BarsandBullets - A Lifting and Shooting Log - Page 3

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Posted: 6/20/2015 6:08:21 PM EDT

[#1]

Decided to use the local PDs gym. At least it has AC. After two hours of flag football this morning, I didn't feel like working out in a muggy ass warehouse.

Workout: Hypertrophy Cut Week 10 Workout 4

Weight: 183.6

Incline BP -

45lbs x 10 x 2
95lbs x 8
135lbs x 5
185lbs x 3
195lbs x 3
205lbs x 3
215lbs x 2

HS Shoulder Press (per arm) -

45lbs x 10
70lbs x 10
75lbs x 10
80lbs x 10
85lbs x 10 (+5lbs PR)

Tricep Assistance Work x 6 sets

Ab Work x 4 sets

Bicep Work x 3 sets

Notes:

Strength still holding steady, even with the weight drop. Still having all sorts of issues with this groin and my lower back. Hopefully I can get myself back to the point where I can at least pull conventional if nothing else. Not a bad training session.

Posted: 6/22/2015 9:29:55 PM EDT

[#2]

Drove 2hrs one way to a training course. Sat in class all day before driving back to the gym. Not as upbeat as I would've liked to have been, but a great class.

Workout: Hypertrophy Week 11 Workout 1

Weight: 185.2lbs

Strict Chins -

BW x 20 (+1 rep PR)
BW +25lbs x 8 (+1)
BW +25lbs x 8 (+1)
BW +25lbs x 8 (+1)
BW +25lbs x 8 (+4 rep PR for 4 set total)

High Pulley Close Grip Sternum Pull -

230lbs x 10
230lbs x 10
230lbs x 10

U-Grip Low Row -

170lbs x 12
170lbs x 12

Bicep Work x 2 sets

Ab Work x 5 sets

Notes:

Tried to get in and get out as quick as possible. Hot as hell in the gym, even at 7:30pm. Smoked. Managed to hit a few rep PRs. Not a bad session.

Posted: 6/24/2015 9:34:17 PM EDT

[#3]

Workout: Hypertrophy Cut Week 11 Workout 2

Weight: ~184lbs

CGBP -

45lbs x 10 x 2
135lbs x 8
185lbs x 3
205lbs x 3
215lbs x 3
225lbs x 3
235lbs x 3
245lbs x 3 (+5lbs PR)
185lbs x 10
195lbs x 10

Dips -

BW +35lbs x 10
BW +35lbs x 10
BW +35lbs x 10

Plate Raises x 3 sets

Curls x 3 sets

Tricep Pushdown x 4 sets

Ab Work x 4 sets

Notes:

Out of town so had to get the session in where I could. Hit a decent CGBP. Overall pretty happy with the session.

Posted: 6/26/2015 9:50:47 PM EDT

[#4]

Workout: Hypertrophy Cut Week 11 Workout 3

Weight: 182.2lbs

Conv DL -

135lbs x 3 x 3
185lbs x 2 x 2
225lbs x 2
275lbs x 1 x 2 OH
295lbs x 1 x 2 OH

One Arm DB Rows -

110s x 10/10
110s x 10/10
110s x 10/10
110s x 10/10

Pullups (EMOM until can't complete full round, PI) -

10 complete rounds + 5 reps (+8 rep PR)

Aux Back Work x 2 sets

Curls x 2 sets

Ab Work x 3 sets

Notes:

First session back pulling in awhile. Kept it light (70% of 1RM) and pulled double overhand. Didn't feel horrible. DB Rows continue to improve as well as my chinup strength. Not a bad session.

Posted: 6/27/2015 6:11:23 PM EDT

[#5]

Workout: Hypertrophy Cut Week 11 Workout 4

Weight: 183lbs

Incline BP -

45lbs x 10 x 2
95lbs x 8
135lbs x 5
185lbs x 3
195lbs x 3
205lbs x 3
215lbs x 3

Steeper Incline BP -

135lbs x 10
145lbs x 10
135lbs x 10
135lbs x 10

Very Steep Incline BP -

95lbs x 10
115lbs x 10
115lbs x 10

Tricep Ex x 3 sets

Ab Work x 4 sets

Plate Raises x 2 sets

Notes:

Not a bad training session today. Moved furniture this morning and hit this in the afternoon. Trying to hold onto as much strength as possible while my weight continues to fall.

Posted: 6/29/2015 8:47:22 PM EDT

[#6]

Workout: Hypertrophy Cut Week 12 Workout 1

Weight: 184lbs

Ten Minutes to establish 1RM of Dead Hang Chins -

BW x 5
BW +12kg x 1
BW +16kg x 1
BW +24kg x 1
BW +28kg x 1
BW +32kg x 1
BW +36kg x 1

Dead Hang Chins (75% of est 1RM) -

BW +9kg x 8
BW +9kg x 8
BW +9kg x 8
BW +9kg x 8

Fat Grip Lat Pulldown -

120lbs x 10
130lbs x 10
140lbs x 10
150lbs x 10

Aux Trap Work x 6 sets

Bicep Curl x 3 sets

Ab Work x 4 sets

Notes:

Going to slightly modify the split for awhile. Work up to a heavy single in an allotted time period and then work off a percentage of that for hypertrophy work. See how I like it for awhile.

