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Posted: 9/24/2015 8:57:14 PM EDT

[#1]

Workout: Hypertrophy Cut V2.0 W6W3

Weight: 174.4lbs

2" Deficit Conv DL -

135lbs x 3 x 2
185lbs x 3
225lbs x 2
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1
*Add Belt*
365lbs x 1
385lbs x 1
405lbs x 1
435lbs x 1 (+10lbs PR)

*Cluster Work*

2" Deficit SLDL (10 seconds between singles//Constant Tension) -

275lbs x 1-1-1-1-1//225lbs x 8
275lbs x 1-1-1-1-1//225lbs x 8

Single Leg SLDL -

135lbs x 5/5
135lbs x 5/5

One Arm DB Rows -

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

Notes:

Pulled a 10lbs all time conventional PR, so I'm pretty stoked about that. Felt smooth. Need to wedge my hips down a bit more, but I think that's mostly from the deficit. Keep plugging along.

Posted: 9/25/2015 11:01:54 PM EDT

[#2]

Hit a Accessory Day today. Just a bunch of smaller muscle groups. Nothing special.

Posted: 9/26/2015 12:19:10 PM EDT

[#3]

Workout: Hypertrophy Cut V2.0 W6W5

Weight: 175.2lbs

*Cluster Work*

Sling Shot Comp Grip Bench (slow descent singles//constant tension) -

45lbs x 10 x 2
135lbs x 5 x 2
*slingshot*
185lbs x 5
205lbs x 3
225lbs x 2
245lbs x 2
265lbs x 1
275lbs x 1-1//225lbs x 5
275lbs x 1-1//225lbs x 6
275lbs x 1-1//225lbs x 6

Giant Set:

Dips//Reverse Tricep Extension//Band Constant Tension Pushdowns -

BW x 12//25s x 10//Purple x 8
BW x 12//25s x 10//Purple x 8
BW x 12//25s x 10//Purple x 8

Super Set:

Double Pump Bench//Diamond Pushups -

135lbs x 8//BW x 8
135lbs x 8//BW x 8

Misc Sets x 2

Notes:

Probably use the slingshot for a few weeks. It helps me simulate a board press and helps keep my shoulder for flaring up some. It's meant for a larger bencher and the other guy who trains with it outweighs me by approx 50lbs, so I'm not sure how much I'm really getting out of it. It helps me feel stable and reduces shoulder pain though so I know I'm getting some assistance. I'll run it for a bit.

Posted: 9/28/2015 10:25:25 PM EDT

[#4]

Workout: Hypertrophy Cut V2.0 W7W1

Weight: 175lbs

*Cluster Work*

Dead Hang Chins (4 second negative//Constant Tension Reps) -

BW x 5 x 2
BW +25lbs x 3
BW +45lbs x 3
BW +60lbs x 1-1-1-1-1//BW +25lbs x 7
BW +60lbs x 1-1-1-1-1//BW +25lbs x 7
BW +60lbs x 1-1-1-1-1//BW +25lbs x 7

BTN Chins -

BW x 8
BW x 8 (+1 rep)
BWx 8 (+2 reps)

Seated Band Rows x 3 sets

Lat Tower x 8 various sets

Leg Press x 5 sets

Notes:

Still liking the Cluster Set work. Did this week like I was supposed to. Definitely made a difference in how taxed I was. Keep moving forward.

Posted: 9/29/2015 9:12:00 PM EDT

[#5]

Workout: Hypertrophy Cut V2.0 W7W2

Weight: 174.4lbs

3 Board Press (comp pause) -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 8
205lbs x 8
225lbs x 8
225lbs x 8
225lbs x 8

Chain Pressdowns x 6 sets

Aux Tricep Work x 5 sets

Notes:

Trying to give my shoulder a bit of time off. Didn't want to bench to my chest so I figured I'd go to some boards for a few weeks. See how this feels.

