2012 Training

[K Y L E]

Just put the deadlift session down to being one of those days.

When's last time you deloaded?

When you say deload, do you mean take a week off or something? Or do you just mean cut the intensity down to like 50-60% with higher reps

[GazzyG]

Just cut the intensity bud. When I deload, I tend to have a week of higher reps, lower weight. That way you still feel like you're getting something done, but at the same time you're giving your CNS and your joints a nice rest, ready to hit it hard the next week.

I always come back and set PRs shortly after a deload.

[K Y L E]

Would you recommend going to like failure? Probably not since its deloading.. But I'm going to do that next week definitely. I've never had an intentional deload week.

[K Y L E]

Yesterday:
Bike ride
14 miles - 43 minutes

[K Y L E]

Deload week Upper

Speed Bench 115
8x3

Incline DB press 60
15
Incline DB press 70
12

Shoulder press 35
12
Shoulder press 45
12
Shoulder press 50
10

T bar row 70
15
T bar row 115
12
T bar row 125
7

Low bar row 120
10

Face pulls 40 (extreme control)
2x15

Lateral raises 22.5
20

Reverse cable crossover/scarecrow (rear delts) 12.5
2x6

Preacher Hammer curls 22.5
15

[GazzyG]

Good work with the deloading, Kyle. Betcha got a nice pump on from that session!

[K Y L E]

Thanks man! I was afraid what I did would be too much, but you're right I got a great workout especially since I mixed it up a little

[K Y L E]

Decided to mix things up and go back to basics. When I started weight training, most of my training was circuiting machines with low weight doing 12 reps each set as a warm up. I decided to have an endurance day, picked various machines/pullups/dips and did work non-stop.

High rep circuit- 55 minutes

[K Y L E]

Legs

Squat 135
4x12

Good Mornings 65
3x12

Ultra wide Sumo DL 175
3x5

Leg curls 65
3x15

90 Degree Hypers +45 lbs
3x8

[K Y L E]

Treadmill HIIT
35 minutes made it up to 3 miles

Close Grip Bench 95
3x20

Barbell Bicep Curls 65
2x12

Shoulder press 30
2x25

Low Rows 55
4x20

[K Y L E]

Run- 2 miles
14 minutes

[GazzyG]

Lots of running, mate! You cutting or just determined to bulk with little fat gain?

[K Y L E]

I was actually diagnosed with a heart condition last year, hypertrophic dilated cardiomyopathy, I've been running lately so I get extra cardiovascular strength

[K Y L E]

Felt like shit today.. it showed in my lifts..

Upper ME

Bench
135x5
175x5
205x2
185x3

Incline Bench
135x10
155x5
175x2

Chin ups
2x8

Bent over deficit rows 115
2x10

Bunch of random sets of bicep curls, overhead tricep press, shoulder press variations, etc. Nothing new to report really.

[Coke]

I was actually diagnosed with a heart condition last year, hypertrophic dilated cardiomyopathy, I've been running lately so I get extra cardiovascular strength

Wish you the best with that, was just reading up on it. Hope you don't mind me asking, but what recommendations did the doctor make? Seem to be doing what you can with a healthful lifestyle.

[K Y L E]

Wish you the best with that, was just reading up on it. Hope you don't mind me asking, but what recommendations did the doctor make? Seem to be doing what you can with a healthful lifestyle.

Thanks brother, and the doctor didn't really make any recommendations, other than cut out energy drinks and to get my sugars from natural stuff, like fruit. Mostly the only thing that'll happen is I'll get dizzy when I go from a sitting/lying down position, to a standing position. Honest to God, it all depends on the day, sometimes I can drink a bunch of caffeinated shit and my heart wont affect me negatively. Other times, I won't be doing anything it'll hurt like crazy and feel like too much blood is pumping out. I've been mildly/extremely active for at least 7 years, running xc and track throughout HS and weight training recently. So its pretty funny, one of my cardio tests was to wear a heart monitor for a month and track what times I was feeling the symptoms, and one of the times when I was feeling light headed, my heart rate was tracked at 33 (seriously).

[K Y L E]

Legs

Squat 200 lbs
5x5 (pr)

Romanian Deadlift 135
12, 6, 5, 5

Seated calf press 135 lbs (exaggerated ROM)
2 sets, 3 reps exaggerated ROM with 10 seconds hold at each position, then 12 mid ROM.


Gonna be hittin' the gym again later to do some stretches for my rotator cuff, I think I screwed it up a little again

[GazzyG]

Great work on the Squat PR. Hope shoulder's not too serious.

[K Y L E]

Nah my shoulder isn't bad, its just a short-lived sharp pain I get every once in a while.

Upper rep

Bench 155 (60 seconds rest)
10, 8, 6

Bent over rows 115 (deficit)
8, 8, 10

Pull ups 10 seconds rest in the mini sets
10-2-2-2-2
Chin ups 10 seconds rest in the mini sets
2x10-2-2-2-2

Seated DB shoulder press
65lbsx10
85lbsx10
95lbsx3x5

Lateral raises 15
2x20

[K Y L E]

Yesterday

Rehab kinda day.

Shoulder and hip hurt a little recently so I did a day for recovery. Light squats, lots of stretching, lateral raises, etc.

[K Y L E]

Switching from WS4SB to Madcow for a couple months, see if I start getting gains again.

Squat
135 x 5
175 x 5
185 x 5
205 x 5
225 x 3

Bench
135 x 5
155 x 5
175 x 5
185 x 5
195 x 3
185 x 4

Bent over rows
95 x 5
115 x 5
125 x 5
135 x 5
155 x 5(might be a pr?)

[GazzyG]

Good session! How's shoulder feeling now?

[K Y L E]

Shoulder is 100% again man, thanks.

Squat
135 x 5
155 x 5
175 x 5
205 x 5
205 x 5

Standing overhead press
65 x 5
85 x 5
95 x 5
115 x 5 (PR)
115 x 5

Deadlift
135 x 5
225 x 5
245 x 5
265 x 5
285 x 5

Calf presses exaggerated ROM 135 lbs
3 sets

[GazzyG]

Squats and deads, can't go wrong. Great work with the Press PR too. Standing or machine?

[K Y L E]

Standing, it was just weird for me I'm used to seated MP

Squat (really gotta get used to the 3x a week squat)
135 x 5
155 x 5
185 x 5
205 x 5
235 x 1

Bench
135 x 5
155 x 5
175 x 5
185 x 5
205 x 2

Bent over row
95 x 5
115 x 5
135 x 5
155 x 5
155 x 3
95 x 8