A New Direction

Training Logs
21

Week 18: (3 Oct - 9 Oct)

Monday:
Run (22nd and back)

Tuesday:
Shoulder Press: 4x8@105
Inc Bench: 4x8@115
Bench: 4x8@145
Close Grip Bench: 5x8@115
Pushups: 20-10-10

Wednesday:
Deadlift: 3x5@205
Pullups: 3x12
Pullover: 8-6-4@75
Bent Row: 4x8@100
Floor Row: 4x8@100

Thursday:
Back Squat: 4x8@145
-----------------1x3@180
Front Squat: 4x8@95

Friday:
Climb

Saturday:
Bench: 8@135, 5@155, 4@185, 2@205, 2@225, 1@235, 1@245
M.Flye: 4x8@80
DB Bench: 4x8@55
Preacher Curls: 4x8@B+25
Cable Overhead Tri: 4x8@60

Sunday: Morning Bodyweight 162.8
Cable Row: 4x8@110
DB Row: 4x8@35
Pulldown: 4x8@110
M.R. Flye: 4x8@55
UHN Pulldown: 4x8@110
Wide Pressdown: 4x8@90

Training–I hit a new bench PR, doing 245 for 1. My biceps are really sore this weekend for no apparent reason; it’s not like I have an Arms day any more! I’ll try 245 for a double next week and shoot for 255 on the last week of this cycle. I’ll definately be lifting a lot heavier next cycle based on these PRs!

Appearance–Still not looking or feeling any bigger, and my attempts at photos this week turned out terribly. I did gain 1.2lbs Sunday-Sunday, which is way more than the .4/week I’ve been averaging. That will probably average back out next week, but I’ll just have to wait and see.

Nutrition–I’ve added NOXplode back and I like it. I’ve also settled on half-servings of Anaconda as about the most I can drink without being unable to eat anything else for hours. I think it’ll work just fine.

22

Also, a before-current side-by-side from last week. This is 18 weeks of progress!

[photo]34680[/photo]

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Week 19: (10 Oct - 16 Oct)

Monday:
Sick!

Tuesday:
Sick!

Wednesday:
Sick!

Thursday:
Shoulder Press: 3x8@110
Inc Bench: 3x8@125
Close Grip Bench: 3x8@125
Bench: 3x8@160
Pushups: 20-20
Deadlift: 3x5@205
Pullups: 14-12-10
Pullover: 10-8-6@75
Bent Row: 3x8@105
Floor Row: 3x8@105

Friday:
Rest

Saturday:
Bench: 8@135, 5@155, 4@185, 3@205, 2@225, 2@235, 2@245
M.Flye: 3x8@90
DB Bench: 3x8@70
Preacher Curls: 3x8@B+30
Cable Overhead Tri: 3x8@65

Sunday: Morning Bodyweight 161
Cable Row: 3x8@120
DB Row: 3x8@40
Pulldown: 3x8@120
M.R. Flye: 3x8@60
UHN Pulldown: 3x8@120
Wide Pressdown: 3x8@100

Training–I was pretty sick this week, so I rested Mon-Wed and did Tues&Wed’s workouts on Thursday. My spotter on the bench Sunday helped a bit more than I would have liked, but I still did pretty well. I think that after getting over being sick and a good heavy training day on Tuesday I’ll be ready to hit 255 for a single next Sunday! I’m looking forward to my next cycle; I’ll be experimenting with working at a higher % and lowering reps instead of sets throughout the cycle. It might be the best thing I’ve tried, it might be horribly awful…I won’t know until I give it a try! I just feel like my 5x8 and 4x8 weeks weren’t really enough work to stimulate growth this time around, so we’ll see what happens when I train heavier through a whole cycle!

Appearance–I lost some weight due to illness and my pics all looked terrible this week. I think I’m going to quit trying to take them until the 6 month point.

