Progressive Overload

[Neil]

Time for a new journal.
I've stopped training to failure for a while due to possible cns burnout. I've also increased my volume a bit and decreased my time between sets. I'm going to cycle back into the high intensity low volume training in another month or so. I've found I can only handle training to failure for 5 or 6 weeks at a time before I start losing strength and motivation to train. I'm currently bulking and I'll probably stick with it until I feel too fat.

The routine:
Mon-chest/bi's
bb flat bench
bb inclinebench
bb overhead press
bb curls

Tues-legs
squats
leg curls
calf raises

Fri-back/tri's
chins(weighted if necessary)
db rows
skullcrushers

OH press, bb curls, and skullcrushers are all 2 sets of 6-8 reps. All other lifts are 3 sets of 6-8 reps. My goal is to add weight or reps to my bench, squat, and chins each week. I plan on doing this forever:) I bought some of those little magnetic weights so I can make 2.5 lb increases instead of the much harder 5 lb increases.

[Neil]

Last night's session:
bb bench-
1x8 192.5
1x6 192.5
1x6 180
bb incline bench-
1x8 145
1x8 155
1x6 155
OH press-
1x8 107.5
1x5 110
bb curls-
1x8 90
1x6 90

Good workout, good energy, good stuff:)

[Neil]

Tues:legs

squats-
3x8 235
leg curls-
1x8 75
1x6 75
1x8 65
Wow, I lost a lot of strength on these. I had been doing SLDL for a while, but my lower back just can't handle them anymore.

[Neil]

Mon:chest/bi's
bb bench-
1x8 195
1x4 195
1x6 185
bb incline bench-
1x8 157.5
1x6 157.5
1x6 150
OH press-
1x3 120 I loaded the bar wrong, I was expecting 110.
1x6 110
bb curls-
1x8 92.5
1x6 92.5

Overall this was a good workout. Next week I'll attempt to add 2.5 lbs to my flat bench and stay in the same rep range.

[Neil]

Tues:legs

squats-
3x8 237.5
leg curls-
2x8 75
1x8 65

I increased squats by 2.5 lbs over last week and they were noticably easier.
Good stuff:)

[Neil]

fri:back/tri's

chins-
+30x7
+10x7
bwx7

db rows-
1x8 82.5
1x6 82.5
1x7 77.5

skullcrushers-
2x8 80

This is my most mentally challenging day. I hate training back. I need to invest in a rowing machine.

[MonStar]

chins-
+30x7
+10x7
bwx7

Nice strength Neil! Keep it up man, journal looks good.

[Neil]

Thanks, Monstar. I was able to chin a lot more before I started bulking. Hopefully I can work back up to my pre-bulk strength.

[Neil]

mon:chest/bi's

bb bench-
1x7 197.5
1x4 195
1x6 185
bb incline bench-
1x6 165
1x6 160
bb curls-
1x7 100
1x2 100 Holy sh*t I lost alot of strength on this set.

I lowered volume and increased intensity a bit tonight, which is why I dropped OH press ala Chris Mason style. It was an ok session, not quite good stuff, but close.

[Neil]

Tues: Legs

Deadlifts, shoulder width stance w/a pause between reps-
3x8 280

A little tip, don't do deads with baggy pants on that have a zipper pocket on the side, I scraped the sh*t out of my left forearm.

Leg Press-
1x8 360
1x8 450
1x12 360, almost threw up.

Pretty good workout.

[kAiXuan]

your flat bb strength is getting up there. does ac have belts for weighted chins?

[kAiXuan]

you 2+ now?

[Neil]

Those posts with my flat bb weights are from October when you were still at the house. I haven't posted in my journal in a long time. I'm still at around 190, I was really sick for almost a month and I dropped into the 170's. It was horrible. I'm getting back into it though, I'm just trying to stick to adding 2.5-5 lbs to the bar each week. AC has a chinning belt. I got +35x8 today which I was pretty proud of, especially considering the belt has like a 6 foot chain, it's gotta add at least a few extra pounds.

[Neil]

Thurs: back, tri's, a little shoulders

Chins-
1x8 +35
1x7+15
BWx7
cable rows-
3x8 140
pushdowns-
1x8 110
1x8 120
2x8 130
side cable raises-
1x8 30
1x8 25

This was a good session.

[Franjipani]

:hello: I just chimed in to say I dig the name of your journal.... all the best with it and good luck with your goals:thumbup:.

[Neil]

Originally posted by Franjipani
:hello: I just chimed in to say I dig the name of your journal.... all the best with it and good luck with your goals:thumbup:.

Thanks for chimin in, feel free to stop by anytime:)

[Neil]

Mon: chest, bi's

incline bb press-
2x8 165
1x7 155
flat bb press-
1x8 160
1x8 162.5
1x5 160
OH press-
1x6 107.5
1x6 105
bb curls-
1x8 97.5
1x7 97.5
1x6 85

This was a very good workout. Lots of energy.

[Neil]

Tues: legs

Deadlifts-
3x8 285

Leg press-
1x8 450
1x8 410
1x9 430

Good day, my endurance is getting better. I think the heavy breathing from the deads is helping.

[Neil]

Thurs: back, tri's, a little shoulders

Chins-
1x8 +35, I gained a couple pounds this week, so I'm gonna count this as progression.
1x7+15
BWx6
cable rows-
1x8 140
1x8 150
1x7 150
pushdowns-
2x8 130
1x8 140
side cable raises-
1x8 30
1x8 30

I think my gym is trying to save money on the power bill, it was hot as hell in there today. All in all it was still a good session.

[Neil]

Mon: chest, bi's

incline bb press-
1x8 167.5
1x7 167.5
flat bb press-
1x8 165
1x8 175
OH press-
1x8 107.5
1x8 110
bb curls-
1x8 100
1x8 97.5
1x7 95

I've been under a near unbearable amout of stress all weekend so I lowered my volume a bit. I still progressed but it wasn't as easy as I thought it would be.

[Budiak]

You're looking pretty small there, dude. And liberal.


God, I'm ripped. And huge.


For naught this wager is.

/yoda



....*BLING!!

[Neil]

BLING

[The_Chicken_Daddy]

Jesus christ!

have you doctored that photo?!

[Budiak]

No doctoring, his arms really are huge, and the rest of his body really is tiny.

[Neil]

Originally posted by The_Chicken_Daddy
Jesus christ!

have you doctored that photo?!

Wow, I'll take that as a compliment. That is just a good photo of my arm. They have always been ahead of the rest of my body. Note the jealousy from Budiak above:D :D

[Neil]

Here is the rest of me-

[The_Chicken_Daddy]

Your arms are insanely huge for the rest of you.

