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CD 2 - John Meadows

Workout Log

Week Wt (lb) Cal P (g) C (g) F (g) TDEE Sleep
1 186.8 2791 239 216 103 2015 5:19:00
2 187.3 2527 232 183 96.4 1974 6:29:00
3 189.15 2951 242 262 106 2270 5:35:00
4 187.54 2735 223 216 107 2807 5:12:00
5 187.6 3149 261 280 95.1 2202 6:30:00
6 186.83 3134 232 222 131 2098 5:58:00
7 187.6 3628 231 349 134 2092 5:53:00
8 188.71 3595 234 376 121 1664 5:37:00
9 189.9 4055 246 388 161 2488 6:06:00
10 189.64 3418 248 323 119 6:58:00
11 190.44 3654 238 336 140 2050 5:18:00
12 190.86 3386 233 318 131 2006 5:44:00

Week 1

02/14/M W1D1 - Back

  1. One Arm Barbell Row 4x8
    • 35x8, 35x8, 35x8, 35x8
    • ez, low back hurts from DL
  2. medium grip chin-ups 3x8
    • 45x8, 45x8, 45x8
    • assisted
  3. DB pullover (banded) 3x10
    • 35x10, 45x10, 45x10
    • fuck this set up
  4. banded shrugs 3x12 RPE 9
    • Purplex12, Px12, Px12
    • feet shoulder width, weight down, hold a bit away from handles
  5. BB hypers 3x10 RPE8
    • 65x10, 65x10, 65x10
  6. decline bench leg raises 4xF RPE9
    • BWx14, BWx14, BWx14
    • wanna vomit
  7. DB preacher curl 4x10 RPE9
    • 25x10, 25x10, 25x10
    • doing one handed, slow reps
  8. DB hammer curl 4x8+5 partial RPE9
    • 25x8, 22.5x8, 20x8, 20x8
    • 25/22.5 too much
    • bicep pump feels insane

02/15/T W1D2 - Chest

  1. Slight Incline DB Press 4x8 RPE8
    • 50x8, 55x8, 55x8, 55x8
  2. Incline BB Press 3x6 RPE9-10
    • 135x4, 115x6, 125x6
    • 125 & 135 EZ
  3. Machine Press 8,5,4,3 RPE11
    • 2'x8, 2'10x5, 2'10x4, 2'10x3
  4. Machine Fly 3x8 RPE10
    • 140x8, 150x6, 145x8
  5. Rear Delt Machine RPE 4x15 RPE8-11
    • 100x15, 100x15, 100x15
  6. Cage Press 4x6 RPE9
    • 95x6, 95x6, 96x6, 95x6
  7. Assisted Dip 4x10 RPE9
    • 40x10, 40x10, 40x10, 40x9
  8. Lying Extensions/Skullcrushers 4x12 RPE9
    • 18x12, 18x12, 18x12, 18x12

02/16/W W1D3 - Legs

  • 4h sleep
  1. Deadlift
    • 5x225 > 3x275 > 2x295 > 1x315 > 1x335 (PR)
    • Low back feels pretty sore
    • 335 felt like 315 tbh, idk if i locked out
    • 345 next week, def can hit it, maybe 355
  2. Seated leg curl 4x10
    • 200x10, 200x10, 200x10, 200x10
    • Can't fully extend knees
  3. BB pause squats 5x6 RPE8
    • 95x6, 115x6, 115x6, 115x6, 115x6
    • did front squats, make sure to pause
  4. Bulgarian drop set of death 4x8 RPE9-10
    • 20x8, 40x8, 60x8, 40x8, 20x8
    • WTF was that
  5. BB stiff legged deadlift 2x10 RPE8-9
    • 135x10, 135x9
  6. Standing calve raises 6x10 RPE9-10
    • 4pl each side

02/17/T W1D4 - Back (pump)

  • 6h sleep
  1. Cable row 4x10 RPE9
    • 70x10, 70x10, 70x10, 70x10
  2. Supinated pulldowns 4x10 RPE 9
    • 100x10, 100x10, 110x8, 110x10
    • 110 too hard
  3. Face pulls 4x10 RPE9
    • 60x10, 70x10, 60x10, 60x10
    • struggle at 70, don't hinge hips, going to 60
  4. DB pullovers 4x8 RPE9
    • 45x8, 50x8, 55x8, 60x6
    • 60 too hard, stay at 55
  5. Cross body hammer curls (pinwheel) 4x10 60s B RPE8-9
    • 25x10, 25x10, 25x10, 25x10
    • >25 too hard, staying at 25
  6. 21s 3x21 RPE 9-10
    • 30x21, 40x21, 30s21
    • 40 too hard
  7. Rope crunches 4xF RPE9
    • 72x10, 62x20, 72x16, 72x12
    • 62 too light

Notes:

  • Face pulls I can do 80, but 60 has better contractions
  • go higher on DB pullovers, can do 60-65lb

02/18/F W1D5 - Chest (pump)

  1. Slight decline press 4x12 RPE8
    • 45x12, 45x12, 50x12, 50x12
    • control negatives better
  2. Floor DB press x10
    • 50x10, 50x10, 50x10
    • Warm up for flat DB flies, do 40>45>50
    • Left shoulder hurts from it
  3. (SS) Flat DB Flies 4x8 RPE9
    • 17x8, 17x8, 10x8, 10x8
  4. DB Slide Laterals 4x15
    • 15x15, 15x15, 15x15, 15x15
    • struggled last set
  5. Seated DB Press x8 RPE9
    • 25x8, 30x8, 30x8, 30x8
    • actually kinda hard after SS, do 35 next
  6. (SS) Dual handle rope pushdown 4x10
    • 42x10, 35x10, 35x10, 35x10
  7. Seated overhead rope extensions 4x10 RPE9
    • 42x10, 35x10, 35x10, 35x10
    • 42 too hard, going to 37, focus on negs

