Chasing Hippolyta

[DoubleBreastedAmazon]

Autumn/Winter Cycle
Week 8, Session 4
22-Jan
BW: 147.1
Mens. Cycle Day: D8

Front squats
Weight: 190, 140, 145, 145,
Reps: 1, 10, 10, 10,
RPE: 8.5, 7, 8, 8,
Total tonnage: 4490

Low Bar Squat
Giant Set - 1 min rests
Weight 115 115 115 115 115
Reps 19 15 12 12 12
Total tonnage: 8050
Total reps: 70

TnG Bench
Weight: 155, 115, 120, 125
Reps: 1, 10, 10, 10
RPE: 9, 7 7.5, 8
Total tonnage: 3755

Inclince Dumbbell Bench Press
Giant Set - 1 min rests
Weight: 25, 25, 25, 25, 25
Reps: 21, 15, 12, 12, 10
Total tonnage: 1750
Total reps: 70

Comments:Decent session. Good session, mostly. Front squats went well - then got to try a giant set on LBS. I had been debating between a giant set and drop sets on LBS, but went with the giant set cause it's the lighter load of the 2 and after FSs I figured it was the better choice. They went pretty well - I was definitely too conservative with the weight selection. TnG was messy to start, but I got things sorted a bit toward the end.

[DoubleBreastedAmazon]

Wednesday's Session
Autumn/Winter Cycle
Week 8, Session 5
23-Jan
BW: 146.6
Mens. Cycle Day: D9

Standing Arnold Presses
Weight: 20, 20, 20
Reps: 10, 10, 10
Total tonnage: 600

Lateral Raise
Weight: 15, 15, 15, 15, 15
Reps: 10, 9, 7, 7, 7
Total tonnage: 600

EZ-Bar Overhead Tricep Extension
Giant sets - 1m rests
Weight: 15, 15, 15
Reps: 22, 20, 18
Total tonnage: 900
Total res: 60

Spider Curls
Weight: 15, 15, 15
Reps: 9, 9, 9
Total tonnage: 405


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Thursday's Session
Autumn/Winter Cycle
Week 8, Session 6
24-Jan
BW: 145.1
Mens. Cycle Day: D8

Assisted Pull ups
Weight: -35, -25, -25, -25, -30
Reps: 10, 8, 7, 6, 7
Total reps: 38

Low Bar Good Morning
Weight: 105, 115, 115, 120, 120
Reps: 10, 10, 10, 7, 8
RPE: 7, 8, 8, 8, 8
Total tonnage: 5150

Lying Hamstring Curl
Giant sets - 45s rests
Weight: 45, 45, 45, 45, 45, 45, 45
Hamstring Reps 17, 12, 8, 7, 7, 8, 7
Total tonnage: 2970
Total reps: 66

1-Arm Dumbbell Rows
Weight: 45, 45, 45, 45, 45
Reps :10, 10, 10, 9, 8
Total tonnage: 2115

Close Grip Barbell Curl
Weight: 30, 30, 30, 30, 30, 30, 30
Reps: 16, 12, 11, 10, 10, 11, 12
Total tonnage: 2460
Total reps: 82




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Friday's Session
Autumn/Winter Cycle
Week 8, Cardio 1
25-Jan
BW: 145.0
Mens. Cycle Day: D9

Row Machine
Time: 12m
Pace: 42m/s

[mgil]

Sounds like it was one of those days you needed the gym just to burn through some stress.

[DoubleBreastedAmazon]

Sounds like it was one of those days you needed the gym just to burn through some stress.

Which, the cardio sess?

[mgil]

Sounds like it was one of those days you needed the gym just to burn through some stress.

Which, the cardio sess?

The 1/22/2019. I forgot to make a reference.

Cardio can work also!

