User Panel
User Panel
User Panel
|
Posted: 1/4/2015 2:32:32 PM EDT
[#1]
And since this is really a shooting board, let's start this out right: 
|
|
|
|
Posted: 1/4/2015 2:42:21 PM EDT
[#2]
Nice shooting bro.
|
|
|
|
Posted: 1/4/2015 3:23:44 PM EDT
[#3]
Yeah, yeah. Where are your lifting videos?
|
|
|
|
Posted: 1/4/2015 3:36:23 PM EDT
[#4]
Meh. Bottom feeder.
|
|
|
|
Posted: 1/4/2015 4:45:48 PM EDT
[#5]
Before we properly introduce ourselves, we need to know the answers to the following questions...
Crossfit...opinion: Steak or Chicken? Favorite Reese Witherspoon movie? Do you want to be as cut as Brad Pitt in Fight Club? 
Welcome! |
|
|
|
Posted: 1/4/2015 5:40:08 PM EDT
[#6]
Hahaha thanks guys. And since you asked Hank:
|
|
|
|
Posted: 1/4/2015 5:45:50 PM EDT
[#7]
Quote HistoryQuoted:
Before we properly introduce ourselves, we need to know the answers to the following questions... Crossfit...opinion: Steak or Chicken? Favorite Reese Witherspoon movie? Do you want to be as cut as Brad Pitt in Fight Club?
Welcome! 1. Makes the hottest womenz. Has it's place. Training is approached incorrectly by 90% of affiliates out there. 2. The real answer is both. 3. Trick Question but I'll play. Cruel Intentions, but only because of Sarah Michelle Gellar 
4. I'd trade being ripped for a 600lbs DL and Squat in a heartbeat ha. |
|
|
|
Posted: 1/4/2015 6:15:36 PM EDT
[#8]
No one has asked the truly important question yet.... beans or no beans?
|
|
|
|
Posted: 1/4/2015 6:19:10 PM EDT
[#9]
Quote HistoryQuoted:
Before we properly introduce ourselves, we need to know the answers to the following questions... Crossfit...opinion: Steak or Chicken? Favorite Reese Witherspoon movie? The correct answer to this is Pumpkin Do you want to be as cut as Brad Pitt in Fight Club?
Welcome! |
|
|
|
Posted: 1/4/2015 7:20:59 PM EDT
[#10]
Fail...it was a trick question. There is no good Reese Witherspoon movie.
Welcome!
|
|
|
|
Posted: 1/4/2015 8:30:00 PM EDT
[#11]
Quote HistoryQuoted:
Fail...it was a trick question. There is no good Reese Witherspoon movie. Welcome! With all due respect sir, I must disagree. Any movie that involves Sarah Michelle Gellar making out with another chick is a fine piece of cinema. |
|
|
|
Posted: 1/5/2015 8:49:59 PM EDT
[#12]
Weekly Weigh-In #1: 188.4lbs (bloated as hell from weekend) Workout: Hypertrophy Week 4 DL Weight: 188.4lbs Comp Stance DL (beltless) - 135lbs x 3 x 2 225lbs x 2 x 2 275lbs x 1 315lbs x 1 365lbs x 1 385lbs x 1 2" Conv Deficit DL - 295lbs x 8 295lbs x 8 295lbs x 8 Conv RDLs - 225lbs x 8 Back Work x 4 sets Ab Work x 3 sets Notes - Spent most of the day riding around in a car with body armor. Not the greatest for keeping the back feeling good haha. Got in the gym and felt fairly decent though I was severely under calories for the day. Decided to hit a heavy over warmup. Didn't look great but didn't feel bad. Not a terrible workout for me. |
|
|
|
Posted: 1/7/2015 9:34:09 PM EDT
[#13]
Weekly Weigh-In #2 - 185.2lbs Workout: Hypertrophy Week 4 Bench Weight: 185.2lbs Comp Grip Bench - 45lbs x 5 x 2 95lbs x 5 135lbs x 3 185lbs x 3 215lbs x 10 215lbs x 10 215lbs x 9 (fuuucccckk) 225lbs x 1 (3-5 pause, fatigue single) 235lbs x 1 (3-5 pause, fatigue single) Ultra Wide Grip (paused) - 185lbs x 8 185lbs x 8 185lbs x 8 Dips - BW +25lbs x 12 BW +25lbs x 12 Arm Work x 4 sets Back Work x 3 sets Notes: Diet was tight but well under calories, and it showed. Missed my goals for my benching sets. Long day running surveillance and sitting in a car plus low on calories equals dumb BarsandBullets. Otherwise, not terrible. |
|
|
|
Posted: 1/9/2015 11:44:16 PM EDT
[#14]
Picked up a lot of OT this week at work. Got into the gym and knocked out my main lift before leaving.