24

Week 20: (17 Oct - 23 Oct)

Monday:
Shoulder Press: 2x8@120
Inc Bench: 2x8@135
Bench: 2x8@135
Close Grip Bench: 2x8@170
Pushups: 25-15

Tuesday: Rest

Wednesday:
Deadlift: 3x5@205
Pullups: 15-15-6
Pullover: 12-10-8@75
Bent Row: 2x8@110
Floor Row: 2x8@110

Thursday: Rest

Friday:
Back Squat: 2x8@170
Front Squat: 2x8@110
Run (School)
Climb

Saturday:
Bench: 10@135, 8@155, 5@185, 4@205, 2@225, 1@235, 1@245, 1@255 (With some help)
M.Flye: 2x8@100
DB Bench: 2x8@75
Preacher Curls: 2x8@B+35
Cable Overhead Tri: 2x8@70

Sunday: Morning Bodyweight 163
Cable Row: 2x8@130
DB Row: 2x8@45
Pulldown: 2x8@130
M.R. Flye: 2x8@65
UHN Pulldown: 2x8@130
Wide Pressdown: 2x8@50 (Single Pulley)

Training–I had no energy and felt pretty lackluster in the beginning of the week but I am feeling much better now at the end of the week. I hit a bench PR again, 255 (with just a tiny bit of help…I shook my head for “no help” and my spotter thought that meant “not gonna make it!”) Oh well…I’ll go for a good double at 255 next week.

Speaking of next week, my next cycle is going to be a little bit different. The exercise selection will be the same (minus some back squats), but I am sticking at 3 sets through all 4 weeks and adjusting the reps downwards as the %s go up. The end result is still only half as much volume in week 4 as in week 1, but I will be training consistently heavier and closer to my max for any given rep range. I’m not sure I have the %s exactly where they should be, so I may fall short on a few sets, but I think the concept is sound and should give me better results than what I’m doing, so long as it doesn’t just break me down.

Appearance–My weight is going back up now that I’m done being sick, which is a nice change. It’s amazing that I’ve worked so hard to get where I am and still am no-where near my goal. It just reminds me more and more have how bad of shape I was in when I started this.

Nutrition–I need to plan better, eat more, and eat less junk. Pretty simple in concept, but the execution is lacking. I need more easy meals that reheat well!

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Week 21: (24 Oct - 30 Oct)

Monday:
Rest

Tuesday:
Shoulder Press: 3x10@110
Inc Bench: 3x10@125
Close Grip Bench: 2x8@125
Bench: 3x10@165
Pushups: 4x11

Wednesday:
Deadlift: 3x5@215
Pullups: 10-10-10-9
Pullover: 6-4-2@80
Bent Row: 3x10@105
Floor Row: 3x10@105

Thursday:
Front Squat: 3x10@95
Back Squat: 1x3@175

Friday:
Climb

Saturday:
Bench: 10@135, 8@155, 5@185, 4@205, 2@225, 2@235, 2@245
M.Flye: 3x10@75
DB Bench: 3x10@65
Preacher Curls: 3x10@B+30
Cable Overhead Tri: 3x10@60

Sunday: Morning Bodyweight ???
Cable Row: 3x10@120
DB Row: 3x10@40
Pulldown: 3x10@120
M.R. Flye: 3x10@60
UHN Pulldown: 3x10@120
Pullover Machine: 3x10@70

Training–First week of training 3x10. Definately felt an increased burn in muscles after sets…interesting tidbit I’ll file away. Maybe I’ll make slightly higher reps standard for programs later on. I feel like I need to incorporate more leg work, but am not sure how/where to do it.

Appearance–My back is doing alright, but I still feel like my chest/abs look like I don’t train at all in the pics I’m taking. Maybe it’s just lighting, since I’m definately starting to pull my new workout shirts tight across the chest. Either way, it’s not like I need more chest work; the 2x benching per week is definately plenty.

Nutrition–Exact same comments as before: I need to plan better, eat more, and eat less junk. Pretty simple in concept, but the execution is lacking. I need more easy meals that reheat well!

26

Week 22: (31 Oct - 6 Nov)

Monday:
Rest

Tuesday:
Shoulder Press: 3x8@115
Inc Bench: 3x8@135
Close Grip Bench: 3x8@135
Bench: 3x8@180

Wednesday:
Deadlift: 3x5@215
Shrug: 3x6@215
Pullups: 13-13-13
Bent Row: 3x8@115
Floor Row: 3x8@115

Thursday:
Front Squat: 3x8@105
Back Squat: 1x3@190

Friday:
Climb

Saturday:
Bench: 10@135, 8@155, 5@185, 4@205, 3@225, 3@225, 3@225
M.Flye: 3x8@100
DB Bench: 3x10@70
Preacher Curls: 3x10@B+35
Cable Overhead Tri: 3x8@65

Sunday: Morning Bodyweight 163.8
Cable Row: 3x8@130
DB Row: 3x8@45
Pulldown: 3x8@130
M.R. Flye: 3x8@65

Training: I’m still enjoying this set/rep/% scheme. Some of the exercises feel like more trouble/time than they are worth, so I’ve been paring back my workouts. I’m thinking of trying a whole-body training program next cycle. I’ll work on planning that today.

