-
03-29-2017, 01:29 PM
#151
Just bought Andys Garage Gym Warrior template. Going to de-load next week using the de-load in the program then test 1rm the following week. Then start on his program while doing a cut to lose 15lbs and get down to around 200lb. Going to be fun.
Program will be:
Monday:
heavy squat
pause bench or cgbp
medium deadlift
pull ups
curls
Wednesday:
pause squat
seated press
bb row/unless low back to fried then cable row
tris
Friday:
medium squat
bench
heavy deadlift
chins
curls
Might also tack on 2 sets of db Bench/Press in the 2x10 range each day I don't do the barbell movement.
Last edited by DodgerDog; 03-29-2017 at 08:59 PM.
-
04-03-2017, 09:01 AM
#152
Deload week
Squat: 275 3x3
Bench: 185 3x3
Deadlift: 225 1x3
Db Press: 40 2x5
Pull ups: 5
-
04-06-2017, 10:26 AM
#153
Deload continues
Squat: 255 3x3
Seated Press: 135 3x3
DB Bench: 55 2x5
Cable Row: 110 1x10
-
04-10-2017, 12:54 PM
#154
Testing week
Squat: 335, probably had 5-10 more lbs here
Bench: 235, probably had 5-10 more lbs here as well
Pull ups: 8
Sleep: 6.5 hrs
Deadlift and Press on Thurs. I drop the cals down next week.
-
04-13-2017, 10:29 AM
#155
Seated Press: 165
Deadlift: 345
Cable rows: 110 2x15
BW: 215
Sleep: 4 hrs
Conservative maxes. Looking forward to starting next week.
-
04-17-2017, 07:38 AM
#156
Squat: 235 4x6
CGBP: 152.5 3x6
Deadlift: 207.5 3x6
Db Press: 55 1x8
Pull ups: 20
Curls
BW: 214
Sleep: 5 hrs
Man the extra sets and reps felt so different. I enjoyed it. On about 2600 cals right now. Will drop to ~2300 on Thursday.
Last edited by DodgerDog; 04-17-2017 at 12:19 PM.
-
04-19-2017, 08:58 AM
#157
Pause squat: 200 2x6
Seated Press: 115 4x6
Smith Machine BB Row: 155 4x8
DB Bench: 65 1x8
Tris
BW: 213
Sleep: 6 hrs
Fuckin hell I was sore the last couple days.
I'm only resting about 2 minutes between sets, if that.
Last edited by DodgerDog; 04-19-2017 at 05:00 PM.
-
04-21-2017, 12:26 PM
#158
Squat: 220 3x6
Bench: 170 3x6
Deadlift: 245 1x6
DB Press: 55 1x8
Pull ups: 20
Curls
Sleep: 7 good hours
-
04-24-2017, 02:28 PM
#159
Squat: 250 4x5
CGBP: 165 4x5, oops was only supposed to do 3 here but forgot
Deadlift: 225 3x5
Pull Ups: 20
DB Press: 55 2x8
Curls
BW: 210
Sleep: 5.5 hrs
-
04-26-2017, 12:40 PM
#160
Pause Squat: 215 2x5
Seated Press: 125 4x5
BB Rows: 165 4x6
DB Bench: 65 2x8
Tri's
BW: 209
Sleep: 6 hrs
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules