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Squat Day
Cycle 17Overall Impression:
diet today was absolutely horrible. i hadn't eaten any protein whatsoever before my workout. all i had was 50 grams of whey 20 minutes before my workout. oh well...im gonna hog tonight 
The Workout:
Mobility Drills
i was feeling very very sluggish. my hammies were/are still sore from deads and they were sore from last weeks squats too..so i've kinda had sore hammies for a week now. its not VERY sore but its quite sore - sore enough for me to do lots of mobility drills before i could do some dynamic stretches.
Overhead Squats
i think i am getting more and more flexible. perhaps in 1-2 weeks i will be able to nail this.
Front Squats
- bar x 5 reps
- 135 lbs x 5 reps
- 185 lbs x 2 reps
the 185 lbs set was killer.
Deep Squats
- 225 lbs x 1 rep
- 275 lbs x 2 reps
- 285 lbs x 2 reps
- 265 lbs x 2 reps x 5 sets
- 225 lbs x 7 reps
so here is what i did today. because i was feeling sluggish i knew in no way was i going to be able to do 275x3x3 today. and i have been trying to do 275x3x3 for the last 5-6 weeks. therefore, i decided to try and set a rough 2RM for today and then do some singles and doubles @ 90% of my 1RM. so, i did 275x2 and it felt kinda ok. not too difficult. so i added 5 lbs a side and shot for 285. i got 2. but i kinda good-morninged the weight on the second rep. so, i took 295 as my 1RM for today and decided to do doubles @ 90% = 265 lbs for 5 sets. i have progressed quite a lot in the last 6 weeks because on week 11/ cycle 11 i did 255x2x4 and it was hard as hell. so i guess the mobility drills, different squat variations, etc are helping me out. everything good comes in small dozes 
i did the 225x7 set as a back-off set.
Squat Walk-out
- 315 lbs
i wanted to see if i could walk out 315 lbs. i did. it felt great. i know last summer when i tried to do this it was hard as hell. but not this time. im happy.
Ab Work
- Overhead Plate Sidebends = 10 lbs x 10 reps x 2 sets
- Planks = @ 1 minute x 2 sets
Grip Work
- Barbell Curls = 65 lbs x 5 reps x 2 sets
Military Press Day
Cycle 17Overall Impression:
the military press part of the workout was really shitty. i wasn't in the mood to workout to begin with...however, i kinda enjoyed it after the pressing work.
The Workout:
Standing Barbell Military Press
- 150 lbs x 3 reps
- 150 lbs x 2 reps
- 150 lbs x 1 rep
- 135 lbs x 5 reps
my reps were really really slow and sluggish. the bar seemed to take forever to move.
Hammer Grip Chin-ups
- 8 reps + 7 reps = 15 reps
High Pulley Cable Rows
- 140 lbs x 6 reps x 4 sets
- 100 lbs x 12 reps x 1 set
Barbell Rows
- 135 lbs x 8 reps x 2 sets
Facepulls
- 70 lbs x 10 reps x 1 set
Ab Work
- Hanging Leg Raises = 10 reps x 2 sets
- Overhead Sidebends = 10 lbs x 10 reps x 2 sets
Deadlift Day
Cycle 17Overall Impression:
ate a decent meal before i went into the gym
The Workout:
Mobility Drills
as usual...
Snatch Grip Deadlifts
- 195 lbs x 6 reps x 3 sets
first set looked easy. good thing i didn't take 205 (which is what i had wanted to originally) because the last 2 sets were HARD.
Rack Deadlifts
- 245 lbs x 6 reps x 2 sets
sort of difficult...
Glute Ham Raises
- 8 reps x 2 sets
Ab Work
- High Incline Planks @ 1 minute, 30 seconds
- Hanging Leg Raises = 5 reps x 2 sets
For hanging leg raises i focussed on holding my feet in front of me for a good 3-4 seconds.
Grip Work
- Plate Pinch = 25 lbs x 25 seconds and 25 lbs x 15 seconds on second attempt
- Farmers Walk @ 70 lbs
- Barbell Curls = 75 lbs x 5 reps x 2 sets
Press Assistance Day
Cycle 16Overall Impression:
cool workout
The Workout:
Pull-ups
- 4 reps x 5 sets @ 5 minutes
pull-up count so far is 20
Superset 1
- Flat Dumbbell Bench Press = 40 lbs x 12 reps x 2 sets, 45 lbs x 12 reps x 2 sets
- Pull-ups = 3 reps x 4 sets
pull-up count is 32 so far (20 + 12 = 32)
Superset 2
- Pull-ups = 3 reps x 3 sets
- Standing Unilateral Dumbbell Shoulder Press = 40 lbs x 8 reps x 2 sets
pull-up count is 41 (32 + 9 = 41)
Ab Work
- a HUGE ab circuit of 4-6 exercises for 5-15 reps per exercise
Squat Day
Cycle 16Overall Impression:
i've had a busy week so far....i didn't get a chance to workout yesterday and i had decided to do squats and pull-ups tomorrow..however, a neat window of opportunity presented itself today so i seized it and decided to squat 
i have a bunch of vids from almost everything i did today...will upload them in a bit...maybe later tonight but quite likely tomorrow.
