Journey to Jackedness
Moderator: Chebass88
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- Joined: Sun Oct 11, 2020 4:00 pm
Journey to Jackedness
Used to log my training online and trying to get back into it.
39 in December and the last 2 years have been pretty consistent training wise.
I training in my garage unless things are super cold then it’s off to the local rec centre.
Current BW is around 258 and about 25-30% BF.
I normally just do the navy BF test since it’s close enough for tracking purposes.
I used to be a consistent 190ish and 12-15% BF but then I had my hormones go to shit and spent 5 years trying to figure things out until it became apparent I needed TRT.
In a 5 year span I went from 190 to 315 while no doctor could tell me simple answers.
But these days things are pretty good.
I run my own business(real estate marketing) have a toddler and like most people trying to survive the fuckery of 2020 lol.
I used mainly train towards strength but all about getting jacked and tan these days haha.
But strength is still relatively decent.
Coming off a lower back strain, so having to workout around some stuff.
Most of this year I’ve dabbled in John meadows programming and I just started his 6 weeks high evolutionary program.
I’m in the midst of a new cut to finally drop down to around 215. I was 237 at the start of this year and basically let myself slowly gain weight one more time to fill out a little more over the stress of making business work during a pandemic lol.
I’ll probably post progress photos at the end off the cut, with maybe a 1/2 and 3/4 update.
Goal is to be best shape ever when I turn 40 in 2021.
In terms of lifts my maxes this year have been around a 500squat, 350 bench, and 600 trap bar deadlift.
I’ve chased numbers enough in the past I’m not really
concerned with that anymore.
39 in December and the last 2 years have been pretty consistent training wise.
I training in my garage unless things are super cold then it’s off to the local rec centre.
Current BW is around 258 and about 25-30% BF.
I normally just do the navy BF test since it’s close enough for tracking purposes.
I used to be a consistent 190ish and 12-15% BF but then I had my hormones go to shit and spent 5 years trying to figure things out until it became apparent I needed TRT.
In a 5 year span I went from 190 to 315 while no doctor could tell me simple answers.
But these days things are pretty good.
I run my own business(real estate marketing) have a toddler and like most people trying to survive the fuckery of 2020 lol.
I used mainly train towards strength but all about getting jacked and tan these days haha.
But strength is still relatively decent.
Coming off a lower back strain, so having to workout around some stuff.
Most of this year I’ve dabbled in John meadows programming and I just started his 6 weeks high evolutionary program.
I’m in the midst of a new cut to finally drop down to around 215. I was 237 at the start of this year and basically let myself slowly gain weight one more time to fill out a little more over the stress of making business work during a pandemic lol.
I’ll probably post progress photos at the end off the cut, with maybe a 1/2 and 3/4 update.
Goal is to be best shape ever when I turn 40 in 2021.
In terms of lifts my maxes this year have been around a 500squat, 350 bench, and 600 trap bar deadlift.
I’ve chased numbers enough in the past I’m not really
concerned with that anymore.
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- Joined: Sun Oct 11, 2020 4:00 pm
High Evolutionary - W1D1 Legs
Using some of the lower volume programs for my cut to help with recovery.
1. Standing Single Leg Curl -
70x20, 70x20
100x4
120x4
Right leg
140x8 @9.5
Dropset
110x7 @10+110x10 partials from stretched position
Left leg
140x9 @9.5
Dropset
110x9+110x10 partials from stretched position
Left leg surprisingly a little easier.
2. Hack Squat Machine
90x10
180x8
270x4
320x10 @7.5-8
345x11 @9
3. Leg Press
360x4
450x4
540x4
630x10 @9+630x7+630x5 - 20 second clusters
4. Stiff Leg Deadlift - 135x6, 185x10
3 second eccentric + 3/4 lockout.
Lower back felt decent, but wasn’t planning to push it.
1. Standing Single Leg Curl -
70x20, 70x20
100x4
120x4
Right leg
140x8 @9.5
Dropset
110x7 @10+110x10 partials from stretched position
Left leg
140x9 @9.5
Dropset
110x9+110x10 partials from stretched position
Left leg surprisingly a little easier.
2. Hack Squat Machine
90x10
180x8
270x4
320x10 @7.5-8
345x11 @9
3. Leg Press
360x4
450x4
540x4
630x10 @9+630x7+630x5 - 20 second clusters
4. Stiff Leg Deadlift - 135x6, 185x10
3 second eccentric + 3/4 lockout.
