Nyguy79 Log

[NYCGUY79]

Week 21: Chest Specialization Week 6/Lower Body Strength Training

Military Press: 135X5, 135X5, 155X4, 155X4, 165X2, 165X2

Squat: 155X5, 185X5, 225X5, 275X5, 315X5, 335X3 (3RM PR)

Assisted Pullups: 100X5, 85X5, 70X5, 55X5, 40X2

Crunches: 15X2

Rear deltoid Flyes: 100X2

Pec Flyes: 175X10, 190X10

Leg Press: 90X10 (High), 180 X10 (Close), 180X10 (High), 270X10(Close), 270X10 (high)

Summary: This became more of a lower/shoulder work out given the shortened upper body workout yesterday. No bad. Press is starting to get a little better. Would have done a bit more leg work but figured I would play some tennis tonight. Ohh and the 335 squat did tire me out a bit.

[NYCGUY79]

Week 21: Chest Specialization Week 6/Lower Body Strength Training

BB Bench Press Flat: 135X10, 185X7, 225X5, 235X3, 205X5X3

Squats: 155X5, 185X5, 225X5, 275X5, 315X3X3

Iso-Lateral Incline Press:90X10, 140X10, 180X10, 230X3

Tricep Rope Pulldown: 52.5X12,52.5X12, 52.5X10

Tricep Straight Bar Pushdowns: 57.5X10, 62.5X10

Seated Crunches: 60X12X3, 60X8

Summary: Overall good upper body workout. BP still feels surprisingly heavy. Weights completed easily during Smolov JR routine are more difficult now. Still, 225X5 is still doable and this was difficult pre Smolov. But I like the format of 6X6 or 5X7 for BP.
Would like to hit 315X5X3 for squats or 325X5 before trying a new PR at 345 next month.

[NYCGUY79]

Week 22: Chest Specialization Week 7/Lower Body Strength Training

Cardio: 30 Mins

Military Press: 135X5, 135X5, 135X5, 145X3, 155X3, 165X3, 175X1

Deadlift: 155X5, 185X5, 225X5, 275X3

Summary: Took a week off. Combination of new job, new hours, and feeling a bit under the weather. No real good excuse. Knee has been stiff so time off has helped but otherwise was pretty tired out from a pretty light workout. Would like to hit 4x this week and then do another 3 solid weeks of chest specialization before moving to a 6 weeks of trimming down a little.

[NYCGUY79]

Week 22: Chest Specialization Week 7/Lower Body Strength Training

Cardio: 30 mins

BB Benchpress: 135X10, 185X7, 215X3X3, 185X3, 135X10X3

Bicep Curl: 55x10, 65X10, 65X7

Pec Flyes: 175X10, 190X10

Reverse Pec Flyes: 115X0X2

Tricep Pull Down: 52.5X10, 52.5X8

Seated Crunches (Natalius): 50X15X3

Lateral Raise Machine: 95X12X2

Summary: Still under the weather. Knee feels better. Wednesday is lower will likey only do squats and possible DL and hamstring curls.