Log

[Acela]

todays workout was chest/delts. i might take back to back days off...been feeling sapped of strength and a bit sluggish....too much volume? i'm not sure, we'll see how i feel

hammer strength flat press
weight is lbs per side
85 x 8
drop set
75 x 4

fly-low contractuion
32.5 x 10
drop set
30 x 5

smith incline (i performed these the same way i do bento ver BB rows....no drop set just 4 sets between 10-20 reps....for each set i adjusted the width of my grip to vary things)
135lbs x 18
135lbs x 13
135lbs x 13
135lbs x 12

smith MP
weight is lbs per side
40 x 8
drop set
35 x 4

my body weight is steady @ 192 which makes me happy

 

[OMEGA]

you have one of the more demanding routines

let talk on t phonw again mid next week........

also your instincts are Excellent, I love how you chose to do incline like the BB rows

VERY good instinct, and you gain from it

 

[Acela]

you have one of the more demanding routines

let talk on t phonw again mid next week........

also your instincts are Excellent, I love how you chose to do incline like the BB rows

VERY good instinct, and you gain from it

thanks, that means a lot

just PM roughly when you will be calling so i can make sure that i'm available

 

[Acela]

todays workout was back/traps
i tried sipping this drink before and during my workout....it was a powder that you mix with water.....all sorts of carbs (maltodextrin, glucose i think....seemed kinda like gatorade)...anyway, i did feel more energized and capable of putting forth a maximum effort workout for the entire workout

Hammer strength row
135 x 9
drop set
90 x 8

DB shrugs
80's x 15
drop set
70's x 5

bent over BB rows
115lbs x 15
120lbs x 15
120lbs x 14

 

[Acela]

after 2 consecutive days off...Arms today
slept like shit...went to bed @ 10 and woke up @ 2am....couldn't fall back asleep so i went to the gym @ 4am....felt sluggish...anyway

Tricep press down
150 x 8
drop set
120 x 6

BB curl
70 x 10
drop set
55 x 4
(this was a great set)

DB preacher
20's x 25
25's x 15
25's x 16
i am happily surprised with the quick increase in endurance on this one

Reverse curls EZ bar
40 x 15
40 x 13
50 x 7.5

 

[Acela]

workout today was legs
sleep sucked again, thats starting to get annoying (only 4-5 hours last night)

i'm in a rush so i have to type quick...i was under time contraints this morning @ the gym so i added my own flavor to the perscribed workout...i'm not trying to be different, i just was short on time

leg press supersetted with hamstring curls

smith squats
weight is lbs per side
80 x 5
drop set
70 x 3
supersetted with leg extensions

seated calves
120lbs x 19
120lbs x 20
125lbs x 16

 

[Acela]

todays workout was chest/delts
8 hours of rest
diet has been on point

hammer strength press
weight is lbs per side
85 x 9
drop set
75 x 3

fly-low contraction
32.5 x 9
drop set
30 x 5

the smith was being used so i did BB incline presses with a 1 second pause @ the bottom of the press motion while varying my grip
135 x 10
135 x 10
135 x 8

fly-high contraction
30 x 11
drop set
27.5 x 6

smith MP
weight is lbs per side
40 x 6
drop set
35 x 3

 

[OMEGA]

do you prefer this routine, or the one in phase 1
?

 

[Acela]

do you prefer this routine, or the one in phase 1
?

i prefer this one

 

[Acela]

todays workout was back/rear delts
7.5 hours of sleep
diet was spot on again

i forgot my notebook so i can't dial in precise #'s, but i did have a good workout. i remembered all of the exercises and was pretty accurate with the actual weight used. i did sub lat pulldowns, front grip, for my usual hammer strength, underhanded grip....the machine was being used.