The Workout:
Mobility Drills
bunch of stuff...
Overhead Squats
worked on form on technique. stopped at different heights and used different grips.
Box Squats
- 245 lbs x 3 reps x 3 sets
this was kinda hard. i wish id rested more in between the warm-ups. would've helped a ton.
Safety Bar Squats
- 205 lbs x 5 reps x 2 sets
everytime i do this exercise i end up being damn sore in my quads around the knee area...arg.
Unilateral Romanian Deadlifts
- 45 lbs x 8 reps
- 65 lbs x 8 reps
Ab Work
- Hanging Leg Raises = 10 lbs x 8 reps x 3 sets
- Bar Roll Outs = 6 reps x 3 sets
- High Incline Planks = @ 1 minute
Grip Work
- static holds
Military Press Day
Cycle 16Overall Impression:i so didn't feel like working out today...my diet yesterday was really bad and so was today.
The Workout:Standing Barbell Military Press
- 145 lbs x 3 reps x 3 sets
this was actually a lot harder than i thought it would be. i also didn't warm-up like normal.
Cable Rows
- 140 lbs x 10 reps x 4 sets
double progression!
Dumbbell Rows
- 70 lbs x 8 reps x 2 sets
im glad i reduced the weight on this. my form was a lot better than last week. very little torso movement.
Lat Pull Downs
- 100 lbs x 10 reps x 2 sets
Facepulls
- 70 lbs x 10 reps x 1 set
Ab Work
- Hanging Leg Raises = 10 lbs x 6 reps x 2 sets
- Plate Sidebends = 45 lbs x 10 reps x 2 sets
Deadlift Day
Cycle 16Overall Impression:
today was a pretty shitty workout on the whole.
The Workout:
Mobility Drills
i did a whole bunch of mobility drills to work on hip flexibility and mobility issues which i have recently built up.
Snatch Grip Deadlifts
- 185 lbs x 6 reps x 3 sets
felt pretty ok. after the mobility work my hips were feeling a lot better so i was able to do these with better form that before.
Rack Deadlifts
- 315 lbs x failure x 3 attempts
- 225 lbs x 6 reps x 2 sets
this is a new exercise for me. i havent done these ever. i set the bar at the lowest level on the platform but unfortunately im so short that it came to rest just above my knees. so i got a small platform and stood on top of it. now the bar was at my knees or a little under. 225 lbs felt a lot easier than 315.
Glute Ham Raises
- 8 reps x 2 sets
Ab Work
- Hanging Leg Raises = 5 lbs x 12 reps x 2 sets
- Overhead Plate Sidebends = 10 lbs x 12 reps x 2 sets
Grip Work
- Dumbbell Curls = 40 lbs x 2 reps x 2 sets
- Barbell Curls = 65 lbs x 5 reps x 2 sets
Press Assistance Day
Cycle 15Overall Impression:
i didnt feel like working out initially but decided to nonetheless because i didnt want to skip a workout. i have a clean record for this month and i want to keep it like that
The Workout:
Pull-ups
- 5 reps x 3 sets
pull-up count so far is 15
Superset 1
- DE Bench Press @ 50% = 95 lbs x 3 reps x 3 sets
- Pull-ups = 3 reps x 3 sets
pull-up count is 24 so far (15 + 9 = 24)
Superset 2
- Pull-ups = 3 reps x 4 sets
- Standing Unilateral Dumbbell Shoulder Press = 35 lbs x 12 reps x 4 sets
pull-up count is 36 so far (24 + 12 = 36)
Triset 1
- Dips = 8 reps x 2 sets
- Pull-ups = 2 reps x 2 sets
- Bent Arm Pullovers = 50 lbs x 8 reps x 2 sets
pull-up count is now at 40 (36 + 4 = 40) YAY!!!
Ab Work
- Lat Pull Down Sit-ups = 80 lbs x 6 reps x 2 sets
- Overhead Plate Sidebends = 10 lbs x 6 reps x 2 sets
Squat Day
Cycle 15Overall Impression:
i havent had much sleep over the last few weeks....good news is that the semester ends in 4-5 weeks
The Workout:
Overhead Squats
- broomstick x 3 reps x 4 sets
worked on form. i still have a LONG way to go.