Appearance–It’s frustrating that my pics keep turning out really badly recently, but I got a good reminder of how far I have yet to go after an impromptu pool-party at a birthday party…I’m still definitely one of the smallest guys in any given room. Gotta keep working on that…

Nutrition–Still failing. Need to learn to cook more food. Need time to cook food.

27

Week 23: (7 Nov - 13 Nov)

Monday:
Rest

Tuesday:
Shoulder Press: 3x6@125
Inc Bench: 3x6@145
Close Grip Bench: 3x6@145
Bench: 3x6@190

Wednesday:
Rest

Thursday:
Rest

Friday:
Rest

Saturday:

Leg Press: 4x8@205
Bench: 4x8@185
M.Flye: 4x12@ (75, 65, 55, 55)
DB Bench: 4x8@60
Preacher Curls: 3x10@B+35
Cable Overhead Tri: 4x12@50

Sunday: Morning Bodyweight 164.2
Smith Squat: 4x8@135
Cable Row: 4x8@110
DB Row: 4x8@35
Pulldown: 4x8@110
M.R. Flye: 4x12@50
Bicep Curl: 4x8@B+30

Training: This was a very mediocre week. I tried to stay on track while working through the ORE…obviously that didn’t happen. Getting to night shift was ok, getting back on days took all weekend. Also, went camping Saturday night and couldn’t sleep to save my life. I did decide that there is probably an optimum set/rep/% range, and the variation in my routine meant I probably wasn’t training at it very often. I’m going with 4x8 in most exercises, going 4x12 in those I feel need the higher reps to be effective. I’ll add a rep per set each week if I feel like I’m doing well, and reset after I hit 12.

Appearance–Still small. Moving on.

Nutrition–ORE week was obviously a loss. I will try again this week…

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Week 24: (14 Nov - 20 Nov)

Monday:
Rest

Tuesday:
Front Squat: 4x8@105
Back Squat: 3@ 135, 155, 185, 195
Close Grip Bench: 4x8@135
Decline Bench: 4x8@135
Bench: 4x8@185

Wednesday:
Deadlift: 3x8@185
Curls: 4x8@B+30
Shoulder Press: 4x8@115
Floor Row: 4x8@95
Pullups: 8-8-8-2

Thursday:
Run - 2 miles
Pullups: 4x7

Friday:
Climb
Pullups: 4x7

Saturday:
Leg Press: 4x9@205
Bench: 4x8@185
M.Flye: 4x12@55
DB Bench: 4x8@60
Cable Overhead Tri: 4x12@60
Calf Raise: 4x15@55

Sunday: Morning Bodyweight 166.2
Smith Squat: 4x9@135
Cable Row: 4x9@110
DB Row: 4x9@35
Pulldown: 4x9@110
M.R. Flye: 4x13@50
Bicep Curl: 4x9@B+30

Training: Much better week that last week! Experimenting some with rep ranges to see what works best, and trained my calves for the first time in a long time. I definately felt them the next day!

Appearance–Pictures continue to disappoint, but I’ll keep working on it!

Nutrition–Better. Lots of pot lucks with turkey and other good foods! Next week being short, I will also have opportunities to eat more at home.

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Week 25: (21 Nov - 27 Nov)

Training: I’m not even going to spend the time typing up this week’s failed experiment. All I have to show for it is a slightly injured shoulder. I do want to take a moment to observe that there is a maximum rate of weight gain, and so long as I am attaining that (which appears to be .42 lbs a week), and staying lean, there is really no benefit to lifting more/harder/more often.

Appearance–Moving on…

Nutrition–I was disappointed to lose weight this week, but my spreadsheet still has me at a coefficient of .43, so I was probably due for a correction (.42 seems average…if I get above that I tend to drop back down after a week or two.) An interesting note…I forgot to take my NOxplode on Sunday, and halfway into the workout I felt tired, blah, and already annoyed by my injured shoulder, when I wondered what could possibly be missing. I realized I had forgotten it…I guess you don’t realize how much you depend on something until it’s gone. I definately won’t forget it again!

