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  #421  
Old 05-17-2011, 11:08 PM
Gregsimo Gregsimo is offline
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Day 130
Hypertrophy Bench. 5/17/2011

Bench Press
154x9
154x8
143x8

Incline Press
99x8
99x8
88x9

Dips
BWx13
BWx9
BWx6

Really lacking in energy recently due to doing a night shift over the weekend and not recovering. Flat felt ok but incline and dips felt laboured and yuck. Good nights sleep and some squats tomorrow.
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  #422  
Old 05-18-2011, 11:26 PM
Gregsimo Gregsimo is offline
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Day 131
Hypertrophy squats. 5/18/2011

Squats
198x9
198x8
198x8
187x8

Felt ok today nothing special but atleast i didnt puke this week. No assistance work as im pretty tired form work this week. Need a good nights sleep or 2.
Another argument over squat form with another gymbicile but i suppose he must be right because he is on steroids?
Mainly about mobility work to stop lower back rounding (a.k.a. buttwink), which in my case is work in progress but he seemed to think as a result i should be raising my heels on a platform. Erm no mate!
That is the last time i ever let anyone share a squat rack with me.
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Last edited by Gregsimo; 05-18-2011 at 11:29 PM.
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  #423  
Old 05-19-2011, 03:56 PM
Gregsimo Gregsimo is offline
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Day 132
Hypertrophy Military. 5/19/2011

Seated Military Press
104.5x9
104.5x7
99x7
88x8

Upright Rows
80x10
80x8
70x10

CGBP
154x8
143x7
132x7

Skull Crushers
66x12
66x9
66x7

Not bad today, form felt more solid on military.
Expected better on CGBP but with no spotter (only person in the gym) i went short of my limits. Skull crushers felt better than last week.
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  #424  
Old 05-21-2011, 09:29 PM
Gregsimo Gregsimo is offline
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Day 134
Deadlift. 5/21/2011

Deadlift
220x8
242x6

Pullups/chins
Wide: BWx8
Wide: BWx6
Shoulder width: BWx6
Chins: BWx5 + 2 negatives
Chins: BWx4 + 2 negatives

Pendlay Rows
132x10
132x10
132x10

Good mornings
44x12
66x12
66x12

Rear Delt machine flyes
40x13
45x12
45x12

Reverse ab crunches
15
15
15

Ab Vacuums
45 secs
35 secs

Deadlifts felt off today, even from the first warmup with the bar so i stayed light and worked on leg drive. The rest of the workout was solid. Day off tomorrow.
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  #425  
Old 05-23-2011, 08:53 PM
Gregsimo Gregsimo is offline
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Day 136
Heavy Bench. 5/23/2011

Bench Press
165x2
176x2
187x2
198x1

Incline Bench
132x5 (PR)
132x5
132x4

Dips
BWx14 (PR)
BW+11x7
BW+5.5x6

Great workout today, everything felt easy on flat, even the 1 rep at what i though my current max was, so in 2 weeks time i might attempt 209. Incline had well and truely stalled so i thought just throw some weight on the bar and go for it. i did and hit a PR. Dips were solid too.
If squats go as well as this i'll be very pleased.
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  #426  
Old 05-25-2011, 08:21 AM
Gregsimo Gregsimo is offline
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Day 137
Heavy Squat. 5/24/2011

Squats
231x4
242x3
253x2
264x2 (PR)

Front Squats
132x8
132x8
132x8

Nice workout today, squats were immense. Hit my old 1RM for 2 reps and did it easy, when i test my 1RM im confident of 275 easy. Front squats were better too, got more a groove going with these now.
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  #427  
Old 05-26-2011, 02:56 PM
Gregsimo Gregsimo is offline
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Day 139
Heavy Military. 5/26/2011

Seated Military press
121x7 (PR)
132x4 (PR)
121x5

Upright Rows
80x11
80x10
80x8

Rear delt machine flyes
45x13
45x12
45x12

CGBP
132x12
132x9
132x8

Military felt very good today, managed 2 more reps than last time round on the first set. I'll start with 132 next time round.
Assistance work was ok.
Deadlift tomorrow, doing doubles upto 95% of ~ 1RM
Bodyweight is down by 2lbs vs the start of the month, most likely due to stopping taking creatine (financial reasons) but my strength is up and im eating well.
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  #428  
Old 05-28-2011, 06:30 PM
Gregsimo Gregsimo is offline
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Day 141
Deadlift. 5/28/2011

Deadlift
242x4
264x2
286x2
297x1
308x2 (PR)
http://www.youtube.com/watch?v=GbJMnq1F2jc

Pullups/chins
Wide: BWx9 (PR)
Wide: BWx7
Wide: BWx5
Shoulder width BWx5
Chin up: BWx4 + 2 negatives

Hyperextentions
BWx14
BW+22 x 11
BW+22 x 11

Reverse Crunches
15
15

Ab Vacuums
45 secs

I was only supposed to be lifting 291.5x2 today on deadlift and i just decided that my form felt good, i was really in the groove, the weights were feeling light and you only live once so i though sod it. Lets equal my PR of 308x1. So i did but then i thought well that was easy too so i'll just do another rep. Enough said i think.
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  #429  
Old 06-01-2011, 03:04 PM
Gregsimo Gregsimo is offline
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Day 145
Hypertrophy Bench. 6/1/2011

Bench Press
165x7
154x8
154x6

Incline Bench
110x8
110x6 +(2 negative reps, assissted concentric)
110x6 + Same as 2nd set

Dips
BW+11 x 8
BW+5.5 x 7
BW x 9

Went heavier on flat and incline today. Felt ok but bar speed was really slow compared to normal. Bodyweight is down and i've been pretty tired this past week, hence no workouts in the past 3 days.
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  #430  
Old 06-11-2011, 08:17 PM
Gregsimo Gregsimo is offline
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After 10 days off
Day 155
hypertrophy squats 6/11/2011

Squats
187x8
187x8
187x8

Nice and easy today just to get back into the swing of things. i'm now going to be squatting twice every 4 days to increase weekly volume of leg work.
Plan is:
Day 1: Hyper bench
Day 2: Hyper squat
Day 3: off
Day 4: Hyper military
Day 5: Heavy squat, light Deadlift
Day 6: Off
Day 7: Rince and repeat but heavy instead of hyper (reverse on Squat+DL day)
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