Front Squats Squats
- bar x 5 reps
- 135 lbs x 3 reps x 2 sets
- 185 lbs x 1 rep
these hurt my front shoulders but ill hopefully toughen up on them
Deep Squats
- 225 lbs x 2 reps
- 275 lbs x 3 reps x 2 sets
- 275 lbs x 2 reps
these deep squats were pretty hard. i should've nailed 275x3x3 but on the last set after the 2nd rep i lost confidence so i racked it. oh well..next time.
Regular Romanian Deadlifts without lockout
- 135 lbs x 8 reps x 2 sets
Ab Work
- Hanging Leg Raises = 5 lbs x 10 reps x 3 sets
- Front Plate Squats and Bar Roll Outs superset = 25 lbs x 8 reps x 2 sets and 6 reps x 2 sets respectively
Grip Work
- Dumbbell Curls = 40 lbs x 2 reps x 3 sets
Military Press Day
Cycle 15Overall Impression:
my traps were sore as hell today. i hate muscle soreness. I am shocked that they were this sore. not good.
The Workout:
Standing Barbell Military Press
- 155 lbs x 2 reps x 5 sets
- 115 lbs x 6 reps x 1 set
this was a really challenging session. my max on this lift has so far been 160 so i was doing 97% of my 1RM for doubles...
Cable Rows
- 130 lbs x 10 reps x 3 sets
simple linear progression here...
Dumbbell Rows
- 80 lbs x 7 reps x 2 sets
added 1 rep to both sets...im gonna back down on the weight next week and do 2-3 sets of 8-10 reps with 70 lbs.
Incline Dumbbell Flyes
- 10 lbs x 10 reps x 1 set
i havent done this exercise in so long i just wanted to see what it felt like...i took only 10 lbs because im cautious about my shoulder...anyways, this is a boring exercise...im gonna do a secondary press exercise next week. probably unilateral dumbbell flat bench press.
Facepulls
- 70 lbs x 10 reps x 1 set
Ab Work
skipped 
Deadlift Day
Cycle 15Overall Impression:
this is a questionable workout. either it was very very good or really shitty. time will tell.
The Workout:
Deadlifts
- 320 lbs x 2 reps x 5 sets
- 185 lbs x 7 reps x 1 set
got all 5 sets for doubles this time...unlike last time where i got 320x2x3, 320x1x2...so im happy. but form is questionable. i might do a deload workout next week...
Unilateral Box Squats
- 8 reps x 2 sets
Hyperextensions
- 8 reps x 2 sets
- Static Hold @ 1 minute
Ab Work
- Lat Pull Downs = 80 lbs x 12 reps x 2 sets
- Bar Roll Outs = 10 reps x 1 set
Grip Work
- Barbell Curls = 70 lbs x 5 reps x 2 sets
Press Assistance Day
Cycle 14Overall Impression:
so...ive decided to rename the bench press day to "Press Assistance Day" as it seems more appropriate 
i had a good workout on the whole. i weighed myself in today morning completely unfed and after i took a huge dump and i was 178. when i went to the gym in the evening and weighed myself post workout i weighed in at 183. i guess i ate a lot of food yesterday. but good news is that the extra weight is looking good
The Workout:
Close Grip Bench Press
- bar x 10 reps
- 135 lbs x 3 reps
- 155 lbs x 3 reps
- 175 lbs x 3 reps
- 185 lbs x 2 reps
- 195 lbs x 1 rep
im just doing this exercise to remember some motions of the flat bench press.
Pull-ups
- 5 sets x 5 reps
i focussed on putting my feet out ahead of me and to hang in a neutral position.
Standing Unilateral Dumbbell Shoulder Press superset with Lat Pull Downs
- Unilateral Presses = 30 lbs x 15 reps x 2 sets
- Lat Pull Downs = 100 lbs x 15 reps x 2 sets
Dips superset with Lying Dumbbell Extensions
- Dips = 8 reps x 3 sets
- Lying Extensions = 15 lbs x 8 reps x 3 sets
i should've stuck to bent arm pullovers today as my second exercise in the superset.
Ab Work
- Plank Test from 8 inch platform feet elevated @ 1 minute 30 seconds
- Lat Pull Down Sit-ups = 70 lbs x 10 reps x 1 set
Squat Day
Cycle 14Overall Impression:
i took a 15 minute nap before my workout and i think it did me good....it was a long grueling workout.
The Workout:
Low Box Squats
- 225 lbs x 5 reps x 3 sets
last time i had done 225x3x3 so i increased the reps per set by 2. it was pretty hard...
