Weight 194.3 (am weigh in)
PLP Day 7 x 16; 1/2 hr fasted steady state cardio
Overhead BB Press: 125x11; 125x11; 125x9
Pullups: x11; x11; x11
Neutral Grip pullups: x9;x8
Pushdowns: 120x11; 120x11
DB Laterals: 15x14
Bent Laterals: 10x14
DB Curls: 25x10
Wrist Curls: 35x14
Day 7 of this experiment with PLP and every other day lifting with no off days. Upper body is very pumped, especially my lats from all the pullups. Goal is to increase at least one rep for at least one set on each exercise. Hit all today, except I on one lift today (last set of overhead presses) but have not be eating many carbs.
Have a nagging pain in my upper forearm so skipped Hammer Curls and Reverse curls and did normal DB Curls. Will be interesting to see if I can keep this up. Will need some carbs tomorrow to refuel. Outline of abs visible after a good sweat, still have a ways to go.
Weight 193.4
PLP Day 8 x17
Squats: 135x12; 135x11; 135x11
Trap Deads: 145x16
Glute Ham Raise on Ab ball x 3-4 (tough, obviously a weakness, needs work)
Ab rollout x12
50 min. steady state cardio (nice walk around Lake Calhoun)
Weight 194.4
PLP Day 9: x18
Bench (3 sets): 185x13; 185x12; 185x11
Hammer Row (3x10): 2platesx13;x12;x12
Pushdowns (2x10): 120x13; 120x12
Neutral Grip pullups (2): x8; x8
DB Curls: 25x12
Wrist Curls 35x 15
Weight 193.4
PLP Day 10 x 19 (only 50 more days to go!)
Squats 135x13; 135x13; 135x12
Trap Deads: 155 (increased weight) x 12
Glute Ham on Ab Ball x7
Crunchesx50
On a whim, I tried Dan John’s “thruster” tabatas with 10 lb dumbells. First set- piece of cake, will this be too easy? Second set - ok, this might be challenging; Third - man, this is killer; Fourth - I’m dying, dropped the weights; 5 set - I’ve had it. Will have to try again another time.
Taking a rest day tomorrow. Have lifted 10 days in a row without rest, mind you at sub-maximal weights and lower volume, but at very high frequency. (That was Arnold’s routine - upper /lower split every other day.) Seems to be working though. Feels like the higher frequency is helping with the form on all my lifts (probably something to do with increased efficiency of nervous system recruitment or something like that) and for the most part I have increased reps on all lifts. When I hit x15 on all three sets, I plan to raise weights.
I’m trying this because in college, I made the best progress in one summer just benching x3 week 3 sets x10. My bench went from 260 to 315 in two months. Nothing else I have tried has come close to this. All the programs, the body building magazines and books I’ve read, failed in comparison to these results. So this is why I’m going back to the basics.