Posted: 9/30/2015 10:05:25 PM EDT

[#6]

2.5 Mile Loop Run - 21:24

Posted: 10/1/2015 9:08:04 PM EDT

[#7]

Workout: Hypertrophy Cut V2.0 W7W3

Weight: 174lbs

Conv 2" Deficit DL -

135lbs x 5 x 2
185lbs x 3
225lbs x 2
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1
*add belt*
365lbs x 1
395lbs x 1
425lbs x 1
450lbs x 1 (+15lbs PR)

One Arm DB Rows -

105s x 10/10
105s x 10/10
105s x 10/10
105s x 10/10

Ab Work x 4 sets

One set of 4" Deficit SLDL

Notes:

Another good pulling day for me. This was only 25lbs off my best ever pull from the floor, and I'm about 30lbs lighter than I was when I made that pull. Happy with the progress I'm continuing to make despite the weight loss.

Posted: 10/5/2015 8:31:48 PM EDT

[#8]

Hit a misc workout end of last week.

Workout: Hypertrophy Cut V2.0 W8W1

Weight: 174lbs

*Cluster Sets*

Dead Hang Chins (4 second descent, 10 sec between singles//constant tension set) -

BW x 5 x 2
BW +25lbs x 3
BW +45lbs x 3
BW +70lbs x 1-1-1-1-1//BW +25lbs x 8 (+1 rep)
BW +70lbs x 1-1-1-1-1//BW +25lbs x 8 (+1 rep)
BW +70lbs x 1-1-1//BW +25lbs x 8 (+1 rep)
BW x 8 (BTN)

One Arm DB Rows -

105s x 10/10
105s x 10/10

Seated Rows x 3 sets

Various Back Accessory Work x 5 sets

Leg Press x 6 sets

Notes:

Going to move back towards more horizontal back work. Need to try and strengthen my lower and mid portion of my back in order to hopefully push my DL some. Nutrition was in the shitter today. Not as much energy going in as I'm used to.

Posted: 10/8/2015 11:59:07 AM EDT

[#9]

Workout: Hypertrophy Cut V2.0 W8W3

Weight: 173lbs

3 Board Comp Grip Bench -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 5
205lbs x 8
225lbs x 8
235lbs x 8 (+10lbs)

SlingShot Comp Grip Bench -

225lbs x 5
245lbs x 5
265lbs x 3
275lbs x 1
285lbs x 1
225lbs x 8

Misc Tricep Work x bunch of sets

Comments:

Still trying to get my shoulder to heal up and feel better.

Also did a misc back workout today. Going to deload slightly and not pull this week. Some lighter weights used and really trying to focus on pulling with my lats instead of traps.

Posted: 10/17/2015 10:32:19 PM EDT

[#10]

In a class out of town all week.

Ran a 20:45 2.5 mile for a roughly 30 sec PR as of late. Also worked up and pulled 425@173 today before shutting it down. Lower back tender. Not really feeling it.

Posted: 10/19/2015 8:49:34 PM EDT

[#11]

Double header flag football yesterday. Beat all to shit. Taking it easy this week.

Workout: Hypertrophy Cut V2.0 W9W1

Weight: 174lbs

Chins -

BW x 10
BW x 5 subscap
BW x 10
BW x 5 subscap

One Arm DB Rows -

105s x 10/10
105s x 10/10 drop set 70s x 10/10
105s x 10/10 drop set 70s x 10/10

Band Rows x 4 sets

Ab Work x 4 sets

Bicep Work x 4 sets

Notes:

Going to dial back in the diet and try to work on some weaknesses and imbalances. Still considering competing in December but not sure at this point. Between work and other interests I'm beat to shit constantly. Need to get some stuff healed up before I can really look at competing again.

Posted: 10/20/2015 9:27:13 PM EDT

[#12]

Workout: Hypertrophy Cut V2.0 W9W2

Weight: 174.4lbs

Comp Grip Bench w/ Slingshot -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 3
*add slingshot*
205lbs x 5
225lbs x 5
245lbs x 5
255lbs x 5
225lbs x 8

Various Tricep Work x 8 sets

Delt Work x 3 sets

Ab Work x 3 sets

Notes:

Shoulder is bum. I can work up to about 185 for that triple before it falls to shit. End up having to use the slingshot. Not a terrible workout in spite of all that.