Weekly Weigh-In #3 - 186.2lbs Workout: Hypertrophy Week 4 Squat Weight: 186.2lbs Moderate Stance Squat - 45lbs x 5 x 2 135lbs x 3 x 2 185lbs x 1 225lbs x 1 275lbs x 1 295lbs x 12 (+2 reps) 295lbs x 12 295lbs x 12 Leg Press x 4 sets Notes: Not much energy going in. Got in there and knocked out the squatting and managed to hit some solid rep sets. I hate high rep squatting but went in wanting 295 for 12. Not bad. |
|
|
|
Posted: 1/10/2015 5:14:15 PM EDT
[#15]
0
Last Week Average Weight - 185.6lbs This Week Average Weight - 186.6lbs Average Change: +1.0lbs Notes: Exactly where I need to be. The diet could be cleaned up slightly at times, but is probably 90/10 at this point with regards to overall diet and execution. |
|
|
|
Posted: 1/11/2015 10:12:47 AM EDT
[#16]
Workout: Hypertrophy Week 4 Bench Ass. Weight: 186.2lbs Flat DB Press - 45s x 12/12 50s x 10/10 60s x 10/10 70s x 10/10 80s x 10/10 90s x 10/10 100s x 8/8 (+1/+1) Dips - BW x 12 BW +25lbs x 12 BW +35lbs x 12 BW +45lbs x 12 Back Work x 4 sets Arm Work x 6 sets Ab Work x 4 sets Notes: Fairly decent pressing session for me. DB Press ain't great, but it's moving. Dips actually felt pretty good yesterday. Not bad training. |
|
|
|
Posted: 1/12/2015 11:32:26 PM EDT
[#17]
Hit the range for a little work with the new duty pistol. Had close to 60,000rds through the old one. Completely new shooting platform. Don't have but approx 2K through this one.
Weekly Weigh-In #1 - 186.4lbs Deloadish Week in the gym. |
|
|
|
Posted: 1/14/2015 8:53:39 PM EDT
[#18]
Weekly Weigh In #2 - 185.6lbs Workout: Hypertrophy/Deload Week 5 Bench Weight: 185.6lbs Moderate Grip Bench - 45lbs x 5 x 2 95lbs x 5 135lbs x 5 185lbs x 15 (+3 reps) 185lbs x 15 (+3) 185lbs x 12 Double Pause CGBP (2 sec on chest, 1 sec 1" off) - 135lbs x 10 135lbs x 10 135lbs x 10 Tricep Work x 4 sets Ab Work x 6 sets Bicep Work x 3 sets Notes: Pretty good pump session. Trying to take it "easy" this week, so I didn't feel like working up heavier. Figured I'd drop the weight back and try to hit a few extra reps. Not too bad today. |
|
|
|
Posted: 1/19/2015 10:52:41 PM EDT
[#19]
Weekly Weigh-In #1 - 185.6lbs Workout: Hypertrophy Week 5 DL Weight: 185.6lbs Comp Stance Beltless DL - 135lbs x 3 x 2 225lbs x 3 x 2 275lbs x 1 x 2 315lbs x 1 365lbs x 1 385lbs x 1 ~2" Conv Deficit DLs - 315lbs x 5 315lbs x 6 One Arm DB Rows - 90s x 12/12 90s x 12/12 90s x 12/12 90s x 12/12 Face Pulls x 3 sets Ab Work x 4 sets Notes: Hamstrings tight from flag football earlier today. Lower back feeling a little tender so I didn't pull with the volume I had intended. Not a great DL session, but put the work in. I'll probably work up somewhere around 405 beltless if my lower back is feeling good. |
|
|
|
Posted: 1/21/2015 10:46:00 PM EDT
[#20]
Weekly Weigh-In #2 - 187.4lbs Workout: Hypertrophy Week 5 Bench Weight: 187.4lbs Comp Grip Bench - 45lbs x 5 x 2 95lbs x 5 135lbs x 3 185lbs x 3 215lbs x 12 (+2 reps PR) 215lbs x 11 215lbs x 9 Wide Grip Pause Bench - 185lbs x 10 (+2) 185lbs x 10 Tricep Work x 5 sets Bicep Work x 4 sets Ab Work x 4 sets Notes - Overall a good training session for me. Diet was a little off. Not 100% leading up to the training session. If that had been in line, I think I would've been able to hit a 3x12 at 215. Getting closer to that goal of 225 for 12. |