Safety Squat Bar Squats
- bar x 5 reps
- 115 lbs x 5 reps
- 155 lbs x 3 reps
- 215 lbs x 2 reps
- 245 lbs x 3 reps
this is the first time ive used this bar. it was pretty cool. i think i went really really low on these. i have a vid which i will upload shortly...nonethless, 245 was hard and i think i kinda good-morning'd it up on the last rep lol...
Regular Romanian Deadlifts without lockout
- 185 lbs x 6 reps x 2 sets
im doing heavy RDLs after a long time....pretty difficult...
Ab Work
skipped
Grip Work
skipped
Military Press Day
Cycle 14Overall Impression:
i have soooo much studying to do!!! shit....
The Workout:
Standing Barbell Military Press
- 150 lbs x 2 reps x 5 sets
- 135 lbs x 4 reps
pretty cool. i am on track. next week will be a difficult week though.
Cable Rows
- 120 lbs x 10 reps x 3 sets
felt awesome
Dumbbell Rows
- 80 lbs x 6 reps x 2 sets
Low Incline Dumbbell Bench Press
- 65 lbs x 6 reps x 2 sets
i am so bored of pressing work...i dunno why but i really wasnt in the mood to do these today. its like i was just bored.
Facepulls
- 50 lbs x 8 reps x 2 sets
Ab Work
- Hanging Leg Raises = 10 lbs x 10 reps x 2 sets
- Overhead Plate Side Bends = 15 lbs x 10 reps x 1 set
Deadlift Day
Cycle 14Overall Impression:
shitty workout
The Workout:
Deadlifts
- 320 lbs x 2 reps x 3 sets
- 320 lbs x 1 rep x 2 sets
my ass was sore and had not recovered from the last squat session. i didnt feel like lifting weights. i had woken up with a headache and high fever. still, i went to the gym. i do not know why this was so difficult. 315x2x5 had been easy last week. but on the warm-ups even 225 seemed too heavy.
Unilateral Box Squats
- 10 reps x 2 sets
Hyperextensions
- 10 reps x 2 sets
- Static Hold @ 1 minute
Ab Work
- skipped
Grip Work
- skipped
Bench Press Day
Cycle 13Overall Impression:
another bench press type day. from next week onwards i will be refering to this day as pull-up day. or perhaps accessory upper body day. or perhaps triceps day. maybe back and triceps will be the best example. nah...im sticking with upper body assistance work day
The Workout:
Seated Unilateral Dumbbell Shoulder Press
- 35 lbs x 20 reps
- 35 lbs x 12 reps
- 35 lbs x 10 reps
pretty hard...damn!
Pull-ups
- BW + 25 lbs x 3 reps
- BW x 3 reps
i really didnt feel like doing these and the set with 25 lbs on me was hard as hell and really put me off wanting to do any more work. lol...
Skull Crushers and Bent Arm Pull-overs Superset
- 70 lbs x 6 reps x 3 sets and 50 lbs x 7 reps x 3 sets respectively
nice!
Ab Work
- Lat Pull Downs = 70 lbs x 10 reps x 5 sets
tiring
Shoulder Prehab Work
- Protractions using Push-up plus
Squat Day
Cycle 13Overall Impression:
so i went in at 11:00 pm tonight to workout thinking the gym must be empty...guess what? it was FULL!!! 
what are the chances of THAT?
so....i went in today to the gym around 4:00 pm but i was worried and stressed about too many things. i guess this must be a sign that ive wizened up a bit but i decided not to workout after warming up till 225 because i know that whenever i am in those distracted moods i always injure myself. so i decided to go back. anyways, i finished doing what i had to do, felt relieved and decided to hit the gym. i am glad i came back to the gym at 11:00 pm inspite of so many people being there.
The Workout:
Deep Squats
- 275 lbs x 3 reps
- 275 lbs x 2 rep
- 275 lbs x 1 rep
- 225 lbs x 3 reps x 3 sets
- 185 lbs x 5 reps
So.....i decided to squat properly today with heavier weights. nailed 275. felt really easy. next time goal is to get 3,3,1. then the time after i want a clean 275x3x3. if i get that, it means i am back where i used to be strongest on the squat: 295x4. however, i doubt ill be taking 295 for a while...im just too lazy
Regular Romanian Deadlifts without lockout
- 95 lbs x 12 reps x 2 sets
focussed a bit more on form here
Ab Work
- Hanging Leg Raises = 20 lbs x 8 reps x 2 sets
- Overhead Plate Side Bends = 10 lbs x 10 reps x 2 sets
The hanging leg raises were a bit hard. i wasnt able to lift my feet completely to shoulder level without having to use momentum. im gonna reduce the weight to 5 lbs next time.
Grip Work
- Incline Dumbbell Curls = 35 lbs x 6 reps x 2 sets
- Hammer Curls = 35 lbs x 5 reps x 2 sets
i hate this type of bicep work..