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Week 28: (12 Dec - 18 Dec)

Monday:
DB Shoulder Press: 12@20s, 12@30s, 12@45s
DB Lat Raise: 10@10s, 9@15s
Low Pulley Delt Rais: 6@20
Reverse DB Flye: 12@15s, 8@25s
Rope Tri Pushdown: 10@60, 10@85
Lying Tri Ext: 10@15s, 10@20s
Rope Overhead Tri: 10@70

Wednesday:
DB Pullover: 12@30, 12@40, 10@50
Close Neutral Pulldown: 12@90, 10@120, 8@140
1 Arm Pulldown: 10@30, 8@60
Wide Cable Row: 10@70, 10@110, 8@140
DB Row: 10@30, 10@50, 10@60, 8@70
Deadlift: 10@185

Saturday:
Rotator Cuff: 12@10, 12@10
Close Grip Bench: 12@115, 11@135, 8@165
Decline Bench: 12@135, 12@155, 8@185
Inc DB Bench: 10@40, 6@50
Flat DB Flye: 10@20s, 8@30s
DB Con Curl: 12@20, 5@35
Bar Curl: 12@B+20, 8@B+40

Sunday: Morning Bodyweight: 167
1 Leg Extension: 15@30, 10@40, 12@50
Leg Press: 10@200, 10@245, 10@290
Smith Squat: 10@115, 10@135, 10@155
Leg Curl: 10@40, 12@60
SLDL: 10@70, 10@70
Calf Raise: 12*80, 10-3-2@115
Seated Calf raise: 10@50, 8@70

Training: The last few weeks I was getting training ADD, wasn’t enjoying anything, felt like I wasn’t making progess, injured my shoulder trying a stupid sudden increase in volume, and generally wasn’t doing too well. After some bouncing around, I settled on doing Dorian Yates’ “Blood and Guts” program. First impressions are:
-I enjoy doing fewer sets and more exercises
-It stays fresh because each set is either heavier, or a new exercise
-Sets across didn’t end up pushing my limit strength, ramping does
-Easing into heavier sets is probably going to decrease injury risk
-I finally have enough strength to need rotator cuff prehab, and am also strong enough I actually can feel those muscles working. Cool.

Appearance: Probably a little rounder than I’d like to be, but still averaging around .43 lb/wk. Judging by difference in appearance in morning vs daytime, the appearance is coming from being full/bloated on food constantly. Just so long as I’m not putting on too much real fat, I’m happy. I’m knocking on the door to an honest 170 morning weight, and it feels great!

Nutrition: I’m doing a little better. I’m kind of attached to thinking of snacks and meals, rather than just “food”, so snacking all day on large quantities of meat and other things seems odd, but it fits the pace of the office recently, so I’ll run with it and see how it works.

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Week 29: (19 Dec - 25 Dec)

Monday:
DB Shoulder Press: 12@30s, 12@40s, 6@55s
DB Lat Raise: 10@10s, 10@15s
Low Pulley Delt Rais: 7@20
Reverse DB Flye: 12@15s, 8@20s
Rope Tri Pushdown: 10@70, 9@100
Lying Tri Ext: 12@15s, 10@25s
Rope Overhead Tri: 10@70, 8@80

Tuesday:
DB Pullover: 12@40, 10@50, 8@60
DB Row: 12@60, 8@80
Close Neutral Pulldown: 12@120, 9@145
1 Arm Pulldown: 12@30, 9@60
Cable Row: 12@110, 9@140
Deadlift: 10@185, 8@205

Wednesday:
Rotator Cuff: 12@10, 12@10
Close Grip Bench: 10@135, 10@155, 7@175
Decline Bench: 10@145, 10@165, 6@205
Inc DB Bench: 11@35s, 7@50s
Flat DB Flye: Dropped, elbow pain
DB Con Curl: 10@25, 5@35
Bar Curl: 10@B+25, 6@B+45
OH Cable Curl: 10@20, 5@25

Thursday:
1 Leg Extension: 15@30, 10@40, 10@60
Leg Press: 11@200, 11@245, 11@290
Smith Squat: 11@115, 11@135, 11@155
Leg Curl: 11@80, 8@120
SLDL: 10@70, 10@70
Calf Raise: 12@85, 14-4-3@115
Seated Calf raise: 11@50, 6@80

Training: Still digging this program. I worked ahead to account for Christmas leave. I could definately tell I was tired/weaker on Wednesday, and generally just fatigued by Thursday, but I still put up some good numbers.

