_tim's Log

Deads: 205, 225, 245, 255 x 6
The 245 and 255 sets absolutely took me to the brink for my cardiovascular fitness. I'll admit that for the 255 set, the last rep was somewhat paused as I reset and made sure my setup for the pull was right. I don't understand the tax on my breath, but it was nice to pull again and not hurt myself.

Bulgarian Split Squat: BB: 45 x 7; DB: 35's x 5, 8
I attempted the BB version with no success whatsoever. I couldn't properly line myself up with the bench behind me without stumbling. The DB sets work a bunch easier in that regard. Both, again, took me to a place that made me wonder what running a mile would be like. Also, it seems I truly hit my posterior chain in total with the deadlift sets because my quads were done after these tiny sets.
 
BB Weighted Situp: 45, 55 x 10; 65 x 6
I'm not sure if my workout being later made a difference, but this went a ton better than the first time around. The 65 set was 5-1.

Hang K2C/Pike: 6/6, 6/6, 6/6

Russian Twist w/Quarter: 25 x 20, 20, 20
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CG Bench: 135, 145, 155 x 10
The 155 set was RP'd 8-2. I tried to keep intensity up a bit by supersetting.

Skullz: 65, 85 x 12; 105 x 4
The loads are sorta guessed. It was 40, 60 and 80 + the bar. I did not try to force reps or do an RP cluster for the last set simply because of form. Wasn't worth tweaking an elbow.

Rope Triceps Extension: 85, 90, 105 x 15
The last rep of the 85 set, and all reps of the other two sets were paused at full extension to increase TUT. Also, the 105 set was RP'd 8-2-2-3. I was gonna get the reps on this last triceps lift come hell or high water.

Standing Hammer Curl: 35, 40 x 10; 45 x 3
The first two sets were doen in 5 rep clusers, but the lat set was a 2/2 + 1/1 (left/right). Here again, the load was important for strength reasons and I didn't push beyond what I felt would cause bad form.

SA Preacher Curl: 20, 25 x 12
The second set for my right arm was RP'd 9-3, but I got all 12 on the left arm. I think my stance was inconsistent between the two which may have impacted the result. Not sure.

V-Bar Cable Curl: 105 x 11; 110 x 5
I use a very tight range of motion with the V-Bar handle. Figured it would be intense, and it sure as anything was.

Overall, happy with the week. Happy too with the progress to date.
 
Straight Arm Pulldown: 105, 110, 125 x 12

Supinated Grip BB Row: 115, 145, 165
I started my work sets way too low. I got all the reps in, but my fatigue jumped like crazy due to my poor planning.

WG Pulldown: 140, 150, 160 x 10
Last set was RP'd 8-2.

Cable Row: 125 x 12, 12; 130 x 7-2x
I try like anything to keep form tight on all my lifts. I needed to alter the plans for my rows today to accommodate that.

Rack Pull: 135, 165, 195 x 12
Here too, I started way too light. The first two sets were not at all challenging. I was super careful on the last set and reset for the last three reps. My low back started to fatigue, and in no way was I getting hurt.

Seated DB Curl: 40s x 10; 45s x 5, 3

Rope Hammer Curl: 110 x 10; 125 x 5x
My biceps are coming along, but still need accessory work to keep up. I kept both lifts focused on load moreso than volume as a result.
 
Capurso Super 30 Chest

Reverse Grip Decline Bench (Smith): 10 x 3 @ 205

Alternating DB Press (Flat): 6 x 5 @ 55's

Hammer Incline Press: 140 x 6; 4 x 6 @ 120
Weight indicated is load only. No idea how much the total was.

Pec Deck: 120, 130, 140 x 10

Svend Press: 2 x 15 @ 10
First set was RP'd 10-5 and the second 13-2.