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 4, Session 1
26-Jan
BW: 146.3
Mens. Cycle Day: D12

High Bar Squats
Weight: 255, 200, 205, 205, 205
Reps: 1, 10, 10, 9 10
RPE: 8.5, 7.5, 8.5, 8.5, 9
Total tonnage: 8200

Lying Leg Press
Giant Set - 1min rests
Weight: 227, 227, 227, 227, 227, 227, 227
Reps: 19, 18, 16, 12, 13, 13, 14
Total tonnage: 23835
Total reps: 105

Wide Grip Bench
Weight: 160, 130, 130, 130, 130
Reps: 1, 10, 10, 10, 10
RPE: 9, 8, 9, 9, 10
Total tonnage: 5360

Flat Bench Dumbbell Flys
Weight: 25, 25, 25, 25
Reps: 10, 10, 10, 10
Total tonnage: 1000

Flat Dumbbell Bench Press
Weight: 35, 35, 35, 35
Reps: 12, 12, 12, 12
Total tonnage: 1680

Preacher Curls
Weight: 45, 45, 45
Reps: 8, 8, 8
Total tonnage: 1080

Comments: Great session today!

[DoubleBreastedAmazon]

Sounds like it was one of those days you needed the gym just to burn through some stress.

Which, the cardio sess?

The 1/22/2019. I forgot to make a reference.

Cardio can work also!

Hahahaha! Yeah, totally! How'd you get that from my vid? .....I was deff in a mood....

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 8, Session 2
27-Jan
BW: 145
Mens. Cycle Day: D13

Sumo Deadlift
Weight: 310, 265, 265, 265, 265, 265, 265, 245
Reps: 1, 10, 5, 7, 8, 8, 8, 7
RPE: 8, 8.5, 6, 7, 8, 9, 9, 8
Total tonnage: 14215

Seated Overhead Press
Weight: 70, 70, 70, 70
Reps: 10, 10, 9, 8
Total tonnage: 2590

Dumbbell Rear Lateral Raise
Weight: 15, 15, 15, 15, 15, 15
Reps: 12, 12, 12, 12, 10, 10
Total tonnage: 1020

Assisted Dips
Weight: -37.5, -37.5, -37.5, -37.5, -37.5, -37.5
Reps: 10, 10, 10, 10, 8, 8

Dumbbell Facepull
Weight: 20, 20, 20, 20, 20, 20
Reps: 9, 8, 8, 8, 8, 8
Total tonnage: 980

Comments: Intense session. Had some major grip issues - not sure why. Meh. Set a PR on my first set of sumos, but couldn't keep the volume up with my failing grip and once i switched to using straps I was thoroughly wiped out.

[DoubleBreastedAmazon]

Autumn/Winter Cycle
Week 9, Session 3
29-Jan
BW: not taken
Mens. Cycle Day: D15

Front squats
Weight: 195 145 145 150 150
Reps: 1 10 10 9 8
RPE: 8.5 8 8 8 8
Total tonnage: 5645

Low Bar Squat
Giant Set - 1 min rests
Weight: 125, 125, 125, 125, 125, 125
Reps: 15, 12, 12, 10, 10, 9
Total tonnage: 8500
Total reps: 68

Flat Bench Dumbbell Press
Weight: 35, 35
Reps: 12, 12
Total tonnage: 840

Comments: First day in Aspen at ~11k above sea level. I found a crossfit gym to train in, but they were closing shortly after I arrived, so I only had time for squats. Took a conservative approach to training due the altitude and travel fatigue.


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Autumn/Winter Cycle
Week 9, Session 4
31-Jan
BW: not taken
Mens. Cycle Day: D17

Dumbbell Romanian Deadlifts
Weight: 50, 50, 50, 50, 50, 50
Reps: 10, 10, 10, 10, 10, 10
Total tonnage: 3000

Standing Arnold Presses
Weight: 25, 25, 25, 25
Reps: 10, 10, 10, 10
Total tonnage: 1000

Flat Dumbbell Bench Press
Weight: 35, 35, 35, 35
Reps: 10, 10, 10, 10
Total tonnage: 1400

Incline Dumbbell Bench Press
Giant Set - 1 min rests
Weight : 25, 25, 25, 25, 25, 25, 25, 25
Reps: 16, 13, 13, 12, 12, 12, 13, 12
Total tonnage: 2575
Total reps: 103