Appearance: My family thought I looked good when I went home, and I am needing to buy bigger shirt sizes. This is a good thing.

Nutrition: Ate a lot of junk while in Wyoming; going to start eating better now that I’m home.

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Week 30: (26 Dec - 1 Jan)

Tuesday:
DB Shoulder Press: 12@35s, 10@45s, 7@55s
DB Lat Raise: 11@10s, 6@20s
Low Pulley Delt Raise: 8@20 (Mostly negatives on left arm)
Reverse DB Flye: 13@15s, 9@20s
Rope Tri Pushdown: 12@70, 10@100
Rope Overhead Tri: 10@70, 8@80
Lying Tri Ext: 12@15s, 8@25s

Wednesday:
DB Pullover: 12@40, 11@50, 9@60
DB Row: 10@65, 7@80
Close Neutral Pulldown: 12@120, 9@145
1 Arm Pulldown: 12@30, 10@60
Cable Row: 10@110, 10@170 (Regular machine broken, tried a substitute)
Deadlift: 11@185, 9@205

Thursday:
Rotator Cuff: 12@10, 12@10
Close Grip Bench: 11@135, 10@155, 4@175
Decline Bench: 11@145, 10@165, 7@205
Inc DB Bench: 12@35s, 8@50s
Flat DB Flye: 12@20s
DB Con Curl: 11@25, 3@35
Bar Curl: 7@B+25 (Too much forearm pain to finish)
OH Cable Curl: 11@20, 6@25

Sunday:
1 Leg Extension: 16@30, 11@40, 11@60
Leg Press: 12@200, 12@245, 12@290
Smith Squat: 12@115, 12@135, 12@155
Leg Curl: 12@80, 9@120
SLDL: 10@70, 10@70
Calf Raise: 13@85, 10-3-2@130
Seated Calf raise: 12@50, 8@80

Training: I squeezed my workouts into the holiday schedule again. Overall I did well, but I think doing the chest workout after work (instead of on a weekend) and moved closer to shoulders/back led to the few disappointing lifts. I cut out a few sets that felt painful in the wrong way (joints). I surprised myself by hitting all my marks on the leg workout, which is quite a feat after partying on New Years! Although this wasn’t an optimal training week, I am pleased with my performance and feel good about cranking up weights/reps next week.

Appearance: Friends are giving me a hard time about my shirts not fitting. Success.

Nutrition: Not enough real food, too much alcohol. Next week will be better!

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Week 31: (2 Jan - 8 Jan)

Tuesday:
DB Shoulder Press: 12@35s, 11@45s, 5@55s
DB Lat Raise: 12@10s, 7@20s
Low Pulley Delt Raise: 8@20
Reverse DB Flye: 14@15s, 10@20s
Rope Tri Pushdown: 12@70, 11@100
Rope Overhead Tri: 11@70, 9@80
Lying Tri Ext: 10@20s, 9@25s

Wednesday:
DB Pullover: 10@45, 10@55, 8@65
DB Row: 11@65, 8@80
Close Neutral Pulldown: 12@120, 10@145
1 Arm Pulldown: 10@35, 8@65
Chest Supported Row: 12@110, 10@150
Deadlift: 12@185, 10@205

Saturday:
Rotator Cuff: 12@10, 12@10
Close Grip Bench: 11@135, 10@155, 8@175
Decline Bench: 12@145, 9@165, 4@205
Inc DB Bench: 10@40s, 5@55s
Flat DB Flye: 12@20s, 6@25s
DB Con Curl: 11@25, 3@35
Bar Curl: 11@B+25, 5@B+45
OH Cable Curl: 12@20, 7@25

Sunday:
1 Leg Extension: 17@30, 12@40, 12@60
Leg Press: 10@220, 10@265, 10@310
Smith Squat: 10@125, 10@145, 10@165
Leg Curl: 10@85, 10@120
SLDL: 11@70, 11@70
Calf Raise: 13@85, 11-4-10@130
Seated Calf raise: 12@60, 8@90

Training: I was disappointed to miss a few max’s this week, but overall things are still going up. Next week will be a serious challenge with the ORE and CINC visit and the Sussman wedding, but I’ll be sure to stay on top of things and roll workouts into my schedule wherever they fit.

Appearance: I took some more pictures and I don’t see the progess the scale says I’m making, which is frustrating. I’ll just keep at it though!