Are you cutting? if so, your obliques and serratus seem to be coming through nicely.

You should get someone else to take some photos so you can focus fully on posing and such so we can get a good idea of what you look like - which is promising from those two shots.

[ElPietro]

Good physique.

[WillKuenzel]

Your arms are huge! Abs are coming out too.

[chris mason]

You look great!

[Silverback]

bugger me!!

your arms are like telegraph poles!!

You could do with some work on other body parts, but like CD says we need more physique like pictures.

nice work,

B-R

[Neil]

Wow, thanks for all the positive feedback guys.
Chicken, you are right, my arms are my strong point. My calves and hams are my weakest points. I am bulking right now. My chest looks a lot better when my bf% is lower.
ElPietro, HomeYield and Chris, thanks for the compliments.
Big Ron and CD you guys are right, I need to get some pics taken by somebody else so I can get some better shots. I need to practice a bit first.

[Neil]

Tues: legs

Deadlifts-
3x8 295

Leg press-
1x8 450
1x8 460

Standing leg curls-
1x8 40
1x8 45

I felt real strong on my deads, I was planning to go up 5 lbs over last week, but due to a challenge from my brother I decided to go up 10 (he went up 10, and I couldn't let him out do me:))
I've added a couple sets of standing leg curls because my hams suck. Hopefully this will bring them out a bit.

[MonStar]

Nice sets of DLs Neil, impressive strength man. Leg press strength is also good, keep up the hard work man. Your pics were impressive by the way.

[Neil]

Thanks Monstar. I want 335x8, hopefully I can get there in the next couple months.

[bradley]

Looking good Neil. You definitely have a set of arms on you:eek:

[Neil]

I think I have a slight case of chronic overtraining, so I'm either going to take today off, or do a couple sets of bodyweight chins. I haven't been getting good deep sleep, and my appetite has decreased a bit. I think a few extra days off will help a lot.

[MonStar]

Why such high reps on the deadlifts Neil?

[Neil]

You know, that's a good question. I guess I just picked 8 as my number somehow thinking the higher rep count would stimulate a little more hypertrophy. Whether this is true or not I really don't know. I could probably do sets or 5 or 6 and it wouldn't really make a difference. I'm such a stickler for progression that I don't want to change anything up now. I just want to stick with doing sets of 8 and see how long I can keep adding weight to the bar.

[MonStar]

Haha, one of Dave Tate's (Westside advocate) articles about the mistakes that people make while deadlifting talks about deadlifting with reps over 3. LOL. He just said generally people's form suffers and it really doesnt do much good.

I think you would get much better results Neil going in a lower rep range. Something to think about. 1-3 reps for deadlifts.

[Neil]

Well, to be honest, most people's form suffers on everything. I think as long as I stay focused on doing the lift right I will be fine. I also reset between each rep. Does he recommend the same thing for the squat?

[Neil]

Thurs: back

Chins-
bwx10

Blah, that's it, a light back day. I'm burned out.

[MonStar]

What kind of chins are those Neil?

[Neil]

Palms out, about 8 inches wider than shoulder width on the grip. They have done wonders for my lat width.

[Neil]

I took last week off.

I have put some thought into my training and physique and I am very unhappy with where I am at. I haven't gained a pound in almost 6 months, and my body is way out of proportion. I have 17 inch arms and a 41 inch chest. That is way off. I have some work to do. About all I have to show for the last 6 months of my training is some moderate progression and slightly lower bodyfat. I have decided to do the following things to kickstart my training.

- Drop all direct arm work, I don't need to be making my strong points any stronger right now.
- Drop my volume. No more than 2 work sets per lift.
- Eat whatever I want (to an extent.) I need to eat more to grow. I don't care if I get "fat."
- Train to failure.
- When my progression on deads stops I will incorporate 20 rep squats. I don't care if I throw up.
- Monitor how I feel and eliminate a strict lifting schedule. If I don't feel fully recovered from my last workout I will take the day off or do a light workout.

I am very optimistic about these changes, and I am looking foreward to some new poundages on my lifts and on the scale.

[Neil]

Mon: Chest, shoulders, bi's

BB bench-
1x8 190
1x6 195
I'm going up on these next week. Possibly 200 for my first set.

OH press-
1x6 135
1x5 135

BB curls-
1x7 115, incredible. Good strict form.
1x5 115
I know I said I wasn't going to do anymore direct arm work, but I couldn't help myself, and my brother was curling so I had to jump in for a couple sets.

Some heavy calf work and that's it.
I forgot what it was to train hard. I forgot the gratification it gave me. I feel like I have wasted the last 6 months of my training with this sub maximal bull****. I feel good. I felt like I could have done a lot more work. I takes a lot of self control to stick to a low volume routine.

[Budiak]

20 rep squats...that is crazy ****. I did those for a while, they really **** you up.

Keep a bucket handy.

[Neil]

Tues: legs

deadlifts-
1x6 315
1x6 325

30 lb increase over my last deadlift session. This is a sign of the chronic overtraining I suspect I had.

I was going to do some standing leg curls but for some reason my knee was kiling me after deads. I don't know what it could be because I didn't train last week and the week before it felt fine. I think I may have slept on it wrong.

Weighted decline situps-
+35x10
+40x6

This was a good session, I felt good on the pulls, hopefully 335 next session.

[Neil]

Thurs: back

BB rows-
185x10
195x7
The first time I have ever really done these. I had some lower back problems in the past, but they seem to have subsided.

Chins-
+40x5
+30x6

Grip work, COC trainer, left arm only-
1x15
1x10 w/a 10 second static hold at the end.

Once my left arm gets even close to catching up with my right I will start training them both.
Pretty good session.

[Neil]

Mon: Chest, shoulders

BB bench-
1x7 200
1x5 195
OH press-
1x7 135
1x4 135

That's it. Short and sweet. I pr'ed on both lifts.

[Budiak]

OOoooooohhh COC grips huh?



*stifles laughter


Seriously though, I'm considering getting one. Your thizoughts?

[Neil]

I like them. They are working quite well for my crush strength. I got the #1 and I was able to close it something like 20 times with my right hand and not even once with my left, so I had to get the trainer for my left. The only complaint I have about them is the grips being too rough. I cut two fingers on each hand just from closing them a few times. I would recommend getting some gloves or taping your fingers to prevent this.

[Neil]

Tues: legs

deadlifts-
2x6 345

Leg press- 2 warms ups then one set to failure-
1x17 470

That's it for tonight, I felt about 75%. I had to rest for 20 minutes after the leg press.