Posted: 6/30/2015 7:56:16 PM EDT

[#7]

Workout: Hypertrophy Cut Week 12 Workout 2

Weight: 183.8lbs

Establish 1RM in 15min of:

CGBP -

45lbs x 15 x 2
135lbs x 8
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
255lbs x 1
260lbs x 1 (+ some PR)

CGBP (utilize 75% of established 1RM) -

195lbs x 10
195lbs x 9
195lbs x 9
195lbs x 10

Dips -

BW x 15
BW x 15
BW x 15
BW x 15

Super Wide Grip Bench -

135lbs x 12
135lbs x 12
135lbs x 23

Tricep Pushdown x 2 sets

1.5 Mile Run - 12:09 (-:33 sec off current best)

Notes:

Everything just came together pretty nicely today. Spent a little more time just talking with some buds at the gym, but what they've got going on is more important than a workout. I'm pretty sure that has to be an all time PR for my CGBP. I'm benching slow, and having to keep my legs out front instead of a big arch, but still managed to hit some good numbers. Ended it with a run PR. Can't complain about today at all.

Posted: 7/3/2015 9:37:33 PM EDT

[#8]

Workout: Hypertrophy Cut Week 12 Workout 3

Weight: 181.6lbs

Conv DL -

135lbs x 3 x 3
185lbs x 2 x 2
225lbs x 1 x 2
275lbs x 1
315lbs x 1 x 3

One Arm DB Rows -

110s x 10/10
110s x 10/10
110s x 12/12
110s x 12/12 (+2/2)

Strict Pullups: EMOM until can't complete full round -

10 full rounds + 7 reps (+2 rep PR)

Notes:

Tried to work up a bit heavier today. Somewhere around 75%. Back tender and felt like shit. Not a great workout, but pushed through and got the work done.

Posted: 7/4/2015 6:45:28 PM EDT

[#9]

Workout: Hypertrophy Week 12 Workout 4

Weight: 182.4lbs

Establish 1RM in 10 Minutes of:

Incline BP -

45lbs x 15 x 2
95lbs x 10
135lbs x 3
185lbs x 1
195lbs x 1
205lbs x 1
215lbs x 1
225lbs x 1

Incline BP (75% of est 1RM) -

170lbs x 9
170lbs x 8
170lbs x 8
170lbs x 8

Steep Incline BP -

135lbs x 10
135lbs x 10

Tricep Work x 4 sets

Shoulder Aux Work x 3 sets

Bicep Work x 2 sets

Ab Work x 5 sets

Notes:

Got in the gym today and tried to get as much work done as quickly as possible. It was roasting in there again. Glad to see I can still work through 225, even though I'm down a total of almost 10lbs and I'm unracking for myself. Not a clean rep but still there nonetheless. Didn't have enough time remaining to try 230 or 235. Lot of volume today.

Posted: 7/6/2015 8:27:27 PM EDT

[#10]

Workout: Hypertrophy Cut Week 13 Workout 1

Weight: 181.4lbs

Ten Minutes to Establish 1RM of Dead Hang Chins -

BW x 5
BW +12kg x 1
BW +16kg x 1
BW +24kg x 1
BW +28kg x 1
BW +32kg x 1
BW +36kg x 1
BW +38kg x 1 (+2kg PR)

Dead Hang Chins (75% of establish 1RM) -

BW +8kg x 9 (+1 rep)
BW +8kg x 9 (+1 rep)
BW +8kg x 9 (+1 rep)
BW +8kg x 9 (+1 rep)

Fat Grip Lat Pulldown -

120lbs x 10
130lbs x 10
140lbs x 10
150lbs x 10

Face Pull x 2 sets

Wide Grip Lat Pulldown x 2 sets

Leg Press x 5 sets

Ab Work x 5 sets

Curls x 3 sets

Notes:

Pretty solid session for me today. Weight continues to fall at proper pace and strength is rising in some spots. I'll continue to let weight fall as long as my numbers hold true.

Posted: 7/7/2015 8:36:20 PM EDT

[#11]

Workout: Hypertrophy Cut Week 13 Workout 2

Weight: 182.4lbs

15min to Establish 1RM of CGBP -

45lbs x 15 x 2
135lbs x 5
185lbs x 3
205lbs x 1
215lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
255lbs x 1
265lbs x 1 (+5lbs PR)

CGBP (75% of established 1RM) -

195lbs x 10
195lbs x 10 (+1 rep)
195lbs x 10 (+1 rep)
195lbs x 10

Tricep Work x 3 sets

Shoulder Work x 3 sets

Ab Work x 4 sets

Notes:

Swamped at work. Had only a short time to get in and get my training done. Would have liked a bit more volume, but very happy with what I got done. My weight continues to fall but my strength seems to be increasing in majority of lifts. That CGBP is an all time PR for CG at any bodyweight. Pretty happy.

Posted: 7/10/2015 9:54:07 PM EDT

[#12]

Workout: Hypertrophy Cut Week 13 Workout 3

Weight: 181.4lbs

2" Deficit Stiff Leg DL -

135lbs x 8
135lbs x 8
185lbs x 5
185lbs x 5
225lbs x 4
225lbs x 4
275lbs x 1
275lbs x 1
295lbs x 1

One Arm DB Rows -

110s x 15/15 (+3/3 rep PR)
110s x 15/15 (+3/3 rep PR)

Strict Chins EMOM Until Can't Complete -

10 fulls rounds + 7 reps

Mid Ride Lat Row -

150lbs x 10 x 3

Notes:

Hot as fuck. 96F in gym with no AC. Little circulation. Going to try going to SLDL for awhile. Work some lighter weight for awhile until I can get my back healed. Not a horrible session given the heat.