02/19/S W1D6 - Legs (Pump)

  1. Leg extensions 3x20 RPE10
    • 115x20, 115x12, 115x10
    • can do 145 next time
  2. Leg press 3x10 RPE9
    • 4'x10 (wide), x6 close, 3'x10 wide, x10 close
  3. Walking lunges 3x8 RPE9
    • 20x8, 14kgx8, 14kgx8
  4. Seated leg curl 3x15 RPE9
    • 160x15, 160x15, 160x15
    • knees hurt
  5. seated calve raises 6x15 RPE9
    • 1'25x15, 1'25x15, 1'25x15, 1'25x15, 1'25x15, 1'25x15

Week 2

02/21/M W2D1 - Back

  1. Deadlift
    • 2x175 kinda sore > 1x195 > 1x315 > 325 > 1x345 (PR)
    • 345 - Finished? 2nd half sus, had to hitch a little
  2. One Arm BB Row 4x10 RPE9
    • 0x10, 50x6, 50x10, 50x10
    • Struggled a bit, tired from DL
  3. Close Grip pulldown 3x8 RPE9
    • 140x8, 140x8, 150x8
    • Can probably go higher, ez
  4. DB Pullover 3x10 RPE9
    • 60x10, 65x10, 65x7
    • Didn't do banded this week
  5. Rack pulls 5x5
    • 225x5, 225x5, 225x3, 225x5, 225x8
    • Getting tired, do alt grip!! go up
  6. Hyperextensions 2x20
    • BWx20, 25x20
  7. Rope Crunches 4xC2F
    • 72x14, 82x10, 82x10, 82x12
  8. BB Curl 4x8 3s ECC
    • 40x8, 50x8, 50x8, 50x8
    • Left elbow hurts
  9. Incline hammer curl 4x10
    • 25x10, 25x8, 22.5x10, 20x10
    • Sternum pain?? Go slow no momentum

Notes:

  • Don't DL on back day!!!
  • Too fatigued
  • Lower weight for biceps, go slow

02/22/T W2D2 - Chest

  1. Slight incline DB Press 4x10 RPE9
    • 55x10, 55x10, 50x10, 55x6, 50x4
    • Hard to do 55 for 10, low energy
  2. Incline BB Press 3x8 RPE8-10
    • 95x8, 105x8, 115x8, 125x4
    • Feel fatigued
  3. Assisted Dips 3xF RPE11
    • 40x14, 40x10, 40x8
  4. Machine Fly 1.5's 3x8 RPE10
    • 130x7.5, 120x7, 110x7
    • 130 even kinda hard, do 120, 120 hard
  5. Machine Rear Delt 4x20 RPE8-11
    • 100x20, 80x20, 80x20, 80x20
    • Not hitting 100x20 twice lol, 80 is even hard
  6. Cage Press 4x6 RPE9 3m B
    • 95x6, 100x6, 105x6, 105x4
  7. Single Handle Pushdown 4x10 RPE9
    • 52x9, 52x7, 47x10
  8. Incline skullcrushers 4x12 RPE9 90s B
    • 18x12, 18x12, 18x12, 18x14

Notes:

  • So fucking humid today
  • Deadlift yesterday was a shit idea
  • I've been doing cage press wrong, bar supposed to slide up down cage like smith machine (fixed path)

02/23/W W2D3 - Legs

  1. Lying Leg Curl 4x10 RPE9-12
    • 80x10, 90x6, 70x10
    • knee pain, knee popping
  2. BB Pause Squats 5x6 RPE8
    • 95x6, 95x6, 95x6, 95x6
    • front squats
  3. Leg press drop set of death 3x10 RPE9-10
    • 4'x10, 3'x10, 2'x10, 1'x10
  4. DB Stiff legged deadlift 3x8 RPE8-9
    • 50x8, 50x8, 50x8
    • Only feel it in low back?
  5. Standing calve raises 6x10 RPE9-10
    • 4'5x10, 4'5x10, 4'5x10, 4'5x10, 4'5x10, 4'5x10

Notes:

  • My knee kinda hurts from running yesterday, don't run right before leg day
  • Left knee popping when i extend it, top left side, inside of kneee hurts when I pull it in

02/24/T W1D4 - Back (Pump)

  1. Cable row single handle 4x10 RPE9
    • 70x10, 60x10, 60x10, 60x10
    • dropping to 60 to slow down, pause
  2. Straight arm pushdowns x8
    • 50x8, 50x8, 50x8, 60x8
    • move up to 60 from now on
  3. (SS) Parallel grip puldowns 4x8 RPE9
    • 100x8, 100x8, 105x8, 105x8
  4. Chest supported rows 4x10 RPE9
    • 1'25x10, 1'25x10, 1'25x10, 1'25x10
    • using machine
  5. Zottman curl 3x12 RPE9-10
    • 20x12, 20x12, 20x12, 20x12
  6. Rope crunches 4xF RPE10
    • 72x14, 80x10, 80x10, 80x10

Notes:

  • Don't eat fast food before working out (worked out evening, ate BK 1h before)
  • Lethargic
  • Feel weaker than usual, grip is gone

02/25/F W1D5 - Chest (pump)

  1. Machine press 3x8 RPE8-10
    • 2'x8, 2'x8, 2'x8
  2. Slight incline smith press x10 3s ECC
    • 1'x10, 1'x10, 1'x10, 1'x10
  3. (SS) Slight incline DB Flies 4x8 RPE9
    • 20x8, 20x8, 20x8, 20x8
  4. DB Side Laterals x15
    • 15x15, 15x15, 15x15, 15x15
  5. (SS) Bent over rear DB Raises 4x15 RPE9
    • 15x15, 12.5x15, 12.5x15, 10x15
    • Holy shit this is hard
  6. Dual handle rope pushdowns 4x10 RPE9
    • 50x10, 50x10, 50x10, 50x10
    • Had to rush these
  7. Bent over tricep extension 4x10 RPE9
    • 50x10, 50x10, 50x10, 50x10
    • Had to rush

