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08-20-2020, 11:16 AM
#771
Thursday, 20-Aug 20
Weighout: 220.2lbs, Time: 1030 (00:57)
Standing DB Press 40x10, 50x8, 60x6, 70x4, 80x2
Seated DB Press 75x3x10@2-3min
Incline DB Bench 85x12, 90x12,10@2-3min
Flat DB Bench 105x8*, 100x10*,8* (started having some pain in my rear shoulder)
DB Upright Row 45x12, 40x15,15@90-sec
Lying Cable Side Raise 27.5# x8, 20# x15,12@90-sec
Lying Cable Bar 21 Curl 65# 7/7/7, 70# 7/7/7, 72.5# 7/7/7* @1-2min
Cable Triceps Rope Pressdown 72.5# x15, 80# x15, 85# x12
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08-24-2020, 03:50 PM
#772
Friday, 21 Aug 20
Weighout: 219.5lbs, Time: 1030 (00:56)
Deadlift DOHHG 135x5, 220x3, 308.5x2, 396.8x1, 485x1, 529.1x1, 551.16x1, 573.2x1, 529.1x4, 485x6
Pullup 45x8,8,8
Leg Press 205 each side 4x12
Rear Delt Machine (1.5-rep method) x20,15,15,15
Monday, 24-Aug 2020
Weighout: ---, Time: 1410 (00:57)
Squat 45x10, 135x5, 220x4, 308x3, 396x2, 485x1, 507x1, 529x1, 551x1, 441x5x5
Inverted Ring Fly (rear delts) 3x10 superset w/ Barbell Row 198.5 3x8
GHR (body weight) 3x12
Ab Wheel (body weight) x30 reps
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08-27-2020, 11:23 AM
#773
Samuel Clark, Intermediate Training Log
Tuesday, 25-Aug 2020
Weighout: 219lbs, Time: 1030 (00:57)
Incline DB Bench 50x10, 65x8, 80x6, 95x4, 75x8,80x8,8 @2-3min
Incline DB Fly 1.5rep method: 50x12,12,12,12 @90-sec
Flat DB Bench 100x10, 105x8, 100x10 @2-3min
Machine Barbell Curl 21 x3 sets @2min
Machine Side Raise 4x10-12 @90-sec
Seated DB OH Ext 125 3x12 @2min
Thursday, 27-Aug 2020
Weighout: 219.6lbs, Time: 1045 (01:00)
Deadlift DOHHG 45x10, 155x5, 265x4, 375x3, belt 485x2, 535x1, 602x1, Straps 535x6, 490x6 @3min
Pullup 45x7,7,7,5+1+1 @2-3min
Hack Squat 205/side x12, 215/side x12,12,12 @2min
Rear Delt Machine 115 x15 (1.5 rep method), 115,120,125 x21-method @90sec
Last edited by SClark08; 08-29-2020 at 08:01 AM.
