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Lets see what this muscle can do..

ME Deadlift
135lbs for 2 sets, 5 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 1 rep
335lbs for 1 rep
365lbs for 1 rep
385lbs for 1 rep
405lbs for 1 rep
415lbs for 1 rep (full recovery; PR since bulged disk!)

GMs
135lbs for 5 reps
185lbs for 5 sets, 3 reps (60 sec RI)

Glute-Ham Raise
BW for 8 sets, 8 reps (60 sec RI)

Cable Woodchops
Cable Crunches
Planks

Static Stretched


I wasnt in this 100% and still no pain. 5lbs away from my all time best. 90% of 415lbs is..<375lbs. I am supposed to do 5 sets of my 3RM? Do you know how fucked up my shins are?!
 
DE bench

Speed Bench
135lbs for 2 sets, 5 reps
185lbs for 2 sets, 3 reps
225lbs for 8 sets, 3 reps
260lbs for 2 reps

Close Grip Bench
245lbs for 4 sets, 5 reps (60 sec RI)

Cable Rope Pushdowns
170lbs for 5 sets, 6 reps (60 sec RI)

T-bar Row
3 plates for 5 sets, 8 reps (60 sec RI)

Caveman
Incomplete Density push up
Static Stretched


Little more strict to the westside. 345MAX x 65% = 224

Forget where I got the 245 from for close grip, but it was done. The volume is copied from 3 sites.
 
DE Deads

Squats
135lbs for 2 sets, 3 reps
185lbs for 2 sets, 3 reps
205lbs for 10 sets, 2 reps (30 sec RI)

Romanian Deads
250lbs for 6 sets, 1 reps (45 sec RI)

DB Lunges
50lb DBs for 5 sets, 5 reps (60 sec RI)

DragonFlags 2 x 5
Cable Rope oblique Crunch 130lbs, 3 x 8

Static Stretched


Did something more of the template of a squat, but my shins are thanking me. Not much to note.
 
ME Bench

Bench Press
135lbs for 2 sets, 5 reps
185lbs for 2 sets, 5 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
295lbs for 3 reps
310lbs for 3 reps (3rm?)
315lbs for 3 reps
335lbs for 1 rep
345lbs for 1 rep
355lbs for 1 rep (spotted)

Close Grip bench
255lbs for 4 sets, 5 reps (60 sec RI; last set had 3 reps; failed)

Skullcrushers
90lbs + bar for 5 sets, 6 reps (60 sec RI)

T-Bar
2 plates for 5 reps
3 plates + 10lbs for 5 sets, 8 reps (60 sec RI)

Talked to a 10.

Static Stretched


I hate failing but today was the first time I did a 3 rep max since I had a spot. I didnt have much calories, it was late, excuse, excuse.

I went up everywhere else and perhaps I shouldnt had. The close grip went up 10lbs but I needed a spot on the 3rd and 4th set. Shit, the 4th I abandoned.
 
ME Squat
Hip Mobility

Squat
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
265lbs for 3 reps
285lbs for 3 reps
315lbs for 3 reps
335lbs for 1 rep
355lbs for 1 rep
375lbs for 1 rep (MAX; PR)

GMs
185lbs for 5 sets, 3 reps (60 sec RI)

Glute Ham Raise
BW for 5 sets, 8 reps (60 sec RI)

Heavy Robe Crunches
Planks

Static Stretched


Wow, thats the most ever! Didnt really feel hard, but I am scared about my back. Felt a little lower left trap twitching on that last rep. I was dizzy too. Too nervous.
 
DE bench

Speed Bench
135lbs for 2 sets, 5 reps
185lbs for 2 sets, 3 reps
225lbs for 8 sets, 3 reps
265lbs for 2 reps

Close Grip Bench
245lbs for 4 sets, 5 reps (60 sec RI)

Cable Rope Pushdowns
170lbs for 5 sets, 6 reps (60 sec RI)

T-bar Row
4 plates for 5 sets, 6 reps (60 sec RI)

Static Stretched


Had little time today. I went up on the 2 rep test :shrug: Not bad.

