T Nation

100&SUN Log


#1

Hello again, honored to write here. Today: 7th week 2nd day of my Intense mesocycle (whole program here http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/yes_new_to_tnation_ )

Bench Press 3x3 @ 220 (last rep tortured slooooowly by spotter)
Dips 3x7 @ plus53 (I gained a little power here)
Shrugs BB 2x10 @ 286 (Next time I'm lowering weight. I liked the holding time - 2s but I think I can squeeze my traps more)
Military Press DB 1x8, 1x7 @ 60 each (2nd set after 4th rep started to lose power and technique)
Front Lateral Raise DB 2x8 @ ~28 each (I could do them in a more controlled way)


#2

Today was a veeeeery good day...

Squat 3x3 @ 290 (NPR after 2months. It was plain awesome, the feel, the depth -ahem- very satisfied.)
Goodmornings 2x5,1x6 @ 136 (It's not been a while that I practice thie ex. so I slowly increase the weight keep as much perfect as I can the technique.)
Single Leg Extensions 2x8 @ 77 (It's the second time that I do this ex. single legged and I can sense the difference. The rom was not full cause I changed gym. I will check my rom in my usual gym.)
BB Curls 3x8 @ ?? (I do not know the exact weight of the bar but I had 66 on it. Felt like 99-100 total.)
Calf Raises x100 @ bw


#3

Monday 29. Starting to deload with some progress showing off.

Deadlifts 1x14 @ 286 (Former 80%. Very good, last 2 reps out of technique, didn't reach exhaustion.)

Chins 2x5 @ plus 37.5 (Did I mention that I hate chins? Well in my next program I wont bother including this exercise. Instead I'll work it home in HFT mode as mentioned by Waterbury.)

T-bar Rows 2x10 @ 165 (Not very familiar with this ex but I keep improving.)

DB Rows 2x8 @ 103 (First time I used straps on this one. Much more steadier.)

DB Triceps Extension 2X8 @ 92 (This ex rocks! Try to keep my elbows pointing at the ceiling and lower the DB as much as I can.)


#4

Bench Press 1x15 @ 182 (Former 80%. Very good, last 2 reps lightly spotted)
Dips 2x6 @ plus60 (+7 but -1rep from previous week)
Shrugs BB 2x10 @ 264 (I lowererd the weight and holded more time but still I think it can be improved. Again I'll lower the weight.)
Military Press DB 1x8, 1x9 @ 60 each (2nd set felt more strong than last week but still 2 last reps spotted.)
Side Lateral Raise DB 2x10 @ ~26 each (Slightly gained more control .)


#5

Today, end of the deloading week. Monday starts the last week of my program with some 1x6 in the basics. I'll look for ideas fo my new program here, I would appreciate any suggestions.

Squat 1x15 @ 236.5 (Former 80%. Very very good, last 2 reps..guess what.. out of technique. Just pushed my legs even more without my upper body to follow.)
Goodmornings 2x6 @ 148.5 (Still rising in this ex while maintaining the technique.)
Single Leg Extensions 2x10 @ 77 (Again I wasn't at my usual gym so the rom wasn't full cause of the machine.)
No BBCurls. (I left the gym because a basketball team had to train, no big deal :slight_smile: )


#6

After I finished the last deloading microcycle of my previous program with some decent performance -
Squat: 1x6@270, Bench: 1x8@198, Deads: 1x7@309 - I today started my new high volume program. It's the biggest I've ever tried.

First day.

Deads 5x10@265 (Supposed to work on my 70% but it felt more...)
T-bar Row 4x15@130 (Very nice and easy.)
Weighted Hyperextensions 3x15@ +22 (Back little tired 'till know, it's the first day...)
Reverse Flyes 3x12@ 22each (First time trying this ex. Felt too much on rear delts.)
BB Curls 3x14@ 66 (Nice form and easy but no hold on top.)
DB Incline Curs 3x12 @ 26each (Elbow movement, not so strict.)

With the least minimum (1-2min for first 2 exs, around 1 min) rest between sets.