[GhettoSmurf]

no squats!? :(

[Neil]

I think I'm gonna start doing them next week.

Thurs: back

BB rows-
1x7 205
1x7 185 These suck, I'm not doing them anymore.

Chins-
1x6 +45 pr
1x6 +35

3 sets of weighted crunches.

Ok session, I didn't feel too well, I had to eat a snickers half way through. I still pr'ed though, so I'm happy.

[Skillz]

just checkin by your journal, u got some real solid weights being lifted! good job, im' likin the deads, bench and rowin especially

given up on bb rows? why? ur movin some good weight on those, u should keep it up

Skillz

[Budiak]

Skills is right. BB rows kick so much ass, last time I did them they gave me a blowjob afterwards as a thank you for being so Gat-damned swole.


Then I shot up a bus full of nuns and partied with Saddam.

[Neil]

Thanks for the compliments skillz.

I just feel awkward when I do bb rows, and I get all kinds of stress in my lower back. I think I need an experienced lifter to watch my form, I'm probably doing something wrong.

[Neil]

I've become more and more fascinated with the concept if HIT lately and I am trying a routine I got out of a Mike Mentzer book.

Today was supposed to be chest and back, but I trained my back on Thursday so I just did chest today.

Pec dec supersetted with incline press, one set to failure on each lift-
pec dec-
130x12
close grip incline bb press-
155x4, rest for a few seconds then 1 more@155

My chest was detroyed after this, it felt really good.

[Neil]

Fri: legs

squats-
1x20 200

I'm very proud to say I did not pass out or throw up after these. 205 next squat day.

[Neil]

mon- chest, back

db bench-
1x4 90
1x4+1 85
cable x overs-
1x6 70
close grip pulldowns to the front-
1x10 200
1x6 200
machine pullovers-
1x10 150

I cancelled pre exhaust because it's too hard to track progression with it. This workout would have been a lot better if the asses that manage my gym would invest some money into turning the damn AC on.

[Neil]

Thurs- shoulders, legs

OH press-
1x7 145
1x6 140

Squats-
1x20 205

My respiratory system is adapting nicely to the 20 reppers. I also put up some good weight on the OH press, I was only expecting 4 on the first set. This was a great workout. This low volume is working excellent.

[Skillz]

looks like the real low volume is goin good, especially the squattin...shoulders lookin nice too

Skillz

[Neil]

mon- chest, back

db bench-
1x5+1 90
1x5 85
pec dec-
1x6 120
close grip pulldowns to the front-
1x8 210
1x8 200
machine pullovers-
1x8 160


Two sets each of abs and calves. Added weight or reps to each lift again. My training is going great. Life is good.

[Neil]

Thanks Skills.

[kAiXuan]

i want to check out your COC gripper

[Neil]

Thurs- shoulders, legs

OH press-
1x7 150
1x5 150

Squats-
1x20 210

5 lb increase on OH pres over last week. The 20 reppers were easy, I may bump it up 10 lbs next week.

Nick, next time I'm over remind me, I keep them in my car.

[RG570]

he totally wants to grip your COC

[Neil]

mon- chest, back

db bench-
1x7 90
1x4 90
pec dec flye-
1x10 100
close grip pulldowns to the front-
1x8 220
1x6 220


2 sets of abs on some weird machine.

I felt about 75% today, but I still added almost 2 reps to my DB press and 10 lbs to my pulldowns. My DB pressing strength is now at 90% of my BB strength, so I'm pretty sure I've made some progress beyond neural adaptation.

[Neil]

Thurs- shoulders, legs

OH press-
1x7 155
1x2 150 damn, I was toast after that first set.

Squats-
1x20 215 Do YOU have what it takes:)The Psychology of the 20-Rep Squat (http://www.hardgainer.com/articles/11-55.html)



5 lb increase on OH press over last week. 5 lb increase on 20 reppers too. My OH press just keeps climbing. Another great week of low volume progressive work.

[Skillz]

lol@rg..nice lifts neil, looks like you got the psychological mindset to do YOUR 20 rep squats! how those feelin?

Skillz

[Neil]

mon- chest, back

db bench-
1x7 90 Crap, no progression, I had a hard time balancing the DB's, and I think that's where my problem was.

close grip pulldowns to the front-
1x8.5 230
1x4 240

1 set of abs, and 2 sets of standing calves.

[Neil]

Thurs- shoulders, legs

OH press-
1x5 160 I'm gonna stay at this poundage until I can get 8 reps. If it takes more than a few weeks I may take a break.
1x3 155

Squats-
1x20 220

Man, I was dead after the squats. Good workout, I can't wait for 4 plates on the 20 reppers next week.

[Neil]

tues- chest, back

bb bench-
1x8 205 pr
1x5 205

close grip pulldowns to the front-
1x5 240
1x5 220

2 sets of abs.

I did not train to failure today, I probably had 2 left in me when I pr'ed on bench. I also took it easy on the pulldowns. I had IHOP before I lifted and it really bogged me down.

[chris mason]

Looks like the workouts are going well Neil. Keep it up!


As for the training to failure, I think you will find that you should be able to progress for quite a while training like this. Eventually, when you start to need too much rest between sessions, then it will be good to lighten up on the intensity a bit.

[Neil]

Thanks Chris, I am constantly progressing with the low volume.

I can usually handle about 8 weeks straight of training to failure, then I get a little burned out. I added an extra rest day this week and it helped a lot.

[Neil]

Thurs- legs

Squats-
1x20 225

My gym is in the process of being remodeled and the power rack is temporarily not there, so I had to use the squat rack today. The difference in distance from the mirror was causing me to squat a bit deeper than usual. I also cancelled my OH presses today due to time constraints. I think the extra rest will help next session though.

[Neil]

tues- chest, back

bb bench-
1x6 210 1 forced rep. Barley missed getting it on my own.

curl grip chins-
1x5 +35
1x5 +25 First time I have ever done these.


2 sets of calves.

After finishing my set of bench I realized I could have pushed a bit harder and gotten that last rep on my own. I only had six days of rest since my last chest workout and I think that's why I felt a little drained. I am used to seven.

[Neil]

Thurs- shoulders, legs

OH press-
1x6 160 pr. It's been 14 days since I have done these, and I still pr'ed. So much for frequency.

Squats-
1x20 230

I had a lightheaded moment after squats and I thought I was going to throw up. My brother had to help me to the bathroom, which didn't happen because I passed out halfway there. Luckily I didn't hurl. I felt better after a few minutes of rest.