Posted: 10/21/2015 8:48:56 PM EDT

[#13]

Workout 3 today. Misc work. Enough to get the work in but nothing extraordinary.com

Posted: 10/23/2015 7:10:24 PM EDT

[#14]

Workout: Hypertrophy Cut V2.0 W9W4

Weight: 173.4lbs

Conv DL -

135lbs x 3 x 2
185lbs x 3
225lbs x 2
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1
365lbs x 1
*add belt*
395lbs x 1
405lbs x 1
425lbs x 1
315lbs x 2 (2" Deficit)
315lbs x 1 (4" Deficit)
335lbs x 1 (4" Deficit)

Seated Cable Rows x 3 sets

Various Upper Back Work x 6 sets

Bicep Work x 2 sets

Notes:

My pulling from the floor seems to have hit a snag. Ironically I'm not able to generate as much drive off the floor as I was when I was pulling from a deficit. I think its more a timing and tightness issue for me. I'll fix it.

Posted: 10/26/2015 8:30:45 PM EDT

[#15]

Workout: Hypertrophy Cut V2.0 W10W1

Weight: 176lbs

Comp Grip Bench in Slingshot -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 3
*add slingshot*
205lbs x 5
225lbs x 5
245lbs x 5
255lbs x 3 (no spot and got outta position)
225lbs x 8
225lbs x 8
225lbs x 8

Rolling Tricep Ex x 3 sets

Dips x 3 sets

DB Raises x 3 sets

Notes:

Going to be changing the diet slightly. Tightening up the window for my carb intake. Also going to be doing some work focusing on getting my shoulder healthy. Workouts will change just a bit.

Posted: 10/28/2015 10:47:05 PM EDT

[#16]

Hit two workouts that were solid but uneventful. Nothing special, but some good work either way.

Posted: 10/29/2015 9:45:35 PM EDT

[#17]

Workout: Hypertrophy Cut V2.0 W9W4

Weight: 173.8lbs

Comp Grip Bench in Slingshot -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
*add slingshot*
245lbs x 1
255lbs x 1
265lbs x 1
275lbs x 2 (+1 rep PR)
225lbs x 10 (+2 reps)
225lbs x 10 (+2 reps)

Floor Press -

185lbs x 6
185lbs x 6

Various Tricep Work x 6 sets

Bicep Work x 2 sets

Notes:

Not a bad workout for me. My shoulder is still all to pieces but seems to be getting slightly better. Hopefully I can get it back to 100%.

Posted: 11/2/2015 9:34:37 PM EDT

[#18]

Workout: Hypertrophy Cut V2.0 W10W1

Weight: 174lbs

Comp Grip Bench -

45lbs x 15
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
*add slingshot*
245lbs x 3
255lbs x 3
265lbs x 3
275lbs x 3 (+1 rep PR)
225lbs x 12 (+2 rep PR)

Negative Tricep Ex x 3 sets

Tricep Pushdowns x 5 sets

Shoulder Work x 2 sets

Band Pushdowns x 2 sets

Dips x 1 set to failure

Notes:

Shoulder seems to be moving along in the right direction. Don't want to jinx anything but making strides.

Posted: 11/3/2015 9:24:00 PM EDT

[#19]

Going to start using some rest pause and "50%" work with some of my stuff. See how I like it.

Workout: Hypertrophy Cut V2.0 W10W2

Weight: 173.8lbs

Chins (50%, rest 30 seconds after set to failure, 5 minutes between couplets) -

BW x 16/BW x 9
BW x 14/BW x 8

Lat Pulldowns (rest 30 seconds between sets and 5 minutes between triplets) -

120lbs x 10//120lbs x 6//120lbs x 6
110lbs x 12//110lbs x 8//110lbs x 8

Chest Supported DB Rows (50%, rest 30 seconds after set to failure, 5 minutes between couplets) -

45s x 12//45s x 9
45s x 14//45s x 10

One Arm DB Rows (rest 30 seconds between sets and 5 minutes between triplets) -

105s x 10/10 // 105s x 7/7 // 105s x 5/5
105s x 10/10 // 105s x 7/7 // 105s x 5/5

Curls x 2 sets

Leg Press x 6 sets

Ab Work x 2 sets

Notes:

This combination ends up being about 20 working sets for the specific bodypart. Absolutely smoked. I like it.