Lower back felt decent, but wasn’t planning to push it.
- Wilhelm
- Little Musk Ox
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Re: Journey to Jackedness
Welcome to the site, @FilmBuff
Thank you for adding your log.
Good lifting to you. \o/
Thank you for adding your log.
Good lifting to you. \o/
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- Posts: 119
- Joined: Sun Oct 11, 2020 4:00 pm
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- Registered User
- Posts: 119
- Joined: Sun Oct 11, 2020 4:00 pm
High Evolutionary - W1D2 - Chest/Shoulders/Abs
1. Decline Dumbbell Bench Press
25x20
45x15
65x4
80x4
100x10 @9.5
100x9 @10
Drop set 70x6 @10
I’m going to need to get more 10lb plates so I can start making some bigger DBs.
2. Decline Bench Press
135x6
185x6
205x4
225x8 @7.5
255x8 @10
3. High To Low Cable Crossover
50x10
20 second cluster set
80x10 @7.5+80x14 @9.5+80x10 @10
4. Pec Minor Dips - 0x9 @10, 0x8 @9.5, 0x8 @10
First time doing these so took some getting used to but they were definitely hitting lower and outer chest hard.
5. Cable Reverse Fly
20x22 @9, 20x20 @9.5, 20x20 @10
I did this single armed to really focus in on my rear delts and to say they were pumped would be an understatement.
6. Heavy Partial Side Lateral Raise
40x20 @9.5, 40x20 @10, 40x20 @10
These great pretty intense the last 5 reps.
7. Incline Y Raise - 10x18 @9.5, 10x17 @10
After all the heavy partials these are pretty gnarly.
8. Kneeling Cable Crunch
120x15
150x13 @9, 150x13 @9.5, 150x12 @10, 150x11 @10
Abs were cramping the last couple sets, so definitely hitting the target on these.
All in all a solid day. Could barely move my shoulders after, in a good way of course, and now onto back tomorrow.
25x20
45x15
65x4
80x4
100x10 @9.5
100x9 @10
Drop set 70x6 @10
I’m going to need to get more 10lb plates so I can start making some bigger DBs.
2. Decline Bench Press
135x6
185x6
205x4
225x8 @7.5
255x8 @10
3. High To Low Cable Crossover
50x10
20 second cluster set
80x10 @7.5+80x14 @9.5+80x10 @10
4. Pec Minor Dips - 0x9 @10, 0x8 @9.5, 0x8 @10
First time doing these so took some getting used to but they were definitely hitting lower and outer chest hard.
5. Cable Reverse Fly
20x22 @9, 20x20 @9.5, 20x20 @10
I did this single armed to really focus in on my rear delts and to say they were pumped would be an understatement.
6. Heavy Partial Side Lateral Raise
40x20 @9.5, 40x20 @10, 40x20 @10
These great pretty intense the last 5 reps.
7. Incline Y Raise - 10x18 @9.5, 10x17 @10
After all the heavy partials these are pretty gnarly.
8. Kneeling Cable Crunch
120x15
150x13 @9, 150x13 @9.5, 150x12 @10, 150x11 @10
Abs were cramping the last couple sets, so definitely hitting the target on these.
All in all a solid day. Could barely move my shoulders after, in a good way of course, and now onto back tomorrow.
Last edited by FilmBuff on Mon Oct 12, 2020 6:01 pm, edited 1 time in total.
- Renascent
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- Age: 39
Re: Journey to Jackedness
What are the pec minor dips for?
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Re: Journey to Jackedness
It’s just a different variation of a dip where it’s ultra focus on the lower/outer chest and sends a bunch of blood in there.
So in this instance it was basically a chest finisher.
There’s a couple different options.
1 is keeping the arms straight so it’s basically all
Chest.
Another you can do is doing dips with the legs forward and then you basically do a normal dip motion, but it’s also a lot more focused on the chest.
My upper chest is pretty decent now, so throwing in more variations to try to fill things out overall.
- Renascent
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- Age: 39
Re: Journey to Jackedness
Gotcha.FilmBuff wrote: ↑Mon Oct 12, 2020 6:00 pmIt’s just a different variation of a dip where it’s ultra focus on the lower/outer chest and sends a bunch of blood in there.
So in this instance it was basically a chest finisher.
There’s a couple different options.
1 is keeping the arms straight so it’s basically all
Chest.
Another you can do is doing dips with the legs forward and then you basically do a normal dip motion, but it’s also a lot more focused on the chest.
