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Old 02-22-2011, 09:46 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
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Join Date: Apr 2008
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Day 46
Heavy Bench. 2/21/2011

Bench
154x5
154x4
154x4

CGBP
110x9
110x6
99x8

Incline Bench
88x8
88x8
88x6

Dips
BWx6
BWx4
BWx2

Bench felt good today, hoping to hit 3 sets of 5 for the same weight next heavy day.
After doing CGBP incline felt weak so i'll move CGBP to shoulder days from now on and throw in tri pressdowns or skull crushers at the end of my workout. By the time dips came round i was goosed and running on empty.

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Day 47
Heavy Squats. 2/22/2011

Squats
198x5
198x4
198x4
198x4

RDL
132x9
132x9
132x9

Leg extentions
100x9
100x8
90x8/ drop to 70x3

Standing calf raises
135x19(PR)
135x16
135x12 + 10 second final negative rep

Squats felt ok today, i attempted the 2 step setup but due to the angle of the bars on the rack i had to do 3 steps out. Still havent got any kind of confidence or groove in the squat like i used to. I'm going to solve this by squatting more, i'll try my hardest to get my workouts in and reduce the time between working bodyparts as sometimes im going 8-9 days between doing all the major lifts everyweek, when that should only be happening when i do DE work. Assistance work was ok and calves were great 135x19 is an all time PR. I'll be doing the occasional occlusion workout as a shock on calves. Day off tomorrow.

My routine going forward is 2 days on 1 day off, as follows;

Week 1:
Monday - Hyper bench
Tuesday - Hyper squats
Weds - Off
Thurs - Hyper Military
Fri - Deadlift
Sat - Cardio
Sun - DE Bench

Week 2:
Monday - DE Squats
Tuesday - Off
Weds - Heavy Bench
Thurs - Heavy Squats
Fri - Off
Sat - Heavy Military
Sun - Deadlift

Week 3:
Monday - Cardio
Tues - Hyper Bench
Weds - Hyper Squats
Thurs - Off
Fri - Hyper Military
Sat - Deadlift
Sun - Off

And so on....
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Last edited by Gregsimo; 02-22-2011 at 10:09 PM.
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