Posted: 11/4/2015 10:32:58 PM EDT

[#20]

Misc Day. Hit a lot of bicep, delt and ab work.

Posted: 11/6/2015 9:38:23 PM EDT

[#21]

Hit another misc day yesterday.

Workout: Hypertrophy Cut V2.0 W10W5

Weight: 172.8lbs

Comp Grip Bench -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
*add slingshot*
255lbs x 1
275lbs x 1
285lbs x 1 (+10lbs)
295lbs x 1 (+10lbs)
225lbs x 11
225lbs x 10

CGBP -

135lbs x 20
135lbs x 18

Dips x 4 sets

Rolling Tricep Extensions x 3 sets

Notes:

Not a bad benching session at all. Shoulder feels decent. Moving in the right direction.

Posted: 11/9/2015 9:51:33 PM EDT

[#22]

Workout: Hypertrophy Cut V2.0 W11W1

Weight: 174lbs

Light Reverse Band Bench -

135lbs x 10
185lbs x 10
225lbs x 3
275lbs x 1 + 1 forced
225lbs x 8
225lbs x 9
225lbs x 8
225lbs x 8
225lbs x 7

Floor Press -

145lbs x 10
195lbs x 6 (+10lbs)
195lbs x 6
205lbs x 6 (+20lbs)
205lbs x 6

Dips (50% Method) -

BW x 20 // BW x 10

Rolling Tricep Extension x 3 sets

Band Pressdowns x 2 sets

Pushups x 2 sets

Notes:

Back is tweaked. Evidently did it during the flag football tournament this weekend. Able to get in and bench a little. Everyone else in there doing reverse band work so I ended up jumping in with them. Wasn't what I was planning originally but got some decent work in today.

Posted: 11/10/2015 11:08:41 PM EDT

[#23]

Workout: Hypertrophy Cut V2.0 W11W2

Weight: 173.2lbs

Strict Chins (50% Method) -

BW x 20 // BW x 8
BW x 16 // BW x 7

Fat Handle Lat Pulldowns (triple set method) -

150lbs x 15/12/12
170lbs x 15/15/15

Chest Supported DB Rows (50% Method) -

45s x 16/16
45s x 15/15 // 45s x 10/10
45s x 14/14 // 45s x 12/12

Meadow DB Shrugs -

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

Stiff Arm Pulldowns x 2 sets

Curls x 3 sets

Ab Work x 3 sets

Notes:

Lower back is still fucked up so I got in there and did as much as I could. Some rep PRs for some of the sets. Not a bad session for me.

Posted: 11/13/2015 8:19:55 PM EDT

[#24]

Workout: Hypertrophy Cut V2.0 W11W5

Weight: 173.4lbs

CGBP (greater than comp pause)-

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3

CGBP (50% method) -

135lbs x 25 // 135lbs x 14
135lbs x 26 // 135lbs x 10

Pressdowns x 6 sets

Aux Work x 4 sets

Notes:

Back still giving me all sorts of trouble sitting down. Really not sure what is wrong, though it feels muscle related as I don't have any shooting pains down my legs. Benching felt decent today. Was going to work up heavy in slingshot but couldn't find it at the gym so I just benched raw with CG. Shoulder not too terrible but still hurting.

Posted: 11/16/2015 11:08:27 PM EDT

[#25]

Workout: Hypertrophy Cut V2.0 W12W1

Comp Grip Bench -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
*add slingshot*
245lbs x 2
265lbs x 2
275lbs x 2
285lbs x 1
285lbs x 1
225lbs x 10

Raw CGBP -

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

Dips (30 sec method, 5 minutes between attempts) -

BW x 16//BW x 12//BW x 10 = 38
BW x 20//BW x 13//BW x 10 = 43

Tricep Pushdowns x 3 sets max reps

Notes:

I think my tailbone is slightly fractured from getting ejected out of a golf cart. Couldn't really get a good arch or setup on bench because of pain so the leg drive wasn't there. Wanted 285 for a double but that wasn't happening. Overall a solid upper session however.