My upper chest is pretty decent now, so throwing in more variations to try to fill things out overall.
I never knew there was a way to isolate -- or preferentially focus on -- pec minor, so it never occurred to me to look. Might have to give those a try.
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Re: Journey to Jackedness
@Renascent
Here’s a couple of John meadows videos regarding the form.
I’d say it’s more noticeable after all extra chest work.
Here’s a couple of John meadows videos regarding the form.
I’d say it’s more noticeable after all extra chest work.
- Renascent
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Re: Journey to Jackedness
No problem.
Yeah his stuff is quite enjoyable to watch.
He’s very practical and matter of fact and I like how he sequences exercises and discussing his philosophy on movements and programming.
Some of his shit is brutal as hell, but it’s always fun.
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High Evolutionary - W1D3 - Back
1. Meadows Row
25x15, 50x10, 75x4, 85x15 @9.5, 105x8 @10
Always love me some meadows rows. Pump is pretty gnarly every time.
2. Banded Pullup - 9, 8, 7
Need to get a proper pull-up bar mounted, using my barbell on my rack is kinda funky.
Today was a gray and orange band
3. Straight-Arm Lat Pulldown - 20x10, 30x10, 30x10
Normally these would be banded dumbbell pullovers, but I need to get a 40lb dB. I have a 25 and 65 hex.
I can do the 65, but it’s a tad awkward to setup.
Still got the desired stretch from these, but I prefer rope pullovers or the banded dB.
4. One Arm Lat Pulldown - 80x4, 110x10 @9.5, 110x10 @10
Lateral flexion on these really pumps the lat full of blood, baby lat cramps after.
5. Rear Deltoid Row
50x4
100x14 @9.5
140x10 @10+100x12 @10
6. BW Hyperextension - 18 and 16 reps both to failure.
7. Lying Leg Raise - 15, 12, 9, 8
These felt decent. Sometimes my hip flexors still take over a bit, so I need to be a little mindful to ensure I’m actually curling my abs.
I’ll be having back doms tomorrow for sure.
25x15, 50x10, 75x4, 85x15 @9.5, 105x8 @10
Always love me some meadows rows. Pump is pretty gnarly every time.
2. Banded Pullup - 9, 8, 7
Need to get a proper pull-up bar mounted, using my barbell on my rack is kinda funky.
Today was a gray and orange band
3. Straight-Arm Lat Pulldown - 20x10, 30x10, 30x10
Normally these would be banded dumbbell pullovers, but I need to get a 40lb dB. I have a 25 and 65 hex.
I can do the 65, but it’s a tad awkward to setup.
Still got the desired stretch from these, but I prefer rope pullovers or the banded dB.
4. One Arm Lat Pulldown - 80x4, 110x10 @9.5, 110x10 @10
Lateral flexion on these really pumps the lat full of blood, baby lat cramps after.
5. Rear Deltoid Row
50x4
100x14 @9.5
140x10 @10+100x12 @10
6. BW Hyperextension - 18 and 16 reps both to failure.
7. Lying Leg Raise - 15, 12, 9, 8
These felt decent. Sometimes my hip flexors still take over a bit, so I need to be a little mindful to ensure I’m actually curling my abs.
I’ll be having back doms tomorrow for sure.
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- Joined: Sun Oct 11, 2020 4:00 pm
High Evolutionary - W1D4 - Arms
1. Drag Curl - 20x16, 30x15, 40x15, 50x13 @10, 50x12 @10, 50x11 @10
2. Dumbbell Preacher Curl - 25x10 @9.5, 25x10 @10, 25x10 @10
3. Hammer Curl - 25x12 @10, 25x9 @10, 25x8 @10
4. Rope Pushdown - 70x15, 110x12 @8, 120x10 @9.5, 120x10 @10, 120x9 @10
5. Cable Tricep Pushdown (Dual Single Handles) - 70x10, 100x10, 120x12, 140x12 @9.5, 140x12 @9.5, 140x12 @10
6. Overhead Tricep Rope Extension - 100x10 @10, 100x8 @10, 100x7 @10
Solid day. I haven’t done drag curls before but really
Enjoyed them.
Legs again tomorrow to close out the week and then week 2 chest/shoulders gets hit twice.