SA Alternating Cable Decline Fly: 77.5 x 2, 4, 6, 8, 10 (one big set)

I didn't do the cardio portion of the workout simply due to time. All rest times were limited to less than a minute, but not the prescribed 30 seconds. Regardless, this was an endurance challenge like I haven't had in a while. Fun stuff.
 
Squats: 225 x 5; 2 x 5 @ 245; 3 x 5 @ 235
There was no strategy behind the set/load count. Just worked out that way. Knee sleeves only for equipment.

RDL: 185, 205, 225, 235, 245 x 6
I was worried about my lower back after the squat session, so I kept the loads tepid and increased as I felt comfortable.

DB Bulgarian Split Squats: 70 (tw) x 10
This damn lift is my Achilles heel. Yes, it was after two relatively big compounds. However, the amount of cardiovascular stress I feel after but a single set of 10 with one leg is palpable. I had to RP my right leg 5-5 as a result. Called it quits after the 10th rep after the RP as it was the hardest rep all day. Stretched and called it a workout.
 
RP's for all...

Straight Arm PD: 110, 130, 145 x 12

Supinated Grip BB Row: 135, 155, 175 x 10
Last set was RP'd 5-3-1-1.

WG PD: 140, 160, 170 x 10
Last set was RP'd 6-3-1.

Cable Row: 145, 130, 125 x 12
7-5, 9-3, 10-2 were the RP's here (respectively).

Rack Pull: 175, 195, 215 x 12
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Seated DB Curl: 40's x 10; 45's x 8, 6
I reset my grip on the 215 set for reps 9-12 on the pulls. The first set of curls with 45's was RP'd 5-2.

Straight Bar Cable Curl: 110, 125 x 10
Second set was RP'd 7-3.

Rope Hammer Curl: 110 Drop Set (90, 70, 50)
Looking to stress the hell out of my biceps - this is the only time to hit them this week.

I pushed the loads and overall execution today, knowing that RP work was inevitable.
 
Supinated Grip Decline Bench: 10 x 3 @ 215

Alternating DB Bench: 6 x 5 @ 60's

Hammer Strength Incline: 5 x 6 @ 140
Last set was RP'd 5-1.

Pec Deck: 140 x 10; 2 x 10 @ 130
The last reps of the 140 set weren't the best form, so I dropped the weight. The third set was RP'd 7-3.

Svend Press: 2 x 15 @ 10
I swear - this is one of the more gnarly lifts I've ever done. The squeeze at the extension is is taxing - and it's such a simple little movement. I think the trick is using two weights - I have used 2 5's the past two times I've done these.

Alternating Decline Cable Fly: 2,4,6,8,10 x 85 (no rest between sets)
I had a mini-RP on my left arm, during the 10 set. 8-2, three breaths.
 
Deads: 225, 245, 265, 275 x 6; 285 x 4
The 285 set was RP'd 3-1. Form was fine - low back was taxed and injury was not an option.

Hang K2C/Pike: 5/5, 5/5, 4/4

Hack Squat: 135, 185, 225 x 10

BB Rollout: 95 x 5, 2.5
Second set ended with a fail at full extension.

Rapers: 135 x 8, 5
First set was RP'd 6-2.

Dead Bug: 15, 8

Happy Thanksgiving, all.


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Straight Arm Pulldown: 125, 145, 150 x 12

Supinated Grip BB Row: 135, 155, 165 x 10

WG Pulldown: 117.5, 125, 130 x 10
The second two sets were paused at full contraction.

Cable Row: 2 x 12 @ 125; 110 x 12
Second set was RP'd 7-5. Here again, all sets were paused at full contraction.

Rack Pull: 185, 205 x 12; 225 x 7
Last set was RP'd 6-1 purely due to grip fatigue.

Seated DB Curl: 40's, 45's x 10

Straight Cable Curl: 105, 110 x 10

Rope Hammer Curl: 90, 105 x 10
 
Supinated Grip Decline Bench (Smith): 10 x 3 @ 225

SA DB Flat Press: 6 x 5 @ 65's

Strive Incline: 110, 120, 130, 140, 150 x 6
The 150 set was RP'd 4-1-1. Very short rest, but rest nonetheless.