|
|
|
Posted: 1/23/2015 8:57:16 PM EDT
[#21]
Weekly Weigh-In #3 - 187.4lbs Workout: Hypertrophy Week 5 Squat Weight: 187.4lbs Moderate Stance Squat - 45lbs x 5 x 2 135lbs x 3 x 2 225lbs x 2 275lbs x 1 295lbs x 1 325lbs x 8 (+3 reps PR) Close Stance ATG Squat - 275lbs x 8 Leg Ex x 2 sets Back Work x 5 sets Curls x 2 sets Notes: Long day at work. Got in, and didn't feel great by any means. My groin was aching some at the bottom of all my warmups. Didn't feel like I had much pop. Hit one solid set of each and then just did my accessory. |
|
|
|
Posted: 1/25/2015 8:55:41 PM EDT
[#22]
Average Weekly Weight - 186.8lbs (thrown off by light day 1)
Workout: Hypertrophy Week 5 Bench Assistance Weight: 187.4lbs CGBP - 45lbs x 5 x 2 95lbs x 5 135lbs x 3 185lbs x 8 185lbs x 10 185lbs x 12 185lbs x 10 185lbs x 10 185lbs x 13 + 1 forced Tricep Work x 5 sets Bicep Work x 5 sets Ab Work x 5 sets Dips x 20 Notes: Just wanted to blast the triceps. Succeeded. |
|
|
|
Posted: 1/26/2015 9:09:14 PM EDT
[#23]
Weekly Weigh-In #1 - 187lbs Workout: Hypertrophy Week 6 Weight: 187lbs One Arm DB Row - 90s x 10/10 105s x 8/8 105s x 8/8 105s x 8/8 90s x 12/12 90s x 12/12 Meadow Shrugs - 80s x 10/10 80s x 10/10 80s x 10/10 Cable Sternum Row - 170lbs x 10 180lbs x 10 190lbs x 12 Face Pulls x 3 sets Ab Work x 5 sets Notes: Normally a deadlift day, but my lower back and right knee have been giving me issues so I'm going to hold off on any pulling or squatting this week. Wanted to make sure I compensated with a little extra Lat Work. |
|
|
|
Posted: 1/28/2015 10:53:04 PM EDT
[#24]
Weekly Weigh-In #2 - 185.6lbs Workout: Hypertrophy Week 6 Workout 2 Weight: 185.6lbs Comp Grip Bench - 45lbs x 5 x 2 95lbs x 5 135lbs x 3 x 2 185lbs x 3 205lbs x 1 225lbs x 8 225lbs x 7 + 1 near miss 205lbs x 10 205lbs x 10 Dips - BW x 15 BW x 15 Tricep Pressdown x 3 sets Ab Work x 3 sets Notes: Decent pressing session. Diet leading up wasn't where it needed to be. Will have to do better. Unracked my sets and ended up pressing the bar away from me and got that last rep too far in front. Didn't have enough to bring it back in line and lock out. |
|
|
|
Posted: 1/31/2015 6:33:42 PM EDT
[#25]
Weekly Weigh In #3 - 187.6lbs
Average Weight - 186.8lbs Workout: Hypertrophy Week 6 Bro Session Weight: 186.8lbs Bench (with oversized - 2XL Original Slingshot) - 45lbs x 5 x 2 95lbs x 5 135lbs x 3 185lbs x 3 205lbs x 1 225lbs x 1 *add slingshot* 255lbs x 2 275lbs x 2 295lbs x 1 275lbs x 3 CGBP (raw) - 205lbs x 10 205lbs x 10 205lbs x 11 Tricep Work x 6 sets Ab Work x 5 sets Comments: First time screwing around with a sling shot. A buddy of mine who is the same height but about 60lbs heavier picked one up for him. As such I don't think I'm getting too much out of it. However, the biggest thing I noticed was how I had no shoulder pain while using it. That alone was worth trying it out. I might use it to work up heavier for awhile and still do the raw assistance work. |
|
|
|
Posted: 2/3/2015 8:12:58 PM EDT
[#26]