2. Dumbbell Preacher Curl - 25x10 @9.5, 25x10 @10, 25x10 @10
3. Hammer Curl - 25x12 @10, 25x9 @10, 25x8 @10
4. Rope Pushdown - 70x15, 110x12 @8, 120x10 @9.5, 120x10 @10, 120x9 @10
5. Cable Tricep Pushdown (Dual Single Handles) - 70x10, 100x10, 120x12, 140x12 @9.5, 140x12 @9.5, 140x12 @10
6. Overhead Tricep Rope Extension - 100x10 @10, 100x8 @10, 100x7 @10
Solid day. I haven’t done drag curls before but really
Enjoyed them.
Legs again tomorrow to close out the week and then week 2 chest/shoulders gets hit twice.
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High Evolutionary- W1D5 - Legs
Closed the week out in style and I look forward to not being able to walk This weekend.
To say I’m happy to not see legs for 5-6 days would be an understatement.
1. Standing Single Leg Curl
50x20, 70x20, 100x4, 120x4
140x10 @9.5,
140x10 @10+110x10+110x10
140x10 @10+110x10+110x10
2nd cluster is 10 partials from the stretched position.
2. Hack Squat Machine
Warmups
90x10, 180x8, 270x4,
Work sets
320x10, 350x10 @9.5, 350x10 @10+350x7 @10+350x5 @10
The cluster set was pretty intense.
3. Stiff Leg Dumbbell Deadlift - 5 second eccentrics - 65x10 @9.5, 65x9 @10
Legs were super wobbly so this was all I could muster weight wise.
4. Dumbbell Bulgarian Split Squat - 40x10, 40x10
At this point this is just evil.
My legs feel low key on fire and it’s been like 30 minutes since I trained.
To say I’m happy to not see legs for 5-6 days would be an understatement.
1. Standing Single Leg Curl
50x20, 70x20, 100x4, 120x4
140x10 @9.5,
140x10 @10+110x10+110x10
140x10 @10+110x10+110x10
2nd cluster is 10 partials from the stretched position.
2. Hack Squat Machine
Warmups
90x10, 180x8, 270x4,
Work sets
320x10, 350x10 @9.5, 350x10 @10+350x7 @10+350x5 @10
The cluster set was pretty intense.
3. Stiff Leg Dumbbell Deadlift - 5 second eccentrics - 65x10 @9.5, 65x9 @10
Legs were super wobbly so this was all I could muster weight wise.
4. Dumbbell Bulgarian Split Squat - 40x10, 40x10
At this point this is just evil.
My legs feel low key on fire and it’s been like 30 minutes since I trained.
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High Evolutionary - W2D1 - Chest/Shoulders/Abs
1. Slight Incline Dumbbell Press
40x17, 65x13, 80x4,
100x10 @7.5, 110x10 @10
Gonna need some 120s in the near future.
2. Incline Bench Press - 135x5, 185x3, 235x8 @8.5, 250x7 @10
3. Incline Stretch Push Up - 11, 10, 7
Sets to failure.
Chest fried.
Superset
4a. Weighted Dip - 0x13 @10, 0x12 @10, 0x9 @10
4b. Rear Lateral Raise - 20x20 @9.5, 20x20 @10, 20x20 @10
Dead. Last few reps of 3 set of rear laterals were partials.
5. Incline Y Raise
15x15 @9.5, 15x15 @10, 15x15 @10
Last few reps were partials on set 3.
6. Landmine Shoulder Press
10x10, 25x5, 50x3,
75x8 @9, 75x8 @9.5, 75x8 @10
I look forward to not being able to raise my
Arms past 15 degrees this weekend.
Serratus got way more pumped than i expected during these.
7. Kneeling Cable Crunch
120x10,
150x20 @9+150x7 @9.5+150x7+150x6 - Myo Reps
This was a diabolical day.
40x17, 65x13, 80x4,
100x10 @7.5, 110x10 @10
Gonna need some 120s in the near future.
2. Incline Bench Press - 135x5, 185x3, 235x8 @8.5, 250x7 @10
3. Incline Stretch Push Up - 11, 10, 7
Sets to failure.
Chest fried.
Superset
4a. Weighted Dip - 0x13 @10, 0x12 @10, 0x9 @10
4b. Rear Lateral Raise - 20x20 @9.5, 20x20 @10, 20x20 @10
Dead. Last few reps of 3 set of rear laterals were partials.
5. Incline Y Raise
15x15 @9.5, 15x15 @10, 15x15 @10
Last few reps were partials on set 3.