Posted: 11/19/2015 12:05:30 AM EDT

[#26]

What are you doing for your ab work? I notice you do it quite often so I'm just curious. I only do it 2 times a week.

Posted: 11/20/2015 8:19:50 PM EDT

[#27]

Been at a conference the last week. Back is jacked. Compression issues from hell that I need to get fixed. Alright when I'm mobile but sitting is killing me. Few random workouts during the week and finally got home and back in the gym tonight. Misc Workout.

Chins (50% Method) -

BW x 20 // BW x 7

Dips (50% Method) -

BW x 26 // BW x 14
BW x 28 // BW x 15

A bunch of misc back and tricep work x approx 12 sets

Notes:

Diet was shit all week. Noticed it during the chinup portion. Need to figure out what's up with my back and get it healthy.

Posted: 11/23/2015 11:11:42 PM EDT

[#28]

Going to move to a bit of a body recomp/light weight gain stage. Take it very very slowly and see how it goes. Training will remain similar.

Workout: Body Recomp W1W1

Weight: Unknown Day 1

CGBP -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 3 x 2
205lbs x 1
225lbs x 1
235lbs x 1

Reverse Band CGBP (doubled mini/pink) -

275lbs x 5
275lbs x 5
275lbs x 5
275lbs x 5
275lbs x 5

Dips (1/3 Method) -

BW x 28 // BW x 16 // BW x 9 = 53

Band Tricep Extensions x 3 sets

Shoulder Raises x 3 sets

Wide Grip Pushups/Stretch x 2 sets

Notes:

Going to experiment with some slightly higher volume (per week). Going to look at roughly 6 training days per week. Look something like Chest/Tricep/Shoulder - Back/Bicep - Hamstrings/Quads/Calves/Abs - Repeat.

Posted: 11/23/2015 11:40:40 PM EDT

[#29]

Going to move to a bit of a body recomp/light weight gain stage. Take it very very slowly and see how it goes. Training will remain similar.

Workout: Body Recomp W1W1

Weight: Unknown Day 1

CGBP -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 3 x 2
205lbs x 1
225lbs x 1
235lbs x 1

Reverse Band CGBP (doubled mini/pink) -

275lbs x 5
275lbs x 5
275lbs x 5
275lbs x 5
275lbs x 5

Dips (1/3 Method) -

BW x 28 // BW x 16 // BW x 9 = 53

Band Tricep Extensions x 3 sets

Shoulder Raises x 3 sets

Wide Grip Pushups/Stretch x 2 sets

Notes:

Going to experiment with some slightly higher volume (per week). Going to look at roughly 6 training days per week. Look something like Chest/Tricep/Shoulder - Back/Bicep - Hamstrings/Quads/Calves/Abs - Repeat.

Posted: 11/23/2015 11:42:09 PM EDT

[#30]

Quote History

Quoted:
What are you doing for your ab work? I notice you do it quite often so I'm just curious. I only do it 2 times a week.

View Quote

Just saw this.

Usually it's a mixture of bodyweight work (V-ups, windshield wipers, McGill crunches) and then weighted crunches. Honestly very little rhyme or reason to my ab work. More of a "get it done" type approach.

Posted: 11/25/2015 8:06:38 AM EDT

[#31]

Workout: Recomp W1W2

Weight: 174.2lbs

Strict Chins (1/3 Method) -

BW x 16 // BW x 6 // BW x 4

V-Bar Alternating Chins (50% Method) -

BW x 14 // BW x 8

Pulldowns x 4 sets

Stiff Arm Pulldowns/Overs x 4 sets

Rear Delt Raise x 2 sets

Bicep Work x 5 sets

Notes:

As you can see my lats fatigue quickly on the chinups. Still good tension which was the overall goal. Good training session.