Weekly Weigh In #1 - 189.4lbs Workout: Hypertrophy Week 7 Weight: 189.4lbs Comp Stance DL - 135lbs x 3 x 3 225lbs x 2 x 2 275lbs x 1 315lbs x 1 365lbs x 1 *add belt* 385lbs x 1 tweak One Arm DB Rows - 90s x 10/10 90s x 10/10 90s x 10/10 90s x 10/10 90s x 10/10 90s x 10/10 Ab Work x 3 sets Notes: Tweak in my back. Smart enough now to know when it's about to go. Something about high-ish rep DL work, no matter the height, does it. Not sure. I'll work around it. |
|
|
|
Posted: 2/4/2015 11:13:43 PM EDT
[#27]
Weekly Weigh - In #2 - 188.0lbs Workout: Hypertrophy Week 7 Weight: 188.0lbs Incline Bench - 45lbs x 5 x 2 95lbs x 5 x 2 135lbs x 3 x 2 185lbs x 2 195lbs x 1 205lbs x 1 215lbs x 1 185lbs x 5 185lbs x 5 185lbs x 5 135lbs x 12 135lbs x 12 Arm Work x 4 sets Ab Work x 5 sets Notes: Diet was way off today. Food selection wasn't bad but preworkout and meal frequency all over the place. Wasn't 100% I was going to be able to get off work to go, so that played a factor. Still babying my lower back as well. First time I've done Incline in awhile. Not too terrible. |
|
|
|
Posted: 2/6/2015 7:50:29 PM EDT
[#28]
Weekly Weigh-In #3 - 188.4lbs Average Weekly Weight - 188.6lbs Workout: Hypertrophy Week 7 Weight: 188.6lbs One Arm DB Rows - 90s x 10/10 95s x 10/10 95s x 10/10 100s x 10/10 100s x 10/10 Upper Back Work x 6 sets Ab Work x 5 sets Notes: Usually this would be a squat and lat day but still tweaked so I took it easy on my lower back. |
|
|
|
Posted: 2/7/2015 5:00:37 PM EDT
[#29]
Workout: Hypertrophy Week 7 Bench Weight: 188.4lbs Comp Grip Bench (overside 2XL Slanger) - 45lbs x 5 x 2 95lbs x 5 135lbs x 3 185lbs x 2 205lbs x 1 225lbs x 1 *add slanger* 255lbs x 1 275lbs x 1 285lbs x 1 295lbs x 1 305lbs x 1 (+10lbs) 275lbs x 3 275lbs x 3 275lbs x 3 CGBP - 205lbs x 10 205lbs x 10 205lbs x 12 (+1) Arm Work x 5 sets Ab Work x 5 sets Notes: Turned into a pretty damn solid benching session. I like the overload from the Sling Shot, even if it is way too big. Keeps my shoulder from hurting so bad. Not bad at all. |
|
|
|
Posted: 2/12/2015 6:34:04 PM EDT
[#30]
Weekly Weigh-In #1 - 188.4lbs
Weekly Weigh-In #2 - 187.4lbs Workout: Hypertrophy Week 8 Workout #2 Weight: 187.4lbs Incline Bench - 45lbs x 5 x 2 95lbs x 5 135lbs x 3 185lbs x 1 195lbs x 1 205lbs x 1 215lbs x 1 225lbs x near miss (spotter grabbed too soon) 185lbs x 6 185lbs x 6 185lbs x 6 135lbs x 12 135lbs x 15 Tricep Work x 4 sets Bicep Work x 4 sets Ab Work x 4 sets Notes: Not a bad pressing session for me. Trying to work up a little heavier on Incline. Everything actually felt good, but spotter grabbed the bar a bit too soon. |
|
|
|
Posted: 2/16/2015 8:09:17 PM EDT
[#31]
Coming back from a tweaked back. The last 3 weeks or so have been off. Felt good to get back to deadlifting. Weekly Weigh-In #1 - 188.8lbs Workout: Hypertrophy Week 9 Workout 1 Weight: 188.8lbs Comp Stance DL - 135lbs x 3 x 3 225lbs x 2 x 2 275lbs x 1 x 2 315lbs x 1 x 2 365lbs x 1 x 2 385lbs x 1 One Arm DB Rows - 105s x 10/10 105s x 10/10 105s x 10/10 High Pulley Face Pull - 180lbs x 12 190lbs x 12 200lbs x 12 Arm Work x 4 sets Ab Work x 4 sets Notes: Worked up to 90% for a single. Taking it really easy on my back. Felt good. Will slowly ramp up. |
|
|
|
Posted: 2/18/2015 9:05:54 PM EDT
[#32]
