W1 - Squats

May 31, 2016
Afternoon

Week 1 and squatting. Starting light and going to see if I can keep going for 3-4, 8 week cycles. Sleep is really a bitch. Marty had me up and out at 5:15am today.

Front Squat
45 x 3 x 4r
135/185 x 2
225 x 3 x 2r

Squat
225 x 3
275 x 2
295 x 4 x 8r

GHR
BW x 3 x 10r

Ab Wheel
BW x 3 x 10r

MMS Gripper
IM3 x 5 x 1r - righty

A1 - Chest & Tri's

May 26, 2016
Morning

Block A, day 1, chest and triceps.

Dip - chin tucked
BW x 3 x 3r
1c x 3
2c x 5, 5, 5, 4+1 - lost balance

EZ Close Grip Bench
135 x 5
185 x 8, 8, 7+1 - shoulder tweak from moving the bar path up towards my head.

EZ Skullcrushers
90 x 5 x 10r

Plank x 3 x 60s

B3 - Legs & Shoulders

May 23, 2016
Afternoon

Block B, day 3, legs and shoulders. Back and knee are feeling better so it's time to start pushing the weight up on the squats. Still really tired. Get the apnea test machine on Thursday so I'll know better after that.

Bow Bar Squat
54 x 3 x 5r
144 x 3
234 x 2
284/294/304/314 x 8

SS w/FG & Manus Grips
One-legged Calf Raise +25 x 4 x 12r
Seated Arnold Press 50e x 4 x 10r

Upright Row 95 x 12, 12, 10 - form began to slip

Grip between sets
Cut IM2 5s Overcrush x 4 x 1r

B2 - Back & Bi's

May 21, 2016
Early Evening

Block B, day 2, back and bi's.

BB Row
135 x 3 x 5r
185 x 5
235 x 3 x 8r

Ring Row
BW x 4 x 8r

Shrug
405 x 3 x 10r

Conc. Curl
35e x 5 x 9r - had to assist my left for a couple on the last set. Stay here for another cycle or two yet.

Blobbing between sets.

B1 - Chest & Tri's

May 20, 2016
Noonish

Block B, day 1, chest and triceps. Been guzzling Kaopectate all morning which can't be helping today's progress. Weight is still dropping steady though.

Dips - Chest x *1c x 9, 9, 7+1, 6+1

DB Flies 45e x 3 x 15r

Pressdowns 110 x 5 x 8r

Leaving the ab wheel alone today for obvious reasons.

A bunch of Baby Inch picks and holds between sets.

A3 - Legs & Shoulders

May 18, 2016
Noonish

Block A, day 3, legs and shoulders
Superset leg and shoulder sets.

Belt Squat w/Landmine - Red Loop (below parallel, 4" lower than previous)
90 x 2 x 5r
135 x 12, 12, 12, 15

GHR +25 held on chest x 4 x 8r


Unsupported Swiss Bar Seated BB Press
35 x 3 x 5r
85 x 5
115 x 8, 8, 8, 12

Bulldozer Laterals 35e x 3 x 12r

A2 - Back & Bi's

May 17, 2016
Noonish

Block A, day 2, back and bi's. Not grampapping today so back into the basement. Marty was up at 5:00 so I'm pretty bagged going into this.

Deadlift
135 x 4 x 3r
225 x 3
315/365/405/435 x 1 - double overhand
465 x 12 x 1r - in 8:00 on the nose. Walked around between each rep so an average of one every 0:40 is pretty good.

V Handle Pulldowns 160 x 12, 12, 9 - should note that I'm doing everything super strict

T-Bar Rows 185 x 3 x 12r

Facepulls M x 3 x 18r

EZ Drag Curl 90 x 10, 10, 10, 10, 8

A1 - Chest & Tri's

May 14, 2016
Afternoon

Block A, day 1, chest and triceps.

DB Bench 45e x 10 - Nope. Too niggly

Dip
BW x 8
BW +1c x 8, 8, 8, 7

EZ Close Grip Bench - feels good
125 x 10
175 x

EZ Skullcrushers
125 x 5 x 10r

Plank 3 x 60s

B3 - Legs & Shoulders

May 12, 2016
Before Supper

Block B, day 3, legs and shoulders.

Sooo tired over the past while. Apnea test later this month and go get a check up next month. There's thyroid trouble in my family so that may explain a bunch too.

Bow Bar Squat - NNN
54 x 4 x 3r
143 x 3
234 x 2
284 x 4 x 9r - easy. Just tired.

Superset
One-legged Calf Raise BW x 4 x 12r
Seated Arnold Press 45e x 4 x 10r

EZ Upright Row 90 x 3 x 12r

B2 - Back & Bi's

May 10, 2016
Before Supper

Block B, day 2, back and bi's.

BB Row
135 x 3 x 5r
185 x 5
230 x 3 x 8r

Inverted Row BW x 4 x 12r

Shrug 365 x 3 x 10r

Conc. Curl 35e x 4 x 10r

B1 - Chest & Tri's

May 9, 2016
Before Supper

Block B, day 1, chest and triceps

Dip BW x 4 x 10r

DB Flies 45e x 3 x 12r

Pressdowns 100 x 5 x 10r

Ab Wheel BW x 3 x 8r

AD3 - Legs & Shoulders

May 7, 2016
Evening

Block A, day 3, legs and shoulders. Supersetted leg and shoulder work.

Hip Belt Squat w/Landmine
90 x 5
135 x 4 x 15r - great pump!

GHR BW x 4 x 12r

Seated Swiss Bar Press - Unsupported
35 x 2 x 8r
85 x 5
105 x 4 x 10r

Bulldozer Laterals 25e x 3 x 12r

AD2 - Back

May 6, 2016
Before Supper

Block A, day 2, back. Back is getting really pumped with the lower weights.

Deadlift - DO up to and including 405
135 x 4 x 3r
225 x 3
315 x 1
365 x 1
405 x 12 x 1r - alt grip. Rep every 30-40s

V Handle Pulldowns 155 x 3 x 12r

T-Bar Row 180 x 3 x 12r

Facepulls M x 3 x 15r

Superset Reverse and Reg Curls 2 x 10r each (40 total reps)

AD1 - Chest & Tri's

May 4, 2016
Noon

Block A, day 1, chest and triceps. Shoulder still killing me. Lack of sleep catching up too. Very weak yet.

Reverse Grip Bench
45 x 3 x 8r
135 x 5
185 x 4
225 x 4 x 8r

Dip BW x 10, 9, 8

Swiss Bar Skullcrushers 85 x 10, 10, 8, 9, 9

Planks BW x 3 x 45s

BD2 - Legs & Shoulders

May 2, 2016
Before Supper

Block B, day 3, legs and shoulders. Well there's a cycle. I think I'll like this. 6 days a week but each workout is an hour or less and there isn't any mentally spooky high weights. I've got a good idea now as far as poundages for the next week.

Bow Bar Squat - NNN
54 x 3 x 4r
144 x 3
234 x 2
284 x 4 x 8r

One-Legged Standing Calf Raise BW x 4 x 10r

Seated Arnold Press 40e x 4 x 10r

EZ Upright Row 85 x 3 x 12r

BD2 - Back

May 1, 2016
Before Supper

Block B, day 2, back.

Strict BB Row
135 x 3 x 5r
185 x 3
225 x 3 x 8r

Inverted Row - DC style
BW x 4 x 10r

BB Shrug - strict
315 x 4 x 10r

Seated DB Concentration Curl
40e x 9, 8
35e x 9 - assisted last reps
30e x 9 - assisted last reps
I must be majorly braich dominant