Lateral Raise
Weight: 15, 15, 15, 15, 15
Reps: 8, 8, 8, 8, 8
Total tonnage: 600

Unilateral Cable Hamstring Curl
Giant Set – 45s rests
Weight: 12.5, 12.5, 12.5, 12.5, 12.5, 12.5
Reps: 12, 15, 15, 15, 12, 12
Total tonnage: 1012.5
Total reps: 81

Cable Pull Downs
Weight: 90, 90, 90, 90, 90, 90
Reps: 8, 8, 8, 8, 8, 8
Total tonnage: 4320
Total reps: 48

1-Arm Dumbbell Rows
Weight: 45, 45, 45, 45, 45, 45
Reps: 7, 8, 9, 10, 11, 11
Total tonnage: 2520

Close Grip Cable Curls
Giant Set – 1m rests
Weight: 25, 15, 15, 15, 15, 15, 15, 15
Reps: 10, 14, 14, 14, 13, 12, 11, 12
Total tonnage: 1600
Total reps: 100

Close 'Grip' Push Ups
Reps: 7, 8, 8, 7
Total reps: 30


Comments: Trained in the hotel gym, so had to make due with limited equipment. Since I skipped Wed’s session I combined as much from that session into Thurs’.


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Autumn/Winter Cycle
Week 10, Session 1
2-Feb
BW: not taken
Mens. Cycle Day: D19

High Bar Squats
Weight: 205, 205, 205, 205, 195, 195
Reps: 5, 7, 7, 6, 9, 8
RPE: 7, 8.5, 8.5, 8.5, 8.5, 8.5
Total tonnage: 8440

Seated Leg Press
Giant Set - 1min rests
Weight: 175, 175, 175, 175, 175, 175
Reps: 14, 10, 10, 10, 10, 8
Total tonnage: 10850
Total reps: 62

Wide Grip Bench
Weight 130 130 130 130 115
Reps 7 6 8 8 10
RPE: 8, 8, 8.5, 8.5, 7.5
Total tonnage: 4920

Flat Bench Dumbbell Flys
Weight: 25, 25, 25
Reps: 8, 8, 8
Total tonnage: 600

Flat Dumbbell Bench Press
Weight: 25, 40, 40, 40
Reps: 14, 8, 8, 8
Total tonnage: 1310

Comments: Found a rec center in Aspen that was better equipped for my needs than the Crossfit gym I trained at in the beginning of the week. I was glad to get a full barbell session in, but I was pretty wiped out and still feeling the altitude. I got a decent session in, but not a big improvement over the previous week (at home).




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Monday’s Session
Autumn/Winter Cycle
Week 10, Session 2
4-Feb
BW: not taken
Mens. Cycle Day: D21

Sumo Deadlift
Weight: 310, 265, 265, 265, 265, 265, 265 225
Reps: 1, 10, 9, 8, 8, 6, 5, 10
RPE: 8, 8.5, 9, 8.5, 9, 9, 8.5, 7
Total tonnage: 14750

Seated Overhead Press
Weight : 75, 75, 75, 75
Reps: 10, 9, 7, 6
Total tonnage: 2400

Dumbbell Rear Lateral Raise
Weight: 15, 15, 15, 15, 15, 15
Reps: 12, 12, 12, 12, 12, 10
Total tonnage: 1050

Assisted Dips
Weight: -35, -35, -35, -35, -35, -35, -35
Reps: 10, 9, 8, 7, 6, 6, 6
Total reps: 52




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Today’s Session
Autumn/Winter Cycle
Week 10, Session 3
5-Feb
BW: not taken
Mens. Cycle Day: D22

Assisted Chin Ups (bands)
Reps: 1, 2, 8, 6, 6, 6, 6
Total Reps: 35

Standing Arnold Presses
Weight: 25, 25, 25, 25
Reps: 10, 11, 11, 10
Total tonnage: 1050

Close Grip EZ-Bar Curl
Giant Set - 1min rests
Weight: 25, 25, 25, 25, 25, 25, 25
Reps: 15, 12, 12, 12, 12, 12, 12
Total tonnage: 2175
Total reos: 87

Dumbbell Facepull
Weight: 25, 25, 25, 25, 25, 25
Reps: 7, 7, 7, 7, 7, 7
Total tonnage: 1050

