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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..