Posted: 7/11/2015 9:00:55 PM EDT

[#13]

Workout: Hypertrophy Week 13 Workout 4

Weight: 180.4lbs

Ten Minutes to Establish 1RM of Incline BP -

45lbs x 15 x 2
95lbs x 5
135lbs x 3
185lbs x 1
195lbs x 1
205lbs x 1
215lbs x 1
225lbs x 1

Incline BP (75% of Est 1RM) -

170lbs x 10 (+1 rep)
170lbs x 10 (+1 rep)
170lbs x 10 (+1 rep)
170lbs x 10 (+1 rep)

Steep Incline BP -

135lbs x 10
145lbs x 10 (+10lbs)
135lbs x 10

Tricep Pushdowns x 4 sets

Ab Work x 4 sets

Notes:

Decently solid today. Hot as hell but got some decent work in. 225 was a shitty rep but it went. Weight going in right direction but trying to hold onto as much strength as possible.

Posted: 7/13/2015 8:17:12 PM EDT

[#14]

Workout: Hypertrophy Cut Week 14 Workout 1

Weight: 181.2lbs

Ten Minutes to Establish 1RM for Dead Hang Chins -

BW x 5
BW +12kg x 1
BW +16kg x 1
BW +24kg x 1
BW +28kg x 1
BW +32kg x 1
BW +36kg x 1
BW +40kg x 1 (+2kg PR)

Dead Hang Chins (75% Established 1RM) -

BW +8kg x 10 (+1 rep PR)
BW +8kg x 10 (+1 rep PR)
BW +8kg x 10 (+1 rep PR)
BW +8kg x 10 (+1 rep PR)

Leg Press x 6 sets various foot placements

Trap/Upper Back Work x 9 sets

Bicep x 4 sets

Ab x 6 sets

Notes:

Solid session today. Hit some decent PRs on the chins. I'm using those two lifts (1RM and reps) as a gauge on strength increases. That is why you don't see much detail on the other work. I'm running leg press now in hopes of building back up a little quad strength and size without aggravating this groin issue I've got. I can run and climb at work, so I'm trying to keep it that way, and until I build some stability on don't want to chance squatting again.

Posted: 7/14/2015 10:36:10 PM EDT

[#15]

Workout: Hypertrophy Cut Week 13 Workout 2

Weight: 182.0lbs

15min to Establish 1RM of CGBP (solid pause) -

45lbs x 15 x 2
135lbs x 5
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
255lbs x 1
270lbs x 1 (+5lbs PR)

CGBP (80% of establish 1RM) -

215lbs x 8
215lbs x 8
215lbs x 6
215lbs x 6

Five Minutes Max Dips (slow and controlled, tempo-sh) -

45 reps

Tricep/Shoulder Work x 4 sets

Ab Work x 3 sets

1.5 mile run - 12:10

Notes:

Solid session for me today. Hitting another all time CGBP PR leaves little to complain about. Especially since I'm not using a handoff and I'm down 10lbs. Pretty happy with how things are going.

Posted: 7/17/2015 8:31:27 PM EDT

[#16]

Workout: Hypertrophy Cut Week 13 Workout 3

Weight: 180.0lbs

Conv 2" Deficit SLDL -

135lbs x 8 x 2
185lbs x 5
225lbs x 3 x 2
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1
185lbs x 8
185lbs x 8

EMOM Strict Chins Until Can't Complete Full Round -

10 minutes + 7 pullups

MB Style Lat Pulldowns -

150lbs x 12
170lbs x 12
170lbs x 12

Notes:

Had to get into the gym and get out. Hit some decent SLDLs. Should've hit a PR on the chins but squeezed in 9 unbroken rounds and that left me taxed. Would've liked to get a bit more work in but ran out of time. If my lower back holds up I'll continue to add in more SLDL and hamstring work.

Posted: 7/18/2015 7:11:28 PM EDT

[#17]

Workout: Hypertrophy Cut Week 13 Workout 4

Weight: 180.0lbs

Ten Minutes to Establish 1RM of Incline BP -

45lbs x 10 x 2
95lbs x 8
135lbs x 5
185lbs x 1
195lbs x 1
205lbs x 1
215lbs x 1
225lbs x 1 (more solid than last week)

Strict OH Press -

45lbs x 10
95lbs x 8
115lbs x 3
125lbs x 3
135lbs x 6
135lbs x 5

Tricep Pushdowns x 4 sets

Ultra Wide Incline x 2 sets

Bicep Work x 2 sets

Ab Work x 5 sets

Notes:

Not setting any new PRs on Incline, but considering that tends to be one of the first things to go when I lose weight, I'm pretty happy with holding onto all my strength. Down approx 11lbs and haven't really lost anything off my Incline. Strict OH Press may be down slightly, but that I haven't been giving it as much focus lately so it's not surprising. Solid session today.

Posted: 7/20/2015 8:17:52 PM EDT

[#18]

Workout: Hypertrophy Week 14 Workout 1

Weight: 179.8lbs

Strict Chins -

BW x 5
BW x 19

Dead Hang Chins -

BW +12kg x 7
BW +12kg x 8
BW +12kg x 8

MB High Pulley Row -

160lbs x 10
170lbs x 10
180lbs x 10
180lbs x 10
190lbs x 10

Wide Grip Lat Pulldown x 3 sets

Aux Lat and Trap Work x 3 sets

Bicep Work x 3 sets

Ab Work x 5 sets

Notes:

Didn't go for a 1RM on chins today. Long day at work so didn't have too much energy getting into the gym. Probably take it easy on 1RMs this week. Spend more time focusing on hypertrophy and some slower tempo-ish stuff.