Everything else was standard. Did 4 plates on rows. That was....great. :shrug:
 
DE Deads

Squats
135lbs for 2 sets, 3 reps
185lbs for 2 sets, 3 reps
210lbs for 10 sets, 2 reps (30 sec RI)

Romanian Deads
265lbs for 6 sets, 1 reps (30 sec RI)

DB Lunges
50lb DBs for 5 sets, 5 reps (60 sec RI)

DragonFlags 3 x 3
Cable Rope oblique Crunch 130lbs, 3 x 8

Static Stretched



Fired through this shit with a headache. Nothing to say.
 
ME Dips

Weighted Dips
BW for 2 sets, 5 reps
25lbs for 2 sets, 5 reps
45lbs for 5 reps
70lbs for 3 reps
90lbs for 3 reps
115lbs for 3 reps
135lbs for 3 reps
145lbs for 3 reps (PR)
155lbs for 3 reps (PR; full recovery)

Close Grip Bench
245lbs for 4 sets, 5 reps (60 sec RI)

Cable Pushdowns
175lbs for 6 reps
185lbs for 4 sets, 6 reps (60 sec RI)

T-bar row
1 plate for 6 reps
2 plates for 6 reps
3 plates for 6 reps
4 plates for 5 sets, 6 reps (75 sec RI; hard at end)

Caveman

Static Stretched


Switched it up! Ill do maybe 2 weeks of dips. Dont know if my shoulders could hold out. Everything else is just a staple.
 
ME Squat
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps
325lbs for 3 reps (full recovery; 3rm?)

Conventional Deads
135lbs for 5 reps
225lbs for 3 reps
295lbs for 4 sets, 3 reps (90 sec RI)

GMs
185lbs for 3 sets, 5 reps (60 sec RI)

Rope Crunches w/planks

Caveman

Static Stretched


All over the place today. I just wanted to do more heavy shit. I replaced Glute Hams with Deads. Good switch up.
 
DE Dips
BW for 2 sets, 6 reps
25lbs for 2 sets, 3 reps
45lbs for 3 reps
70lbs for 3 reps
95lbs for 8 sets, 3 reps (30-40 sec RI)

Close Grip Bench
250lbs for 5 sets, 4 reps (60 sec RI)

Cable Pushdown
190lbs for 5 sets, 6 reps (60 sec RI)

DB Row
65lb DBs for 6 reps
75lb DBs for 6 reps
100lb DBs for 5 sets, 6 reps (60-75 sec RI)

Caveman

Static Stretched

Be gone with Dips! Going this heavy for as fast as I can is just silly. 65% of my 3rm wasnt 95lbs and it felt too heavy. Westside is on its way out.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
DE Squat
210lbs for 8 sets, 3 reps

Deads
265lbs for 6 sets, 1 rep

DB Lunges
55lb DBs for 5 sets, 5 reps (60 sec RI)

Tri set of abs

Stretched


Fucking IM is acting weird today and deleted my last entry. Anyway, here it is, summed up.
 
Back to 5x5

Weighted Pullups
BW for 3 sets, 5 reps
25lbs for 5 sets, 5 reps (75-90 sec RI)

Standing OH BB Press
The bar for x reps
95lbs for 5 reps
135lbs for 2 sets, 5 reps
145lbs for 3 sets, 5 reps (75 sec RI)

Chin ups
25lbs for 8 sets, 3 reps (30 sec RI)

Standing OH DB Press
55lb DBs for 8 sets, 3 reps (30 sec RI)

Caveman

Static Stretched


Ahhhh, back to the good ol trusty rep scheme. I am going to keep all weight except the presses. 145lbs for the BB and 60lb DBs for the...DBs.

To increase intensity, what ill do is lower the RIs every so often.
 
Working out sucks when hungover, even if its a small one.

Conventional Deads
135lbs for 5 reps
225lbs for 2 sets, 5 reps
275lbs for 5 sets, 5 reps (90 sec RI)

GMs
185lbs for 8 sets, 3 reps (30 sec RI)

Ab supersets

Static Stretched


I wanted to do 315lbs but this volume is tough. Plus, working with edged plates SUCKS.