Weekly Weigh-In #2 - 189.0lbs Workout: Hypertrophy Week 9 Workout 2 Weight: 189lbs Comp Grip Bench - 45lbs x 5 x 2 135lbs x 3 x 2 185lbs x 3 205lbs x 1 225lbs x 9 (+1 rep PR) 225lbs x 8 225lbs x 5 CGBP - 185lbs x 11 185lbs x 11 Dips - BW +25lbs x 10 BW +25lbs x 10 BW +25lbs x 10 Ab Work x 5 sets Tricep Work x 3 sets Notes - Busy at work. Diet has suffered. Definitely not timing nutrients or getting nearly the proper levels in. Bench went well. Not great but in the right direction. |
|
|
|
Posted: 2/20/2015 8:47:28 PM EDT
[#33]
Weekly Weigh-In #3 - 189.2lbs
Average Weekly Weight: 189lbs Workout: Hypertrophy Week 9 Workout 3 Weight: 189lbs Comp Stance Squat (sleeves/belt only) - 45lbs x 5 x 3 135lbs x 3 x 2 185lbs x 1 225lbs x 1 275lbs x 1 295lbs x 1 315lbs x 1 325lbs x 1 335lbs x 1 275lbs x 3 (pause in hole of each rep) One Arm DB Rows - 105s x 10/10 105s x 10/10 105s x 10/10 Back Work x 6 sets Ab Work x 4 sets Notes: First time squatting in 3-4 weeks. Back still feeling a bit off. Felt about 75% comfortable squatting. Worked up to about 80% of my competition single without wraps. I'll slowly get back into it. |
|
|
|
Posted: 2/21/2015 11:13:06 PM EDT
[#34]
Workout: Hypertrophy Week 9 Workout 4 Weight: 189lbs Incline BP - 45lbs x 5 x 3 95lbs x 5 x 2 135lbs x 3 185lbs x 1 195lbs x 1 205lbs x 1 215lbs x 1 225lbs x 1 (+10lbs PR) 230lbs x 1 (+15lbs PR) 185lbs x 8 185lbs x 8 185lbs x 8 (+2 rep PR for 3 sets) Tricep Work x 5 High Pulley Face Pulls - 180lbs x 12 190lbs x 12 200lbs x 12 200lbs x 12 Ab Work x 4 sets Notes: Turned into a great pressing session for me. Incline work has always been a real issue. My shoulders are weak. It was nice to hit this. Gotta keep it up. |
|
|
|
Posted: 2/25/2015 10:00:59 PM EDT
[#35]
Busted my ribcage up during football this weekend so took Monday off.
Weekly Weigh - In #1 - 190.2lbs Weekly Weigh - In #2 - 188.8lbs Workout: Hypertrophy Week 10 Workout 1 Weight: 188.8lbs Comp Grip Bench - 45lbs x 5 x 3 135lbs x 5 185lbs x 3 205lbs x 2 225lbs x 1 245lbs x 2 225lbs x 4 225lbs x 4 225lbs x 4 225lbs x 4 CGBP - 185lbs x 8 185lbs x 8 185lbs x 8 Dips x 50 Back Work x 5 sets Ab Work x 3 sets Notes: Work went a good bit longer than I had expected. Diet was off. Rest intervals were much quicker than I'm used to. Overall it wasn't a great workout, but I had to get in and get something accomplished. |
|
|
|
Posted: 2/27/2015 10:03:33 PM EDT
[#36]
Weekly Weigh-In #3 - 189.2lbs Average Weight - 189.4lbs Workout: Hypertrophy Week 10 Workout 2 Weight: 189.4lbs Squat - Fail. Hip fucked up. Comp Stance DL (66lbs of chain weight) - 135lbs + chain x 3 225lbs + chain x 3 275lbs + chain x 2 315lbs + chain x 1 365lbs + chain x 1 385lbs + chain x 1 315lbs + chain x 2 One Arm DB Row - 105s x 12/12 (+2/2) 105s x 12/12 105s x 12/12 Back Ex x 2 sets Notes: Hip/Groin are jacked up for some reason. Tried to squat but too much pain to get through a range of motion. Decided to pull instead. Jumped in with some guys that were doing chain work. Ends up about 450lbs at the top. Nothing crazy but the heaviest I've pulled in awhile. |
|
|
|
Posted: 2/28/2015 4:02:13 PM EDT
[#37]
Woke up this morning with a sharp pain in my groin. Seems like I pulled something pretty badly during that attempted squat and DL session. Hopefully I'll get it healthy fairly soon.