[DoubleBreastedAmazon]

Autumn/Winter Cycle
Week 10, Session 4
6-Feb
BW: 14.5
Mens. Cycle Day: D23

Front squats
Weight: 200, 150, 150, 150, 150, 150
Reps: 1, 9, 8, 8, 8, 8
RPE: 8, 8, 9, 9, 9, 9
Total tonnage: 6350

Low Bar Squat
Giant Set - 1 min rests
Weight: 135, 135, 135, 135, 135, 135, 135, 135, 135
Reps: 15, 11, 9, 8, 8, 8, 7, 7, 7
Total tonnage: 10800
Total reps: 80

TnG Bench
Weight: 155, 125, 127.5, 130, 130
Reps: 1, 9, 9, 9, 9
RPE: 9, 8.5, 9, 9, 9
Total tonnage: 4767.5

Inclince Dumbbell Bench Press
Giant Set - 1 min rests
Weight: 30, 30, 30, 30, 30, 30, 30, 30, 30, 30, 30
Reps: 15, 11, 10, 9, 9, 9, 9, 8, 8, 8, 8
Total tonnage: 3120
Total reps: 104

Comments: Good session, but still underperforming a bit. FS were subpar RPE and volume wise. LBS giant set was fine - though profoundly exhausting - basically cardio . TnG and incline DB bench giant sets were fine too.




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Today's Session
Autumn/Winter Cycle
Week 10, Session 5
7-Feb
BW: not taken
Mens. Cycle Day: D24

Assisted Pull ups
Weight: -25, -25, -25, -25, -25, -25, -31.7
Reps: 7, 7, 6, 6, 6, 6, 6
Total reps: 44

Low Bar Good Morning
Weight: 125, 125, 125, 125, 125, 125
Reps: 8, 8, 7, 8, 8, 8
RPE: 8, 8, 8, 8, 8, 8
Total tonnage: 5875

Seated Hamstring Curl
Giant sets - 45s rests
Weight: 60, 60, 60, 60, 60, 60, 60, 60
Reps: 14, 12, 10, 10, 10, 9, 9, 8
Total tonnage: 4920
Total reps: 82

Seated Cable Rows (close grip with pause)
Weight: 27.5, 32.5, 35, 35, 35, 35
Reps: 10, 10, 10, 10, 10, 10
Total tonnage: 2000

EZ-Bar Overhead Tricep Extension
Giant sets - 1m rests
Weight: 30, 30, 30, 30, 30, 30, 30
Reps: 12, 12, 12, 11, 11, 10, 10
Total tonnage: 2340
Total res: 78

[mgil]

I was impressed by your good mornings.

[Allentown]

I was impressed by your good mornings.

I am afraid to film mine because I suspect I get about half as far down as that...

[DoubleBreastedAmazon]

I was impressed by your good mornings.

@mgil Thanks, man!

I was impressed by your good mornings.

I am afraid to film mine because I suspect I get about half as far down as that...

@Allentown I feel you! TBH I never feel like I am doing these correctly - I often think my knees are too bent and I don't get low enough, but the vids help keep me honest .... hahahah

In any event, thanks all for the vote of confidence!

[damufunman]

I was impressed by your good mornings.

@mgil Thanks, man!

I was impressed by your good mornings.

I am afraid to film mine because I suspect I get about half as far down as that...

@Allentown I feel you! TBH I never feel like I am doing these correctly - I often think my knees are too bent and I don't get low enough, but the vids help keep me honest .... hahahah

In any event, thanks all for the vote of confidence!

Are you doing these more for hamstrings/glutes or back?

[DoubleBreastedAmazon]

Are you doing these more for hamstrings/glutes or back?

