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  #341  
Old 01-20-2011, 07:31 PM
Gregsimo Gregsimo is offline
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Day 13.
Heavy Military. 1/20/2011

Seated Military Press
99x6
99x6
99x6

Upright Rows
60x11
60x10
60x10
60x9

Tricep Pressdowns (Straight Bar)
90x17
100x13
100x10

Solid stuff today, starting to feel much stronger, mainly due to improved diet and i've started paying more attention to concentrating on technique and breathing.

Going back to tuesdays Squat workout, when i do occlusion next time for calves im either doing less sets or wrapping much lighter. I can barely walk! I'm experiencing the worst DOMS ive ever felt. Its probably down to not having done any occlusion for about 5 months.
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  #342  
Old 01-22-2011, 05:01 PM
Gregsimo Gregsimo is offline
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Day 15.
Deadlift. 1/22/2011

Deadlift
242x5
242x5

Pullups
Wide - BWx5
Wide - BWx4
Shoulder width - BWx4
Chins - BWx4

Pullovers
35x9
35x9

BB Curls
60x12
60x9
60x7

Nice and solid again, DL's were the main focus today, form was good, weight went up easily enough. I'm confident of getting back to my old 5RM PR on DL's within the next 6-8 weeks.
Hypertophy bench tomorrow.
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  #343  
Old 01-23-2011, 06:39 PM
Gregsimo Gregsimo is offline
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Day 16.
Hypertrophy Bench. 1/23/2011

Bench Press
121x8
110x9
110x8
110x7

Db Flyes
20'sx14
20'sx11
20'sx11

Incline Db Press
35'sx9
35'sx7
30'sx9

Dips
BWx9
BWx5
BWx3

Bench is beginning to feel much better, just need to start increasing the weight. I'm not planning on going above 10 reps per set of flat on any workouts as my main goal on bench is strength, i'll save the higher rep sets for the isolation work like flyes, incline BB and Db presses.
Couldn't do incline BB again today, i was on my own in the gym and so couldnt get a spotter so chose to do incline Db instead. By the end of dips i was 100% spent and headed home.
Im suffering crazy DOMS at the min, my calves (5 days since workout), traps and biceps are on fire. I can add chest and tris to that list tomorrow!
Day off tomorrow. Hypertrophy squat on tues.
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  #344  
Old 01-26-2011, 12:17 AM
Gregsimo Gregsimo is offline
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Day 18.
Hypertrophy squat. 1/25/2011

Squats
165x10
165x8
165x7

Leg extentions s/set with Lying leg curls
90x9/30x12
80x9/30x12

After squats today i threw up, took 15 mins rest, did a warmup then did 2 sets of 3 on my leg superset then threw up again. After that i called it a day then had to go and work a 9 hour shift! Feeling rough still. Main thing is i pushed myself and beat my numbers on squats from last week.
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  #345  
Old 01-26-2011, 04:57 AM
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Blowing chunks in the gym, good stuff, keep up the hard work bro.
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  #346  
Old 01-26-2011, 12:42 PM
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Quote:
Originally Posted by HardCory View Post
Blowing chunks in the gym, good stuff, keep up the hard work bro.
Ditto....and not just once, but twice!
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  #347  
Old 01-28-2011, 03:36 PM
Gregsimo Gregsimo is offline
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Day 20
Hypertrophy Military. 1/26/2011

Seated military press
88x9
77x9
77x8
77x8

Db Front Raises w/ Side raises
15'sx13/15'sx10
15'sx12/15'sx8
15'sx11/10'sx10

Much better performance on Military press this week. The superset felt good also but very tiring. Next time round i'll increase the volume.

Day 22
Deadlift. 1/28/2011

Deadlift
242x2
264x2
275x2

Pendlay Rows
121x6
110x8
110x7

Hyperextentions
BWx12
BWx12
BWx9

BB Curls
70x8
60x10
60x8

Deadlifts felt very solid today, im not far off my old PR now, in 3-4 weeks time i'd like to attempt my old 1RM.
My lower back took a beating today and was pumped like mad after hyperextentions.

Bodyweight: 156lbs and rising at roughly 1lb per week.
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Last edited by Gregsimo; 01-28-2011 at 03:44 PM.
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  #348  
Old 01-31-2011, 03:43 PM
Gregsimo Gregsimo is offline
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Day 25
Heavy Bench. 1/31/2011

Bench Press
148.5x5
154x3
154x2
154x2

Incline Bench
88x12
88x10
88x7

Much better on bench today, felt much stronger. Incline was ok, nothing special. I came to do dips but was horrified... the dip station/roman chair has gone! Its getting the bars replaced After that shock and disbelief i just called it a day, bench was strong so it was job done.
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  #349  
Old 02-03-2011, 04:28 PM
Gregsimo Gregsimo is offline
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Day 28
Heavy Squats. 2/3/2011

Squats
198x4
198x3
198x3
198x3

RDL
132x11
132x9
132x8

Leg Extentions
100x9
90x9
90x9
90x7

Standing Calf Raises
120x17
120x13
105x13
105x10

Squats felt very weak today. i just dont have any speed out of the bottom so i'm definately going to have to buck up and do speed work on the next cycle. Assistance work was ok today. I havent touched my calves for 2 weeks hence no occlusion, i'll introduce them back to be hurt 'normally' first then introduce occlusion in a couple of weeks time.
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  #350  
Old 02-03-2011, 05:10 PM
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Occluded calves is awesome, I found that I could really torture myself because my hands were free to help me push myself up on the last few to take it past normal failure.....my calves hurt for 4 days! I hope to have time to do occluded calves tonight baby, I can't wait!
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