[Neil]

tues- chest, back

bb bench-
1x7 210 +1 forced rep. I got a HORRIBLE spot from some guy on this one. I may have gotten it on my own had he not done the whole rep for me.

curl grip chins-
1x5.75 +35 10 second negative.

incline shrugs-
1x16 35 This is the first time I have ever done these. I may incorporate them on a regular basis.

1 set of abs, 1 set of calves. I hate pushing in my clutch after calf work.

[kAiXuan]

nice squatting

[Neil]

A couple new pics of my back. I'm a tad over 200 here.

[Neil]

Relaxed:

[Neil]

Fri- shoulders, legs

OH press-
1x6 160 No progression here, but I was moving all day and I fit the workout in, it wasn't my top priority. I'll get it next session.

Squats (light)-
1x10 255 I really need to challenge myself more on the 20 reppers, I think I could have gotten almost 20 with this.

[Neil]

Mon- chest, back

bb bench-
1x8 205 +1 forced rep. I slowed my tempo a bit on these so I had to drop a few lbs.

Hammer strength incline press-
1x7 100 per side

curl grip chins-
+30x7

Hammer strength iso row-
1x8 125 per side, I think.

abs, calves

I've decided to slow my tempo down a lot, especially on the negative.

[Neil]

Sat- shoulders, legs

OH press-
1x5 155

Squats-
1x8 275 Narrow and deep, I've never squatted near this much.
1x6 255

Good session. I like the slower lifting tempo a lot.

[chris mason]

Looks like you are getting good mass on that frame. Keep up the good work.

[Neil]

Thanks Chris, I appreciate the encouragement.

[kAiXuan]

thats a nice bathroom, looking bigger

[Meat_Head]

Are you actually doing 20 rep death sets, as in using your 10 rep max? Or are you just using weights that are close to your 20 rep max?

[chris mason]

If he passed out, I am going to say it must be the breathing (or death) squats.

[Neil]

Yeah, they are the breathing variety, and they are very hard. I am probably closer to using my 15 rep max than my 10 rep max. They are incredibly challenging, and I always get very nervous before I start a set.

[Meat_Head]

Originally posted by Neil
Yeah, they are the breathing variety, and they are very hard. I am probably closer to using my 15 rep max than my 10 rep max. They are incredibly challenging, and I always get very nervous before I start a set.

:thumbup:

I know the feeling! Try to turn the fear into a BURNING PASSIONATE HATE for the weight that tries to push you into the ground, and show it how you can play with it :D

[Neil]

That's an interesting way of looking at it.

wed- chest, back

bb bench-
1x8 205

Hammer strength incline press-
1x6 105 per side

curl grip chins-
+35x5

Hammer strength iso row-
1x8 130

Today's session was not good, but I didn't expect it to be. I put in around 70 hours at work last week, and I'm on pace to do the same this week. I am undereating pretty badly. Hopefully I can get things back in order for my next workout.

[Neil]

Mon- shoulders, legs

Standing OH press- The gym I went to had no place to do them seated. This was my first time doing them standing and I had to use much less weight than I do seated.
1x5 135
1x4 135

Squats-
1x10 280


Big squat pr. I added 5 lbs and 2 reps.

[fuzz]

Wow. Nice 20 reppers. How deep you going on these?

[Neil]

I go slightly below parallel with a shoulder width stance.

[Neil]

Tues- shoulders, legs

Oh press-
1x8 145
1x5 145

squats-
1x5 285

I'm just doing maintenance workouts right now due to the large amount of hours I have been working lately.

[Neil]

Mon-

Squats-
1x8 275
1x8 255 I can't squat as much when I am not using a thick pad on my back.

BB bench-
1x8 195
1x8 187.5

Chins-
1x5 +27.5
1x7 BW

Oh press-
1x8 127.5
1x7 127.5

I am going to go with full body low volume workouts for a while. I plan on doing 3 workouts every 2 weeks. Probably Mon-Fri-Wed. I'm also going to take a break from training to failure in an attempt to tolerate more frequency.

[Neil]

Wed-

Chins-
1x8 +15
1x8 BW

BB bench-
1x8 185
1x7 185

Standing Oh press-
1x8 120
1x6 115

I messed up my back pretty bad pulling vines off of my house. Squatting is out for a while. I saw a shiatsu therapist and that helped. I'll probably go back a couple more times although it's a bit pricey. I am also seeing a chiropractor once a week for the next six weeks. Hopefully I can get this figured out and I can get back to training hard.

[RoidRage]

Originally posted by Neil
Mon-

I can't squat as much when I am not using a thick pad on my back.



Ah don;t use that sissy ****! Be a man and go no pads! Heh heh. :D progressing pretty good. I hope your back or whatever it is gets better. Its probably the HIT thats doing it to you. See Sean told you it would mess you up! *runs and hides*

[Neil]

I'm finally back in the gym after working on a back inury for the last few weeks.

mon- chest, back
bb bench- 1x9 195
pec dec- 1x10 to failure

Chins- 1x8
cable rows- 1x10 to failure

abs

I have lost about 8 lbs since I last trained hard. I am noticably leaner, and noticably weaker. I'm gonna bump up the calories and shoot to put the 8 lbs back on over the next month or so.

[Neil]

Fri- legs

leg extensions- 1x12 150
supersetted with
Squats- 1x15 135

Leg curls- 1x10 to failure

The poundages will go up pretty fast for a while, this is the first time I have done pre exhaust for my legs.

[Neil]

My legs are still sore.

Wed- arms

cable latereral raises- right-1x6 35
left- 1x5 35

reverse pec dec- 1x8 110

palms up pulldowns- 1x6 210

tricep press downs- 1x7 150
supersetted with
dips- bwx5

Good workout. Started using a 4-2-4 tempo.

[Neil]

mon- chest, back

pec dec- 1x6 190
supersetted with
incline bench- 1x2 175

straight arm pushdowns 1x8 110
supersetted with
palms in pulldowns 1x7 180


Good workout. I'm really liking the slow tempo.

[Silverback]

Hey, hows it going Neil?

I was way behind with the journal, nut ive caught up now :)

Hows the back? your last set of pics looked damn impressive :thumbup: You can definately see a marked improvement, but what about leg pics :D

I like the low volume routine, you use and i think i may employ something similar in the near future (once i get my shoulder sorted) although i may use some bb curls/dips as my arms need some serious attention.

Looking forward to seeing the leg/shoulder workout, all the best mate

train hard always

B-R

[Neil]

It's going good, thanks for checking in.