Nutrition: Considering ordering Finibars as snacks.

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Week 32: (8 Jan - 15 Jan)

Tuesday:
DB Shoulder Press: 12@35s, 12@45s, 2@55s
DB Lat Raise: 13@10s, 8@20s
Low Pulley Delt Raise: 8@20
Reverse DB Flye: 10@20s, 18@25s
Rope Tri Pushdown: 10@75, 12@100
Rope Overhead Tri: 12@70, 10@80
Lying Tri Ext: 11@20s, 10@25s

Wednesday:
DB Pullover: 11@45, 11@55, 9@65
DB Row: 12@65, 7@80
Close Neutral Pulldown: 10@125, 8@150
1 Arm Pulldown: 11@35, 9@65
Cable Row: 12@110, 10@140
Deadlift: 10@185, 6@225

Saturday:
Rotator Cuff: 12@10, 12@10
Decline Bench: 12@145, 10@165, 8@205
Flat DB Bench: 10@45s, 8@60s
Dec DB Flye: 10@20s, 6@25s
Standing Hammer Curl: 10@20s, 8@25s
Strive Preacher Curl: 10@40, 6@60
OH Cable Curl: 13@20, 8@25

Sunday: Morning bodyweight: 168
1 Leg Extension: 15@35, 10@45, 10@65
Smith Split Deadlift: 10@115, 10@115
1 Calf Raise: 9@10, 4-3-2@25
1 Seated Calf raise: 10@10, 6@20

Training: Had to squeeze in some workouts around the ORE and CINC visit, so Monday and Wednesday suffered a bit. Sunday’s leg workout was disappointing…apparently everyone else wanted to do legs today and every time I turned around I was waiting for equipment.

I’ve decided to tweak the program to address my specific weaknesses: cario, abs, and flexibility/posture. Since my shoulders are in considerably bigger than my chest, I cut out shoulder day and moved reverse flyes to back day. Now, Monday will be Ab and Tricep day. I’m switching to mostly unilateral back movements. I’m also moving to a 14 day cycle so I can get in more variety of movements. I’m running on the track instead of the treadmill as a warmup, and then stretching before I hit the weight room. I’m hoping the combo of leaning out a bit, working my abs, and stretching my legs will help with posture and back pain.

Appearance: Outgrowing more of my shirts in the chest, but the posture problem is definately making me look fat in tighter clothes. Gotta work on that!

Nutrition: Ordered Finibars and Alpha Male. Finibars for sure will be a good snack and a great replacement for some junk I have been tending to snack on. I have no idea if the Alpha Male is going to have any impact at all; but I will be taking it AM/PM on training days, so it should last two months. In retrospect I already wish I had got some at-home hormone test kits, but I guess my subjective opinions/bodyweight/comp will have to be evidence enough.

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Week 33: (16 Jan - 22 Jan)

Tuesday:
Inc Serratus Crunch: 15@5s, 10@10s, 10@15s
Russian Twist (Sucked, never quite got it right)
Kneeling Pulley Crunch: 15@40, 10@60, 10@80 (Too light!)
Close Bench: 12@135, 10@155, 5@185
Rope Tri Pushdown: 11@75, 8@120
Rope Overhead Tri: 8@75, 8@90
Lying Tri Ext: 10@25s, 8@30s

Wednesday:
Inc Serratus Crunch: 15@5s, 10@10s, 10@15s
Woodchopper: 15@20, 10@30, 10@40
Kneeling Pulley Crunch: 15@60, 10@80, 10@100
Reverse DB Flye: 11@20s, 9@25s
DB Pullover: 12@45, 12@55, 10@65
DB Row: 10@45, 8@65 (Reset down to change my technique)
1 Arm Pulldown: 12@35, 10@65
1 Arm Cable Row: 12@20, 8@50
Kayak Row: 10@70, 8@100
Deadlift: 11@185, 7@225

Saturday:
Inc Serratus Crunch: 15@5s, 10@10s, 10@15s
Woodchopper: 15@20, 11@30, 11@40
Kneeling Pulley Crunch: 15@60, 10@80, 10@100
Rotator Cuff: 12@10, 12@10
Flat Bench: 10@175, 7@205, 2@225 (Started too heavy!)
Inc DB Bench: 11@40s, 6@55s
Flat DB Flye: 12@20s, 7@25s
DB Con Curl: 12@25, 6@30
Bar Curl: 12@B+25, 6@B+45
OH Cable Curl: 12@20, 8@25