Workout: Hypertrophy Week 10 Workout 3 Weight: 189.4lbs Incline BP - 45lbs x 5 x 3 95lbs x 5 135lbs x 3 185lbs x 2 195lbs x 2 205lbs x 2 215lbs x 2 (+1 rep PR) 185lbs x 7 185lbs x 7 185lbs x 8 Incline CGBP - 135lbs x 15 135lbs x 15 135lbs x 15 Dips x 60 reps total Back Work x 6 sets Arm Work x 2 sets Ab Work x 3 sets Notes: Didn't feel great on the doubles today, but not too terribly shitty. Just tried to get in and get some volume going. |
|
|
|
Posted: 3/2/2015 10:52:48 PM EDT
[#38]
Day 2 of Flexible Diet/RPS Diet/Whatever Cool Thing You Want to Call It Weekly Weigh-In #1 - 191.2lbs Workout: Hypertrophy Week 11 Workout 1 Weight: 191.2lbs One Arm DB Rows - 110s x 10/10 (+5lbs) 110s x 10/10 110s x 10/10 110s x 10/10 Dbl OH BB Row - 135lbs x 10 135lbs x 10 135lbs x 10 High Cable Face/Sternum Pull - 180lbs x 12 190lbs x 12 200lbs x 12 Trap Work x 2 sets Ab Work x 4 sets Bicep Work x 4 sets Notes: Groin still a bit tender so I skipped the pulling. I'll probably hit a DL session end of the week. Lat Strength is continuing to move along. Nothing spectacular. |
|
|
|
Posted: 3/4/2015 10:55:48 PM EDT
[#39]
Weekly Weigh-In #2 - 189.0lbs Workout: Hypertrophy Week 11 Workout 2 Weight: 189lbs Incline BP - 45lbs x 5 x 3 95lbs x 5 135lbs x 5 185lbs x 2 195lbs x 2 205lbs x 2 215lbs x 2 185lbs x 8 185lbs x 6 Swiss Bar Bench - bar + 90lbs x 10 bar + 140lbs x 10 bar + 140lbs x 10 bar + 140lbs x 10 bar + 140lbs x 8 (inside grip) bar + 140lbs x 8 (inside grip) Dips x 75 reps Back Work x 3 sets Ab Work x 6 sets Notes: Pretty solid pressing session for me. Didn't hit a rep PR but got in quite a bit of volume. Moving in the right direction. |
|
|
|
Posted: 3/6/2015 9:31:42 PM EDT
[#40]
Weekly Weigh-In #3 - 190.2lbs Average Weekly Weight - 190lbs Workout: Hypertrophy Week 11 Workout 3 Weight: 190lbs Beltless Conv DL - 135lbs x 3 x 2 225lbs x 3 x 2 275lbs x 1 315lbs x 1 365lbs x 1 **add belt** 385lbs x 1 One Arm DB Rows - 110s x 12/12 (+2/2) 110s x 12/12 (+2/2) Chins - BW x 10 BW x 8 BW x 10 Back Work x 6 sets Notes: Groin has tightened back up over the last couple of days. I could feel it pulling slightly while DLing. Still managed a decent pull considering I haven't done much conventional work as of late. |
|
|
|
Posted: 3/7/2015 8:55:39 PM EDT
[#41]
Workout: Hypertrophy Week 11 Workout 4 Weight: 190lbs Incline Bench - 45lbs x 5 x 2 95lbs x 5 135lbs x 3 185lbs x 3 195lbs x 3 205lbs x 3 (+1 rep) 215lbs x 3 (+1 rep) CG Incline - 185lbs x 8 185lbs x 7 Steep Incline BP - 135lbs x 10 135lbs x 10 135lbs x 10 Tricep Work x 4 sets Bicep Work x 3 sets Ab Work x 5 sets Notes: Not a bad session in the least bit. Hit a couple of rep PRs on my incline work. First time using the steeper angle. Fairly close to a seated press. Destroyed the delts...felt awesome. |
|
|
|
Posted: 3/9/2015 9:44:05 PM EDT
[#42]
Weekly Weigh-In #1 - 189.8lbs Hit a back session. Until my groin heals up I won't be squatting much. Spending a lot of time doing hypertrophy work. I've got about 3 weeks left of picking up weight and then I'll turn around for a long cut. I'll probably still continue to run hypertrophy work for awhile, even in the calorie deficit. |