My back has gotten a lot better, six visits to the chiro, some accupressure therapy, and lots of rest and light stretching have made a big difference.

The routine I am using now is straight out of a Mike Mentzer book. I figured I would give the routine a fair chance. Low volume has yeilded the best results for me over any volume protocol, and I will probably never go back to higher volume work. I'll get some leg pics up soon.

[Neil]

Fri- legs

leg extensions- 1x12 160
supersetted with
Squats- 1x17 150

Leg curls- 1x11 70 5-2-5 tempo.
supersetted with
SLDL- 1x5 185

I probably won't try that last superset again, my legs were way to shaky after the quad work.
Great workout. Excellent energy.

[Silverback]

Looks good, supersetting the legs is superb, ive never tried it until i read about HIT-The Mike Mentzer Way.

How much are you paying for chiro if you dont mind? Ive been having it for my shoulder and its costing me £40 ($85) a session! had 4 so far and its going alright, but not training is really frustrating.

Keep the training strong mate and get them legs up soon :)

[chris mason]

Originally posted by Neil
Fri- legs

leg extensions- 1x12 160
supersetted with
Squats- 1x17 150

Leg curls- 1x11 70 5-2-5 tempo.
supersetted with
SLDL- 1x5 185

I probably won't try that last superset again, my legs were way to shaky after the quad work.
Great workout. Excellent energy.



NEIL, that is why you should do it. Remember, the basic rule of Mentzer's HIT is that the greater the intensity of effort the better (to coincide with the requisite low volume).

[Silverback]

Shaking = Good :)

[Neil]

Originally posted by chris mason




NEIL, that is why you should do it. Remember, the basic rule of Mentzer's HIT is that the greater the intensity of effort the better (to coincide with the requisite low volume).

I was thinking that myself, but the problem was that I was trying to hit my hams hard and I had a hard time standing up when doing SLDL's because my quads were so taxed from the first squat superset. I'm basically arfaid my legs are just going to buckle when doing SLDL's. Your thoughts?

[Neil]

Originally posted by Big-Ron
Looks good, supersetting the legs is superb, ive never tried it until i read about HIT-The Mike Mentzer Way.

How much are you paying for chiro if you dont mind? Ive been having it for my shoulder and its costing me £40 ($85) a session! had 4 so far and its going alright, but not training is really frustrating.

Keep the training strong mate and get them legs up soon :)

Have you read his book?

Luckily I have insurance so my chiro visits are only $10 each. What did you do to your shoulder?

[chris mason]

a) Skip the stiffs
b) Do the stiffs first
c) Suck it up ;)

[Neil]

I think I'm gonna go with option A.

[Silverback]

Yeah ive read the book, Ive always been a Mentzer fan, but couldnt get hold of any of his books in the UK, i finally managed to get the latest one (HIT-The Mike Mentzer Way). Unfortunately Heavy Duty I and II plus muscles in minutes are like gold-dust over here.

As for the shoulder, i have scapula instability. Which basically means i have little control over my right shoulder blade, this causes the other muscles to work overtime, ultimately an imbalance occurs and the humerus is moved out of position into a tendon causing tendonitis.

Its now 7 weeks with no training and ive got control over the tendonitis, but trying to control the scapula is the hardest thing ive done in my life! It takes hours of practise and i still get no where :(

Hopefully i will sort it before the new year.

oh and your lucky $10 a time is excellent, i could of recived treatment FOC but there is a watining list.

later neil

[Neil]

Wed- arms

cable latereral raises- right-1x6 35
left- 1x5 35

reverse pec dec- 1x5 130

palms up pulldowns- 1x7 210

tricep press downs- 1x7 150
supersetted with
dips- bwx5

Good workout. My tempo is getting gradually slower, it was closer to 4-2-6 today.

[Neil]

mon- chest, back

pec dec- 1x7 195
supersetted with
incline bench- 1x2 165

straight arm pushdowns 1x8 130
supersetted with
palms in pulldowns 1x6 185

Great workout again. I progressed on everything but my incline press, but I really hit the pec dec hard so I'm not too worried about it.

[Silverback]

Nice workout Neil,

Why do you think you halted on the incline? like you say at least you increased your pec-dec.

How do you find the palms in pull-downs? personally i love them and they really beat up my back, in fact i liked them so much i bought an attachment for my gym as they didnt have one :)

What is your cadence like neil is it 4-4 like Mentzer suggests are do you advocate the super slow i.e. 10-10 cadence??

keep it strong fella :thumbup:

[Neil]

I started off with the 4-4 but it's gotten closer to 6-6 lately. I think this is one of the reasons my incline suffered. The cadence was slower on both the incline and the pec dec, and given the pec dec progression I think I may have taxed my chest a bit more which carried over to my incline poundage. The palms in pulldowns are awesome. One thing I have been noticing is hypertrophy around my ribcage and ab area from a slower cadence on them. You really have to keep your midsection tight when you raise the bar back up.

[Neil]

Fri- legs

leg extensions- 1x12 170
supersetted with
Squats- 1x17 175 25 LBS OF PROGRESSION!

Leg curls- 1x12.5 70 5-2-5 tempo


This was one of my top ten best workouts ever.

[Silverback]

Excellent, i did the exact workout yesterday except i did Leg press instead of squats and had calve raises after curls.

25lbs of progression!!!!!!!! :eek:

What made you think of putting 25lbs on the bar? all the same that is some great work, no doubt you will be sore tommorow :D

As for the cadence 4-4 seems to work best for me, although on the failure rep a good hold and something closer to 8-10 seconds for the negative is also good.

btw have you seen the mentzer video with Markus Reinhardt? the intensity on leg day is so motivating :)

[justrobby]

Wow....you're doing great! Those arms are really solid. They closely resemble the arms of an old-time pro wrestler named Austin Idol. Although you and I are in the same general strength range for each of our bodyparts (including arms), I must say that your arms are definitely bigger than mine! (I'm 6'4" and tend to be more ecto-mesomorphic). Clearly a lesson in body types there I guess and you certainly have been blessed with great arms without question. I've enjoyed browsing through your journal. Anyway, keep up the great work!

[Neil]

mon- chest, back

incline bench- 1x5 195
I got the worst spot ever on these, I could have had a couple more, but the guy was doing them for me, so I just racked it and moved on.
Flat bench- 1x5 205
It's been a while since I did these, the movement felt awkward.

straight arm pushdowns 1x7 140
supersetted with
palms in pulldowns 1x5 190

No chest superset today due to not having a training partner.

