8-13 Friday: Shoulders/Arms
Diet: 207gP, 529gC, 86.5gF, 3725cal
Water: 1.5 gallons
Sleep: 7 1/2hrs
Workout: Shoulders/Arms
Bodymasters Biangular Military Press:
1. 3 plate per side x6 (PR)
2. same
3. same
Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x8
3. 35x12 (Tied PR)
4. 35x10
Rear Delts on Pec Deck:
1. 120x12
2. 120x12
3. 120x12
Preacher Curl:
1. 95x10 (PR)
2. 95x8
3. 95x6
4. 75x10
Curl Machine:
1. 8 plates x10
2. 8 plates x8
3. 6 plates x12
Lying Cable Curls:
1. 80x15
2. 80x15
3. 80x15
Skull Crushers:
1. 115x10
2. 115x10
3. 115x10 (3x10 PR)
4. 95x12
Cable Pressdown:
1. 160x12
2. 160x12
3. 160x10
Overhead Rope Extension:
1. 100x15
2. 100x15
3. 100x15
Workout Time: 75min
8-14 Saturday: Legs
Diet: 125.5gP, 334gC, 30gF, 2110cal + cheat meal of olive garden and ice cream
Water: 1.5 gallons
Sleep: 9hrs
Workout: Legs
Power Lift Squat Machine:
1. 10 plates per side x10
2. 11 plates per side x10
3. 12 plates per side x10
4. 13 plates per side x12 (PR)
5. 14 plates per side x10 (PR and all the machine holds)
Giant Set: Hammer Strength Plate Loaded Alternate Leg Extension superset Leg Press superset back to the leg extension:
1. 50x10/5 plates per side x15/25x10
2. 50x10/5 plates per side x15/25x10
3. 50x10/5 plates per side x15/25x10 (quads shot at this point)
Hammer Strength 1 Legged Kneeling Ham Curl:
1. 100x12 (PR)
2. 100x10
3. 100x8
3. 80x10
Mini Hack Squat Calf Raise:
1. 3 plates per side x10
2. 3 plates per side x10
3. 3 plates per side x10
4. 2 plates per side x12
Occluded Tibialis Raise:
1. 30x15
2. 30x8
3. 20x5
4. 10x5
Workout Time: 95min
8-15 Sunday: Off Day
Diet: 202gP, 453gC, 82gF, 3360cal
Water: 1.5 gallons
Sleep: 9hrs
8-16 Monday: Upper
Diet: 200.5gP, 522gC, 82.5gF, 3635cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Workout: Upper
DB Bench:
1. 120x5 (PR)
2. 120x5 (PR)
3. 120x5 (PR)
Pec Deck:
1. stack x15 (Tied PR)
2. stack x12
Weighted Chins:
1. 70x5 (PR)
2. 70x5 (PR)
3. 70x5 (PR)
Bodymasters Hammer Row:
1. 3 plates +25 per side x8 (Tied PR)
2. same
3. same
Pulldown Machine:
1. stack x8 (Tied PR)
2. same
Side Raise Machine:
1. stack x8 (Tied PR)
2. same
3. same
4. same
Curl Machine:
1. 12 plates x8 (PR)
2. 12 plates x6
3. 10 plates x8
4. 10 plates x7
Cable Pressdown:
1. stack x8 (Tied PR)
2. same
3. same
4. same
Workout Time: 75min
8-17 Tuesday: Greatest Leg Workout Ever
Diet: 193gP, 515gC, 87gF, 3615cal
Water: 1.5 gallons
Sleep: 8hrs
Workout: Legs
Squats: warmed up to a single at 365 which popped up easy
1. 385x2 (PR!!!, this was my old pr set 10 wks ago)
2. 395x1 (PR)
3. 405x1 (PR!!!!!!!!!!!!!!!!!!!)
Leg Extension:
1. stack x8 (Tied PR)
2. same
3. same
RDL:
1. 365x5 (PR)
2. 365x5 (PR)
3. 365x5 (PR)
Hardest Lying Ham Curl Machine Ever:
1. 120x8 (PR)
2. 120x8 (PR)
3. 120x6
Seated Calf Raise:
1. 4 plates x8 (PR)
2. 4 plates x8 (PR)
3. 4 plates x6
Donkey Calf Raise:
1. 210x8 (Tied PR)
2. same
3. same
Workout Time: 70min
8-18 Wednesday: Cardio
Diet: 212.5gP, 475gC, 78.5gF, 3455cal
Water: 1.5 gallons
Sleep: 7 hrs
Cardio: Eliptical Sprints: 20min
So I've officially added 10lbs each hand to my 3x5 db bench, 20lbs to my 1rm squat, and 30lbs to my 3x5 RDL, pr'd almost every lift, and gained 2-3lbs in the past 9-10 weeks. Very successful stretch of training. Going to finish off this strength progression with chest/back thurs, shoulders/arms fri, legs sat. Then its time for a deload and mini-cut. After my 1 week deload I will be moving to a modified westside split.
Chuckles
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