10/20:
OHP: 146lbx1; failed 160lbx1; 135lb (5/5/5/4/4) [4.5-5min] - sigh
Next time: 131lb (7x5)
Isolateral Row (LA): 45lb (3x15); 35lb (2x16, followed by 17 after longer break) [2min, tho longer break after 45lb as well]
Next time: I like these 6 sets across with short breaks @ around 15 reps
Seated OHP: 95lb (15/12) - damn felt burn
10/23:
Pullup: +72.5lb (9x1) [4.5min] - last one not to chin, did these clothes on
Next time: +60lb (5x3)
ILHR: 90lbs (x15); 95lb (x15); 100lb (x15) [bad last 2]; 95lbs (x15) [bad last 2]; 80lbs (2x15) [short breaks, but didn’t count]
10/25:
Seal Row: 138.5lb (5x8) [5min]
Bench: 232.5lb (7x2) [5min] - last couple of sets butt off bench, butt way off bench last rep
Next time: try 242.5lb (10x1)
Slingshot: 201lb (2x10) [5+min] - meh
10/29:
OHP: 125lb (7/7/5/5/5) [5min] - damn weak
Next time: 120lb 5x8 + 95lb (5 sets volume)
Isolateral Row: 45lb (3x15); 35lb (3x15) [2min] - longer break tho before last one
10/30:
Pullup: 60lb (5x3) - 5min
Next time: 67.5lb 7x2
10/31:
Bench: 242.5lb (1/1); 235lb (1/1/1) - 5min
242.5lb too hard, 235lb a little easy
Next time: 221lb (7x3) followed by Slingshot work
ILHR: 100lb (2x15)
90lb (x15)
80lb (3x15)
Incline Bench: 135lb (10/9/8/6)
Comments on training: need to train more frequently with more volume, not going anywhere these days. If bulking must up intensity and volume and frequency. Train harder
11/01:
Incline Bench 45deg (LA): 135lb (8/7/7/7/7) [4min]
Isolateral Row (LA): 55lb (13/9/12/12/12)
11/03:
OHP: 120lb (5x7) [4.5min]
Dual axis row: ? weight [5min] - 5x15
Nautilus nitro OHP: 95lb (3x15)
Random free-cable stuff for rowing volume
11/05:
Pullup: +67.5lb (5x2); +57.5lb (2x3) [5min]
Couldn’t touch chin last reps of 67.5lb, had to go down, even 57.5 was challenging
Next time: +65lb (7x2)
Seal Row: 131lb (5x8) [5min]
Tried 141lb like I was supposed to do, but no good, these were okay
Next time: 133.5lb (6x8)
11/07:
Bench: 206lb (5x5) [4min, 5min last set]
Slingshot: 206lb (5x8) [5min]
11/08:
Seal Row: 146lb [5min] - 5x7, missed a couple last reps there
Next time: 141lb (5x8)
Isolateral FPD: 70lb (4x15) [5min] - okay, but too heavy for 5 sets across
Next time: 62.5lb (5x15) [5min]
Rack Chins: BW (11/10/10)
T-Bar: kept adjusting form until feet a little in front of weight, easier to do
70lb (x17)
90lb (x7,12)
80lb (x15)
Machine Bicep Curls: 50lb (4 sets x 15ish)
11/10:
OHP: 122.5lb (5x7) [5min, with a 10 minute break in there] - very hard
Next time: 115lb (5x8) [5min]
Seated OHP: 115lb (7/7/8/8/8) [5min]
Almost like Incline OHP
Next time: 115lb (5x8)
Isolateral Row: 45lb (5x15) [5min]
11/15:
Bench: 207.5lb (5x5) [4.5min all sets except 5.5min last]
Seal Row: 133.5lb (6x8) [4.5min]
Slingshot: 207.5lb (5x8) [5min]
11/16:
Pullup: +65lb (7x2) - 4.5min, hard and almost short on some reps but finished
Next time: +70lb (10x1)
Ilfpd: 70lb (5x15) [4.5min] - damn hard and last set lots of reps that werent full range
Next time: 65lb (5x15) full range [4.5min]
11/17:
OHP: 116lb (5x8) [4.75min, last break 4.75+] - very hard
Next time: 118.5lb (5x8) - 5.5min
Seal Row: 151lb (5x5) [5min] - bad reps on last couple reps of last couple sets
Next time: 136lb (6x8) [4.5min]
Incline OHP: 126lb (6/7/7/7/7) [5.5+min]
Next time: 128.5b (5x7) [5.5min]
11/21:
Bench: 211lb (4x5) [5.5min] - hard
Try 211lb (5x5) again
ILR: 52.5lb (5x15) [3min]
ILHR: 75lb (5x15) [3min]
Long break…
Slingshot: 211lb (5x8) [5.5min]
Next time: 213.5lb (5x8)
11/22:
Pullup: +70lb (10x1) [4-4.5min]
Seal Row: 136lb (6x8) [5.5min] - baddish, maybe bc after pullup
Next time: 136lb (6x8) if FRESH
11/23:
OHP: 118.5lb (5x8) [5.5min] - very easy
Next time: 121lb (5x8)
ILHR: 80lb (5x15) [4min] - getting hard
Next time: 82.5lb (5x15) [5min]
Incline OHP: 128.5lb (7/7/7/4); 111lb (x8) [5.5min] - hard because right after OHP
Next time: 128.5lb (5x7) [5.5min] if FRESH
11/26:
Ilfpd: 65lb (5x15) - 4.5min
Next time: 67.5
Ilr: 55lb (5x15) - 4min
Next time: 57.5
11/27:
Bench: 212.5lb (x4); 195lb (4x7) - 5.5min after first set, then 5min for 195. Too heavy for 212.5
Next time: 192.5lb (5x7), 5min breaks
Seal Row: 136lb (5x8) - 5.5min breaks, still hard even tho fresh
Next time: 138.5lb (5x7)
Slingshot: 213.5lb (5x8) - ??, can’t remember, forgot to log
Next time: 216lb (5x8)
11/29:
OHP: 121lb (5x8) [5.5min] - quite hard
Next time: 123.5lb (5x7)
Pullup: +57.5lb (5x3) [5min] - not bad
Next time: +62.5lb (7x2)
Break…
Incline OHP: 128.5lb (5x7) [5.5min] - got it because fresh
Next time: 131lb (5x7) [5.5min] if FRESH
ILHR: 82.5lb (5x15) [5min] - easier because fresh
Next time: 85lb (5x15) [5min] if fresh
12/02:
Seal Row: 141lb (5x8) [5.5min] - not bad if pull to upper chest
Next time: 142.5lb (5x7) [5.5min]
12/04:
Bench: 211lb (4x5) [5.5min] - heavy
Next time: time to go 195lb (5x7)
Seal Row: 143.5lb (8/7/7/7/7) [5.5min] - too many missed reps!
Next time: 143.6lb (5x6) STRONG 5mins
Slingshot: 218.5lb (5x7) [5min]
Next time: 221lb (5x7) OK
12/05:
Pullup: +62.5lb (7x2) - 4.5min
Next time: +70lb (10x1)
Ilr: 62.5lb (5x15) - 4.5min, good because first
65 next
Ilfpd: 72.5lb (5x15) - 5.5min, heavy