[Neil]

Originally posted by Big-Ron
Excellent, i did the exact workout yesterday except i did Leg press instead of squats and had calve raises after curls.

25lbs of progression!!!!!!!! :eek:

What made you think of putting 25lbs on the bar? all the same that is some great work, no doubt you will be sore tommorow :D

As for the cadence 4-4 seems to work best for me, although on the failure rep a good hold and something closer to 8-10 seconds for the negative is also good.

btw have you seen the mentzer video with Markus Reinhardt? the intensity on leg day is so motivating :)


I felt very focused and confident, so I threw the extra 25lbs on the bar. I have been trying to be more mentally prepared for my workouts lately, and this one really paid off. I do the same thing as you on my last rep, I usually go about 10 seconds. I haven't seen the video, did you buy it, or can I get any of it online?

How did that leg superset feel? Get up a journal, it's lonely being the only HITee around here :D

[Silverback]

Don't you just hate it when spotters dont have a clue, its one of the reasons that i have set about building a home gym.

I got the video off ebay but you can also get it from www.mikementzer.com

The leg superset is aswome in the leg press i added 20lbs and 25 reps! after commenting on your progress, i then pushed in my workout and it was phenominal.

As for the journal my chiro says next week full training will begin and he's got me doing a break-in program, which is going well, dont worry there will be a journal :)

[Neil]

I have a pretty good home gym that I don't use. Power rack, bench, 700lbs of olympic weights, I'll throw up some pics of it in the next couple days. Leg superset tonight-

leg extensions- 1x13 180
supersetted with
Squats- 1x15 195

Leg curls- 1x7 90 5-2-5 tempo I did rep 8 with a 15 second negative.


Another huge progression jump. I failed on attempting rep 16 and had to set the bar on the pins on the power rack. This leg superset is incredibly productive. I'm gonna stay at 195 until I can get 20 reps. I would love to get to 230 for 20, that was my previous max for 20 rep squats without pre exhaust.

[Neil]

Originally posted by Big-Ron

The leg superset is aswome in the leg press i added 20lbs and 25 reps! after commenting on your progress, i then pushed in my workout and it was phenominal.


How often do you do these?
I do my leg workout every 14 days.

[Neil]

Giant set-
pec dec- 1x10 195
incline bench- 1x3 175 drop to 1x3 155
dips-bwx7

Giant set-
straight arm pushdowns 1x7 140
palms in pulldowns 1x5 190 drop to 1x3 175
preacher curl machine-1x5 90

[Neil]

Fri-
leg extensions- 1x13 180
supersetted with
Squats- 1x16 195 Mental failure, I gave up. I probably had 3 to 4 reps left in me, I just didn't have the mental strength tonight. I progressed by 1 rep, which I'm content with. They were definitely easier then they were last session.

[chris mason]

Gee Neil, exactly how much progress have you made with this crazy training to failure with very little volume?

It can't be much, your system just can't take it.:eek:

[Neil]

lol Chris, you have NO idea how much sh*t I take from people for training like this. I have gained about 25 lbs with almost no change in bodyfat levels since the first time I tried low volume failure training, and the only setback I have had was when I switched back to a higher volume protocol. My lifts have all shot up too. I can't see myself ever using high volume again.

[chris mason]

But wait, the studies say it is impossible, it won't work, it's so darn unscientific!!!!!!!!!






;)

Good job dude and keep it up!

[Silverback]

:withstupi

If it works for you then thats what matters, why pound out 20 sets per body part when 1 will do the job when done properly :)

[Neil]

Thanks Chris. Ron, I agree, but somtimes it's so hard I want to do more but take it a bit easier.

[Neil]

Mon- back

Giant set-
straight arm pushdowns 1x10 140
Chins- bwx3, gravitron- 1x6 120
cable rows- 1x14 120

Rope pushdowns- 1x10 130
Weighted decline situps- 1x 14+10

I rested for a few minutes, went to the drinking fountain, got a drink, and got a huge chill. I felt the loss of consciousness coming on. I made my way into the mens locker room as best as I could and hit the floor. I remained conscious while fighting the urge to throw up, and after about 5 minutes I felt ok and made my way home. Good workout.

[Neil]

Getting back into it.

Mon- chest, back, arms
Incline bb- 1x6 175
1x8 155

Chins- +10x8
bwx8

cable rows- 1x10 50

bb curls- 1x7 95
1x7 75

[Neil]

Thurs- shoulders, legs

OH press-
1x6 145
1x7 135

SLDL
1x15 225

Trap bar deadlifts-
1x10 305

[Silverback]

Good to hear Neil :), doesnt look like you lost too much size. Do you train at home or a gym? i dont think ive ever seen a trap bar at a commercial gym, those things are damn awsome, back and legs get crazy work from this kindof movement.

[Scott S]

:spam:

I know you guys are about the infrequent workouts, but 2 months is just too much!

[Neil]

Yeah, I have my own trap bar. Here is a pic of my home gym-

[Neil]

Mon- Chest, back, arms

BB incline-
1x8 175
1x8 165
chins-
1x6 +15
bwx7
cable rows-
1x8 160
pushdowns-
1x10 60
1x8 50
bb curls-
1x4 105
1x8 85

[Silverback]

Sweet set up neil, similar to mine except i dont have any plate holders, so most are leaned against a wall :)

What kind of cadence you using with the weights your using? if your using HD style then thats pretty damn good. Keep it progressing and you'll be sorted. How are the legs coming along?

[Neil]

I use a 4-1-2 cadence right now, I have used much slower in the past, but for now I like it this way.

My legs are actually one of my strongest bodyparts. Here is a pretty old pic, I need to take a new one-

[Silverback]

Cadence sounds good to me, i dont see much point going slower. Control is the key and a 3-1-3 or therabouts will yield greatest benefits.

Yeah your legs look thick neil, how long-ago was the pic taken? Maybe calves could do with a little extra size, but in saying that your legs are all-round very good :)

[Neil]

thurs- shoulders, legs

OH press-
1x8 145
1x10 135

SLDL-
1x15 235
Trap bar deadlifts-
1x10 315

My calves do suck, but it's my own fault for neglecting them. That leg pic is at least 8 months old.

Do you have a journal up?

[Silverback]

Hey i didnt say that they sucked, just need a little more work, there not too much out of proportion. Luckily my calves dont require any direct work, deads and squats do the biz.