Posted: 11/27/2015 9:28:37 PM EDT

[#32]

Workout: Body Recomp W1W3

Weight: Thanksgiving

Comp Grip Bench -

45lbs x 10 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
*add slingshot*
265lbs x 2
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10

Dips (50% Method) -

BW x 32 (+4 reps) // BW x 18 = 50 (+7 rep PR)

Band Tricep Extensions x 4 sets

CGBP Double Pump Bench x 2 sets

DB Raises x 4 sets

Notes:

Wasn't feeling too much into it, but still managed a decent session. Going to try to start hitting 50 reps broken up over as few sets as possible at 225 in the slingshot. Volume felt good. Might could bump a few things up.

Posted: 11/28/2015 6:01:44 PM EDT

[#33]

Workout: Body Recomp W1W4

Weight: Thanksgiving

Strict Chins (50% Method) -

BW +12kg x 12 // BW +12kg x 6
BW +12kg x 12 // BW +12kg x 5

Lat Pulldowns x 3 sets

Lat Row x 4 sets

Quad Accessory Work x 8 sets

Bicep Curls x 4 sets

V-Grip Alternating Pullups -

BW x 7/7
BW x 5/5

Notes:

Mixed a few sessions together simply because I had missed workouts during Thanksgiving and need to keep tomorrow a rest day. Hopefully get back on a better track next week.

Posted: 11/30/2015 10:37:09 PM EDT

[#34]

Workout: Body Recomp W2W1

Weight: 175.6lbs

CGBP -

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

Comp Grip Bench w/ Slingshot -

225lbs x 8
225lbs x 8
225lbs x 8

DIps (1/3 Method) -

BW x 30 // BW x 16 // BW x 12 = 58 (+ 5 rep PR)

Tricep Extension x 3 sets to failure

Delt and extra Tricep Work x 4 sets

Notes:

Solid session today. Shoulder not 100% but still moving in right direction. Felt good.

Posted: 12/1/2015 10:27:19 PM EDT

[#35]

Workout: Body Recomp W2W2

Weight: 175.2lbs

Strict Chinups (50% Method) -

BW x 22 (+2 reps) // BW x 8 = 30 reps (+3 rep PR)

Lat Pulldown x 4 sets

Chest Supported DB Rows -

50s x 12/12
50s x 12/12
50s x 12/12

Stiff Arm Pullovers x 3 sets

Curls x 4 sets

Notes:

Pretty solid session overall. Decent volume. Great pump.

Posted: 12/4/2015 10:48:27 PM EDT

[#36]

Out of town at training for a couple of days. Ate and drank too much.

Workout: Body Recomp W2W4

Weight: 177lbs

Comp Grip Bench -

45lbs x 20 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1

Comp Grip Bench (w/ SlingShot, 50 reps in as few sets as possible) -

225lbs x 12
225lbs x 11
225lbs x 10
225lbs x 10
225lbs x 6

Dips (50% Method) -

BW x 36 (+4 reps) // BW x 19 = 55 reps (+PR of some kind)

Accessory Tricep Work x 6 sets

Notes:

Solid session today. Took me awhile to get into it. Mind was elsewhere. Finished stronger.

Posted: 12/5/2015 2:37:53 PM EDT

[#37]

Workout: Body Recomp W2W5

Weight: 176.2lbs

Strict Chins (50% Method) -

BW +12kg x 14 (+2 rep) // BW +12kg x 6 = 20 reps (+2 reps PR)
BW +12kg x 12 // BW +12kg x 5 = 17 reps

Inverted Rows -

BW x 10
BW x 10
BW x 10

One Arm Pause DB Rows -

70s x 10/10
70s x 10/10

Band Pulldowns x 3 sets

Curls x 5 sets

Notes:

Solid numbers on the weighted chinups. Getting stronger. I like the higher rep work I'm running right now.

Posted: 12/7/2015 10:33:55 PM EDT

[#38]

Workout: Body Recomp W3W1

Weight: 178lbs

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
215lbs x 5
215lbs x 5
215lbs x 5
215lbs x 5
215lbs x 5 (+10lbs PR 5x5)

Dips (1/3 Method) -

BW x 36 // BW x 17 // BW x 10 = 63 reps (+5 reps PR)

Extra Tricep Accessory Work x 7 sets

Delt Isolation Work x 3 sets

Notes:

The CG work went pretty smoothly. Nothing earth shattering but solid work. The dips continue to shoot up. Back is still giving me issues but I'll take what I can get at this point.