|
|
|
Posted: 3/10/2015 8:33:04 PM EDT
[#43]
Workout: Hypertrophy Week 12 Workout 2 Weight: 189.8lbs Comp Grip Bench - 45lbs x 5 x 3 135lbs x 5 185lbs x 3 205lbs x 1 225lbs x 10 (+1 rep PR) 235lbs x 1 245lbs x 1 255lbs x 1 205lbs x 10 (CGBP) 205lbs x 10 (CGBP) Steep Incline BP - 135lbs x 10 135lbs x 10 135lbs x 10 Dips x 100 total Notes: Nothing earth shattering, but for me it was a good milestone. I'm still chasing at least 12 for 225, but before I hit that I have to hit 10 and this is the first time I've done it. Overall a pretty solid session for me. |
|
|
|
Posted: 3/12/2015 8:53:44 PM EDT
[#44]
Weekly Weigh In 2 - 189.6lbs
Workout: Hypertrophy Week 12 Workout 3 Weight: 189.6lbs Conv DL - 135lbs x 3 x 2 185lbs x 2 225lbs x 2 275lbs x 1 315lbs x 1 365lbs x 1 385lbs x 1 405lbs x 1 Wide Grip High Cable Sternum Pull - 180lbs x 12 190lbs x 12 200lbs x 12 210lbs x 12 Close Grip High Cable Sternum Pull - 180lbs x 12 180lbs x 12 180lbs x 12 180lbs x 18 Ab Work Notes: Wasn't feeling particularly good. I hate pulling conventional but my groin is still messed up so I'm having to work with what I had. Worked up to 405 which is tied with the heaviest conventional single I've pulled. |
|
|
|
Posted: 3/13/2015 7:28:20 PM EDT
[#45]
Average Weekly Weight - 189.9lbs Workout: Hypertrophy Week 12 Workout 4 Weight: 189.9lbs Incline BP - 45lbs x 5 x 2 95lbs x 5 135lbs x 5 185lbs x 2 195lbs x 2 205lbs x 2 215lbs x 2 Steep Incline BP - 135lbs x 10 145lbs x 10 (+10lbs) 145lbs x 10 CG Incline BP - 185lbs x 3 135lbs x 12 135lbs x 12 Bicep and Shoulder Work x 6 sets Notes: Wasn't feeling especially good today so I didn't push it for any kind of rep PR. Just tried to get in there and get it done. |
|
|
|
Posted: 3/16/2015 10:02:38 PM EDT
[#46]
Weekly Weigh In #1 - 190.8lbs Workout: Hypertrophy Week 13 Workout 1 Weight: 190.8lbs One Arm DB Rows - 110s x 10/10 (+2/2) 110s x 10/10 110s x 10/10 110s x 10/10 Wide Grip High Cable Sternum Row - 190lbs x 12 200lbs x 12 210lbs x 12 220lbs x 12 (+10lbs) Close Grip High Cable Sternum Row - 190lbs x 12 (+10lbs) 190lbs x 12 190lbs x 12 Shoulder and Ab Work Notes: Nothing special, but a solid session overall. My groin is still jacked up so this day essentially turns into lat and upper back/rear delt work. I'm sure my squat is in the shitter right now. |
|
|
|
Posted: 3/18/2015 8:16:44 PM EDT
[#47]
Weekly Weigh In #2 - 188.4lbs (down way too much...seems like I flushed water more than anything because diet has been close to on point) Workout: Hypertrophy Week 13 Workout 2 Weight: 188.4lbs Incline BP - 45lbs x 5 x 2 95lbs x 5 135lbs x 3 185lbs x 2 195lbs x 2 205lbs x 2 215lbs x 2 225lbs x 2 (+1 rep PR) 185lbs x 7 185lbs x 7 185lbs x 7 Steep Incline BP (close to Seated OH) - 135lbs x 10 135lbs x 10 Dips - BW +25lbs x 10 BW +25lbs x 10 BW +25lbs x 10 BW +25lbs x 10 BW +25lbs x 10 Tricep Work x 3 sets Upper Back Work x 4 sets Ab Work x 2 sets Notes: Pretty solid session for me today. Nothing earth shattering but some good work. Diet was down about 800 calories yesterday but would not make enough different to warrant 2.5lbs of weight loss. Fluid intake probably a little low for activity level. |