@damufunman hamstrings

[DoubleBreastedAmazon]

Autumn/Winter Cycle
Week 11, Session 1
9-Feb
BW: not taken
Mens. Cycle Day: D26

High Bar Squats
Weight: 255, 205, 207.5, 210, 210, 210
Reps: 1, 9, 9, 8, 9, 8,
RPE: 9, 8.5, 9, 9, 9, 9
Total tonnage: 9217.5

Layer Leg Press
Giant Set - 1min rests
Weight 222 232 232 232 232 232 232 232 232
Reps 18 15 14 12 12 12 12 9 10
Total tonnage: 26268
Total reps: 114

Wide Grip Bench
Weight: 135, 135, 135, 135
Reps: 9, 9, 9, 9
RPE: 9, 9, 9, 10
Total tonnage: 4860

Flat Bench Dumbbell Flys
Weight: 25, 25, 25, 25
Reps: 10, 10, 10, 10
Total tonnage: 1000

Flat Dumbbell Bench Press
Weight: 40, 40, 40, 40
Reps: 10, 10, 10, 9
Total tonnage: 1310

Preacher Curl
Weight: 45, 45, 45
Reps: 8, 8, 8
Total tonnage: 1080

Comments: Good session. Bench felt solid as fuck (minus my failing my opening single, but that was clearly a form issue). That's all!

[DoubleBreastedAmazon]

Autumn/Winter Cycle
Week 11, Session 2
11-Feb
BW: not taken
Mens. Cycle Day: D27

Seated Overhead Press
Weight: 75, 75, 75, 75
Reps: 10, 9, 8, 8
Total tonnage: 2625

Dumbbell Rear Lateral Raise
Weight: 20, 20, 20, 20, 20, 20, 20
Reps: 10, 10, 10, 10, 10, 10, 10
Total tonnage: 1400

Dumbbell Facepull
Weight: 20, 20, 20, 20, 20, 20
Reps: 8, 9, 9, 8, 8, 8
Total tonnage: 1000

Close Grip Barbell Curl
Giant set – 1 min rests
Weight: 35, 35, 35, 35, 35, 35, 35, 35, 35
Reps: 15, 12, 10, 10, 10, 7, 9, 9, 11
Total tonnage: 3255
Total reps: 93


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Monday’s Session
Autumn/Winter Cycle
Week 11, Session 3
12-Feb
BW: 147.5
Mens. Cycle Day: D28

Sumo Deadlift
Weight: 315, 267.5, 267.5, 270, 270, 270, 270, 225, 225
Reps: 1, 8, 9, 8, 7, 5, 4, 7, 7
RPE: 8, 8, 9, 9, 9, 9, 8, 7, 7
Total tonnage: 14492.5

Assisted Dips
Weight: -35, -35, -35, -35, -35, -35, -35, -35
Reps: 8, 8, 7, 7, 7, 7, 7, 7
Total reps: 58

Assisted Wide Grip Pull Ups
Weight: -35, -35, -35, -35, -35, -35, -35
Reps: 7, 7, 6, 5, 5, 5, 5
Total reps: 40

Seated Cable Rows
Weight: 35, 35, 35, 35, 35, 35, 35
Reps: 9, 9, 9, 9, 9, 9, 9
Total tonnage: 2205



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Autumn/Winter Cycle
Week 10, Session 4
13-Feb
BW: not taken
Mens. Cycle Day: D30

Front squats
Weight: 200, 140, 150, 150, 150
Reps: 1, 10, 10, 8, 9
RPE: 8, 7, 8, 8, 8
Total tonnage: 5650

Low Bar Squat
Giant Set - 1 min rests
Weight: 145, 145, 145, 145, 145, 145, 145, 145, 145, 145, 145
Reps: 13, 10, 7, 8, 6, 7, 8, 7, 7, 6, 4
Total tonnage: 12035
Total reps: 83

TnG Bench
Weight: 155, 130, 130, 130, 130
Reps: 1, 7, 7, 8, 8
RPE: 9, 8.5, 8, 8, 8
Total tonnage: 4055

Incline Dumbbell Bench Press
Giant Set - 1 min rests
Weight: 35, 35, 35, 35, 35, 35, 35, 35, 35, 35, 35, 35, 35
Reps: 13, 9, 8, 8, 8, 7, 7, 8, 8, 8, 8, 8, 8
Total tonnage: 3780
Total reps: 108

[hector]

You just did a month of my back squat tonnage in a day. I salute you.

[DoubleBreastedAmazon]

You just did a month of my back squat tonnage in a day. I salute you.