Posted: 12/11/2015 10:23:16 PM EDT

[#39]

Workout: Body Recomp W3W4

Weight: 173.6lbs

Comp Grip Bench -

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

Comp Grip Bench (w/ Slingshot) -

225lbs x 13 (+1 rep)
225lbs x 10
225lbs x 12
225lbs x 11
225lbs x 4 (- 2 reps needed to complete 50 reps)

Tricep Accessory x 4 sets

Notes:

Shoulder feeling pretty bum. Still managed to bench decently. Didn't hit the volume I wanted, as I had a retirement ceremony to make. Got some solid work in but nothing spectacular.

Posted: 12/12/2015 11:39:32 AM EDT

[#40]

Workout: Body Recomp W3W5

Weight: 176.8lbs

Neutral Grip Chins (1/3 Method) -

BW x 8
BW +25lbs x 10 // BW +25lbs x 4 // BW +25lbs x 4

JM Style Lat Pulldowns x 6 sets

Standing Cable Row x 4 sets

Notes:

Had to get in and knock something out quick. I really like the JM Pulldowns. Will keep those for sure.

Posted: 12/14/2015 11:47:57 PM EDT

[#41]

Workout: Body Recomp W4W1

Weight: Vacation

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 7 (+10lbs PR for 5x5 CG)

Dips (50% Method) -

BW x 41 (+5 reps) // BW x 17 = 58 reps (+3 rep PR)

Accessory Tricep Work x 9 sets

Notes:

Ended up having a great benching session today. Went on vacation and even though I drove back nearly 6hrs today, I still felt fantastic in the gym. Hit a solid PR for me with Close Grip.

Posted: 12/15/2015 11:48:34 PM EDT

[#42]

Workout: Body Recomp W4W2

Weight: 178.2lbs

Strict Chins (50% Method) -

BW x 23 (+1 rep PR) // BW x 7 = 30 reps

JM Pulldowns x 5 sets

Seated Cable Row x 4 sets

Stiff Arm Pulldown x 2 sets

Band Face Pulls x 2 sets

Curls x 4 sets

Notes:

Hit a PR on my top set of chins, but like usual I taxed myself so much I wasn't able to follow up with too much. Not a bad session though.

Posted: 12/19/2015 12:34:14 AM EDT

[#43]

Workout: Body Recomp W4W4

Weight: 175.4lbs

Comp Grip Bench -

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 (+10lbs @ this body weight)

Comp Grip w/ Slingshot -

225lbs x 14 (+1 rep PR)
225lbs x 14 (+1 rep PR)
225lbs x 11
225lbs x 11 (4 rep PR for sets)

Tricep Pushdown x 4 sets

CGBP - 135lbs x 26 (+1 rep)

Notes:

Cold in the gym this afternoon. Took me awhile to warm up. Bench moving slowly, but at least it's moving. Heaviest I've worked up to raw with this fucked up shoulder. The 50 reps of 225 felt good. Not a bad session.

Posted: 12/21/2015 9:26:31 PM EDT

[#44]

Workout: Body Recomp W5W1

Weight: 180.2lbs

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
230lbs x 5
230lbs x 5
230lbs x 5
230lbs x 5
230lbs x 5 (+5lbs PR for 5x5)

Dips (1/3 Method) -

BW x 40 // BW x 16 // BW x 10 = 66 reps (+3 reps PR)

DB Floor Press -

70s x 12/12
70s x 12/12

Pressdowns x 5 sets

Shoulder Work x 2 tempo sets

Notes:

Solid pressing session for me today. Hit a couple PRs. Good stuff overall.

Posted: 12/28/2015 9:52:15 PM EDT

[#45]

Moved into my new house finally. Then Christmas. Then work. Been a busy week and fell off the wagon hard. Back on it for the haul now.