Pec Deck: 120, 130, 140 x 10
The 140 set was RP'd 6-1-1-1.

Svend Press: 2 x 15 @ 10

SA Alternating Cable Decline Fly: 85 x 2, 4, 6, 8, 10

Things started off a little shaky today as both Smith machines were being occupied for quite a while, so I warmed up on the decline bench. I would have stayed there, but I kept hitting the pins. As soon as a Smith machine freed up, I jumped on it.

I've enjoyed great progress thus far. Notable fat loss and muscle gain has been had. This week will end a tiny little cycle, though, as I travel for work all next week, and Friday I'm completely out of pocket. I must say that the mix of BB and strength is fitting the challenge, and is likely going to be the pattern I continue albeit with a couple small tweaks.
 
12/1/2016

Squats: 225, 245, 255 x 5; 265 x 4
The 265 set was RP'd 3-1.

Weighted Decline Situp: 50 x 6, 6, 4
I used dumbbells for this on a decline bench. Wicked.

Glute-Ham Raise: BW x 10, 10
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Hang K2C/Pike: 5/5, 5/5

Plate Russian Twist: 25 x 30, 30

Dead Bug: 16, 6
I lost count doing these. I think the reps were right.

I'm now in something akin to SD, though solely due to work. My back is happy about this, but the rest of me isn't so jazzed.
 
12/13/2016

Straight Arm PD: 90, 110, 125 x 12

Supinated Grip BB Row: 115, 135, 145 x 10

WG PD: 120, 130, 140 x 10

Paused Cable Row: 3 x 12 @ 110
Last set was RP'd 9-3

Rack Pull: 185, 205, 215 x 12

Alternating Seated SA Curl: 30, 40, 45 x 10
The 45 set was RP'd 8-2

Straight Bar Cable Curl: 90, 105, 110 x 10
Last set was RP'd 8-2

Rope Hammer Curl: 70, 80, 90 x 10

12/19/2016

Alternating DB Bench: 65, 70, 75 x 5; 2 x 3 @ 80; 55 x 10

Dips: BW x 5

Hammer Strength Incline: 5 x 6 @ 110

Paused Decline Bench: 135 x 7, 5
Both sets RP'd - 5-2 & 3-2 respectively

Dips: BW x 5

Svend Press: 2 x 15 @ 10

Alternating Cable Decline Fly: 70 x 2,4,6,8,10

SA Rope Triceps Extension: 65 x 10

My plan for today got hacked by a blonde bogarting the Smith machine. As a result, I changed things up and went off script. My triceps strength is a major concern after being off for the better part of 2 weeks. Hoping to get good work in this week - we'll see.
 
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Squats: 205, 225, 245 x 5; 255 x 3, 1
Knee sleeves. Concentrated on form predominantly.

Weighted Decline Sit-Ups: 60 x 5, 3, 4, 2
The load was arbitrary. I figured I'd grab a couple DBs and rep out 4 sets. Gnarliest ab strength work to date, hands down.

SLDL: 2 x 10 # 135

Dead Bug: 10, 10
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Hang Oblique Raise: 5, 5 (1 rep - raise to both left & right)
Continued on the ab destruction train. For any who feel the dead bug is a chick move, do a couple sets. They are sneakily effective - and so simple.
 
12/28/2016

Rev Grip Bench (Flat): 10 x 3 @ 205

Alternating DB Press (Flat): 3 x 6 @ 55; 3 x 6 @ 60
Too light throughout.

Hammer Strength Incline: 110, 120, 130, 140, 150 x 5
Last set was RP'd 4-x-1.

Machine Butterfly: 120, 110, 110 x 10
Last set was RP'd 7-3.