@hector Hahaha, yeah, but at 145#, soooo.....

I'm just tryin to get some damned leg hypertrophy going!

[DoubleBreastedAmazon]

Autumn/Winter Cycle
Week 11, Session 5
14-Feb
BW: 147.3
Mens. Cycle Day: D31

Low Bar Good Morning
Weight: 130, 130, 130, 130, 130, 130, 130
Reps: 7, 7, 7, 7, 7, 6, 6
RPE: 8, 8, 8, 8, 9, 9, 8
Total tonnage: 6110

Lying Hamstring Curl
Giant sets - 45s rests
Weight: 50, 50, 50, 50, 50, 50, 50, 50, 50, 50, 50, 50
Reps: 13, 9, 8, 8, 7, 6, 7, 7, 6, 6, 6, 6
Total tonnage: 3850
Total reps: 89

Assisted Chin Ups
Weight: -35, -30, -30, -30, -30, -30, -30, -30
Reps: 9, 7, 7, 6, 6, 6, 5, 5
Total tonnage: 5937.3
Total Reps: 51

Standing Arnold Press
Weight: 25, 25, 25, 25
Reps: 12, 12, 11, 10
Total tonnage: 1125

1-arm Dumbbell Rows
Weight: 45, 45, 45, 45, 45, 45, 45
Reps: 11, 10, 10, 10, 10, 9, 6
Total tonnage: 2970
Total Reps: 51




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Autumn/Winter Cycle
Week 11, Session 6
15-Feb
BW: not taken
Mens. Cycle Day: 1

EZ Bar Overhead Tricep Extension
Giant sets - 1m rests
Weight: 40, 40, 40, 40, 40, 40, 40, 40
Reps: 16, 11, 10, 9, 8, 8, 8, 8
Total tonnage: 3120
Total Reps: 78


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Autumn/Winter Cycle
Week 12, Session 1
16-Feb
BW: not taken
Mens. Cycle Day: 2

High Bar Squats
Weight: 245, 210, 210, 210, 212.5, 215, 160
Reps: 1, 7, 8, 8, 8, 8, 8
RPE: 9, 8, 8, 8.5, 8.5, 9, 6
Total tonnage: 9775

Lying Leg Press
Giant sets - 1m rests
Weight: 242, 242, 242, 242, 242, 242, 242, 242, 242
Reps: 18, 16, 13, 12, 12, 12, 12, 12, 12
Total tonnage: 28798
Total Reps: 119

Wide Grip Bench Press
Weight: 160, 147.5, 147.5, 137.5, 137.5
Reps: 1, 6, 6, 8, 8
RPE: 9, 9, 9, 9, 9,
Total tonnage: 4130

Flat Bench Dumbbell Flys
Weight: 25, 25, 25, 25
Reps: 11, 11, 11, 11
Total tonnage: 1100

Flat Bench Dumbbell
Weight: 40, 40, 40, 40
Reps: 10, 10, 9, 8
Total tonnage: 1480

Comments: Odd session. Was pretty unmotivated - especially on squats, so my performance was crap (volume wise). For WGBP I accidentally hit a big PR by missloading the bar for my workset. I had planned 137.5#x10x4, but loaded 147.5#. I hit sets of 6 at this weight and was confused by how hard it felt, then I noticed my mistake. Anyhow, I have only ever done singles at 147.5 and the last 6rm from Week 6 of this cycle was 140#, so I am happy with my progress.

In other news, I have stopped tracking and have kinda taken the stance that for now I am not going to focus to heavily on weight, just try and keep my BF from climbing using visuals as my guide. I am a hell of a lot heavier than I was a few months ago, but I seem to have put on a bit of lean mass (particularly in my upper body), so I am thinking that this isn't a bad thing. I am also just feeling happy with my physique in general, I am definitely not as lean as I would like, if I were hitting the beaches lol, but I feel comfortable with my current size. I also have this odd goal of wanting to look super jacked when I give my dissertation defense, which should be in the next 2 months, so I will prob cut a few weeks before hand, but for now I am keeping things as is. Yeah! I know, I really have odd priorities!