02/26/S W1D6 - Legs (pump)

  1. Seated leg curl 4x12 RPE10
    • 180x12, 180x12, 180x12, 180x12
    • Left knee still hurts
  2. Leg press 3x30 RPE9 3m B
    • 3'30, 3'x30, 3'30
    • Fuck this
  3. Hack squat 3x8 RPE9
    • 2'x8, 3'x8, 3'x8
    • Stick with 3 pl next time
  4. Glute kickback 3x12 RPE9
    • 80x12, 100x12, 120x12
  5. Seated calve raises 6x15 RPE9
    • 2'x15, 2'x15, 2'x15, 2'x15, 2'x15, 2'x15
    • 10s hold at last rep

Notes:

  • Think I'm gonna skip DLs

Week 3

02/28/M W3D1 - Back

  1. One Arm BB Row 4x12 RPE9
    • 50x12, 50x12, 50x12, 50x12
  2. Single Arm Supinated Pulldown 3x10 RPE9
    • 2'x10, 2'25x10, 2'25x9
    • Using Machine for this instead of cable
  3. DB Pullover x10
    • 65x7, 55x8, 50x10, 55x10
  4. (SS) Chins (Negatives Only) 4xF RPE9-10
    • BWx6, BWx6, BWx6, BWx8
  5. Hyperextensions 3x15-20 RPE8-9
    • BWx15, 25x15, BWx20
    • Do BWx20 next time, slow down
  6. Rope crunches 5xC2F RPE9
    • 82x10, 82x10, 82x12, 82x12
  7. DB Curl 4x8 3s ECC RPE9
    • 22.5x8, 25x8, 25x8, 25x7
    • 20lb warmup
  8. EZ Bar Reverse Curl 4x12 RPE9
    • 45x10, 35x12, 35x12, 35x12
    • Used Gym EZ Bar + 5

03/01/T W3D2 - Chest

  1. Slight Incline DB Press 4x10 RPE9
    • 55x10, 55x10, 55x10, 55x10
  2. Incline BB Press 3x10 RPE8-10
    • 95x10, 105x10, 115x10, 120x9.5
  3. Machine Press 3/4 L/O 3xF(8) 45s B RPE11
    • 2'x8, 2'x6, 2'x5
  4. Machine Flys 3x8 15s ISO RPE10
    • 130x8, 140x8, 140x8
  5. Bent Over DB Swings 4x25 2m B RPE8-11
    • 10x25, 12.5x25, 12.5x25, 12.5x25
  6. Banded Seated DB Press 4x8 RPE9
    • 40x8, 45x8, 50x8, 50x6
    • Fuck bands, didn't use them
  7. Single Handle Tricep Pushdown 4x20 RPE9
    • 42x19, 40x20, 40x20, 40x20
  8. Decline EZ Bar Skullcrushers 4x12 90s B RPE9
    • 45x12, 45x12, 45x12, 45x12

03/02/W W3D3 - Legs

  1. Lying Leg Curl 4x8 30s ISO RPE11
    • 70x8, 80x8, 90x8, 90x8
  2. BB Pause Squats 3s Ecc 1s Hold 5x6 RPE8
    • 135x6, 135x6, 135x6, 135x6, 135x6
  3. Leg Press Pyramid 3x10 RPE7-10
    • 1'x10, 2'x10, 3'x10, 4'x10, 5'x5
  4. BB Stiff Legged Deadlift 3x8 RPE9
    • 135x8, 185x8, 185x8
    • No bands fuck bands
  5. Standing calve raises 6x8 RPE9-10
    • 4'10x8, 4'10x8, 4'10x8, 4'10x8
    • Tibia raise x25 BTW

Notes:

  • Thomas, asian guy with glasses

03/03/T W3D4 - Back (Pump)

  • WT: 188, S: 6h
  1. Front Pulldown 4x10 RPE9
    • 120x10, 140x10, 140x10, 160x8, 160x8
  2. Straight arm pushdowns x8
    • 42x8, 50x8, 50x8, 50x8
  3. (SS) Low Cable Row 4x8 RPE9
    • 100x8, 120x8, 120x8, 120x8
  4. T-Bar Rows 4x15 RPE9
    • 145x15, 145x15, 145x15, 145x15
    • Feels so good, use 25s, straps, +belt
  5. Incline Concentration Curls 4x8 60s B RPE9
    • 22.5x8, 20x8, 20x8, 20x8
    • Doesn't feel like I'm squeezing at the top
  6. Incline DB Curls 4x12 RPE9
    • 20x12, 17.5x20, 17.5x20, 17.5x20
  7. Rope Crunches 5xF RPE10
    • 88x12, 92x9, 98x6, 98x5, 98x5
    • Just use full stack (98) from now

03/04/F W3D5 - Chest (Pump)

  1. Decline DB Press 4x10 RPE9
    • 65x10, 65x8, 60x10, 60x10
    • Decline w/ 2 25s
  2. Pec Minor Dip xF
    • BWx8, BWx10, BWx20, BWx20
    • Can do >20, Need better balance
  3. (SS) Slight Incline DB Flies 4x8 RPE9-10
    • 20x8, 20x8, 20x8, 20x8
  4. DB Side Laterals 4x12
    • 15x12, 15x12, 15x12, 15x12
    • Can go higher, but want to focus squeezing
  5. (SS) Face Pulls w/ Band 4x25 RPE9
    • Greenx25, Gx25, Gx25, Gx25
    • Really difficult
  6. Assisted Tricep Pushdown 4x8 RPE9
    • 85x8, 85x8, 90x8, 95x8
    • Can go up, focus on stretch, 95/100 next time
    • use assisted dip machine pad
  7. Bent over tricep extension 4xF RPE9
    • 50x10, 50x10, 50x10, 50x10
    • Single handles