6. Landmine Shoulder Press
10x10, 25x5, 50x3,
75x8 @9, 75x8 @9.5, 75x8 @10
I look forward to not being able to raise my
Arms past 15 degrees this weekend.
Serratus got way more pumped than i expected during these.
7. Kneeling Cable Crunch
120x10,
150x20 @9+150x7 @9.5+150x7+150x6 - Myo Reps
This was a diabolical day.
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High Evolutionary - W2D2 - Back
1. Meadows Row
Feeder sets
25x15
50x10
75x4
Work sets
95x12 @10
115x8 @10
+10lbs on both top sets from last week.
2. Banded Pullup - 3, 10, 9, 8
Gray+Orange
All sets to failure except the 3 rep feeder set obviously.
+1 rep on all sets.
3. Banded Dumbbell Pullover
25x10 @9, 25x10 @9.5
Used an orange band this week. Still a bit of a pain to setup but I do enjoy the exercise.
4. Rack Pull
Feeders
135x4
225x4
255x3
Work sets
275x8 @8.5
275x8 @9
275x8 @9.5
275x8 @10
I really shot rack pulls with the tweak John suggests on actively engaging the lats through the pulls. Gives a solid pump to whole back.
Lower back is feeling good. These were tough but not bad.
Looks like I can start loading the lower back hard again.
However I’ll probably keep squats out of rotation for a while longer.
5. Rear Deltoid Row
Feeder- 50x4
Work sets
110x15 @9
150x11 @10+110x10 @10
+10lbs on both work sets and the drop.
All in all a solid day.
John meadows rack pulls
Feeder sets
25x15
50x10
75x4
Work sets
95x12 @10
115x8 @10
+10lbs on both top sets from last week.
2. Banded Pullup - 3, 10, 9, 8
Gray+Orange
All sets to failure except the 3 rep feeder set obviously.
+1 rep on all sets.
3. Banded Dumbbell Pullover
25x10 @9, 25x10 @9.5
Used an orange band this week. Still a bit of a pain to setup but I do enjoy the exercise.
4. Rack Pull
Feeders
135x4
225x4
255x3
Work sets
275x8 @8.5
275x8 @9
275x8 @9.5
275x8 @10
I really shot rack pulls with the tweak John suggests on actively engaging the lats through the pulls. Gives a solid pump to whole back.
Lower back is feeling good. These were tough but not bad.
Looks like I can start loading the lower back hard again.
However I’ll probably keep squats out of rotation for a while longer.
5. Rear Deltoid Row
Feeder- 50x4
Work sets
110x15 @9
150x11 @10+110x10 @10
+10lbs on both work sets and the drop.
All in all a solid day.
John meadows rack pulls
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High Evolutionary - W2D3 - Arms
High Evolutionary- W2D3 - Arms
1. Drag Curl
Feeders
20x15, 30x8, 40x8
Work sets
50x15 @9.5, 50x15 @10, 50x15 @10
2. Dumbbell Preacher Curl
25x12 @9.5, 25x12 @10, 25x12 @10
3. Hammer Curl
30x8 @9.5, 30x8 @10, 30x8 @10
4. Rope Pushdown
Feeder
100x13
Work sets
120x10 @9, 120x10 @9.5, 120x10 @10
5. Cable Tricep Pushdown (Dual Single Handles)
Feeder
120x12
145x12 @9.5, 145x12 @10, 145x8 @10
6. Overhead Tricep Rope Extension
100x10 @10, 100x9 @10, 100x8 @10
Back to the grind of legs tomorrow.
1. Drag Curl
Feeders
20x15, 30x8, 40x8
Work sets
50x15 @9.5, 50x15 @10, 50x15 @10
2. Dumbbell Preacher Curl
25x12 @9.5, 25x12 @10, 25x12 @10
3. Hammer Curl
30x8 @9.5, 30x8 @10, 30x8 @10
4. Rope Pushdown
Feeder
100x13
Work sets
120x10 @9, 120x10 @9.5, 120x10 @10
5. Cable Tricep Pushdown (Dual Single Handles)
Feeder
120x12
145x12 @9.5, 145x12 @10, 145x8 @10
6. Overhead Tricep Rope Extension
100x10 @10, 100x9 @10, 100x8 @10
Back to the grind of legs tomorrow.
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Re: Journey to Jackedness
Just realized I haven’t deloaded properly for probably 7 weeks which is my upper limit.
The back tweak 2 weeks ago should’ve been my cue to deload vs pushing ahead lol.
Woke up yesterday feeling a little run down with zero desire do train.