|
|
|
Posted: 3/20/2015 9:07:35 PM EDT
[#48]
Average Weekly Weight - 190.0lbs Workout: Hypertrophy Week 13 Workout 3 Weight: 190lbs Conv DL - 135lbs x 3 x 2 225lbs x 2 x 2 275lbs x 1 315lbs x 1 365lbs x 1 385lbs x 1 405lbs x 1 415lbs x 1 (+10lbs) 425lbs x 1 (+20lbs PR) Wide Grip High Cable Pulldown - 190lbs x 12 200lbs x 12 210lbs x 12 220lbs x 12 Close Grip High Cable Pulldown - 180lbs x 12 190lbs x 12 200lbs x 12 Ab Work x 3 sets Bicep Work x 2 sets Notes: Still working through this groin issue. Haven't done any leg work and only averaging pulling once a week. I've supplemented with a helluva lot of lat work. Ended up pulling a 20lbs PR with some left in the tank. |
|
|
|
Posted: 3/21/2015 5:46:29 PM EDT
[#49]
Workout: Hypertrophy Week 13 Workout 4 Weight: 190lbs Incline BP - 45lbs x 5 x 2 95lbs x 5 135lbs x 5 185lbs x 2 195lbs x 1 205lbs x 1 210lbs x 2 (misloaded bar like a dumbass) 215lbs x 3 Steep Incline BP (near strict OH) - 135lbs x 10 145lbs x 10 155lbs x 9 (+10lbs) Low Incline CGBP - 185lbs x 6 185lbs x 6 135lbs x 18 Ab Work x 4 sets Arm Work x 3 sets Notes: Was in a bit of a rush. Probably could've pushed a PR if I had been smart. No spotter so I played it safe. I leave for Philly tomorrow so next week will be a deload. |
|
|
|
Posted: 3/28/2015 4:48:12 PM EDT
[#50]
Spent this last week in Philly at some training. What a dirty fucking city. Turned it into a binge/deload-ish week before I start my cut. Hit one session yesterday and then today's workout.
Workout: Upper Weight: 194ish Incline BP - 45lbs x 5 x 3 95lbs x 5 135lbs x 3 185lbs x 2 195lbs x 1 205lbs x 1 215lbs x 4 (+ 1 rep PR) Steep Incline BP - 135lbs x 10 145lbs x 10 155lbs x 10 (+1 rep PR) Dips - BW x 10 BW +25lbs x 12 BW +25lbs x 12 BW +25lbs x 12 BW +25lbs x 12 BW +25lbs x 10 + 2 forced (+2 rep PR for 5x) Acc Work x 7 sets Nothing: Start my cut next week. Looking to drop somewhere around 15-20lbs. We shall see. Hold onto as much strength as size as possible. |
|
|
Win a FREE Membership!
Sign up for the ARFCOM weekly newsletter and be entered to win a free ARFCOM membership. One new winner* is announced every week!
You will receive an email every Friday morning featuring the latest chatter from the hottest topics, breaking news surrounding legislation, as well as exclusive deals only available to ARFCOM email subscribers.
AR15.COM is the world's largest firearm community and is a gathering place for firearm enthusiasts of all types.
From hunters and military members, to competition shooters and general firearm enthusiasts, we welcome anyone who values and respects the way of the firearm.
Subscribe to our monthly Newsletter to receive firearm news, product discounts from your favorite Industry Partners, and more.
Copyright © 1996-2024 AR15.COM LLC. All Rights Reserved.
Any use of this content without express written consent is prohibited.
AR15.Com reserves the right to overwrite or replace any affiliate, commercial, or monetizable links, posted by users, with our own.