03/05/S W3D6 - Legs (Pump)

  1. Lying Leg Curl 4x12 RPE10
    • 110x12, 110x12, 110x12
    • Warm up with 95
    • Knee still hurts on 1st rep
  2. Leg Press 4s ecc 3x? RPE9
    • 3'x10 3'25x10, 4'x10
  3. Hack Squat 4s ecc 3x8 RPE9
    • 3'x8, 3'x8, 4'x8
    • slow and deep
    • do 4' next time
  4. Smith Lunge 3x12 RPE9
    • 25x12, 35x12, 1'x12
  5. Seated Calve Raises 6x8 10s ISO RPE9
    • 3'x8, 3'x8, 3'x8, 3'x8, 3'x8, 3'x8
    • Heavy weight

Notes:

  • Phil, tattoo buff white old man
  • secret to growing is not using heavy weights

Week 4

03/07/M W4D1 - Back

  1. One-arm BB Row 4x8 RPE9-10
    • 60x8, 60x8, 75x6, 60x8
    • Grip closer to top, 60 kinda light
    • 70 or 65 prolly more reasonable
  2. Chest supported row 3x10 R9
    • 2'25x10, 3'x10, 2'x10, 3'x10
    • TBH 3'x10 is doable with straps + belt, left hand could
  3. Chins 4xF
    • 40x8, 40x8, 40x8, 40x8
    • Focused on increasing DB pullovers more
  4. (SS) DB Pullovers 4x8 RPE9-10
    • 60x10, 65x8, 70x8, 70x6
    • 60-65 pullover too ez
  5. Hyperextensions 3x15-20 R8-9
    • BWx20, BWx20, BWx20
    • BW, explosive conc, slow ecc
  6. Rope crunches 6xC2F R9
    • 95x8, 6x
  7. DB Curl 4x8, 3s ECC R9
    • 20x8, 22.5x8, 22.5x8, 22.5x8
  8. BB Curl 4x8 10sB R10 EZ Bar
    • 45x8, 45x8, 45x8, 45x8

Notes:

  • Asian guy w/ gf braces DB benches 70s
  • Thomas squats ~185-200

03/08/T W4D2 - Chest

  • 187lb, 6h sleep
  1. Slight incline db press 4x8 RPE9-10
    • 60x8, 70x3, 65x6, 60x8
    • warmup 45, 50s
    • wrist wraps
  2. Incline BB press 3x6 RPE8-10
    • 95x6, 115x6, 135x4, 135x5
    • wider grip + wrist wraps
  3. hex press 1x8 RPE11 45sB Repeat
    • 55x8, 55x7, 55x6
  4. Machine flies 3x10 10sISO R10
    • 120x10, 130x10, 120x10
    • Raise seat higher, low wt, stretch pec
  5. Bent over DB swings 4x30 R8-11
    • 12.5x30, 12.5x30, 10x30, 10x30
    • Fuck 30 reps
  6. banded seated db press 4x8 R9
    • 50x8, 50x7, 50x7, 50x7
    • warmup 35, 45
    • 3rd 4th sets w/ wraps
  7. Lying extensions 4x10 R9
    • 22x10, 31x6, 22x10, 26x10
    • kettlebell
    • use 26lb next time (12kg) 22/10kg too light, 31 too heavy
  8. DB overhead extensions 4x10 R9
    • 45x10, 50x10, 60x10, 65x8

Notes:

  • Hu Liu yoga class mom
  • clean practice - did 135lb clean, right hammy hurts after 3rd rep
  • jumping back too much, im catching bar instead of meeting it

03/09/W W4D3 - Legs

  1. Seated leg curl 12,10,8,6 R10
    • 160x12, 180x10, 200x8, 220x10
    • right hammy still hurts from cleans yday
    • can go a lot higher
  2. BB Squats 75% 1RM 3x8 R8
    • 135x8, 1'x8, 1'x8
    • Right IT band fking hurts
  3. Hack Squat Drop Set of Death 3x10 R9-11
    • 3'x10, 3'x10, 3'x10, 2'x10, 1'x10
    • IT Band still sore can probably increase wt
  4. Leg extension 1x8...30sB...F...Repeat 2x R9
    • 250x10, 250x10, 250x10
    • Can def go higher maybe even full stack
  5. BB Stiff Legged Deadlift 3x8 R9
    • 1'x8, 1'1x7, 1'x8
  6. Standing calve raise 6x10 R0-10
    • 1'x10, 2'x10, 2'x10, 2'x10, 2'x10, 2'x9

Notes:

  • Hack squat pivot is better than the linear one
  • For hang clean, elbows dont move up fast enough always delayed
  • When I FR SQ, elbows dont go high enough, i think im not used to feeling the clean catch position
  • Be more explosive, think about whipping bar, hit/choke your neck

03/10/T W4D4 - Back (Pump)

  1. DB Row 4x10 R9
    • 80x10, 80x10, 80x10
    • Warm up 60 70 80, not using straps correctly
    • can do 90, but grip fails
  2. Straight arm pushdowns x8
    • 52x8, 57x8, 62x8, 62x8
  3. (SS) Chins 4x8 R9
    • BWx6, BWx6, BWx6, BWx6
  4. Prone shrugs 4x12 R9
    • 25x12, 35x12, 35x12, 35x12
    • up and back
    • Feet on ground peel delts back
    • Light weight until feel it
    • arms straight
  5. Preacher curls 4x8 R9
    • 55x8, 55x8, 55x8, 55x8
    • Used machine, lower weight
  6. Hammer curls 4x12 R9
    • 20x12, 15x12, 15x12, 15x12
    • Dropping wt for better form
    • Long eccentric
  7. Rope crunches 6xF R10
    • 97x3, 82x10, 87x8, 92x6, 97x5