Svend Press: 2 x 15 @ 10

SA Decline Cable Fly: 70 x 30

One big change to this setup - dedicated shoulders training. It's ridiculous I stopped this.

* * *
12/29/2016

Straight Arm PD: 85, 90, 105 x 12

Supinated Grip BB Row: 6 x 5 @ 155
Ever rep in my work sets was slightly paused.

Another change - I want every workout (except deloads) to have a strength component. I've neglected this aspect of my training in a way I truly find to be repulsive, especially for my back.

WG PD: 3 x 10 @ 125
Last set was RP'd 5-5.

Cable Row: 3 x 12 @ 110
Last set was RP'd 6-4-2. This one was nuts - the load was absurdly light but the upper reps about killed me.

Seated DB Curl: 35, 40, 40 x 10
I use the "5/5A" pattern for these and any other single arm curls. 5 reps are done with each arm, and then alternate for another 5. Effective in the fatigue sense, more so than anything else I've tried. The last set was RP'd 8-2.

SA Cable Hammer Curl: 50 x 10

That was all I had time for today, which was a loss of a couple sets I'd hoped to get to.

I hope all of you had great holidays!
 
Squats: 225, 235, 245, 245 x 5; 245 x 2
Knee sleeves starting with the 235 set. The goal here was form, not load. I got plenty of work through the reps I got in regardless.

Weighted Situps: 50 x 10, 6, 3

Split Squat: 2 x 10 @ 50
Due entirely to cardiovascular distress, I had a good minute between legs on both sets. Afterward I was left with very little in the tank.

Hang Oblique: 5
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Hang Pike: 5
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Dead Bug: 5

Cooked.

Good one for the last of 2016.
 
Standing OHP: 95, 105, 115, 115, 115 x 5

Standing Face Pull: 70, 85, 90 x 10

Arnold Press: 50, 60, 70 x 10
I've never done these, so this was a bit of a level set. The loads were sub-maximal but effective I believe.

Standing Lateral Raise: 2 x 12 @ 40
Second set was extremely challenging in the upper reps.

Short one today, but good. Finally got some decent shoulder/upper back work in.
 
Deficit Deadlifts: 135 x 10; 185 x 8
I found going heavier on these was messing with the eccentric portion of the lift, so I stopped after two sets.

Deadlifts (conventional): 225, 245, 265, 275 x 5
Sub-maximal work - I wanted to be smart about my back given the long lapse in time between deadlifting sessions.

Battle Ropes: ~:30, ~:30, ~:25
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Plank: ~1:00, ~:40, ~:30
Good little SS to end the day.
 
Reverse Grip Bench: 5 x 3 @ 215
Sacked myself with too little rest between my first and second sets. Sets 2 and 5 were RP'd 2-1 as a result.

Alt SA DB Press (flat): 55, 60, 65, 70 x 5; 75 x 4-1 right/2-1 left

Leverage Chest Press: 120, 135, 150, 165 x 6
Last set was RP'd 4-2

Pec Deck: 2 x 10 @ 110
These were paused/bounced reps. I brought the arms together, paused and did a mini-rep before returning to the beginning of the next rep. The second set was heavily RP'd on the second half of the set.

Svend Press: 2 x 15 @ 10

Alt Decline Cable SA Fly: 85 x 30


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So gas, @Jester?

Straight Arm Pulldown: 85, 90, 105 x 12

SA DB Row: 75, 85, 90, 95, 100 x 5

Paused WG Pulldown: 120, 130, 140 x 10

Paused SG Cable Row: 3 x 10 @ 110
Second set was RP'd 7-3 and third 6-4. Unbelievable burn throughout.

Alternated Seated DB Curl: 40 x 15
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Dips: BW x 15
Wanted to blitz the arms just a little to address some weakness I'm seeing. Fun way to end the week.

I travel the next two weeks, so workouts will likely be machine stuff and some cardio unless I find a gym.
 
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