Unfortunately i dont have a journal up, as the injury that has hampered me for nearly 10 months is still with me. If symptoms dont clear with weeks, surgery will be the option :( , its a tough time, but i gotta look at the bigger picture :)

[Neil]

Fri- Chest, biceps

decline bb presss- 5x5 175, 60 seconds between all sets
BB curls- 5x5 85
Abs- 3x8

Yes, I have decided to try a 5x5 for a while, but it's a cumulative fatigue approach, so only the last set or two is hard.

[Neil]

Mon- back, tri, a little shoulders

BTN chins- 4x5
straight arm pushdowns- 2x6
Lateral raises- 2x8 30
tricep pushdowns- 1x6 65, 3x6 55

abs- 1x15

felt good today, the chins are helping my back widen a bit.

[Neil]

Here is a pic I took a few days ago, I've never really tried this pose before, it's very hard to do.

[Neil]

Thurs- Chest, biceps

decline bb presss- 5x5 177.5, 60 seconds between all sets
BB curls- 5x5 80

[Scott S]

5x5... that's sweet. I've started doing that for calves.

[Neil]

Mon-
Chins
1x13 bodyweight, 6 second negatives
Abs and calves.

That's it.

[Neil]

This was Friday's workout-

OH press-
1x10 135

Trap Bar Deadlifts-
1x20 255

Coming off a 6 week layoff. Those deads really taxed my lungs.

[Neil]

Wed-
Chest

Decline bench-
4x5 180
1x3 180
All sets with 60 seconds rest.

Decline abs(crunches)-
1x15 10lbs on chest, nice and slow. These felt good.

Did some cardio yesterday. I went for about a 3 hour hike in the mountains, it felt really good, but I should have left my shirt on. I'm hurtin today.

[Neil]

Light legs and shoulders last night-

Oh press-
1x8 115

Trap bar deads-
1x10 205

[ryuage]

ouch on the sunburn!

[Neil]

Yeah, I had to put a wet towel on the bench when I was doing decline press.

Heavy back-

Chins-
1x14 bodyweight, 6 second negatives

light breathing pullovers-
1x15 I am attempting the impossible task of increasing the size of my ribcage.

abs

That's all folks. Another big hike tomorrow.

[Neil]

Well, no training for a while. I went for my hike yesterday and encountered a very large rattle snake. Luckily I didn't get bit, but I had to jump down a hill to get out of the way, and I sprained my ankle pretty bad. A friend of mine carried me down the mountain about 3 miles on his back. My ankle is huge and I probably won't be able to walk for at least a few more days. I attached a pic.

[Coke]

...that was a close call, glad you made it out ok - just have to take it easy for now.

[Neil]

Thanks CoCoa, it's just lots of sitting around now.

[Neil]

Fri- Chest

Incline bb-
1x8 170
1x7 160

That's it. Still can't walk without the removable cast.

[Neil]

I can finally train my legs again.

Sat- chest, back, bi's

Incline bb-
1x8 170
1x6 165

chins-
1x6 +25
1x6 +10

bb curls-
1x6 85
1x6 70

Slowly making my way back..........

[Neil]

Wed- legs


Trap bar deads-
2x6 305

[ryuage]

so did you quit lifting cuz you couldnt do legs?

[Neil]

I took some time off cause I train alone for the most part and I couldn't walk. That injury turned out to be much worse than my doctors thought at first. Once I could limp a little I did some upper body. I have been training for the last month or so, I have just been neglecting my journal.

[Neil]

Sat- chest, back

incline bb-
1x8 171
1x6 165 I was very strong on these, this was easier than last week.

chins-
1x7 +25
1x5 +12.5

Good day, good energy.

[Neil]

Wed- legs

Trap bar deads-
2x6 315

[Neil]

Sat- chest, back

incline bb-
1x8 172.5
1x7 165

chins-
1x6 +30
1x4 +25

Medium energy, good day.

[Neil]

Yesterdays workout-

standing calves-
1x20 40

OH db press-
1x8 60
1x7 55

bb curl-
1x8 95
1x7 75

decline abs-
2x12


I had some time to kill so I did two 400 yard sprints at around 60 seconds each.

[Neil]

Mon-

Incline bench-
1x6 180
1x6 165, I had more in me but I miscounted and lost focus.

Chins-
1x4 +45
1x5 +25

Squats-
1x20 170

Good workout. My cardio is up and it's helping a lot with the weight training. This is something I have neglected in the past.

[Neil]

Thurs-

Standing calves-
1x20 50

OH db press
1x7 65
1x7 60

BB curls-
1x5 105
1x6 95

Rope pushdowns-
1x12 110
1x5 130

Decline abs-
2x12 +5

5 minutes of cardio on a bike. I have never riden a bike for cardio and my quads were on fire, so I stopped. I should be able to bump that up more each time.

[Neil]

I ran a 5k this morning.

Time: Embarassing.

[Neil]

Mon-

Incline bench-
1x6 185
1x8 165

Straight arm pushdowns-
1x10 60, supersetted with
Chins-
bwx6


Squats-
1x20 185- easy


Good day.

[Neil]

Played 2 hours of pickup basketball today. I feel pretty good.

[Neil]

Thurs-

Standing calves-
1x20 60

OH db press
1x6 70
1x6 65

BB curls-
1x7 105
1x6 95

Rope pushdowns-
1x10 140
1x9 120

Decline abs-
2x12 +10

Did a couple of 30 second sprints, and that's it. Good day.

[Neil]

Mon-

Incline bench-
1x5 190
1x8 170

Straight arm pushdowns-
1x12 70, supersetted with
pull downs to front-
1x7 190


Squats-
1x20 195

[Neil]

Thurs-

Standing calves-
1x20 70

OH db press
1x3.5 75, needed help on my left arm, got 4 on right arm
1x6 65

BB curls-
1x5 110, weak


Rope pushdowns-
1x9 150
1x10 130

Decline abs-
2x12 +12.5

[Neil]

Mon-

Incline bench-
1x3 195
1x5 185

Straight arm pushdowns-
1x12 80, supersetted with
pull downs to front-
1x4 210


Squats-
1x20 200

[Neil]

Thurs-

Standing calves-
1x20 80

OH db press
1x3 75



BB curls-
5x5 85, 60 seconds rest between sets


Rope pushdowns-
5x5 120, same rest

Decline abs-
2x12 +15

[Neil]

Mon-

Flat bench-
4x5 185
1x6 175 1 minute between sets

Straight arm pushdowns-
1x10 80, supersetted with
pull downs to front-
1x6 210


Squats-
1x20 205

[Neil]

Thurs-

Standing calves-
1x20 90

OH db press
1x6 70 I'm not getting any stronger on these


BB curls-
4x5 85
1x6 85

Rope pushdowns-
5x5 130


Decline abs-
2x12 +15

[Neil]

I'm going to try a higher volume routine I got good results with a long time ago.