Notes

  • PR!!! 365 Deadlift!!!!
  • Warm up: 135>225>275>315
  • Working sets:
    • 335 - actually ez
    • 345 - breaks ground fast, locking = hard
    • 365 (attempt 1) - fail, cleared knees
    • 365 (2nd) - tightened belt, screamed

03/11/F W4D5 - Chest (pump)

  1. Flat DB Press 4x12 R9
    • 65x8, 65x6, 55x12, 55x132
    • Pretty fatigued, r elbow hurts
  2. Pec minor dip x8
    • BWx8, BWx8, BWx8
  3. (SS) Dips 4x8-10 R9
    • 40x10, 25x8, 10x8 (assist)
  4. DB side laterals x8
    • 15x8, 15x8, 15x8, 15x8
  5. (SS) Bent over db swings 4x12 R9
    • 15x12, 15x12, 15x12, 15x12
  6. Pronated kickbacks 4x10 R9
    • 15x10, 15x10, 15x10, 15x10
  7. Lying extensions 4x12 R9
    • EZBar+20x12, 20x12, 20x12, 20x12

Notes:

  • Elbows flared, r. hurts more, r. shoulder hurts
  • Eyetomic tatttoo

03/12/S W4D6 - Legs (Pump)

  1. Lying leg curl R8-10 3x8
    • 110x8, 120x8, 130x5
  2. Leg press x10 R8
    • 3'x8, 3'x8, 3'x8, 3'x10
    • less weight full ROM
    • thought it was 8 reps, whoops
  3. (SS) DB walking lunge 4x8 R9
    • 25x8, 25x8, 25x8, 25x8
    • Tried doing 45s, shit thats hard
  4. Seated calve raises 6x15 10s ISO R9
    • 2'x15, 6x

Notes:

  • 275 strapless deadlift
  • DLing today was a mistake, stop ego lifting!!!

Week 5

03/14/M W5D1 - Back

  1. Meadow's row 4x8 R9
    • 50x8, 50x8, 50x8, 50x8
    • Can go higher, but grip is shit
    • Bar+50
  2. Rack pulls 5x5 R8-9
    • 1'x5, 1'25x5, 1'25x5, 1'1x5, 1'1x5
    • Staying at low wt, focus on form
  3. Straight arm pushdowns x8
    • 47x7, 52x8, 52x8, 57x8
  4. (SS) DB pullovers 4x8 R9-10
    • 65x8, 60x8, 60x8, 60x8
    • slowing it down
    • elbows hurt
  5. Face pulls 2x12 R9
    • 52x12, 62x12
    • 62 is good
  6. Hanging leg raises 6xC2F R9
    • BWx12, BWx12, BWx12, BWx11, BWx10, BWx10
    • Legs straight
  7. EZ Bar curl 4x8 5s ECC R9
    • EZB+20x8, 20x8, 20x8, 20x8
  8. EZ Bar Preacher curl 4x8, 4s ECC R9-10
    • EZB20x5, 15x8, 15x8, 15x8
    • Feels good, forearms on fire

Notes

  • Taking it ez today

03/15/T W5D2 - Chest

  • 186lb
  1. Machine Press 3x8 R8-10
    • 2'x8, 2'x8, 2'x8
  2. Flat bench bb press 5x5 R8-10
    • 135x5, 145x5, 155x5, 165x2, 135x5
    • Not supposed to pyramid, but wanted to see how far
  3. Dips x8
    • BWx8, BWx8, BWx8
  4. (SS) Stretch pushups 3x6 R10
    • BWx6, BWx6, BWx6
  5. Cage Press 4x8 R9
    • 25x8, 30x8, 35x8, 35x8
    • using smith machine
  6. Machine rear delt flyes 4x15 1s ISO R9
    • 100x15, 100x15, 90x15, 90x15
    • Lower weight, worried about elbow soreness
  7. Pushdowns 4x12 R9
    • 35x12, 42x12, 42x12, 42x12
    • Single handles
    • Elbows hate me
  8. DB overhead extensions 4x10 R9
    • 60x10, 65x10, 65x9, 65x7

03/16/W W5D3 - Legs

  1. Lying leg curl 12,10,8,6 R10
    • 115x12, 120x10, 125x8, 130x6
    • Just on the limit of difficult
  2. Leg press 3x8 R9
    • 3'x8, 3'x8, 3'x8
  3. Smith lunges 3x10 R9
    • 1"x10, 1"x10, 1"x10
  4. Leg extensions 3x8 Last set-15 partials R9-11
    • 245x8, 265x8, 265x8,15
  5. BB stiff legged deadlift 3x8 R9
    • 1'x8, 1'x8, 1'x8
  6. Standing calve raises 3x20 & 3x8, 1s ISO R9-10
    • 2'x20, 2'x20, 2'x20, 2'1x8, 2'1x8, 2'1x8

Week 6

03/21/M W6D1 - Back

  1. Meadows row 4x10 R9
    • 3"x10, 3"x10, 3"x10
    • Was wearing straps wrong whole time
  2. Rack pulls mid-shin 5x5 R8-9
    • 1'1x5, 5x
  3. Straight arm pushdowns
    • 62x8, 4x
  4. Single arm supinated pulldowns 4x8 R9-10
    • 120x8, 120x8, 120x6, 100x8
    • Slowed down last set
  5. Face pulls 3x12 R9
    • 62x12, 57x12, 57x12
  6. Hanging leg raises 6xC2F R9
    • BWx12, BWx10, BWx10, BWx10, BWx10, BWx9
    • 10 clean reps please
  7. EZ Bar curl 4x12 R9-10
    • 45x12, 45x12, 45x12, 45x12
  8. Hammer curl 4x10 R9-10
    • 17.5x10, 4x