Sunday: Morning bodyweight: 168
Inc Serratus Crunch: 15@5s, 10@10s, 10@15s
Woodchopper: 15@20, 11@30, 11@40
Kneeling Pulley Crunch: 15@60, 11@80, 10@100
1 Leg Extension: 17@35, 11@45, 11@65
Front Squat: 10@65, 10@95, 7@115
Leg Press: 11@220, 11@265, 11@310
Calf Raise: 14@85, 10-5-3@145
Seated Calf raise: 10@70, 6@100

Training: Overall, felt good. I felt fresher in some lifts due to the 2 week cycle; most notably doing calf raises of all things. I’ll keep this cycle up for at least 6 weeks. I am running more, and doing abs every day. I actually found a quick ab routine I like and I’ll stick with it to see where it takes me. I’m also stretching before every workout; I hope I begin to see those benefits soon.

Appearance: Feeling pretty unsatisfied this week. While I’m way better off than I was last summer, I have a long way to go to meet my goals. Most frustrating of all is how it seems like my legs and back keep getting bigger and I have no noticeable changes in my chest.

Nutrition: I ate less junk this week, but I also ate less overall this week. My weight was flat from last week; probably a combination of eating less and running more/doing more work overall including abs and stretching etc. I’m considering trying to get Schwann’s to come by on Tuesdays to keep some healthy meat options handy.

36

Week 34: (23 Jan - 29 Jan)

Monday:
Inc Serratus Crunch: 15@5s, 11@10s, 11@15s
Woodchopper: 15@20, 10@30, 12@40
Kneeling Pulley Crunch: 15@80, 10@90, 10@100
Close Bench: 10@145, 11@155, 4@185
Bar Tri Pushdown: 10@60, 8@80
Dip: 10@10, 8@25
OH 1 Arm Tri Press: 12@15, 8@10

Wednesday:
Inc Serratus Crunch: 15@5s, 11@10s, 11@15s
Woodchopper: 15@30, 11@40, 10@50
Kneeling Pulley Crunch: 15@80, 11@90, 12@100
Reverse DB Flye: 12@20s, 10@25s
DB Pullover: 10@50, 10@60, 8@70
Pullups: 7, 6 (Focusing on lats)
1 Arm Cable Row: 10@40, 8@60
1 Arm Pulldown: 10@40, 8@70
Kayak Row: 11@70, 9@100
Snatch Grip Deadlift: 10@115, 8@165

Saturday: Chest
HFSW:
A-Mil Press: 10@100, 10@90, 10@80
B-Squat: 3x10@95
C-Bench: 3x10@115
FW:
D-Decline Bench: 8@185, 3x8@155, 8-4-2@155
SW:
E1-Squeeze Press: 3x8@20s
E2-Wide Bench: 3x8@115
F1-DB Flye: 3x8@15s
F2-Dips: 3x8
—Break—
Arm Spec
A-Rope Hammer Curl: 4x8@70
B-Machine Preacher Curl: 4x8@45
C1-Reverse Cable Curl:4x8@50
C2-Wide Cable Curl: 4x8@50
C3-Close Cable Curl: 4x8@50
D1-Rope Tri Pulldown Spread: 12@60, 10@50, 12@40, 12@40
D2-Rope Tri Pulldown Together: 12@60, 10@50, 12@40, 12@40
D3-Overhead Rope Tri Ext: 12@60, 10@50, 12@40, 12@40
D4-Bar Reverse Grip Tri Pushdown: 12@60, 10@50, 12@40, 12@40
D5-Bar Tri Pushdown: 12@60, 10@50, 12@40, 12@40

Sunday: Squat (Morning bodyweight: 168.6)
HFSW:
A-Mil Press: 3x10@80
B-Squat: 3x10@95
C-Bench: 3x10@115
FW:
D-Leg Press: 4x8, 1x8-4-2@265
SW:
E1-Lunges: 3x8@20s
E2-Trap Deadlift: 3x8@135
F1-1 Leg Ext: 3x8@50
F2-BW Squats: 3x10

Training: Curiosity got the best of me. I ordered a bottle of Indigo, looked at the training programs, and am going to attempt this insane amount of work over the next month. We’ll see what happens.

Appearance: Weight is up after one week at flatline.

Nutrition: Planned meals ahead and did well with it. Got a rice cooker, and I plan to get a lot of use out of it to.