Tues-

1 minute rest between all sets.

Squats
5x8 140

Leg press
3x8 270

Leg curls
5x8 60

104 reps total, but my effort was only moderate on the last couple of reps in the last set of each exercise.

[Neil]

Fri-

SLDL
5x8 135

DB shoulder press
5x8 40

Reverse pec dec(rear delts)-
5x8 75

[Neil]

Mon-

Flat bench-
4x8 135
1x8 145

Pec dec-
2x8 90
1x8 105

BB curls-
2x8 75
1x6 75

Did some HIIT in the lap pool after that. Overall feeling pretty good.

[Neil]

Tues-

1 minute rest between all sets.

Squats
5x8 150

Leg extensions
3x8 90

Good day.

[Neil]

Thurs-

Standing calves-
5x5 120

Gravitron pull ups-
5x8 level 10, whatever that means

Cable rows-
2x8 130
1x8 120

Decline abs-
2x8 +22.5

[Neil]

Fri-

SLDL
5x8 145

DB shoulder press
5x8 42.5

Reverse pec dec(rear delts)-
3x8 90

[Neil]

1 minute rest on all sets for the next two weeks.

Mon.
Bench Press
3x8 125
1x8 145

Curls for the Girls
3x8 55
1x8 65

1 mile run- 10 minutes

[Neil]

Tues-
Squats
4x8 160

I felt a little light headed after these so I cut the workout short. I think I may be coming down with a cold.

[Mench]

I'm thinking maybe the Carl's Jr or the pint of ice cream may have caused the faintness. I know when I eat 6,000 calories in a meal I get headaches

[Neil]

Thurs.
gravitron pulls ups
3x8 level 8
1x8 level 10

DB shoulder press
4x8 40

2 sets of decline abs

1 mile run- 10 minutes

[Neil]

I'm thinking maybe the Carl's Jr or the pint of ice cream may have caused the faintness. I know when I eat 6,000 calories in a meal I get headaches

Your numbers are way off there, champ. It's closer to 7500 calories, and I attribute all of my lifting success the the discipline I show by sticking to my re feeds.

[Neil]

Mon.
Bench Press
4x8 145

Curls for the Girls
4x8 65


1 mile run- 9:30

[Neil]

Tues-
Squats
4x8 170

Leg curls for the girls-
1x10 80

1 mile- 9:50

[Neil]

Thurs.
gravitron pulls ups
4x8 level 8

DB shoulder press
4x8 45

[Neil]

Mon.
Bench Press
4x6 155
1x6 165

Curls for the Girls
5x6 70


1 mile run- 9:30

[Neil]

Tues-
Squats
5x6 185

Leg curls for the girls-
1x10 80

1 mile- 9:30

[Neil]

Mon.
Bench Press
5x6 165


Curls for the Girls
5x6 75

[Neil]

Tues-
Squats
5x6 190

Leg curls for the girls-
1x10 80

Half mile- 4:30

[Neil]

Thurs.
gravitron pulls ups
5x5 level 6
1x5 bodyweight

I skipped everything else because I feel overtrained. Could be that I'm lazy.

[Neil]

Mon.
Bench Press
5x5 175
1x5 185


Curls for the Girls
4x5 85
2x5 65

[Neil]

Tues-
Squats
6x5 205

Leg curls for the girls-
1x10 80

[Neil]

Thurs.
pulls ups
6x5

DB shoulder press
5x5 55
1x5 40

Very decline abs, almost upside down-
2x10 +10

1 mile run- 9:30

[Neil]

Mon.
Bench Press
5x5 180
1x5 190


Curls for the Girls
6x5 85

1 mile run- 8:55, I'm getting a little faster.

[Neil]

Tues-
Squats
6x5 210

Leg curls for the girls-
1x10 80

Half mile- 4:00.

I was pretty winded from the squats.

[Neil]

Thurs.
pulls ups
5x5
1x5 +10

DB shoulder press
5x5 55
1x6 55

Very decline abs, almost upside down-
2x10 +10

[Neil]

Mon.
Bench Press
6x4 200


Curls for the Girls
6x4 90

1 mile run- 8:55

[Neil]

Tues-
Squats
6x4 215

Leg curls for the girls-
1x10 90

Half mile- 4:20.

[Neil]

Thurs.
pulls ups
2x4 +35
2x4 +25
2x4 +15

DB shoulder press
5x4 57.5
1x6 57.5

Very decline abs, almost upside down-
2x10 +10

[Neil]

Mon.
Bench Press
5x4 205
1x3 205, got the 4th with a little help


Curls for the Girls
6x4 95

[Neil]

Tues-
Squats
3x4 250
1x5 245

Leg curls for the girls-
1x10 90

[Validus]

Hey Neil looking strong keep it up those are some good squat numbers!

[Neil]

Thanks, Validus, appreciate it.

Thurs.
pulls ups
1x4 +50
1x4 +40
1x4 +30
1x4 +20
2x4 +10

DB shoulder press
2x4 60


Very decline abs, almost upside down-
1x10 +10

I felt very drained tonight, next week is a light week.

[Neil]

New routine-

Mon.
Fly machine-
1x13 135 supersetted with
Incline press-
1x5 165


Giant set for back-
Straight arm push downs-
1x13 60
Prone row-
1x6 125
Chins-
1x3

[Neil]

Thurs.

Deadlifts-
1x5 315
1x2 345

I haven't deadlifted in a long time, so tonight I was getting the feel for them again.

Leg press-
1x20 360

Same thing as the deadlifts.

[Neil]

Mon.
Fly machine-
1x13 150 supersetted with
Incline press-
1x5 165


Giant set for back-
Straight arm push downs-
1x13 70
Prone row-
1x6 135
Chins-
1x3 +1 forced rep

[Neil]

Thurs.

Deadlifts-
1x3 365
1x6 315

Leg press-
1x20 450

[Neil]

Mon.
Incline Hammer Strength-
1x10 170 supersetted with
Fly machine-
1x10 120



Prone row-
1x10 145 supersetted with
Straight arm push downs-
1x10 60

[Neil]

Thurs.

Deadlifts-
1x2 370
1x5 350

Leg press-
1x20 495

[Neil]

Mon.
Incline Hammer Strength-
1x5 260 supersetted with
Fly machine-
1x8 150



Prone row-
1x6 180supersetted with
Straight arm push downs-
1x8 80

Walked half a mile at 12% incline/3.2 MPH.