Still on the Right Side of the Grass

[codger]

11/9/17

FMP #1-11 (reps/sets)

Deadlift (beltless) - 385lbs 6x2, 325lbs 6x3
Deficit Deads (beltless) - 295lbs 6x3

Mid Rows - 110lbs 12x3
Neutral Grip Pulldowns - 40kg 12x3
Rows - 135lbs 12x3
Revs Flys - 20lbs 12x3

Straight Bar Curls / Dips - 20 / 15 x3

Felt like puking all day long, but I had to try to give it a go. Amazingly enough, I got two of the three top sets. Put my head down and got the rest of the work done.

I hope I'm not coming down with something...

That looks like one very demanding workout. Hope you're feeling better.

[Browndog]

11/15/17

FMP #1-14 (reps/sets)

Bench - 175lbs x8, 157.5lbs 8x5
Wide Grip Bench - 142.5lbs 8x4

Incline Dumbbell Bench - 45lbs 12x4
Press - 75lbs 12x4
LTE / Curl - 65lbs 12x4

Feeling a bit better, still short of breath. Got the top set and the rest of the day went smoothly

[Browndog]

11/16/17

FMP #1-15 (reps/sets)

Deadlift (beltless) - 395lbs 6x2, 345lbs 6x3
Deficit Deads - 300lbs 6x3

Mid Rows - 130 12x4
Wide Grip Pulldowns - 130 12x4
Neutral Grip Pulldowns - 130 12x4

Got two of the three top sets, that's a beltless rep PR by the way. Rest of the day went smoothly. Feeling about 85% healthwise...

[Browndog]

11/18/17

FMP #1-16 (reps/sets)

Squat - 235lbs 10x3
Bench - 162.5lbs 8x5
Deadlift - 345lbs 6x3

Dumbbell Overhead Press - 35lbs 10x3
Dumbbell Lat Raise - 25lbs 10x3

Straight Bar Curl - 75lbs 10x3
Dips - bw 10x3

And that ends the first month. Had I not caught this f'n virus, I would have had a great month, as opposed to a good month.

De-load next week, very timely.

[codger]

Another tough and varied workout. It must be a challenge doing those dips at the end.

[Browndog]

Another tough and varied workout. It must be a challenge doing those dips at the end.

Amazingly enough, the Dips were easy. I probably should throw some extra weight on a belt.

Saturdays are always a technique / conditioning exercise. Do all three big lifts at 90% of my top set for the week, and then throw in some accessory work for fluff and buff.

[Browndog]

11/20/17

FMP De-Load Week

Squat - 185lbs 5x5

Incline Bench - 115lbs 8x3
Mid Row - 130 8x3
Press - 95lbs 8x3
Barbell Rows - 135lbs 8x3
Dips / Curls - +15lbs/85lbs 10x3

Nice, easy day. How fortuitous that de-load week falls on a holiday week...

[Oldster]

Yep, always add weight to your dips when you can.

You've had a good stretch of lifting until struck down with a bug.

[Browndog]

11/22/17

FMP De-Load Week

Bench - 205lbs x1, 135lbs 5x5

Wide Grip Pulldowns - 170 8x3
Incline Bench - 115lbs 8x3
Reverse Flys - 25lbs 8x3
Press - 95lbs 8x3
LTE / Curls - 85lbs 10x3

Worked up to one big Bench. That's the first heavy bench since Orlando, only four lbs of the meet PR. The rest of the day was snappy.

Happy Turkeyday to y'all...

[Browndog]

11/24/17

FMP De-Load Week

Deadlift - 225lbs 5x3
Rows - 135lbs 8x3
RDL - 185lbs 8x3

Dumbbell Press - 40lbs 10x3
Lat Raises - 30lbs 10x3

Straight Bar Curls / Dips - 100lbs/+20lbs 10x3

And that's that. Monday starts a new cycle...