I’m almost a month into my diet too, so probably time to adjust my training volume to accommodate the lack of calories.
The back tweak 2 weeks ago should’ve been my cue to deload vs pushing ahead lol.
Woke up yesterday feeling a little run down with zero desire do train.
I’m almost a month into my diet too, so probably time to adjust my training volume to accommodate the lack of calories.
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Back at it
Feeling decent after my week off from lifting.
Going with a different approach for a while.
Squat (Barbell)
Set 1: 135 lb × 8
Set 2: 185 lb × 6
Set 3: 225 lb × 4
Set 4: 275 lb × 3
Set 5: 315 lb × 1
Set 6: 365 lb × 5 @ 7.5
Set 7: 335 lb × 8 @ 7.5
Set 8: 335 lb × 8 @ 8.5
Overhead Press (Barbell)
Set 1: 45 lb × 15
Set 2: 65 lb × 8
Set 3: 95 lb × 5
Set 4: 125 lb × 8 @ 7.5
Set 5: 125 lb × 8 @ 8
Glute Ham Raise
Set 1: 8 reps @ 7
Set 2: 8 reps @ 7
Set 3: 8 reps @ 7.5
Wide grip Rear Delt Row
Set 1: 50 lb × 13
Set 2: 120 lb × 13 @ 8.5
Set 3: 120 lb × 13 @ 9
Set 4: 120 lb × 12 @ 9.5
Hammer Curl (Dumbbell)
Set 1: 25 lb × 20 @ 10
Set 2: 25 lb × 18 @ 10
Set 3: 25 lb × 16 @ 10
Going with a different approach for a while.
Squat (Barbell)
Set 1: 135 lb × 8
Set 2: 185 lb × 6
Set 3: 225 lb × 4
Set 4: 275 lb × 3
Set 5: 315 lb × 1
Set 6: 365 lb × 5 @ 7.5
Set 7: 335 lb × 8 @ 7.5
Set 8: 335 lb × 8 @ 8.5
Overhead Press (Barbell)
Set 1: 45 lb × 15
Set 2: 65 lb × 8
Set 3: 95 lb × 5
Set 4: 125 lb × 8 @ 7.5
Set 5: 125 lb × 8 @ 8
Glute Ham Raise
Set 1: 8 reps @ 7
Set 2: 8 reps @ 7
Set 3: 8 reps @ 7.5
Wide grip Rear Delt Row
Set 1: 50 lb × 13
Set 2: 120 lb × 13 @ 8.5
Set 3: 120 lb × 13 @ 9
Set 4: 120 lb × 12 @ 9.5
Hammer Curl (Dumbbell)
Set 1: 25 lb × 20 @ 10
Set 2: 25 lb × 18 @ 10
Set 3: 25 lb × 16 @ 10
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M1W1D2
1. Deadlift
Warmups
135x8, 185x5, 225x3, 275x3, 315x1, 365x1,
Work sets
405x4 @8, 405x4 @8.5, 405x4 @9
2 sets mixed grip, 1 with straps.
Still gotta watch out for my forearms so we will see How they feel tomorrow.
Grip was a tad iffy.
2. Bench Press
Warmups
45x20, 95x8, 135x5, 185x3, 225x1, 265x1
Top set
295x3 @8
Back off sets
225x10 @7.5, 225x10 @8
Goal was for 275-95x3 @ 8.5 top set
Top set paused.
Pretty easy across the board.
3. Standing Banded Hip Abduction - 15, 15, 15
Red mini + 1 second iso hold on each rep.
4. Banded Pullups - 6, 6, 6, 6
One day I’ll be able to do weighted again haha.
Warmups
135x8, 185x5, 225x3, 275x3, 315x1, 365x1,
Work sets
405x4 @8, 405x4 @8.5, 405x4 @9
2 sets mixed grip, 1 with straps.
Still gotta watch out for my forearms so we will see How they feel tomorrow.
Grip was a tad iffy.
2. Bench Press
Warmups
45x20, 95x8, 135x5, 185x3, 225x1, 265x1
Top set
295x3 @8
Back off sets
225x10 @7.5, 225x10 @8
Goal was for 275-95x3 @ 8.5 top set
Top set paused.
Pretty easy across the board.
3. Standing Banded Hip Abduction - 15, 15, 15
Red mini + 1 second iso hold on each rep.
4. Banded Pullups - 6, 6, 6, 6
One day I’ll be able to do weighted again haha.