Bruce Ware
✓ Member

5/10 Session 16-2, Press Warm-ups: DB Side Delt Raises -- 35 x 12 x 2 with 3 drop-sets -- 24 x 12, 20 x 12, 16 x 12 Press warm-ups: 45 x 5;...

5/9 Session 16-1, Squat Today starts the third wave of this peak meso-cycle. My focus on squats will be to ensure optimal depth, as video review...

5/8 Measurement Sunday Tot Wt (spot) 201.0 (+1.0); (week avg) 200.7 (+0.7); (long avg) 200.2 (+0.1) LBM (spot) 182.3 (+0.2); (long avg) 181.4...

5/6 Session 15-4, Bench Press Warm-ups: DB Decline Press -- 95 x 10 x 2 with 3 drop-sets -- 80 x 10; 75 x 10; 60 x 10; go to 12's next week ...

5/5 Session 15-3, Deadlift Warm-ups: Leg Curls -- 80 x 10 x 2 with 6 drop-sets -- 75 x 10; 70 x 10; 65 x 10; 60 x 10; 55 x 10; 50 x 10; go to 12's...

5/3 (late entry) Session 15-2, Press Warm-ups: 1-arm incline side delt raises -- 35 x 10 x 2 with 3 drop-sets -- 25 x 10; 20 x 10; 15 x 10; go to...

5/2 Session 15-1, Squat Warm-ups: Leg Extensions -- 105 x 10 x 2 with 6 drop-sets -- 100 x 10, 95 x 10, 90 x 10, 85 x 10, 80 x 10, 75 x 10; go to...

5/1 Measurement Sunday TotWt (spot) 200.0 (+0.2); (week avg) 200.0 (-0.5); (long avg) 200.1 (nc) LBM (spot) 182.1 (+0.9); (long avg) 181.4...

4/29 Session 14-4, Bench Press Warm-ups: DB Decline Chest Press -- 95 x 8 x 2 with 3 drop-sets -- 80 x 8, 75 x 8, 60 x 8; go to 10's next week ...

4/28 Session 14-3, Deadlift Warm-ups: Leg Curls -- 80 x 8 x 2 with 6 drop-sets -- 75 x 8, 70 x 8, 65 x 8, 60 x 8, 55 x 8, 50 x 8; go to 10's next...

4/26 Session 14-2, Press Warm-ups: DB 1-arm Side Delt Raise -- 35 x 8 x 2 with 3 drop-sets -- 25 x 8, 20 x 8, 15 x 8; go to 10's next week ...

Quick catch-up: On Sunday, I rowed in the club's second "Learn-to-Row" session as an experienced rower responsible for working the boat while...

4/24 Measurement Sunday Tot-wt -- (spot) 199.8 (-1.6); (week avg) 200.5 (-0.3); (long avg) 200.1 (nc) LBM -- (spot) 181.2 (-1.8); (long avg)...

4/22 Session 13-4, Bench Press Warm-ups: Decline DB Press -- 90 x 12 x 2 with 3 drop-sets -- 80 x 12, 70 x 12, 60 x 12; go to 8's next week and...

4/21 Session 13-3, Deadlift Warm-ups: Standing Leg Curls -- 65 x 12 x 2 with 6 drop-sets -- 60 x 12, 55 x 12, 50 x 12, 45 x 12, 40 x 12, 35 x 12;...

4/19 Session 13-2, Press Warm-ups: DB 1-Arm Incline Side Delt Raises -- 30x 12 x 2 with 3 drop-sets -- 24 x 12, 20 x 12, 16 x 12; go to 8's next...