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Building Strength

1000% awesome day 2 week 1 cycle 3 Wednesday 9/22/21

Deadlift
5x45
Work set
5x150
5x175
5x195

Press
5x45
Work set
5x75
5x75
5x75
5x75
5x75

Barbell Row
15x65
15x70

Crunches
15
15

Notes- deadlift was good. 195 felt a bit heavy but went up fairly quickly. Press was tough but went quick and well. Did barbell rows and crunches.

Total time-28 minutes

1000% awesome day 3 week 1 cycle 3 Saturday 9/25/21

Squat
5x45
Work set
5x130
5x130
5x130
5x130
5x130

Bench
5x45
5x95
Work set
5x110
5x125
5x140

Side bends
15x25
15x25
10x25

Tri push downs
15
15
10

Bent over dumbbell rows
15x10

Notes- squat felt heavy but managed it well. Did side bends for Ab work, used 25 lbs plate. Used 10 lbs dumbbells for bent over dumbbell rows. Did side bends and two sets of the bent over rows between squat sets. Bench was heavy but good. Did banded tri push downs using a black band, 75lbs.

Total time-36 minutes

1000% awesome day 1 week 2 Tuesday 9/28/21

Squat
5x45
Work set
5x105
5x125
5x140

Bench
5x45
5x95
Work set
5x130
5x130
5x130
5x130
5x130

Side bends
15x25
15x25
10x25

Tri push downs
15
15
15

Face pulls
20
20

Notes-squat was good. Little motivation today and thought it would feel heavy but it was moderate and manageable. Bench was good. Did side bends with a 25lbs plate between squat sets. Did banded tri push downs, black band at 75lbs, and face pulls with a red band, 30lbs

Total time-31 minutes
Bw-185.4
Ebf-16.5
Emm-42.6

1000% awesome day 2 week 2 cycle 3 Thursday 9/30/21

Deadlift
5x45
Work set
5x140
5x160
5x185

Press
5x45
Work set
5x75
5x75
5x75
5x75
5x75

Bent over dumbbell rows
15x10
15x10
10x10

Notes- quick workout today. kids sick and little sleep on most of the family so hot it hard and fast to be able to help out with the kids. Deadlift was good. 185 felt tough but manageable. Press was quick but 75 felt slow to move. Seemed like I couldn’t find the groove for the lift. Did some 10 lbs bent over dumbbell rows

Total time-22 minutes

1000% awesome day 3 week 2 Sunday 10/3/21

Squat
5x45
Work set
5x130
5x130
5x130
5x130
5x130

Bench
5x45
5x80
Work set
5x100
5x115
5x130

Dumbbell Rows
15x27.1
15x27.1
10x27.1

Banded push downs
15
15
15

Crunches
10
5

Notes-squat went better than I thought it would. Wasn’t feeling motivated much, most likely due to lack of sleep and not feeling well. Could be the change of the season or catching what the kids had. Bench was good and easy. Did dumbbell rows between squats and banded push downs between bench. After bench did crunches on my new bench attachment. After first set took 5-10 breathes and tried to hammer out more but after the second set I wasn’t able to continue

Total time-35 minutes
Bw-184.6
Ebf-16.4
Emm-42.3

1000% awesome day 1 week 3 Tuesday 10/5/21

Squat
5x45
5x95
Work set
5x125
5x140
5x155

Bench
5x45
5x95
Work set
5x130
5x130
5x130
5x130
5x130

Chins
8
5

Notes- not feeling very motivated. A lot on my mind this week and a messed up week to train. Squat felt heavy. Bench was heavy and tough. Did some pull ups between squats

Total time-31 minutes

1000% awesome anchor week 1 day 1 Tuesday 10/12/21

Squat
5x45
5x95
Work set
5x115
5x130
5x150

Bench
5x45
5x80
Work set
5x110
5x110
5x110
5x110
5x110

Band pull aparts
20
20
20
20

Notes- first workout since colonoscopy. Was a bit worried since they said I had a small a hernia but wanted to come back and lift. Found the weights to be heavy so might end up dropping down. Also down 5-6 pounds since last lifting so could be part of the problem. Squat was good but felt heavy around 130 and 150 was tough. Bench was ok but tough too. Did band pulls with red mini band, 30lbs.

Total time-33 minutes
Bw-180.8
Ebf-15.7
Emm-42.7

PR test deadlift and press Saturday 10/16/21

Deadlift
5x45
5x45
5x135
Work set
5x150
5x170
5x190
2x215

Floor press
5x45
5x95
5x105
5x115
3x125

Bench press
5x45
5x75
Work set
5x105
5x120
5x135
3x155

Incline bench
5x45
5x65
5x80
4x90

Notes-deadlift felt good until the last set. Might have been able to push it for the full 5 but it would have been tough. The floor press was good. Bench went well but the last set was tough and tiring. Was on the fence about the fence about going for the incline press but wanted to get it in so I could get a starting point for adding in some supplemental to see how that works

Total time-54 minutes
Bw-182.6
Ebf-16.1
Emm-42.5

FBBBB day 1 week 1 Monday 10/18/21

Deadlift
5x45
Work set
5x135
5x150
5x170

Bench
10x45
Work set
10x70
10x70
10x70
10x70
10x70

Tri push downs
15
15
15

Curls
15x29
15x29
15x29

Training maxes 85%
Squat-140
Bench-140
Deadlift-190
Press-95

Notes-worked an overnight double so got little sleep. Lower back slightly sore. Deadlift didn’t seem hard but felt slightly heavy. Bench was light and fast. Did tri push downs with black band, 75lbs. Did curls on the curl bar, 29lbs. Walked for 20 minutes afterwards.

Total time-33 minutes
Bw-181.0
Ebf-15.6
Emm-42.8

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FBBBB day 2 week 1 Wednesday 10/20/21

Squat
10x70
10x70
10x70
10x70
10x70

Press
5x45
Work set
5x65
5x75
5x85

Pull ups
5
8
6
6

Floor press
5x45
5x95
5x95
10x95

Tri push downs
20
15
15

Notes-quick work out. Had some running around to do before hand and had a rough day at work. Squat seemed easy but wondering about form. Press was good. 85lbs felt tough and noticed my left elbow started to hurt. Did pull ups with a green band, 65lbs. Did a floor press and super set with banded tri push downs with a black band, 75lbs

Total time-31 minutes

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FBBBB day 3 week 1 Saturday 10/23/21

Deadlift
10x95
10x95
10x95
10x95
10x95

Bench
5x45
Work set
5x100
5x110
5x125

Inverted rows
10
9
8
8

Incline bench
5x45
5x65
Work set
8x85
8x85
8x85

Notes-deadlift was more like an rdl because of the rack and the 95lbs but good sweat and pulls. Did inverted rows between sets of deadlift. Bench went well. Did incline bench after bench using wide grip (pinky on the inside of the rings).

Total time-43 minutes
Bw-182.4
Ebf-16.0
Emm-42.6

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