Workout: Body Recomp W6W1

Weight: 180.2lbs

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 4 +1 forced
235lbs x 4
235lbs x 4
235lbs x 4 (+5lbs 4x4 CGBP PR?)

CGBP w/ Slingshot -

225lbs x 9
225lbs x 8

Dips (50% Method) -

BW x 44 (+3 reps PR) // BW x 17 = 61 reps (+3 rep PR)

Tricep/Shoulder Accessory Work x 8 sets

Notes:

Bench was meh. Wanted a solid 5x5 and that just wasn't going to happen. Shoulder still a bit iffy. Dips went well. Actually ended up with a PR where I thought I had tied at best. Not too bad of a session for coming back from holidays.

Posted: 12/29/2015 11:25:48 PM EDT

[#46]

Workout: Body Recomp W6W2

Weight: 178.6lbs

Strict Chins (1/3 Method) -

BW x 20 (+4 reps) // BW x 5 // BW x 5 = 30 reps (+4 rep PR)

Strict Chins -

BW +25lbs x 10
BW +25lbs x 10
BW +25lbs x 9

JM Pulldowns x 3 sets

Band Pulldowns x 4 sets

Band Pull Aparts x 3 sets

Curls x 3 sets

Notes:

Fairly solid back session this evening. Nothing crazy but decent work done all the way around.

Posted: 1/1/2016 9:54:35 PM EDT

[#47]

Workout: Body Recomp W6W4

Weight: 177.2lbs

Comp Grip Bench -

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

Comp Grip Bench (w/ Slingshot) -

225lbs x 16 (+2 rep PR)
225lbs x 15 (+1 rep)
225lbs x 12
225lbs x 7 (3 rep total PR?)

Dips (50% Method) -

BW +25lbs x 18 // BW +25lbs x 9

Band Pushdowns x 2 sets

CGBP - 135lbs x 26 reps

Notes:

Ended up being a damn good bench session for me. Hit a few solid rep PRs and got in some decent assistance work.

Posted: 1/4/2016 11:17:32 PM EDT

[#48]

Workout: Body Recomp W7W1

Weight: 174.4lbs

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 3
225lbs x 1
240lbs x 3 + 1 forced (+5lbs)
240lbs x 3
240lbs x 3

CGBP (slingshot) -

225lbs x 8
225lbs x 9

Dips (1/3 Method) -

BW +25lbs x 20 (+2 reps PR) // BW +25lbs x 9 // BW +25lbs x 5
BW x 30

Tricep Pressdowns x 3 sets

Notes:

Cold in gym. Achy. Just not feeling it much today but still got some work done.

Posted: 1/5/2016 10:41:41 PM EDT

[#49]

Workout: Body Recomp W7W2

Weight: 176.2lbs

Strict Chins -

BW x 8
BW +16kg x 12 // BW +16kg x 5 (50% Method, +4kg)
BW +12kg x 10
BW +12kg x 10

Inverted Rows -

BW x 10
BW x 10
BW x 10

Band Accessory x 8 sets

Bicep Work x 2 sets

Notes:

Not a bad back workout. Nothing special but getting stronger. Chinups felt good.

Posted: 1/8/2016 10:35:59 PM EDT

[#50]

Workout: Body Recomp W7W3

Weight: 174ish

Comp Grip Bench -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 2
225lbs x 2
235lbs x 2
245lbs x 2

Comp Grip Bench (slingshot) -

225lbs x 13
225lbs x 11
225lbs x 12
225lbs x 13

Dips (1/3 Method) -

BW +25lbs x 21 (+1 rep PR) // BW +25lbs x 10 (+1 rep PR) // BW +25lbs x 7 (+2 rep PR) = 38 reps (+4 rep PR)

Dips (1/2 Method) -

BW +25lbs x 24 (+3 reps PR) // BW +25lbs x 12 = 36 reps

Pressdowns x 3 sets

Notes:

Overall a pretty solid pressing day for me. It's been an absolutely crazy week at work. Not nearly as much sleep as I'd like but thankfully pulled out a solid session.

[ARCHIVED THREAD] - BarsandBullets - A Lifting and Shooting Log (Page 4 of 6)

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