2/4:
ILHR: 95lb (5x12) [4min45s]
Next time: 100lb (5x13)
Nautilus Row Machine: 40(?)lb - 5 sets of 17-21 reps, just to feel burn, good
2/6:
Bench: 220lb (5x4) [4m45s] - easy
Next time: 222.5lb (5x4)
Pullup: +72.5lb (2/2/2/2/0.8); BW (3 sets of around 9 reps, varying grips, did them slowly and tried to focus on burn) - focused on pulling up all the way on intensity and burned out because of that, but it felt good and more muscle contraction-like
Next time: +70lb (7x2) - focus on muscle contraction all the way up, can do more BW reps if fail, do them slowly
2/7:
Slingshot: 247.5lb (4/4/3/3/4) [5.5min]
Next time: 235lb (5x7)
Seal Row: 152.5lb (5x5) [5min]; 115lb (~3x12) - 115lb done with slightly wider grip, full extension but not full contraction, can pull fast up + Lower slowy with control + always be contracting
Next time: 155lb (5x5) + 115lb mess around 3 sets
2/8:
OHP: 157.5lb (1/1/1/1/1/1/1/1/0/1/1) [5m15s] - 10 total reps, but missed the 9th one, got it back
Next time: 145lb (5x3)
ILR: 90lb (5x12) [5min]
Next time: 90lb (5x13) - may be pretty hard
Nautilus Row: various, I like using between 40-70lb I believe. Need to focus on faster concentric, sloww eccentric, sometimes can do half reps to keep muscle burn, tilt head and body up is good to get a nicer burn
2/9:
IOHP: 132.5 (7/7/6/6) [5.5min]
Next time: 130 (5x7)
2/10:
ILHR: 100 (5x13) - 5min
Next 105 (5x12)
2/11:
Tbar: 90+25 (11/10/10/10/10) - 4.5 to 5min, handle first
Next time 90+25+5
2/12:
Bench: 222.5lb (5x4) [5+min] - very hard
Next time: 225lb (5x4) just try but may fail
Pullup: +70lb (7x2) [5min15s] - just did regular style, didn’t focus on muscle
Next time: +77.5lb (10x1)
2/14:
OHP: 145lb (5x3) [4-4.5min]
Ilr LA: 55lb (5 sets of 13-15 reps)
Rdl: 165 (5x10)
2/17:
ILHR: 105lb (5x12) [4m45s] - not full reps, this was hard and reaching limit here
Next time: 105lb (5x10)
Slingshot: 235lb (7/6); 225lb (7/7) [5.5min] - hard, affected by ILHR before I believe
Next time: 230lb (5x7) if FRESH
Seal Row: 105lb (5 sets of various to failure)
Was supposed to do 155lb (5x5) but had nothing left for this, so dropped weight and did some lighter weights for rep burns
Next time: rep burns if after something hard, or 155lb (5x5) + burnsets
2/19:
IOHP: 130lb (5x7) [4.5min]
Next time: 132.5lb (5x7)
Pullup: +77.5lb (10x1) [4min] - didn’t eat much today so easy
Next time: +80lb (10x1)
2/20:
Bench: 225lb (5x3) [5.5min]
Next: 235lb (7x2) - try this, may have to back down to 232.5
02/21:
Slingshot: 245lb (x5); 230lb (7/7); 205lb (x10) - supposd to be 230 5x7; 4 sets, too hard, maybe too tired
Next time: 230lb (5x7) try again I guess
02/23:
OHP: 152.5lb (7x2) [5min]
Next time: 160lb (10x1)
T-Bar: 90+35 (5x9) [4-4.5min]
Followed immediately by…
ILR: 45lb (5x15) - felt the burn, short breaks, didn’t time
RDL: 175lb (5x10) - short breaks
02/24:
IOHP: 142.5lb (5x7) [5.5min]
Seal Row: 135lb (4-5 sets of 9-11 reps) - random breaks, felt the burn
02/28:
Bench: 235lb (7x2) [5.5min]
Pullup: +80lb (10x1) [4.5min]
Next time: +75lb (7x2) - try?
ILHR: 105lb (5x10) [4.5-5min] - hard
Next time: 105lb (5x10) [5min]
Nautilus Row: 55lb (5-6 sets, various) - slow eccentric, felt the burn, chest up neck up
03/01:
OHP: 161lb (10x1) [4m15s]
Next time: 147.5lb (5x3)
Seal Row: 142.5lb (7/6/6/6/6) [4.5min]
Next time: 145lb (5x6)
RDL: 180lb (5x10) [short breaks]
03/02:
Slingshot: 230lb (5x7) [5m15s]
Next time: 232.5lb (5x7)
03/04:
IOHP: 145 (5x4) - 5min. Oops, this was supposed to be 135 5x7
Next time: 135 5x7
Tbar: 90+35 (5x10) - 5min
Next time: can add 5, do 5x9
03/05:
Bench: 245 (10x1) [5m15s]
Next: 227.5 5x3
03/07:
Slingshot: 232.5lb (4x7) [5min] - moved fast and could have done one more set, but cut it short because wanted to save room for other exercises. SS takes a lot out of me, try to do on Bench day. If first exercise, will wipe you out for other exercises.
Pendlay Row: 145lb (6x9) [4min] - seal row substitute for the week, not a bad exercise if moved slowly and with purpose
RDL: 185lb (5x10) [random breaks] - getting harder, taking longer breaks…
03/08:
OHP: 150lb (5x3) [5min] - supposed to be 147.5 but at gym; good
Might as well go for 157.5lb (7x2) next time
ILR: 80lb (5 sets of 10-11 reps) - short random breaks, felt the burn and was good, might be doing this more vs. heavier weight
Nautilus Row: 40lb (4 sets of 20+ reps) - tried to feel the burn but maybe weight too light
Next time: 55lb