215 x3 (couldn't get the fourth one, had to rack it or eat it lol)
215 x2 (assisted with spotter)
BW x6 x4
BB Bent over Rows:
110 x8 x2
DB Seated Shoulder Press
75s x6 (Had enough juice for another set of probably at least 4 but couldn't get them up to start the set)
Overall pretty weak gym day. Was really hoping to get 225 on Bench today, I know it's on the horizon. I'm thinking it's due to what's probably a fairly substantial calorie deficit this past week. Weather's been nice, been out for walks with the GF, I've also been throwing a lot HIIT cardio in, just mainly because I've had an hour to kill after work quite a bit this past week. That being said, my weight is only down about 1.5 lbs, according to the scales I've dropped about 1.5% body fat, and gained about 1% muscle. Doing the math, that actually makes a bit of sense if I'm doing this correctly: 1.5% ~3.35lbs, 1%=2.25 lbs. So I've lost 3.35lbs of fat and gained 2.25 lbs of muscle for a net loss of just over 1lb.
Anyway - thinking I may switch to 5 day HCT12 routine next week, kind of makes a bit more sense to stop doing all the heavy lifts twice (tho I'm still going to do deadlifts light/rack pulls heavy once per week, and squats light/heavy twice per week).
45s x6 x3
Calf Raises (leg press machine):
Felt good today. Really impressed with the rack pulls, that tells me that my back is really strengthening. I was able to do them with what I perceived to be excellent form (except the last 3 reps at 205) and no back pain. Excited to see how deadlifts feel next week. Squats also felt really good. I basically concentrated on getting as low as possible, my ass was probably only a foot off the floor (if that) for all those reps. Very interested to see what happens when I try squatting heavy next week too
As far as modifications to the program, I'm going to make a minor change starting next week for the upper body workouts, somewhat akin to the change to the lower body workouts. Instead of doing bench, and should press twice a week I'll do bench the first day, and no should press, and then shoulder press the second upper body workout and no bench (may through in a light close grip bench on shoulder day, and like a lat shoulder raise on bench day). This makes it somewhat similar to the 5/3/1 program with your main lifts on four different days during the week.
Final note, going to start taking a supplement somewhat similar to ALN's results. Called Muscle Synergy. Going to start that on monday. Up until now the only thing I've been "supplementing" is protein a multi-vit and fish oil.
Glad the training went well. Good job on the Rack Pull PR.
Hope mixing it up a bit works for you. I tend to find less volume on each day works well. Having one main lift each day as your focus with accessories does the job. My routine works out as:
Sat or Sun: Dumbells
Very simple and gives me plenty of rest between each major lift. I wouldn't exactly call my routine HCT12 anymore though lol.
So with that in mind, I'm ok with slower strength progression, and the higher reps will certainly help more with the cutting then heavy singles and triples.
DB Lat Shoulder raises:
165 x6 x2 x2
Bent over Row (smith):
225 on bench. yay! Started the supplement mentioned on my last log entry today. Had to take 8 gigantic horse pills this morning (definitely getting the powder next time). I wish I had of taken some to work because I guess there's a noticeable benefit to taking some of the daily dosage pre-workout. Will bring some for the rest of the week.
Happy for you man, quite a milestone on the bench.
Calfs (leg press):
45s x6 x2 x2
Great workout. Pr on the squats and the only thing that's really holding me back there is my lower back. I had no problem with that weight, but on the 5th rep there I must have started GMing it and my back just couldn't handle it and I had to drop the weight on the pins. Meh, it's definitely improving.
Also very impressed with the deadlifts from the floor. No back pain at all, was very conscious about keeping my back straight throughout the sets. So again my lower back is the limiting factor here and I think once it catches up with the rest of me I'll be pulling 300+ easily.
Great work on the Bench and Squat PRs! Glad the deadlift's improving too!
Sides/front planks 30sec each, 3 of each
120 x6 x2 x2
DB peck flys:
25s x15 x3
bw+25 x2 x2
Machine Tricep Extensions:
50 per arm x6
60 per arm x6
70 per arm x6
70 per arm x2 x2
Also tried a barbell complex from memory for giggles, forgot a couple exercises in it tho
stiff legged deads x8
bent over rows x8
front squats x8
overhead press x8
Nothing special always try to keep it light and easy on wed.
Nice work all around Rileigh, especially the bench PR. Congrats!
Strict DB Standing overhead Press(total weight not per arm for comparison reasons):
130 x6 +2 +2(pr)
One arm DB Rows (each arm):
80 x6 +2 +2
Lat Pull down:
165 x6 +2 +2
Decline BB Bench:
Great workout, not surprised by the pr on the overhead press. I knew I had more in me the last time I did it. The fact that I was using dumbbells today just means that using the barbell next time will be that much easier. Should easily get 1pps next week.
Overall I'm satisfied with my upper body results for now. So I'm starting a slow cut (actually I kind of started without realizing it last week with the nice weather here in shiny Nova Scotia). My diet isn't going to change really, but I'm going to start adding some more cardio. I figure I can cut while maintaining my upper body strength and continue to gain lower body strength until my lower body catches up with my upper body.
That being said; interval sprints today after work. 40mins, 1 min sprint, 2 min recovery.
Edit: my goal weight is ~200lbs which should put me around 10% body fat.
Great shoulder pressing and all bro.
Good work, Rileigh. Strong overhead pressing there.
Unfortunately was not able to get in the rack till my last exercise
calf raises (leg press machine):
50s x4 +2 +2(pr oooo)
bw+45 x6 +2 +2
<was waiting for the rack this entire time, still couldn't get in so did a mile run @ 10min/mi>
245 x2 +2(pr)
Last workout day, first week taking Beverly International's Muscle Synergy. I have to say, I'm impressed. I don't know for sure if the results this week are due to this supplement, but I've gotten pr's on all my main lifts this week. I intend to take it for a month and see what the end results are.
Good work on the rack pulls, mate! 300 is right around the corner, betcha can smell it.
Incline DB Chest Press:
90s xfail (couldn't get them up into position)
Hammer Strength Triceps Extensions:
70s x6 +2 +2
180 x4.5 +2 +2(pr)
One armed DB rows:
75 x6 +2 +2
Happy with the DB work today. I decided to take a week off the traditional bench. I've always been strong with the DB's so just want to make sure I'm using them from time to time to keep those stabilizer muscles strong. Definitely a pr even from before when I was always using DB's. I was going to finish up with a quick BB bench session but ran out of time. PR on the lat pulldown was nice too. Once I can do 195 for 6 reps, my next increase will be to doing body weight pull ups finally.
Good exercise choices!
And I hear ya about trying to get the DBs into position for the press - it's a pain in the arse, lol.
255 x6 +3 +3
bw+45 x6 +2 +2
45s x6 +3 +3
Calf Raises (machine):
160 (max) x10 x3
100 x6 x2
150 x6 x2
Mainly did the SLDL's to stretch my inflexible ass I intended to do squats all super low, but with weight. But when I got up to 255, I thought I didn't seem like I was as low as I would like. So did a set at 135 and sure enough I was not. I guess I just gradually stopping going as low as I increased the weight. I'll keep working on it.
Good workout. You tried doing anything static leg stretching to aid your squat depth too? I found it helped me a lot.