Notes:

  • One arm row, db row - wrapped incorrectly

03/22/T W6D2 - Chest

  1. Machine press 3x10 R9-10
    • 2'x10, 2'x10, 2'x10
  2. Flat bench BB Press 5x5 R8-10
    • 155x5, 155x5, 155x4, 155x5, 155xt5
    • Proud of myself, that was hard
  3. Dips 3x10 R9-10
    • bwx10, 3x
    • Getting better at balancing
  4. Flat DB press 3x8 R9-10
    • 50x8, 55x8, 55x10
    • 50s too ez
    • 55 on edge, tbh 60x8 doable
  5. Cage Press 4x6 R9
    • 35x6, 1'x5, 35x6, 35x6
    • smith machine, 35 each side
  6. Machine rear delt flys 4x25 R9
    • 80x25, 80x23, 75x23, 70x25
    • Last 2 reps rly hard
  7. Pushdowns 4x8 R9
    • 60x8, 60x8, 60x8, 70x5
    • Rope handle
  8. Lying kettlebell extensions 4x12 R9
    • 26x8, 22x12, 18x12, 18x12

Notes:

  • Bench PR - 165, 175 (ez), 185 fail
  • Did wide grip, maybe more narrow?
  • Eric - asian guy in hoodie with forearm tatt
  • Braces gf dude - 180 lat pd, cheats a lot tho

03/23/W W6D3 - Legs

  1. Leg press 3x8 R9
    • 4x8, 4'x8, 4'x10
  2. Squat 3x10 R9
    • 1'x10, 1'5x10, 1'10x10
  3. Leg ext 3x8 3s ISO all reps R9
    • 205x8, 205x8, 205x8
    • lower wt bc iso hold 3s
  4. Lying leg curl 4x12 45s B R10
    • 110x12, 90x12, 90x12
  5. Standing calve raises 8x10
    • 2'x10, 8x

Week 7

  • dropping leg pump day to only 5 days training, 2 days rest
  • started supplements: fish oil, b12, d3, calcium, multi, collagen

03/28/M W7D1 - Back

  1. Meadow's Row 4x12 R9
    • 3"x12, 4x
  2. Rack pulls 5x5 R9 Start @ knees
    • 2'x5, 2'1x5, 3'x5, 3'1x1 LOL 4'x1 3'x5
    • do 3' for 5x5 next time
  3. DB pullovers 4x10 R9
    • 70x10, 75x10, 75x10, 75x6, 75x4
    • 70 felt kinda ez, 75 nb at all
  4. Supported chest rows 4x8 R9-10
    • 3'x8, 3'x6, 2'1x8
    • using machine
    • kinda struggle 3'
  5. Hanging leg raises 6xC2F R9
    • BWx10, 6x
    • Grip is gone, doing knee raises
  6. DB preacher curl 4x8 R9-10
    • 25x8, 4x
    • Love this movement, when slow down
  7. EZ bar curl 4x12 30sB R9-10
    • 35x12, 35x12, 35x8, 25x12

Notes:

03/29/T W7D2 - Chest

  1. Machine press 3x12 R9-10
    • 2'x12, 3x
    • not bad
  2. Incline bb press 3x6 R8-10
    • 95x6, 115x6, 135x4
    • close to 135x5
  3. Dips 3x10 R9-10
    • BWx10, 3x
  4. Machine flyes 3x10 3rd set 10 partials R9-10
    • 130x10, 3x
  5. DB side lateral partyials 4x20 R9-10
    • 30x20, 4x
  6. Machine rear delt flyes 4x25 1s Hold R9
    • 85x25, 70x20, 60x20
    • Didn't iso hold 1st set
    • v hard
  7. Pushdowns 4x12 R9
    • 50x12, 55x12, 60x10
    • bar handle
  8. DB overhead extensions 4x10 R9
    • 55x10, 60x10, 65x9, 60x10
    • warmup 45, 50

Notes:

03/30/W W7D3 - Legs

  1. Lying leg curl 4x12 R9
    • 80x12, 95x12, 110x12, 125x12
    • 125 not hard at all
  2. Leg press 3x8 R9
    • 2'x8, 3'x8, 3'1x8, 4'x10
    • 4' not bad
  3. Squat 3x12 R9
    • 1'x12, 3x
    • So much volume, actually hard
  4. Hack squat 3x8 R9
    • 3'x8, 3'1x8, 4'x8
  5. DB stiff legged deadlift 3x10 3/4 L/O R9-10
    • 50x10, 50x10, 50x10
    • stop rounding back or drop wt
  6. Standing calve raises 8x8 R9-10
    • 4'1x8, 5'x8, 7x
    • 8x15 tib raise purple band, kinda hard

Notes:

Week 8 DELOAD WEEK - 80% vol, RPE8

  • santiago told me to deload

04/04/M W8D1 - Back

  1. Meadow's row 4x6
    • 2"x6, 4x
    • draw elbows back towards core
    • cheat too much on these in the past
  2. Rack pulls 5x4
    • 2'x4, 5x
    • can keep going heavy
  3. stretchers 4x8
    • 100x8, 4x
    • stretch position biceps by head towards core
  4. supported chest rows 4x6 tbar
    • 1'1x6, 1'1x6, 1'1x6, 2'x4
  5. hanging leg raises 6x8
    • bwx8, 6x
  6. ez bar preacher curl 4x
    • 45x6, 4x
  7. standing alternate db curls 4x8
    • 20x8, 15x8, 3x
    • squeeze pinkies