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08-29-2020, 08:00 AM
#774
Friday, 28-Aug 2020
Weighout: 219.6lbs, Time: 0615 (01:02)
Clean & Press 45x10, 135x5, 185x4, 205x3, 220x3@9.5, 176x8,8,8,8@2-3min
Reverse Curl 75x4x10 superset w/
CG Incline Bench 200x6, 185x6, 176x6
DB Curl 45x8, 35x8,7+6 hammer curls superset w/ Dip 100 3x10
Upright row 75x20,15,15,15
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09-01-2020, 03:32 PM
#775
Monday, 31-Aug 20
Wehgouht: 219.2lbs, Time: 0615 (01:01)
Squat 550x1, 450x5x5
GHR BWx15,15
Incline Rear Lateral 40x10,10,10,10 superset w/Seated High Cable Row 140x4x10
Tuesday, 1-Sep 20
Weighout: 218.8lbs, Time: 1430 (00:50)
Incline DB Bench 55x10,70x8, 85x6,100x4, 75x4x12 @2min
Incline DB Bench (21-rep method) 50x4x7-7-7 @2min
Incline DB Curl 30 x3x12 superset w/
CG Incline Bench 205x8, 185x8,8 @1min b/t each
Hammer Curl 70x10, 65x9, 60x8, 55x8 superset w/
Dip 100x10,10,6, 90x8 @90-sec
High Cable Fly 25x20, 30x15,12,10 @60-90sec
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09-03-2020, 07:45 AM
#776
Thursday, 3-Sep 2020
Weighout: 221lbs, Time: 0615 (01:00)
Deadlift 45x10, 155x4, 265x3, 375x2, 485x1, 530x1, 573x1, 617xMiss @ knees, 545x3, 492x5@8.5
Leg Press +215lbs 5x12
Prone-grip Lat pulldown 120x15, 130x15, 140x12,12
Rear delt machine 120 2x12 (1.5 rep method), 3x7-7-7 (21 method)
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09-08-2020, 08:18 AM
#777
Friday, 4-Sep 2020
Weighout: , Time: varies
DB Press
Side Raise
Machine Side Raise
Low Cable Fly
Cable 21 curl
Oh Tri Ext
Later
Paused Bench singles 385,375,380,380,375
Slingshot doubles 395,400,405, 410x1
Tuesday, 8-Sep 2020
Weighout: 221lbs, TIme: 0620 (01:00)
Incline DB Bench 50x10, 65x8, 80x6, 95x4, 80x4x10@2min
Low-to-High Cable Fly 25x4x10 @90sec
Low Cable Hammer Curl 72.5# 4x10 superset w/ Dip 90x10,10,10,8 @1min b/t each
Machine Press 130# 4x10@90sec
Side Raise Machine (1.5 rep method) 100x10,8, 90x9,9@60sec
Preacher Curl Machine 6# x12,12,10,9
Rope Pressdown 70x4x10 @60Se
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09-14-2020, 07:36 AM
#778
Thursday, 10-Sep 20
CG Incline
DB Press
DB Side Raise
Machine Side Raise
Low Face Pull
Low to High Cable Fly
Friday, 11-Sep 20
Seated Row & DB Rear Lateral
High Cable Face Pull & D-Handle Pulldown
Incline Rear Lateral
Rear Lateral Machine
Monday, 14-Sep 20
Time: 0610 (00:45)
Deload Week
Incline Bench 205x3, 220x1, 265x1, 285x1, paused 235x4x4
Barbell Curl 115 3x8 superset w/ CG Bench 285x5, 280x6, 275x6
Incline Rear Lateral 40 x10,10,8,8 superset w/Side Raise 35x10,8,8
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09-18-2020, 08:44 AM
#779
Deload Week
Tuesday, 15-Sep 20
50min
Squat 545x1, 460x4x3
Barbell Row 243x2x10
RDL 330x2x5
Thursday, 17-Sep 20
45 min
Clean & Press 205x3, 220x2,
Clean & Push Press 265x3x2
Clean & Press 205x5x3
1-Arm Preacher Curl 35x10, 40x10,10 superset w/
Dip 135 x3x5
Side Raise 35 3x10
Upright Row 135x3x10
Friday, 18-Sep 20
42 min
High Bar Squat 405x2, 330x3x8
GHR 2x15 superset w/Chest to Bar Chinup 2x10
Backext 2x15 superset w/ring rear fly 3x10
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09-21-2020, 10:40 AM
#780
Program Update (21-Sep 20):
*Adding another 4-6 weeks of hypertrophy training*
**Then maintenance through my PCS**
***Short 4-6 week Strength block when settled in country***
****Strength/Fatloss Cycle for 16-20 weeks****
*****Conditioning, Strength, & Power Block following*****
Current Status after deload week: 216.5lbs (down from 222); strength seems to be less than 5% loss
Monday, 21-Sep 2020
Weighout: 216.5lbs, Time: 0605 (00:55)
Controlled Eccentric Bench 315x3, 365x2, 275x3x8@2-3min
Seated DB Press (w/overhead reach) 65 3x10@2min
Seated Side Raise 25x3x12@90sec
Incline DB Fly 50 3x12@90sec
EZ bar pullover +25lb/side 3x10@90sec
Rope Pressdown 70# x10,8, 60# x10,8@90sec
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