2015.05.08
Dips x8, 10x8, 20x8, 20x8, 10x8
DB Incline Bench 50x8, 55x8, 55x8, 50x8
Pullups x8, x8
DB Row 60x10, 6x10
DB Bat Wings 30x10, 30x10
Face Pulls w/ Band 2x15
Lying Leg Raises 3x12
DB Curlz 25x10, 25x8
DB Hammer Curlz 20x10, 20x8
duration: 55min
eh, went full bro and didn't hold back. DB rows kinda sucked for me,.. my left side, which is the most 'developed' (and side where the bar sits best when I squat), couldn't hang with the right. my grip was failing and all, which is funny since my deadlift is in the mid 400's. switched to a lighter variation (bat wings).
also, I brought down my calories a bit this week. I've been tapering carbs down to 275 from 400 for the past 6-8 weeks, and my bodyweight had gone largely unchanged. My waist decreased 1/2 an inch. I mostly want my shorts from last summer not to feel so snug, so I think I have another 3/4 inch to trim and I'll be good.
2015.05.11
Squat 265x5, 240x5, 240x5, 225x5
Bench 200x5, 180x5, 180x5, 170x5
duration: 1hr 25min
tough workout. i dunno, don't see myself pushing this much further. backoff sets aren't a 'relief' from the top set, and feel just as hard. feel like ive gotten more volume out of other approaches in the past. we'll see
2015.05.12
Deadlift 385x3, 345x5x1 w/ 60-75 sec rest
Press 95x4, 100x4, 105x4, 110x4, 95x8
Fat Grip Pullups x8, x6, x6
Chins x6
Leg Raises 2x12
superset w/ DB Hammer Curlz 25x2x10
duration: 1hr 28min
best deadlifts have felt in awhile. not quite a PR, but if I were to gauge "RPE", I would say it was. been bored with presses, so decided to work up "heavier" tonight.
https://www.youtube.com/watch?v=W5DZjL9dcpA
2015.05.14
Squat 307.5x2, 280x3
Bench 220x2, 205x2, 205x2
Kneeling Ab Wheel 3x10
duration: 1hr 23min
I was going for 3's today, but just didn't have it. Had to stay a little late at work. 307.5 felt heavy to walk out, and my stance was a bit more toed out than usual. On rep 2, I fought to keep my right knee out, which led to a grindy rep, and the bar slipping on my back. I called it there. On bench, I felt off, and took a vid from the front and noticed I was more to the left than even centered, partially hanging off. 220 felt pretty heavy, and I cut it at 2. I think I'll try for 310x3 and 220x3 next week.
2015.05.15
Dips x8, 10x8, 20x8, 25x8, 25x8
DB Incline Bench 50x10, 50x10, 50x8, 50x5
Pullups x8, x7
DB Row 60x2x10
DB Bat Wings 30x2x10
Face Pulls 2x15
Curlz
duration: 55min
AM workout not fully recovered and only BCAA+WMS for breakfast before going down to the track for Fast Friday w/ work
2015.05.18
Squat 265x5, 245x5, 245x5 - top set same as last week, +5# on 2 backoff sets, dropped last set
Bench 200x3, 180x5, 180x5, 160x5 - top set less 2 reps from last week, final back off set -10#
duration: 1hr 15min
moved some stuff and got a different squat angle. that lopsided uneven bar tilt shit is terrible
https://www.youtube.com/watch?v=lRZfSNgYjvM
feelin worn down
2015.05.21
Squat 45x5, 95x5, 135x5, 165x3 (~10 sets or something), 195x3, 225x3
Bench 45x5, 95x5, 125x3x3, 155x6, 155x6 paused
Did about 10 sets with squats and 165.. wider grip, closer grip, thumbs around, thumbs on top, bent wrist, straight wrist, high bar, and followed with 3 sets of my regular form. No matter what I tried, I still have the uneven bar. Nothing I try ever changes this, so I don't even know why I bother.