @ 7; 110x10 @ 8 x 2;
Close Grip Bench: 145x12 @ 9 (AMRAP); 120x12 @ 8 x 2;
Feet Up Bench: 95x15 x 2
Seated Cable Row: 100x15 x2
Monday 09/27/2021
Hypertrophy I Template Week 2, Lift Day 3
Wide Grip Bench Press: 145x10 @ 7; 150x10 @ 8; 165x10 @ 9 x 2; 155 x 10 @ 8
Dead Lift: 185x8 @ 6; 205x8 @ 7; 225x8 @ 8 x 3
15* Dumb Bell Incline Bench: 40x20 AMRAP; 35x12 x 2
Upright Rows Dumb Bells: 25x15 x 2
Seated Cable Row: 105x15 x 2
Tricep push-downs: 60x15 x 2
Dumb bell curls: 25 x 12; 30 x 12
Wednesday 09/29/2021 (late entry)
Hypertrophy I Template Week 3, Lift Day 1
Low Bar Squat w/ Belt: 165x8 @ 6; 175x8 @ 7; 185x8 @ 8 x 3;
Standing Overhead Press: 75x8 @ 6; 85x8 @ 7; 100x8 @ 8 x 3; Still working on range of motion and shoulder soreness.
Sumo Deadlift w/ Belt: 155x12 @ 6; 165x12 @ 7; 175x12 @ 8 x 2;
Lunges: 15 lb DB x 20 x 2
Tricep push-downs: 65x15 x 2
Dumb Bell Curls: 30x12 x x
Monday 10/4/2021
Hypertrophy I Template Week 3, 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…)
Bench Press Touch n Go: 155x8 @ 6; 170x8 @ 7; 180x8 @ 8 x 3;
3-0-3 Tempo Squat: 105x10 @ 6; 115x10 @ 7; 125x10 @ 8 x 2;
Close Grip Bench: 145x15 @ 9 (AMRAP); 120x12 @ 8 x 2;
Feet Up Bench: 95x15 x 2
Seated Cable Row: 105x15 x2
Wednesday 10/6/2021
Hypertrophy I Template Week 3, 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…)
Wide Grip Bench Press: 150x10 @ 7; 155x10 @ 8; 165x10 @ 9 x 3; 155 x 10 @ 8
Dead Lift: 185x8 @ 6; 205x8 @ 7; 235x8 @ 8 x 3
15* Dumb Bell Incline Bench: 45x12 AMRAP; 35x12, 35x15
Upright Rows Dumb Bells: 30x12 x 2
Seated Cable Row: 105x15 x 2
Tricep push-downs: 65x15, 65x16
Dumb bell curls: 30 x 12 x 2
Friday 10/08/2021 (late entry)
Hypertrophy I Template Week 4, 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: 170x8 @ 6; 180x8 @ 7; 190x8 @ 8 x 3;
Standing Overhead Press: 75x8 @ 6; 85x8 @ 7; 105x8 @ 9 ; 100x8x3 @ 8; Still working on range of motion and shoulder soreness.
Sumo Deadlift w/ Belt: 160x12 @ 6; 170x12 @ 7; 185x12 @ 8 x 3;
Lunges: skipped for time
Tricep push-downs: 70x12; 70 x 14
Dumb Bell Curls: skipped for time
Monday 10/11/2021
Hypertrophy I Template Week 4, 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…)
Bench Press Touch n Go: 165x8 @ 7; 185x8 @ 8; 195x8 @ 9; 185x8 @ 8 x 2;
3-0-3 Tempo Squat: 110x10 @ 6; 120x10 @ 7; 130x10 @8.5; 125x10 @ 8 x 2;
Close Grip Bench: 145x12 @ 9 (AMRAP); 135x12 @ 8 x 2;
Feet Up Bench: 100x18; 100x16
Seated Cable Row: 110x15 x2
Tricep push-downs: 70x12 x 1 Ran out of time
Thursday 10/14/2021
Hypertrophy I Template Week 4, 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…)
Missed planned training on Wednesday Migraine knocked me out. So skipped a day and will train again on Monday (after today)…
Wide Grip Bench Press: 150x10 @ 7; 160x10 @ 8; 170x10 @ 9 x 2; 160 x 10 @ 8 x 2;
Dead Lift: 190x8 @ 6; 210x8 @ 7; 230x8 @ 7.5; 240x8 @ 8 x 2;
15* Dumb Bell Incline Bench: 45x16 AMRAP; 35x16, 35x18
Upright Rows Dumb Bells: 30x12 x 2
Seated Cable Row: 115x12; 115x15
Tricep push-downs: 70x15 x 2
Dumb bell curls: 30 x 12 x 2
Got some make-up Log Entries (missed a couple of days due to migraines and overall schedule:
Wednesday, 10/20/2021
Hypertrophy I Template Week 5, 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: 175x8 @ 6; 185x8 @ 7; 195x8 @ 8 x 3;
Standing Overhead Press: 80x8 @ 6; 90x8 @ 7; 110x8 @ 9 ; 100x8x3 @ 8; Still working on range of motion and shoulder soreness.
Sumo Deadlift w/ Belt: 165x12 @ 6; 175x12 @ 7; 190x12 @ 8 x 3;
Skipped remainder due to time
Monday 10/25/2021
Hypertrophy I Template Week 5, 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…)
Bench Press Touch n Go: 170x8 @ 7; 190x8 @ 8; 200x7 @ 9.5; 185x8 @ 8 x 2;
3-0-3 Tempo Squat: 115x10 @ 6; 125x10 @ 7; 135x10 @ 8 x 3;
Close Grip Bench: skipped
Tricep push-downs: 70x12 x 1 Very short on time
Wednesday 10/27/2021
Hypertrophy I Template Week 5, 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…)
Wide Grip Bench Press: 155x10 @ 7; 165x10 @ 8; 175x10 @ 9; 175x9 @ 9.5; 165 x 10 @ 8 x 2;
Dead Lift: 195x8 @ 6; 215x8 @ 7; 235x8 @ 7.5; 245x8 @ 8 x 2;
15* Dumb Bell Incline Bench: 45x18 AMRAP; 35x20, 35x20
Upright Rows Dumb Bells: 30x12 x 2
Seated Cable Row: Skipped
Tricep push-downs: Skipped
Dumb bell curls: Skipped.
(This template can get long and every once in awhile I’m short on time and the gym has a few more people that can sometimes extend the wait)
Friday, 10/29/2021
Hypertrophy I Template Week 6, 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: 185x8 @ 7; 205x8 @ 8; 225x8 @ 9;
Standing Overhead Press: 95x8 @ 7; 105x8 @ 8; 115x8 @ 9;
Sumo Deadlift w/ Belt: 185x12 @ 6; 195x12 @ 7; 205x12 @ 8;
Leg Extension: 110x12x2
Monday, 11/01/2021
Hypertrophy I Template Week 6, 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;
Leg Press: 205x10 @ 7; 235x10 @ 8; 260x10 @ 8.5;
Dumb Bell Bench: 50x16; 40x12 x 2;
Chest Press (machine): 115x15 x 2;
Seated Cable Row: 115x15 x 3;
Tricep push-downs: 70x12 x 3;
Dumb Bell Curl: 35x12; 30x12 x 2.
Thursday 11/4/2021
Hypertrophy I Template Week 6, 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: 135x10 @ 7; 155x10 @ 8; 160x10 @ 9;
Dead Lift: 235x6 @ 7; 245x6 @ 8; 265x6 @ 9; 245x6 @ 8;
45* Dumb Bell Incline Bench: 45x14 AMRAP; 40x12x2;
Upright Rows Dumb Bells: 30x14 x 2
Tricep push-downs: 70x15x3;
Dumb bell curls: 30x12x3
Monday, 11/08/2021
Hypertrophy I Template Week 7, 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: 190x8 @ 7; 210x8 @ 8; 230x8 @ 9; 215x8 @ 9;
Standing Overhead Press: 100x8 @ 7; 110x8 @ 8; 120x8 @ 9; 115x8 @ 9;
Sumo Deadlift w/ Belt: 155x12 @ 6; 175x12 @ 7; 195x12 @ 8 x 2;
Leg Extension: 120x12x3 (split into single leg 60#);
Seated Cable Row: 115x15x2 @ 8.5;
Tricep push-downs: 70x15x3 @ 8.5;
Dumb Bell Curls: 30x12x3 @ 8.