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12-19-2020, 03:34 PM
#131
Upper 3-1
Saturday, December 19, 2020
BW: 93.3/205.7
Bench Press (Barbell)
125/275.6 x 2
132.5/292.1 x 2
140/308.6 x 2 @ 8-8.5 (2 rep PR) (shown)
125/275.6 x 2 x 3
e1RM = 157/346
Strict Military Press (Barbell)
57.5/126.8 x 10 @ 7
57.5/126.8 x 9 @ 8.5
55/121.3 x 10 @ 9
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12-22-2020, 11:28 AM
#132
Lower 3-2
Tuesday, December 22, 2020
BW: 93.5/206.1
���� 10kg / 22lbs PR ����
I hadn’t planned to do this today. Just went a little off script to see if I could get another PR before the end of the year. Coach thought it moved like an opener. I'll take that. Hoping for some big numbers in 2021.
Deadlift
215/474 x 1
230/507 x 1
255/562.2 x 1 (shown - 10kg PR)
210/463 x 2 x 2
Last edited by John Helton; 12-22-2020 at 05:08 PM.
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12-23-2020, 03:09 PM
#133
Upper 3-2
Wednesday, December 23, 2020
BW: 93.5/206.1
Bench Press - Hypertrophy
112.5/248 x 9 @ 8
107.5/237 x 10 @ 8
105/231.5 x 9 @ 8
100/220.5 x 10 @ 7.5
I was a little tired, so I skipped rows. I think I will take the next couple of days off. Mentally, I feel like I need a deload.
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12-28-2020, 03:13 PM
#134
Lower 3-3
Monday, December 28, 2020
BW: 93.4/205.9 - I finally feel like I have gotten my weight gain under control. Added 50 calories per day this week (to 3,050) since I seem to be stalling/going backwards.
Squat (Barbell)
155/341.7 x 4 x 8
This felt pretty good. I will take it up to 157.5 kg next time.
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12-29-2020, 02:35 PM
#135
Upper 3-3
Tuesday, December 29, 2020
BW: 93.6/206.4
Bench - Volume
115/253.5 x 4 x 8
Every 2:30. Last rep was @ 8.
Chin-ups
BW x 9 @ 8
BW x 7 @ 7.5
BW x 7 @ 9
I plan to add sets when I can get 10 reps for each set.
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01-02-2021, 09:16 AM
#136
Chest + Back 2
Friday, January 1, 2021
BW: 93.8/206.8
Incline Bench Press (Barbell)
Set 1: 165 lb × 15 @ 8
Set 2: 195 lb × 10 @ 8
Set 3: 195 lb × 8 @ 8
Set 4: 185 lb × 9 @ 8.5
Lat Pulldown (Cable)
Set 1: 110 lb × 14 @ 8
Set 2: 120 lb × 10 @ 8
Set 3: 120 lb × 8 @ 8
Bench Press (Dumbbell)
Set 1: 60 lb × 13 @ 8
Set 2: 70 lb × 8 @ 8
Set 3: 70 lb × 8 @ 9.5
Treadmill
3.0 mph at 3% incline for 30 minutes
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01-03-2021, 03:20 PM
#137
Legs 2
Sunday, January 3, 2021
BW: 93.5/206.1
Deadlift - Conventional (Barbell)
Set 1: 150 kg × 5
Set 2: 150 kg × 5
Set 3: 150 kg × 5
Set 4: 150 kg × 5
Set 5: 150 kg × 5
Notes: Set e1RM at 205/452 since I haven’t pulled conventional in ages. Felt okay. Maybe a bit easy. Will push e1RM up.
SSB (Barbell)
Set 1: 100 kg × 8
Set 2: 100 kg × 8
Notes: Small pause at the bottom. Working on good form, quad tension. Really gave me a headache though. Will go down in weigh until this starts to feel good.
Treadmill
3.0 mph at 3% grade for 30 minutes.
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01-05-2021, 01:51 PM
#138
Chest + Back 1
Tuesday, January 5, 2021
BW: 93.2/205.5
Bench Press - DDP (Barbell)
Set 1: 245 lb × 10 @ 8
Set 2: 240 lb × 9 @ 8
Set 3: 230 lb × 9 @ 9.5
Set 4: 225 lb × 7 @ 9.5
Notes: Not stronger.
Chest Fly (Cable)
Set 1: 30 lb × 14 @ 8
Set 2: 30 lb × 10 @ 8
Set 3: 25 lb × 11 @ 8
Bent Over Row (Barbell)
Set 1: 150 lb × 10 @ 8
Set 2: 150 lb × 10 @ 9
Set 3: 145 lb × 10 @ 8.5
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01-06-2021, 04:34 PM
#139
Legs 1
Wednesday, January 6, 2021
BW: 93.2/205.5
Just a little high rep testing. I'm a mental baby, so maybe this pain will help me get over it. I found these two sets to be unpleasant.
Squat (Barbell)
165.6/365 x 9 @ 9
RDL (Barbell)
142.9/315 x 11 @ 8.5
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01-07-2021, 05:46 PM
#140
Shoulders + Arms
Thursday, January 7, 2021
BW: 93.2/205.5
Strict Military Press (Barbell)
Set 1: 135 lb × 10 @ 8.5
Set 2: 130 lb × 9 @ 9
Set 3: 125 lb × 8 @ 8
Set 4: 120 lb × 8 @ 8
Lateral Raise (Dumbbell)
Set 1: 20 lb × 12 @ 8
Set 2: 20 lb × 11 @ 8
Set 3: 20 lb × 10 @ 8.5
Set 4: 20 lb × 10 @ 9
Triceps Extension (Cable)
Set 1: 43 lb × 20 @ 8
Set 2: 50 lb × 15 @ 8
Set 3: 53 lb × 11 @ 8
Set 4: 53 lb × 9 @ 8.5
Bicep Curl (Dumbbell)
Set 1: 20 lb × 16 @ 8
Set 2: 25 lb × 12 @ 8
Set 3: 25 lb × 10 @ 8
Set 4: 20 lb × 10 @ 8
Chest Fly (Cable)
Set 1: 25 lb × 20 @ 8
Set 2: 25 lb × 16 @ 8
Set 3: 25 lb × 12 @ 8
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