Posted: 7/23/2015 8:34:54 PM EDT

[#19]

Work has been crazy this week. Turning it into a pseudo deload only in the sense that I'm not working up to heavy singles.

Workout: Hypertrophy Cut Week 14 Workout 2

Weight: 178.8lbs

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 18 (+4 rep PR)
215lbs x 6
215lbs x 6
215lbs x 6

Comp Grip Bench -

185lbs x 8 slow and controlled
185lbs x 7 slow and controlled

Max Rep in 5 Minutes of Controlled Dips -

43 reps (down 2 from last week)

Tricep Pushdowns x 3 sets

Super Wide Grip Tempo Bench x 2 sets

Ab Work x 3 sets

Notes:

Surprised myself today! Given the work week I was hoping for a set of 15 which would have still been a PR. To pull out 18 was awesome for me. More of a pump session than anything but a good time nonetheless.

Posted: 7/24/2015 9:00:32 PM EDT

[#20]

Workout: Hypertrophy Cut Week 14 Workout 3

Weight: 179.8lbs

Deficit Conv SLDL -

135lbs x 8 x 2
185lbs x 5
225lbs x 3
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1
345lbs x 1 (+10lbs PR)

Deficit Conv SLDL -

185lbs x 8
185lbs x 8
185lbs x 8

BO Rows -

135lbs x 10
135lbs x 10

One Arm DB Rows -

110s x 15/15
110s x 15/15

Notes:

Been a long work week. Weight continues to move in right direction. Strength is rising somehow. Must be holding onto a decent amount of muscle through this cut. Hit a big cheat meal tonight. Had a lot of calories left for the day but still probably exceeded them. Going to be super strict for the next 2 weeks until my cruise.

Posted: 7/25/2015 10:20:57 PM EDT

[#21]

Workout: Hypertrophy Cut Week 14 Workout 4

Weight: 180.0lbs

Incline BP -

45lbs x 10 x 2
95lbs x 8
135lbs x 5 x 2
185lbs x 8
205lbs x 4
135lbs x 12 (constant tension)
135lbs x 12 (constant tension)
135lbs x 12 (constant tension)

CG Incline BP (pause work) -

135lbs x 8
135lbs x 8

Wide Grip Incline BP (extremely slow descent) -

135lbs x 4
135lbs x 4

Tricep Work x 3 sets

Ab Work x 4 sets

Notes:

Nothing of particular importance. Hit some work and got out.

Posted: 7/27/2015 7:33:49 PM EDT

[#22]

Workout: Hypertrophy Cut Week 15 Workout 1

Weight: 179.4lbs

Ten Minutes to Establish 1RM Dead Hang Chin -

BW x 5
BW +12kg x 1
BW +16kg x 1
BW +24kg x 1
BW +28kg x 1
BW +32kg x 1
BW +36kg x 1
BW +40kg x 1

Dead Hang Chins (77% of 1RM) -

BW +12kg x 9 (+2 reps)
BW +12kg x 9 (+1 rep)
BW +12kg x 9 (+1 rep)

Dead Hang Chins -

BW x 12
BW x 12

Rope Face Pulls x 4 sets

Lat Pulldowns w/Constant Tension x 4 sets

Ab Work x 4 sets

Bicep Work x 2 sets

Quad Work x 5 sets

Notes:

Took a wrong last attempt for my 1RM. Thought it would be a 2kg PR but I forgot I had hit that same number two weeks ago. Made up for it by trying to hit some decent rep PRs on the other work. Good session.

Posted: 7/28/2015 10:03:40 PM EDT

[#23]

Workout: Hypertrophy Cut Week 15 Workout 2

Weight: 178.8lbs

15 Minutes to Establish 1RM of CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
255lbs x 1
265lbs x 1
275lbs x 1 (+5lbs PR)

CGBP (78% of 1RM) -

215lbs x 8 (+1 rep)
215lbs x 8
215lbs x 8 (+2 reps)
215lbs x 5

Five Minutes Max Rep Dips -

53 reps (+8 rep PR)

Tricep Pushdowns x 4 sets

Ab Work x 3 sets

Notes:

Benching is still climbing. Got loose with my hips a little and it's possible they would've called me on it, but seeing as how I'm not competing right now, fuck it. My weight is down 12lbs at this point and my numbers continue to climb.

Posted: 7/31/2015 9:41:18 PM EDT

[#24]

Workout: Hypertrophy Week 15 Workout 3

Weight: 178lbs

Conv Deficit SLDL -

135lbs x 5 x 2
185lbs x 5 x 1
225lbs x 3
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1
355lbs x 1 (+10lbs PR)
365lbs x 1 (+20lbs PR)

Conv Deficit SLDL -

205lbs x 8 (+20lbs)
205lbs x 8
205lbs x 8

Bent Over BB Rows -

135lbs x 10
135lbs x 10
135lbs x 10

EMOM Non Kipping Chins Until Can't Complete Round -

10 full + 8 reps (+1 rep PR)

Ab Work x 4 sets

Notes:

Tired all day but pulled it together for a pretty solid session. Numbers aren't that strong, but I'm continuing to drop weight and pulling stiff leg off the deficit continues to get stronger, so I can't complain.