Anyway, 185lbs was a bit scary. I could blame it on my condition but who knows.
 
Bench Bitch
135lbs for 2 sets, 8 reps
185lbs for 5 reps
225lbs for 5 reps
245lbs for 5 reps
275lbs for 5 sets, 5 reps (90 sec RI; last set had 4 reps; my spot showed up right then like a jerk. Did 6th set, didnt need him)

Tbar Row
1 plate for 6 reps
3 plates for 5 reps
4 plates for 5 sets, 5 reps (75 sec RI)

DB Press
105lb Dbs for 8 sets, 3 reps (30 sec RI)

Yates Row
225lbs for 8 sets, 3 reps (30 sec RI; last 2 sets had longer rests)

Caveman

Static Stretched


Awesome day. Really, I am going to bench what I dead? Not making sense. The presses were fine, DBs can go up.

The tbars can have a 10lber, the yates can go down to 215.
 
DB Lunges
35lb DBs for 10 steps
40lb DBs for 10 steps
45lb DBs for 10 steps
50lb DBs for 10 steps
70lb DBs for 5 sets, 5 reps (90 sec RI)

Squats
225lbs for 8 sets, 3 reps (30 sec RI)

Static Stretched


Today was a small battle. Lunges were wobbly and squats were tight. Mightve been the 1mr.
 
Weighted Pullups
BW for 3 sets, 5 reps
30lbs for 5 sets, 5 reps (75-90 sec RI)

Standing OH BB Press
The bar for x reps
95lbs for 5 reps
145lbs for 5 sets, 5 reps (75 sec RI)

Chin ups
30lbs for 8 sets, 3 reps (30 sec RI)

Standing OH DB Press
60lb DBs for 8 sets, 3 reps (30 sec RI)

Static Stretched


The chins last set had 4 reps, the DB presses last set had 5 reps. These can go up, but the other ones need to stay making the rests go down. Just forgot today. :shrug:
 
Conventional Deads
135lbs for 5 reps
225lbs for 2 sets, 5 reps
295lbs for 5 sets, 5 reps (90 sec RI; strapped on 4 sets)

GMs
185lbs for 8 sets, 3 reps (30 sec RI)

Caveman
Ab superset

Static Stretched


I felt great today and today was hard. Lets hope I can do this again in the future. Those fucking Gms at the end, jesus, I need to rest even MORE before I start.
 
Bench Bitch
135lbs for 2 sets, 8 reps
225lbs for 2sets 5 reps
275lbs for 5 sets, 5 reps (90 sec RI)

Tbar Row
2 plates for 5 reps
3 plates for 5 reps
4 plates + 10lbs for 5 sets, 5 reps (75 sec RI)

DB Press
110lb Dbs for 8 sets, 3 reps (30 sec RI)

Yates Row
215lbs for 8 sets, 3 reps (30 sec RI; shit form on last 2 sets)

HIIT KBs

Static Stretched


No spot needed. Ok, well keep it and lower rests. Same goes for everything, well, I mean, everything else should stay as it was hard as fuck. :twitch: No more adding weight.
 
DB Lunges
45lb DBs for 10 steps
55lb DBs for 10 steps
70lb DBs for 5 sets, 5 reps (75-90 sec RI)

Squats
225lbs for 8 sets, 3 reps (30 sec RI)

Caveman

Static Stretched


Boy did I get better at these. I need to do all 75 sec rests next time. As far as the squats go, I can maybe go up 10lbs but I really want to know where I stand with all the previous sets being 75 sec RI
 
AKIRA said:
Weighted Pullups
BW for 3 sets, 5 reps
30lbs for 5 sets, 5 reps (75 sec RI)

Standing OH BB Press
The bar for x reps
95lbs for 5 reps
145lbs for 5 sets, 5 reps (75 sec RI)

Chin ups
30lbs for 8 sets, 3 reps (30 sec RI)

Standing OH DB Press
65lb DBs for 8 sets, 3 reps (30 sec RI)

100lb Curl
3x6 (30 sec RI)

100lb French Press
3x6 (30 sec RI)

Static Stretched


Everything improved. 65lb Presses were just right. Got wobbly!
Click to expand...
 
