4/8/18
BW: 204
2ct Paused SQ:
270x5x3 @ 6
DL:
375x5 @ 6
4/7/18
CGBP:
205x5 @ 7
215x5 @ 8
225x5 @ 9
PR:
150x5 @ 8
160x5 @ 9
150x5 @ 8
I have definitely lost a little on my press, since I've lacked volume in the last month.
4/12/18
SQ:
290x4x2
PR:
150x4 @ 6
155x4 @ 7
160x4 @ 7.5
165x4 @ 8
Rows:
205x4
215x4x3 @ 8
Last edited by John Helton; 04-15-2018 at 02:27 PM.
4/15/18
BW: 203
SQ (medium):
330x4x3
BP (heavy):
230x4 @ 6
235x4 @ 7
245x4 @ 8
250x4 @ 9
DL (heavy):
415x4 @ 7
https://www.instagram.com/p/BhmuTT8hg4E
Last edited by John Helton; 04-15-2018 at 05:00 PM.
4/19/18
BW: 203
Deload week.
SUMO: 335x5x3
PR: 125x5x3
https://www.instagram.com/p/BhxVCD9h...ource=ig_embed
Last edited by John Helton; 04-23-2018 at 12:46 PM.
4/24/18
BW: 203
SQ:
1x395 @ 6
340x6 @ 7
340x6 @ 7
340x6 @ 7.5
340x6 @ 8
4:00 rest
BP:
185x10 @ 6
185x10 @ 7.5
185x10 @ 9
185x8 @ 10
2:00 rest. Ran out of steam.
DL:
360x6 @ 6
This workout was harder than it looked on paper. I am probably going to need to go down in weight even more for the hypertrophy work.
Last edited by John Helton; 04-25-2018 at 06:16 AM.
MTOG - W2D1.1
Monday, June 22, 2020
BW: 91.0 kg
SSB (Barbell)
Set 1: 45 kg × 5 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 90 kg × 1 [Warm-up]
Set 4: 115 kg × 1 [Warm-up]
Set 5: 135 kg × 1 [Warm-up]
Set 6: 150 kg × 4 @ 6.5
Set 7: 152.5 kg × 4 @ 6
Set 8: 157.5 kg × 3 @ 6.5
YouTube
Split Squat (SSB)
Set 1: 37.5 kg × 10
Set 2: 37.5 kg × 10
Set 3: 37.5 kg × 10 @ 7
I was quite a bit stronger today than I was last week. I guess I'm recovering from my vacation.
MTOG - W2D1.2
Tuesday, June 23, 2020
91.0 kg
Bench Press (0-4-0)
Set 1: 110 lb × 3 [Warm-up]
Set 2: 155 lb × 1 [Warm-up]
Set 3: 185 lb × 1 [Warm-up]
Set 4: 215 lb × 1 [Warm-up]
Set 5: 237.5 lb × 4
Set 6: 242.5 lb × 4
Set 7: 252.5 lb × 3 @ 8
Wide Pull Up
Set 1: 4 reps
Set 2: 4 reps
Pull Up
Set 1: 6 reps
Set 2: 6 reps
Narrow Grip Pull Up
Set 1: 7 reps
Set 2: 6 reps