Posted: 8/2/2015 5:59:47 PM EDT

[#25]

Workout: Hypertrophy Week 15 Workout 4

Weight: 177.4lbs

Ten Minutes to Establish 1RM of Incline BP -

45lbs x 15 x 2
95lbs x 10
135lbs x 5
185lbs x 1
195lbs x 1
205lbs x 1
215lbs x 1
225lbs x 1

Steep Incline BP -

135lbs x 10
145lbs x 10

Steepest Incline BP -

95lbs x 10
115lbs x 10
125lbs x 8

Pressdowns x 3 sets

Ab Work x 5 sets

Bicep Work x 3 sets

Notes:

Solid session. Nothing special, but strength continues to maintain or grow as my bodyweight falls.

Posted: 8/3/2015 9:02:23 PM EDT

[#26]

Workout: Hypertrophy Cut Week 16 Workout 1

Weight: 178lbs

Strict Chins -

BW x 5
BW x 21 (+1 rep PR)
BW +12kg x 10 (+1 rep)
BW +12kg x 10 (+1 rep)
BW +12kg x 10 (+1 rep)
BW x 12
BW x 12

MB High Pulley Row -

170lbs x 12 x 2
180lbs x 12 x 2
190lbs x 12 x 2
200lbs x 12 x 2

Leg Press x 5 sets

Curls x 2 sets

Plate Raise x 2 sets

Ab Work x 4 sets

Notes:

Solid rep session. Going on a cruise this weekend for a week, so I'm probably going to only hit some rep work this week. Tomorrow might be a little different but just stick to pure hypertrophy for this week. Solid session. Hit some more PRs. Moving in right direction.

Posted: 8/4/2015 6:54:17 PM EDT

[#27]

Workout: Hypertrophy Cut Week 16 Workout 2

Weight: 177.4lbs

15 Minutes to Establish Max Double in CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 1
205lbs x 1
225lbs x 1
235lbs x 2
245lbs x 2
255lbs x 2 (+1 rep)

CGBP -

215lbs x 9 (+1 rep PR)
215lbs x 9 (+1 rep PR)

Comp Grip Bench -

185lbs x 12
185lbs x 12
185lbs x 14

Aux Bench (various grips, constant tension) -

135lbs x 12 x 3
135lbs x 20

Dips -

BW x 10 x 3

Notes:

Wasn't feeling a 1RM this week so I decided to start working on heavy doubles. Wasn't super happy with today's session but then I got home and checked my logs and I hit several rep PRs, so I can't be angry. Moving in right direction.

Posted: 8/7/2015 7:01:04 PM EDT

[#28]

Workout: Hypertrophy Week 16 Workout 3

Weight: 176lbs

Ten Minutes to Establish 1RM of Incline Bench -

45lbs x 10 x 2
95lbs x 10
135lbs x 5
185lbs x 1
195lbs x 1
205lbs x 1
215lbs x 1
225lbs x 1

Steep Incline Press -

135lbs x 10
145lbs x 10

Steepest Incline Press -

115lbs x 10
125lbs x 10 (+2 reps)

Pressdowns x 3 sets

Dips x 3 sets

Ab Work x 5 sets

Notes:

Going on a cruise starting tomorrow. I'll hit the onboard gym for a session here and there but don't plan on doing too much other than relax. Not a bad session to leave on, but had no energy.

Posted: 8/17/2015 8:45:11 PM EDT

[#29]

Went on a cruise for 8 days. Managed to pick up about 5lbs haha. Great time but glad to be back in gym.

Workout: Hypertrophy Cut Version 2.0 W1W1

Weight: 182.0lbs

Ten Minutes to Establish 1RM of Dead Hang Chins -

BW x 5
BW +12kg x 1
BW +16kg x 1
BW +24kg x 1
BW +28kg x 1
BW +32kg x 1
BW +36kg x 1
BW +42kg x 1 (+2kg PR)

Dead Hang Chins -

BW +12kg x 10
BW +12kg x 10
BW +12kg x 10

V-Bar Alternating Chins -

BW x 8
BW x 10
BW x 8

Lat Accessory Work x 6 sets

Leg Press x 5 sets

Notes:

Getting back into the groove. Nothing crazy but solid session. Expecting my bodyweight to drop over the next few days as I lose some of this water weight.

Posted: 8/18/2015 8:35:45 PM EDT

[#30]

Workout: Hypertrophy Cut 2.0 W1W2

Weight: 181.8lbs

15 Minutes to Establish 2RM of CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 2
205lbs x 2
225lbs x 2
240lbs x 2
250lbs x 2
260lbs x 2 (+5lbs PR)
215lbs x 8 (no leg drive)

Bench -

185lbs x 10
185lbs x 10

Unstable CGBP (bands attached to KB) -

45lbs +24kg x 10
95lbs +24kg x 10
95lbs +24kg x 10

Dips -

BW x 10
BW x 10
BW x 10

Tricep Band Pushdowns x 3 sets

Ab Work x 4 sets

Notes:

Left shoulder is giving me fits, but held together for a pretty solid bench session. After the heavy double, I wasn't feeling it and my shoulder was flaring up nicely so I only hit one very shitty set at 215. I liked all the other assistance work I threw in and will likely keep most of it.