Notes:

  • santi deloads clients every 4-5 wks
  • joseph was feeling my arms, pointing it out

04/05/T W8D2 - Chest

  1. machine press 3x6
    • 2'x6, 3x
    • i think im cheating, chin is tucked
    • check form next week
  2. incline bb press 3x6
    • 95x6, 105x6, 115x6
  3. flat db press 3x8 3/4 l/o drop set x6, 3 times
    • 55x8, 3x, 50x6, 45x6, 40x6
  4. machine flyes 3x8 10 partials
    • 120x8, 3x
  5. db side laterals 4x6
    • 15x6, 4x
  6. machine rear delt flyes 4x12 2s ISO
    • 80x12, 4x
  7. dual rope pushdowns 4x10
    • 42x10, 4x
  8. seated rope overhead extensions 4x8 15s stretch
    • 42x8, 4x

Notes:

04/06/W W8D3 - Legs

  1. seated leg curl 4x10
    • 180x10, 160x8, 140x10
    • holding iso feels so good, slow descent
  2. leg press 1x6,+1'x3,-1'x3,-1'x3
    • 3'x6, 3'1x3, 3'x3, 2'1x3
  3. machine squat 5x6 3s ECC
    • 2'x6, 5x
    • hack squat
  4. banded good morning 3x20 3/4 l/o
    • redx20 purplex20, px20
    • like this exercise
  5. standing calve raises 4x20
    • 3'x20, 4x

Notes:

  • emmanuel - buff latino dude tattoos does classic phys

Week 9

04/11/M W9D1 - Back

  1. db row 4x8 r9
    • 30x8, 4x STAY AT THIS WEIGHT
    • bench, hold end, swing back, don't abuse biceps
    • opposite leg out, incline
    • stay at 30
    • elbows up, draw elbows back
  2. banded chins 1x50 r9
    • 40x10, 40x10, 55x10, 55x10, 55x10
    • no bands, assisted
  3. low cable row 4x10 r9
    • 30x10, 4x
    • scoop elbows
    • single handle, bench + 2 plates for chest support, cable
  4. banded pullovers 4x10
    • 50x10, 4x
    • no bands, push chest out at the ened of mvmt full contraction
  5. bb hyperextensions 2x10 r9
    • 50x10, 2x
    • slow down!!!
    • rly feel it in hams glutes + post chain
  6. hanging leg raises 6xc2f
    • bwx10, 6x
  7. ez bar preacher curls 4x12 r9-10
    • ezb+5sx12, 4x
  8. hammer curls r9-10 4x10
    • 15x10, 4x

Notes:

  • low row - bring chest fwd, scoop
  • weight doesnt matter, muscles only know intensity so don't cheat

04/12/T W9D2 - Chest

  1. flat db press 3x8 r9
    • 8x50, 8x55, 8x60, 8x65
    • pull shoulders back
  2. incline bb press 3x10 r8-10
    • 95x10, 105x10, 115x10, 125x8
  3. hex press 3x10 r9-11
    • 50x10, 50x8, 45x9
  4. machine flyes 3x10 10 partials r9-10
    • 100x10, 110x10, 90x10, 10p
  5. db bent over side lateral swings 4x20 r9
    • 15x20, 4x
  6. machine rear delt flyes 4x8 5s ECC r9
    • 80x8, 4x
  7. bent over extensions w/ single handles 4x10 r9
    • 35x10, 4x
  8. seated rope overhead extensions 4x10 15s ISO r9
    • 30x10, 4x

Notes:

04/16/S W9D3 - Legs

  1. seated leg curl 4x8 r9
    • 200x8, 220x8, 240x8, 260x8, 280x4
    • 160 180 warmup
  2. squat 4x8 r9-11
    • 1'x8, 4x
  3. leg press 4x8 r9
    • 4'x8, 4x
    • can go up
  4. hack squat 3x10 3s ECC r9
    • 2'x10, 3x
    • can do more, but focus on contraction
  5. standing calve raises 4x10 r9-10
    • 5'x10, 4x
    • redx20, 4x tib raises

Notes:

  • did 3' trap bar farmers walk 20,10yards after workout

Week 10

04/18/M W10D1 - Back

  1. DB Row 4x10 R9
    • 30x10, 35x10, 40x10, 45x10
    • Not feeling it w/ 30, 35
    • feel it w/ 40, 40/45 perfect
  2. banded chins 1x55 r9
    • -40x10, 5x -40x5
  3. supported chest rows 4x8 r9 t-bar
    • 1'x8, 4x
  4. single arm supinated rows 3x10 r9-10
    • 30x10, 35x10, 40x10
    • 30 no feel, 35 good 40 good stretch
  5. bb hypers 3x10 r9
    • 50x10, 3x
  6. hanging leg raises 6xc2f r9
    • bwx10, 6x
  7. ez bar curls 4x8, 2 partials r9-10
    • 45x8,2 4x
  8. reverse curls 4x10 r9-10

Notes:

  • don't lower/raise all the way, constant tension pausing at bottom also works

04/19/T W10D2 - Chest

  1. flat db press 8,8,10 r9-10
    • 65x8, 70x8, 65x10
    • warmup 45,50,55,60
  2. incline bb press 3x6 r8-10
    • 95x6,115x6,135x5
  3. wide grip dips 3xf r10
    • bwx10, 3x
  4. incline bb flyes 3x10, 6p r9-11
    • 20x10, 3x
  5. over and back press 4x8 r9
    • 65x8,4x
    • warmup 45
  6. machine rear delt flyes 4x25 r9
    • 70x25, 4x
  7. pushdowns w/ single handles 4x10
    • 35x10, 4x
  8. seated rope overhead ext 4x10
    • 35x10, 4x

