Well the blast is officially over and I am pleased with the results as a whole. Still trying to mess with certain exercises to find those specific ones that really work for me. Like Dante said, “Get weird with it”.
Biceps are getting stronger and was probably the biggest jump when it comes to the poundages but I have a really hard time gaining the size with them. Peak is another issue all by itself! So still messing with that. Triceps are starting to fill in nicely with all the long head work that I am doing.
For the rest of the body, there will be more emphasis on the diet that there was this time around. Started the blast at 216lbs and ended it at 224lb. Going to be more faithful about the off day morning cardio and up the food intake.
Blast results: starting -vs- ending lbs/reps
Incline Smith Press 12-20RP 225lb 11,14,16 to 255lb 8,11,14
Standing Military Press 11-20RP 135lb 7,10,12 to 145lb 8,12,15 **This is such a weak point for me
Reverse Grip Smith 15-30RP 225lb 15,20,24 to 255lb 13,17,20
HS High Row 15-30RP 230lb 15,20,24 to 290lb 12,17,23
Rack Deads 365lb, 11 & 405lb, 6 to 405lb, 12 & 455lb, 8
BB Curls 15-25RP 100lb 10,13,17 to 110lb 10,14,18 **changing this, kills my wrists!
Reverse Grip Preacher 10-20SS 65lb, 10 to 65lb, 14 **changing this too, just couldn’t make decent gains with it.
Seated Calf Raise 10-12SS DC Style 90lb, 13 to 135lb, 10
Leg Press 8-12SS 720lb, 9 to 900lb, 11
Lying Leg Curls 15-30RP 120lb 15,20,24 to 140lb 13,19,23
Leg Press WM 540lb, 20 to 630lb, 24
Flat DB Press 15-30RP 110’s 11,14,16 to 120’s 11,14,16
Smith High Incline Press 11-20RP 185lb 8,11,13 to 205lb 7,9,11
CGBP 15-30RP 235lb 10,13,15 to 235lb 12,16,18 **Too much pressing for tris
Rack Chins 15-30RP BW+25 10,14,17 to BW+35 13,18,22
HS Low Row 15-30RP (Need to SS this next time) 180lb 13,21,27 to 250lb 12,20,26
BB Preacher Curls 15-25RP 75lb 12,15,18 to 85lb 14,20,24
Wrist Curls 11-20SS 60lb straight bar, 16 to 80lb, 14
Standing Calf Raise 10-12SS 175lb,12 to 275lb, 10,14
Seated Leg Curl 15-30RP 180lb 20,26,34 to 220lb 14,20,24
Front Squat 6-10SS 185lb, 6 to 225lb, 10
Incline DB Press 12-20RP 90’s 8,11,13 to 110’s 7,10,12
Seated DB Press 15-30RP 55’s 10,15,17 to 70’s 11,15,16
PJR 15-30RP 75lb 15,22,28 to 95lb 10,16,20
Reverse Grip Lat Pulldown 15-30RP 140lb 19,26,33 to 200lb 12,16,19
Pendalay Row 135lb,12 & 185lb, 7 to 165lb, 11 & 215lb,7
Seated Alt. DB Curls 15-30Rp 35’s 17,23,29 to 50’s 11,17,22
Pinwheels 10-20SS 50’s, 12 to 50’s, 17 **Changing this too
Leg Pres Calf Raise (horizontal free motion one) 10-12SS 235lb, 11 to 275lb, 11
RDL started with 6’s up to 275lbs on week 6, ended with SS of 19 with 225lb week 10. Time issue
Hack Squats 6-10SS 360lb, 8 to 500lb, 7
Hack WM 180lb, 18 to 270lb, 22
Few vids from misc sessions.