Conventional Deads
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 5 reps
275lbs for 5 reps
295lbs for 5 sets, 5 reps (75 sec RI) :clap:

GMs
185lbs for 8 sets, 3 reps (30 sec RI)

Hise Shrugs :lol:
225lbs for 3 sets, 10 reps (30 sec RI)

Caveman

Static Stretched


God damn these deads are tough. My shins are always bleeding!
 
Weighted Pullups
BW for 3 sets, 5 reps
30lbs for 5 sets, 5 reps (60-75 sec RI)

Standing OH BB Press
The bar for x reps
95lbs for 5 reps
145lbs for 5 sets, 5 reps (<75 sec RI)

Chin ups
30lbs for 8 sets, 3 reps (<30 sec RI)

Standing OH DB Press
65lb DBs for 8 sets, 3 reps (30 sec RI)


Static Stretched


I know I just did this, but Ihad to switch this now while I could. It is difficult rowing when your hamstrings are sore, so I must do bench and rows AFTER deads.

Today was easy really. Getting better cardio.
 
DB Lunges
45lb DBs for 10 steps
55lb DBs for 10 steps
70lb DBs for 5 sets, 5 reps (75 sec RI)

Squats
235lbs for 8 sets, 3 reps (30 sec RI)

Abs

Static Stretched


Guess my cardio is good. Went up on squats after doing a whole set scheme of 70lb DBs.
 
Bench Bitch
135lbs for 2 sets, 8 reps
225lbs for 2sets 5 reps
275lbs for 5 sets, 5 reps (75-90 sec RI; failed last set)

FUCK

Tbar Row
2 plates for 5 reps
3 plates for 5 reps
4 plates + 10lbs for 5 sets, 5 reps (75 sec RI)

DB Press
110lb Dbs for 8 sets, 3 reps (30 sec RI)

Yates Row
205lbs for 8 sets, 3 reps (30 sec RI)

Arms :laugh:

Static Stretched


I did the first 3 sets at 75 sec on the dot. The 4th and 5th set, I sat back on the bench AT the 75 sec mark. So under 90 but over 75 sec. Either way, I mustve fucked up my rhythm cuz I coudlnt go past 3 reps on bench. Tis ok though.

Everything else was fine...hard. Yates can go up 5 pounds.
 
Conventional Deads
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 5 reps
275lbs for 5 reps
295lbs for 5 sets, 5 reps (75 sec RI)

GMs
185lbs for 8 sets, 3 reps (30 sec RI)

Caveman

Static Stretched


Felt easy, then it didnt. hah. God dammit.
 
Weighted Pullups
30lbs for 5 sets, 5 reps (60 sec RI)

Weighted Chins
30lbs for 8 sets, 3 reps (30 sec RI)

Neutral Grip Pullups
BW for x sets, 30 reps

Chin ups
BW for x sets, 30 reps

Caveman x 3

Static Stretched


My elbow is popping and giving some discomfort, so no more pressing other than what is in cavemans. So, obviously, I did a shit load of pullups!

Whats interesting is that I dropped the rests and though form got shitty at the end of the 4th and 5th sets, I was fine. Then I did the other sets with 30 sec rests? Perhaps I have no choice but to go up.
 
AKIRA said:
Bench Bitch
135lbs for 2 sets, 8 reps
225lbs for 2sets 5 reps
275lbs for 5 sets, 5 reps (75-90 sec RI; failed last set)

FUCK
Click to expand...

Snipped a bit, but damn that workout looks BRUTAL. :eek:
 
DB Lunges
45lb DBs for 10 steps
55lb DBs for 10 steps
75lb DBs for 5 sets, 5 reps (60-75 sec RI; needed RP)

Squats
235lbs for 8 sets, 3 reps (30 sec RI)

Abs

Static Stretched


Really, how do I forget the weight used? I went up this week accidently and it took its toll. Twas hard! Still did it though. :flex:
 
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