Posted: 8/21/2015 6:17:24 PM EDT

[#31]

Workout: Hypertrophy Cut 2.0 W1W3

Weight: 178.2lbs

2" Deficit SLDL -

135lbs x 5 x 2
185lbs x 5
225lbs x 3
275lbs x 1
295lbs x 1
*add belt*
315lbs x 1
*switch to mixed grip*
335lbs x 1
355lbs x 1

4" Deficit SLDL -

225lbs x 3
275lbs x 3
275lbs x 3

Constant Tension 4" SLDL -

225lbs x 5
225lbs x 6

One Arm DB Rows (slow tempo) -

90s x 10/10
90s x 10/10
90s x 10/10

Ab Work x 4 sets

Curls x 2 sets

Chins x 1 set

Notes:

Been a really long week at work. A couple murders and more shootings than I can count, so we've been out late hitting corners and chasing mfers. Didn't have a tremendous amount of energy, and it's my first pulling session in almost 3 weeks, so given all that it wasn't bad at all.

Posted: 8/22/2015 6:55:51 PM EDT

[#32]

Workout: Hypertrophy Cut 2.0 W1W4

Weight: 178.8lbs

Incline Bench-

45lbs x 10 x 2
95lbs x 10
135lbs x 8
135lbs x 2 (called it off. shoulder hurting too much for incline)

Swiss Bar Bench (no leg drive) -

bar + 90lbs x 10
bar +140lbs x 10
bar +140lbs x 10
bar +140lbs x 10
bar +90lbs x 6 doubles
bar +90lbs x 6 doubles

Pressdowns x 5 sets

Shoulder Iso Sets x 5 sets

Biceps x 3 sets

Ab Work x 5 sets

Notes:

Having some nasty issues with my left shoulder. Not sure what's set it off but I think I'll be going away from my incline work for awhile. Going to switch to some pure hypertrophy, tempo, isometric work on my second pressing day.

Posted: 8/24/2015 8:58:16 PM EDT

[#33]

Workout: Hypertrophy Cut V2.0 W2W1

Weight: 179.0lbs

Ten Minutes to Establish 1RM Dead Hang Chins -

BW x 5
BW +12kg x 1
BW +16kg x 1
BW +24kg x 1
BW +30kg x 1
BW +32kg x 1
BW +38kg x 1
BW +44kg x 1 (+2kg PR)

Dead Hang Chins -

BW +16kg x 8 (+4kg)
BW +16kg x 8
BW +16kg x 8
BW x 12
BW x 12

Double Handle MB Pulldowns x 4 sets

Leg Press x 4 sets

Ab Work x 2 sets

Bicep Work x 2 sets

Rear Delt DB Flye x 2 sets

Notes:

Dropped most of the water weight from the cruise so this is a good point to start monitoring things again. Strength continues to either climb or at worst remain consistent. I'll continue to cut BW until I feel a negative impact on strength. Fairly solid session for me today.

Posted: 8/25/2015 8:51:45 PM EDT

[#34]

Workout: Hypertrophy Cut V2.0 W2W2

Weight: 179.4lbs

15min to Establish 2RM of CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 2
205lbs x 2
225lbs x 2
245lbs x 2
255lbs x 2 (shoulder fucked)

Comp Grip BP -

185lbs x 12
185lbs x 12
185lbs x 12

Unstable BP (band suspended KB) -

95lbs +24kg x 12
95lbs +24kg x 10
95lbs +24kg x 10

Dips -

BW x failure
BW x failure

CG Unstable BP - (double dip) -

95lbs +24kg x 3
95lbs +24kg x 3
95lbs +24kg x 4
95lbs +24kg x 4

Ab Work x 3 sets

Shoulder/Tricep SS x 2 sets

Notes:

Going to go away from any kinda over warmup or EDM work on my pressing for awhile. Keep most sets pretty light (no more than 185-205) and work a bunch of rep volume. Shoulder is fucking up and it's starting to cause me to miss things. That last heavy set may have been a single plus forced single. Didn't get clarification from spotter. Wasn't smooth or good at all.

Posted: 8/26/2015 11:04:13 PM EDT

[#35]

I really need to get back into some longer/slower runs. I also need to fix my run form. So with that said I worked on both.

2.8 mile run - 26:08 @ 75% effort. A bit out of breath at end of run but pretty much fully recovered in under a minute. I'll utilize that RPE for most of my runs for awhile. See if I can fix some issues I've had and get a bit more road time in.

Posted: 8/27/2015 9:33:54 PM EDT

[#36]

Workout: Hypertrophy Cut V2.0 W2W3

Weight: 178.8lbs

2" Deficit SLDL -

135lbs x 5 x 2
185lbs x 3
225lbs x 3
275lbs x 1
295lbs x 1
320lbs x 1 (+5lbs Double Overhand PR)
340lbs x 1
365lbs x 1
375lbs x 1 (+10lbs PR)

4" Deficit SLDL -

275lbs x 3
285lbs x 3 (+10lbs PR)
285lbs x 3
185lbs x 8
185lbs x 8

Seated Cable Row x 3 sets

Various Lat Work x 4 sets

Rear Delt Work x 3 sets

Bicep Work x 1 super long pump set

Ab Work x 4 sets

Notes:

Took some vid to just see how round back my pulling is. And well, it's really round back ha. I probably won't pull too many more weeks SLDL style off this deficit. I'll probably at least dip down into as close to a traditional pulling stance as possible here shortly. Overall a solid session for me.

Posted: 8/31/2015 7:56:41 PM EDT

[#37]

Workout: Hypertrophy Cut V2.0 W3W1

Weight: 176.8lbs

Ten Minutes to Establish 3RM of Dead Hang Chins -

BW x 5
BW +12kg x 3
BW +16kg x 3
BW +20kg x 3
BW +24kg x 3
BW +28kg x 3
BW +30kg x 3 (+2 reps)

Dead Hang Chins -

BW +16kg x 9 (+1 rep PR)
BW +16kg x 8
BW +16kg x 8
BW x 12
BW x 12

Cable Pulldown x 7 sets various grips

Quad Work x 5 sets

Rear Delt Work x 2 sets

Curls x 2 high rep sets

Ab Work x 2 sets

Notes:

Pretty decent training session for me today. Bodyweight is falling and strength felt good. Going to switch to a 3RM for a bit. Feeling good. Feeling strong.

Posted: 9/1/2015 10:22:06 PM EDT

[#38]

Workout: Hypertrophy Cut V2.0 W3W2

Weight: 177.6lbs

CGBP -

45lbs x 20 x 2
135lbs x 5 x 2
185lbs x 15
185lbs x 15
185lbs x 15

Comp Grip DE Bench (double comp pause) -

185lbs x 5
185lbs x 5
185lbs x 5

Unstable Bench (band suspended KBs) -

95lbs +24kg x 12
95lbs +24kg x 12
95lbs +24kg x 12

Dips x 3 sets

Tricep Accessory x 5 sets

Ab Work x 4 sets

Notes:

Shoulder hurt a bit today, but overall much better than it has in the past couple weeks. I'll stick with the high rep stuff for awhile. Felt pretty strong and hit a few solid sets.

Posted: 9/3/2015 9:48:17 PM EDT

[#39]

Workout: Hypertrophy Cut V2.0 W3W3

Weight: 175.8lbs

2" Deficit Conv DL -

135lbs x 5 x 2
185lbs x 3
225lbs x 3
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1 (+15lbs PR for Double OverHand)
365lbs x 1

2" Deficit SLDL -

225lbs x 8
225lbs x 8

One Arm DB Rows -

90s x 12/12
90s x 12/12
90s x 12/12

Accessory Work x 4 sets

Bicep Work x 2 sets

Notes:

Got smoked at work today. Rushed in to try and get some semblance of a workout in. Didn't have my gear back and rushed through the warmups feeling like I'd shit myself. Needless to say I wasn't in a position to try and pull a deficit PR. Still hit a grip PR as I was working up which was good. Hit as much in a short time as I could and got out.

Posted: 9/7/2015 7:03:07 PM EDT

[#40]

Workout: Hypertrophy Cut V2.0 W4W1

Weight: 177.2lbs

Establish 3RM Dead Hang Chins -

BW x 5 x 2
BW +25lbs x 3
BW +35lbs x 3
BW +45lbs x 3
BW +55lbs x 3
BW +65lbs x 3
BW +70lbs x 3 (+4lbs PR)

Dead Hang Chins -

BW +16kg x 10 (+1 rep PR)
BW +16kg x 9 (+1 rep)
BW +16kg x 9 (+1 rep)
BW x 14 (+2 rep)
BW x 14 (+2 rep)
BW x 14 (+2 rep)

Various Back Accessory x 5 sets

Notes:

Pretty solid session. Continuing to improve with my back strength. Moving in the right direction.

Posted: 9/8/2015 9:43:44 PM EDT

[#41]

Workout: Hypertrophy Cut V2.0 W4W2

Weight: 176.6lbs

CGBP -

45lbs x 20 x 2
135lbs x 5 x 2
185lbs x 16 (+1 rep)
185lbs x 14
185lbs x 13

Comp Grip DE Bench (double comp pause) -

205lbs x 3
205lbs x 3
205lbs x 3
205lbs x 3
205lbs x 3

Bench Accessory x 7 sets

Ab Work x 2 sets

Notes:

Decently solid benching today. Weight continues to fall and strength is holding fast or rising. Keep it moving in right direction.

Posted: 9/9/2015 9:05:24 PM EDT

[#42]

Workout: Hypertrophy Cut V2.0 W4W3 (misc)

Weight: 177.4lbs

Bicep Work x 7 sets

Ab Work x 6 sets

Rear Delt Work x 2 sets

Suicide Revolving Ladder (10m,15m,25m,50m) -

Run 1: 0:51
Run 2: 0:49
Run 3: 0:51
Run 4: 0:53

Total Time: 3:24

Notes:

Going to add in a Misc Day each week in which I try to do more direct arm and ab work. I'll drop a bit off of the other days and make another day where I also add in sprints or some kinda. This sucked.

Posted: 9/11/2015 9:30:05 PM EDT

[#43]

Workout: Hypertrophy Cut V2.0 W4W4

Weight: 175.8lbs

2" Deficit Conv DL -

135lbs x 3 x 2
185lbs x 3
225lbs x 3
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1
355lbs x 1
375lbs x 1
385lbs x 1
395lbs x 1 (+10lbs PR)

Notes:

Only had approximately 15min to workout. Blew through this and had to get back to work. Not the workout I wanted but hit a good number.

Posted: 9/14/2015 8:45:01 PM EDT

[#44]

Considering the idea of a meet in December. I tried to squat a little today but it's just not going to happen. My groin feels like shit at the bottom. If I sign up for the meet I'm more than likely going to sign up for Ironman (Push/Pull). Either way I need to try to do some kind of squatting, even if it's cut high. Need to develop a little leg drive for my conventional pulling.

Workout: Hypertrophy Cut V2.0 W5W1

Weight: 17X (ate my last large meal late as hell...threw off weigh-in)

Establish 3RM Dead Hang Chins -

BW x 5 x 2
BW +12kg x 3
BW +16kg x 3
BW +20kg x 3
BW +24kg x 3
BW +28kg x 3
BW +34kg x 3 (+2.5kg PR)

Dead Hang Chins -

BW +16kg x 10
BW +16kg x 10 (+1 rep PR)

Behind the Neck Dead Hang Chins -

BW x 8
BW x 8
BW x 8

Pistol/SSB Squat x 6 sets

Lat Pulldown Work x 5 sets

Arm and Rear Delt Work x 4 sets

Notes:

Not nearly enough sleep last night (5hrs spread 4 and 1). Had pretty decent energy going into the workout and managed to pull out a dead hang PR. Got my back workout in. I'll see how my shoulder feels tomorrow during my benching.

Posted: 9/15/2015 9:26:11 PM EDT

[#45]

Workout: Hypertrophy Cut V2.0 W5W2

Weight: 177.4lbs

CGBP -

45lbs x 15 x 3
135lbs x 5 x 2
185lbs x 17 (+1 rep)
185lbs x 16 and 1 forced (+1 rep)

DE Bench -

205lbs x 3 CG
205lbs x 3 CG
205lbs x 3 CG
205lbs x 3 comp
205lbs x 3 comp
205lbs x 3 comp
185lbs x 5 super CG
185lbs x 5 super CG

Tricep Work x 5 sets

Bicep and Shoulder Work x 4 sets

Notes:

Pretty solid session for me today. Hit some solid reps on my CG. Going to try and drive hard and set myself up for something decent in December.

Posted: 9/17/2015 9:50:54 PM EDT

[#46]

Workout: Hypertrophy Cut V2.0 W5W3

Weight: 174.6lbs

2" Conv Deficit DL -

135lbs x 3 x 2
185lbs x 3
225lbs x 2
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1 (beltless PR from defiict)
**Add Belt**
365lbs x 1
385lbs x 1
405lbs x 1 (+10lbs PR)
425lbs x 1 (+30lbs PR)

2" Conv Deficit DL -

225lbs x 2 x 3 DE Work
225lbs x 8 (SLDL total stretch)
225lbs x 8 (SLDL total stretch)

One Arm DB Rows -

90s x 12/12
90s x 12/12

Chins x 1 set

Yates Rows x 1 set

Notes:

Overall a great session for me. Big deficit PR, even as my bodyweight continues to fall. Very happy with how this session went.

Posted: 9/20/2015 11:18:53 AM EDT

[#47]

Workout: Hypertrophy Cut V2.0 W5W4

Weight: 174.8

Comp Grip Bench -

45lbs x 10 x 3
135lbs x 5 x 2
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
205lbs x 3
205lbs x 3
225lbs x 3
225lbs x 3

Tricep Accessory Work x 5 sets

Rear Delt Work x 4 sets

Bicep Work x 3 sets

Ab Work x 4 sets

Notes:

Left shoulder is still all sorts of jacked. Going to change back to an old benching technique which allows me to arch a bit more and hopefully keep my shoulder from flaring up too bad.

Posted: 9/21/2015 8:47:48 PM EDT

[#48]

Workout: Hypertrophy Cut V2.0 W6W1

Weight: 176.0lbs

*Cluster Work*

Dead Hang Chins (10 seconds between singles, rep set is constant tension) -

BW x 5
BW x 5
BW +28kg x 1-1-1-1-1-1//BW +12kg x 7
BW +28kg x 1-1-1-1-1-1//BW +12kg x 7
BW +28kg x 1-1-1-1-1//BW +12kg x 7

BTN Chins -

BW x 8
BW x 6
BW x 7

Accessory Lat Pulldowns x 6 sets

DL Stance Leg Press x 5 sets

Rear Delt/Trap Work x 3 sets

Notes:

I'm going to give "cluster" sets a good on at least 2 of my 4-5 training days. Possibly a third. The only day I know I won't, will be my DL day. I liked them today. Felt strong.

Posted: 9/22/2015 8:16:46 PM EDT

[#49]

Workout: Hypertrophy Cut V2.0 W6W2

Weight: 175.8lbs

**Cluster Work**

CGBP (4 second negative 10 sec apart//constant tension) -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
215lbs x 1
235lbs x 1-1-1-1//185lbs x 8 (DID THESE BACKWARDS, Long Negative on the 185lbs)
225lbs x 1-1-1-1-1//185lbs x 8
225lbs x 1-1-1-1-1//185lbs x 6

**Cluster Work Auxiliary***

Super Wide Bench -

185lbs x 1-1-1-1-1-1//135lbs x 12

Very Close BP -

185lbs x 1-1-1-1-1-1//135lbs x 10
185lbs x 1-1-1-1-1-1//135lbs x 8

Tricep Accessory x 6 sets

Delt Work x 3 sets

Notes:

Those cluster sets are difficult. Percentage is sitting around 80-85% of my 1RM and tacking on the drop set afterwards smoked me. Overall I like it. I'll keep it added in for awhile.

Posted: 9/23/2015 9:08:34 PM EDT

[#50]

Weight: 175.4lbs

2.5 Mile Loop Run - 22:00

Notes:

I'm not running but maybe one day a week and then playing flag football on the weekend. That run was about a RPE of 8. The time is about 3:30 off my personal best I hit leading up to my patrol school. I was running everyday back then, so I'm actually surprised my time was only this bad ha.

[ARCHIVED THREAD] - BarsandBullets - A Lifting and Shooting Log (Page 3 of 6)

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