Deadlift Day - Cycle 6

Deadlift Day
Cycle 6

Overall Impression:

my eating habits are atrocious! so, im guessing that i mostly undereat 99% of the time but over the course of friday and saturday this is what ive managed to gulp down (and its not all healthy - infact, barely anything is healthy for me):
3 16 oz steaks
3 tubs of ice cream
2 huge servings of chips and queso
sushi
2 cheese quesadillas
jeez...i need to stop eating so much utter junk!

as for today's workout, i think it went well. its still a back-off week so deads were not done with high volume at all. i also took a whole bunch of videos.

The Workout:

Deadlifts
- 270 lbs x 5 reps
today was a back-off day. got in everything nice and easy.

Bulgarian Squats
- 50 lbs x 10 reps x 2 sets

Glute Ham Raises
- BW x 10 reps x 2 sets
- BW x 8 reps x 1 set

Ab Work
- Hanging Leg Raises = BW x 15 reps x 2 sets
- Front Plate Squats = 25 lbs x 10 reps x 2 sets

Grip Work
- Wrist Roller work with 25 lbs

Bench Press Day - Cycle 5

Bench Press Day
Cycle 5

Overall Impression:

weather is awesome today....70-81F. i love this. been carrying a stop watch to the gym off late

The Workout:

Bench Press
- speed-strength work @ 75% of 1RM with 155 lbs x 2 reps x 6 sets
- Incline Close Grip Bench Press = 165 lbs x 4 reps
strength-speed work was alright. rested 60-70 seconds between sets. Incline CGBP was pretty cool. i just wanted to change things. im bored of flat bench pressing.

Pull-ups
- 8 reps + 7 reps + 5 reps = 20 reps
3 sets to failure all with over 3 minute rest intervals.

Skull Crushers and Bent Arm Pull-overs Superset
- 50 lbs x 5 reps x 5 sets and 50 lbs x 5 reps x 5 sets respectively
slow tempo overall. heavy focus on negatives for the bent arm pull-overs. it was a good workout.

Ab Work
skipped...i was lazy (damnit!)

Squat Day - Cycle 5

Squat Day
Cycle 5

Overall Impression:

so...third workout day in a row..
sunday = morning workout deadlifts
monday = early early morning workout military press
tuesday = late late evening workout squats

why? im gonna be neck deep in work for the next 2 days and i dont want to miss my squat day or carry it forward...so well, tried to cram it in today. it was a good workout IMO.

The Workout:

Squats
- 245 lbs x 5 reps x 2 sets
- 225 lbs x 6 reps x 2 sets
- 185 lbs x 8 reps x 2 sets
- 135 lbs x 5 reps x 1 set
245 for 5x5 was the original goal but something was a bit off today...my foot placement or the way i was lowering the bar - i dunno what but it wasnt as it should have been. so, i did only 2 sets of 245 and then stripped the bar to 225 and the like. good workout though.

Unilateral Romanian Deadlifts
- 65 lbs x 6 reps x 2 sets

Regular Romanian Deadlifts
- 135 lbs x 10 reps x 1 set

Ab Work
- Hanging Leg Raises = BW x 12 reps x 2 sets
- Front Plate Side Squats = 25 lbs x 8 reps x 2 sets

Shoulder Prehab Work
- Shoulder Protractions

Military Press Day - Cycle 5

Military Press Day
Cycle 5

Overall Impression:

first day of EDT-type work...pretty good...worked up an insane sweat...i think the entire area i was working at looked like someone had taken a shower at lol...

The Workout:

Seated Dumbbell Shoulder Press
- 55 lbs x 3 reps x 3 sets
same as last time

EDT Training for Time Block = 15 minutes
- Flat Dumbbell Press @ 55 lbs = 8 + 8 + 6 + 6 + 5 + 5 + 5 = 43 reps total
- Dumbbell Rows @ 55 lbs = 10 + 8 + 8 + 10 + 8 + 6 + 10 = 60 reps total
Good workout. i think this will help a lot with hypertrophy. atleast, i want it to help with hypertrophy.

Facepulls
- 100 lbs x 10 reps x 2 sets
nice!

Ab Work
- Lat Pull Down Sit-ups = 80 lbs x 8 reps x 2 sets
- Overhead Side Bends 10 lbs x 5 reps x 1 set
i am lazy lol...

Deadlift Day - Cycle 5

Deadlift Day
Cycle 5

Overall Impression:

cool workout. i need to get in more food pre workout. my pre workout meal was just milk and whey. shite! good workout though...

The Workout:

Deadlifts
- 250 lbs x 5 reps x 2 sets
- 135 lbs x 6 reps
today was a back-off day. got in everything nice and easy. i used a snatch grip for 135x6.

Bulgarian Squats
- 50 lbs x 8 reps x 2 sets

Glute Ham Raises
- BW x 10 reps x 3 sets

Ab Work
- Hanging Leg Raises = BW x 15 reps x 2 sets
- Front Plate Squats = 25 lbs x 8 reps x 2 sets
so on squat and deadlift day i will be doing Hanging Leg Raises & Front Plate Squats and on military press and bench press day i will do Lat Pull Down Sit-ups & Overhead Side Bends. a note about this exercise: if you hold the plate in front of you down on the Front Plate Squats in the bottom position for 5 seconds and then you come up, your abs get jacked!!! lol

Grip Work
- Static Holds + Shrugs = 135 lbs x 10 reps x 2 sets
- Medium Fat Bar Static Holds = 115 lbs x 2 sets
this was pretty intense because i held the bar till failure...

EDT Influence

ok so some new changes to my current program....

im going to be incorporating some Escalating Density Training principles on my upper body days.

right now, this is my exercise selection for bench press day and military press day:

Military Press Day
Press
Pull-ups Density Training
High Pulley Cable Rows
Tricep Work

Bench Press Day
Bench
Dumbbell Press
Dumbbell Rows
Facepulls

this will now be changed into:

Military Press Day:
Press
EDT with Dumbbell Rows and Dumbbell Bench Press for 15 minutes
Facepulls

Bench Press Day:
Bench
Pull-ups Density Training
Tricep Extensions and Bent Arm Pull-overs superset

this is how my training will be from next week....its just a bunch of small small changes...

Bench Press Day - Cycle 4

Bench Press Day
Cycle 4

Overall Impression:

got 5 hours of sleep last night. woke up @ 6 and hit the gym @ 7. it was fucking cold again and all i had on was a t-shirt and shorts (it was 31F)....workout was good though...i fucking need to rework my diet....perhaps i should change that to "i need to actually start eating good food" LOL

The Workout:

Bench Press
- speed-strength work @ 70% of 1RM with 145 lbs x 2 reps x 6 sets
- 2 second Paused Bench Press @ 90% of 1RM with 185 lbs x 2 reps
short and simple.....the strength-speed work was tres easy.

Dumbbell Rows
- 80 lbs x 10 reps x 3 sets
- 80 lbs x 5 reps
- 80 lbs x 3 reps
I tried to video tape this damn exercise and i forgot on the first 3 sets of 10 reps, so i went and tried for 5 reps but i couldnt get it to work. so, i did the last 3 reps again and this time the damn camera actually worked!!!

Dumbbell Bench Press
- 70 lbs x 6 reps x 2 sets
scary shit...im gonna reduce the weight to 60 and do 2x12 or something next time...

Facepulls
- 100 lbs x 12 reps x 1 set
i was lazy

Ab Work
skipped :P