Notes:

04/20/w W10D3 - Legs

  1. lying leg curl 3x15 r9
    • 125x15, 3x
  2. squat 4x8 r9-11
    • 1'x8, 1'5x8, 3x
    • 1'5 feels good, can pause all reps, hitting depth
  3. leg press 3x10 high + wide feet
    • 4'x10,3x
    • hit depth, good job
  4. hack squat 1.5s 3x8 r9
    • 2'x8, 3x
    • hard
  5. standing calve raises 4x10
    • 5'x10, 4x
    • tibs

Notes:

  • I deadlift better after a workout/later in the day

Week 11

04/25/m W11D1 - Back

  1. db row 4x12 r9
    • 40x12, 4x
  2. banded chins 1x60 r9
    • -40x10,6x
    • no bands
  3. supported chest rows 4x8 r9
    • 40x8,4x
  4. db pullovers 3x12 r9-10
    • 80x10, 75x10, 70x12
  5. bb hypers 4x10 r9
    • 45x10, 4x
    • no hyper mch, using ghd w/ 45 plate
  6. hanging leg raises 6xc2f r9
    • bwx10,6x
  7. db supinated curls 4x8 r9-10
    • 20x8,4x
  8. zottman curls 4x10 r9-10
    • 15x10, 4x

Notes:

  • knees, ankles, hips hurt - too much running? sumo?
  • 4',3' rack pulls 2x's
  • 4x20yard @ 315lb farmers walk

04/26/T W10D2 - Chest

  1. flat db press 3x12 r9-10
    • 65x12, 60x10, 60x9
    • can do 70, doing 65 for 12
    • warmup 45 50 60
  2. incline bb press 3x8 r8-10
    • 95x8, 105x8, 115x8
    • too tired
  3. banded hammer press 3x8 r10
    • 2'x8, 3x
    • too tired
  4. machine flyes 3x10 r9
    • 120x10, 3x
  5. over & back press 4x10 r9
    • 45x10, 4x
    • dropping weight to 45, work on form
    • kills shoulders, burns
  6. mch rear delt flyes 4x25 r9
    • 60x25, 4x
    • fatigued
  7. incline lying ext 4x10
    • 45x10 55x10,3x
  8. seated rope overhead ext 4x10
    • 32x10, 4x

Notes:

  • tired from 1rm bench 175 success, failed 180

04/27/W W10D3 - Legs

  1. seated leg curls
    • 200x12, 220x12, 240x12, 260x12
    • warmup 100 140 180
  2. squat 3x6 r9
    • 95x6, 135x6, 155x6
    • depth + form
  3. leg press 3x30 3m break r9
    • 2'x30, 3x
  4. hack squats 1.5s 2x15 r9
    • 2'x15, 2x
  5. standing calve raise 4x25 r9-10
    • 5'x25

Notes:

Week 12

05/02/M W12D1 - Back

  • warmup with 35 pullups for time
  • good workout
  1. db row 4x8 r9
    • 30x8, 40x8, 50x8, 60x8
    • 40+50 good stretch
  2. banded chins 1x70 r9
    • 7x10 @ -40
  3. db pullovers 4x10 r9-10
    • 80x10, 80x8, 75x10, 75x10
    • warmup 60 70 75
  4. rack pulls 3x3 r7-10
    • 315x3, 365x3 ,405x3
    • ez
  5. farmers walk 3x20 steps/10 leg
    • 225x20, 275x20, 275x20, 315x20, 315x20
    • 315 felt so easy, no knee sleeves
  6. hanging leg raises 6xc2f
    • SKIPPED
  7. machine curls 4x8 2s hold r9-10
    • 35x8, 4x
    • preacher mch, 35 = really beautiful stretch at bottom
  8. ez bar curls 4x20 r9-10
    • 35x20,4x
    • this was soo hard

Notes:

05/03/T W12D2 - Chest

  • right shoulder + elbow hurts
  1. flat db press 3x8 r9-10
    • 70x2, 65x8, 65x8
    • warmup 45 55 65
  2. incline bb press 3x6 r8-10
    • 95x6, 115x6, 125x6, 135x4
    • proud
  3. cable crossover 3x10 last set: 10,8,6,4 r10
    • 20x10, 3x
  4. flat db flyes 3x10 r9 3/4 l/o good stretch
    • 3x10 @ 22.5lb
  5. db leaning side laterals 4x12 r9
    • 4x12 @ 15lb
  6. spider crawls 4x3 up down, 10 over back r9
    • 4x8 @ RED
  7. tate press 4x10 r9
    • 17.5x10, 4x
    • sideways tricep ext? weird asf fuck this
    • fuck this
  8. lying ext 4x15 r9
    • 4x15 @ 20lb/arm
    • kettlebell

Notes:

05/04/W W12D3 - Legs

  1. seated leg curl 4x8 drop 10,15p r9
    • 240x8, 260x8 280x8 300x2 <-- gg
    • warmup 200,220
    • 240 260 - best form, 280 prolly lim
  2. leg ext 4x10 drop 10r, 15p r9
    • SKIPPED IDK WHY
    • did 250lb in the past
  3. leg press 4x15 2m B R9
    • 3'x15 3.5'x15 4'x15 5'x10
    • warmup 2'
    • depth, hard 4'-sketch reps
  4. hack squat 1.5s 3x8 r9
    • 2'x8 2.5'x8 3'x8
  5. standing calve raises 4x8 r9-10
    • 4x8 @ 6'
    • 4x20 tib @ purple

Notes:

  • jerk from rack 5x32 @ 105
    • 105x2, 5x
    • bar moving a lot slower