Squat Day - Cycle 4

Squat Day
Cycle 4

Overall Impression:

i was kinda outta wack today....this workout was done on wednesday btw y'all...

ok, so some notes...i need to up my protein intake. im barely having any protein and i think thats not too healthy for me. otherwise im eating a lot healthier.

The Workout:

Squats
- 225 lbs x 1 rep
- 245 lbs x 1 rep
- 275 lbs x 1 rep
- 295 lbs x 0 reps
ok, so i wanted to see if i could nail 295. on paper it looks like i cant. but, i think i can. i made some very stupid basic and silly mistakes.
1.) i took a 45 second break between 275 and 295 whereas my usual breaks ranged no lesser than 2 minutes
2.) i took a shitload of time to unrack the bar because i wasnt concentrating properly
3.) when i stepped back my shoelace was untied and it distracted me. how ****ing riddiculus!!!
so, when i went down, i was fine. nice and smooth. exactly like 275 in fact. but, then on the way up, just at midpoint, i exhaled all my air and ive never done that. the result: i started losing height and i had to deweight the bar on the safety racks! pretty silly mistake. no matter though...such problems do come...next time ill get this.
so the plan for next week: 245 for 5x5 plus a walkout with 295. if that goes well, i will try for 250 for 5x5 the week after and after that i will nail this 295. but im happy because if i hadnt made those mistakes i would've easily scored.

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

Regular Romanian Deadlifts
- 135 lbs x 10 reps x 2 sets

Ab Work
- Lat Pull Down Sit-ups = 80 lbs x 12 reps x 3 sets, 90 lbs x 5 reps x 1 set
- Overhead Plate Side Bends supersetted with Plate Side Bends = 20 lbs x 10 reps x 2 sets for both

Shoulder Prehab Work
- Shoulder Protractions

Military Press Day - Cycle 4

Military Press Day
Cycle 4

Overall Impression:

gym was extremely overcrowded. i did my workout in a hurry because i was really really pressed for time today and in addition to that the whole football team was working out at the same time so all the 15 power cages were taken up. ****!

The Workout:

Seated Dumbbell Shoulder Press
- 55 lbs x 3 reps x 3 sets
smooth and easy

Pull-ups
skipped. no pull-up bar free.

High Cable V-Bar Rows on the Lat Pull Down machine
- 140 lbs x 10 reps x 4 sets
almost everything was to failure

Tricep Exercise
skipped. all the benches were taken up and i didnt want to wait for 10 minutes till they got free.

Ab Work
- Lat Pull Down Sit-ups 80 lbs x 12 reps x 2 sets
- Overhead Side Bends 10 lbs x 10 reps x 2 sets
i didnt want to neglect ab work

Deadlift Day - Cycle 4

Deadlift Day
Cycle 4

Overall Impression:

today was a nice warm day....65F sunny i loved it! so, i think i have my weekly plan more or less laid out here for me:

Saturday OR Sunday: Deadlift Day
Monday: Military Press Day
Wednesday: Squat Day
Friday: Bench Press Day

simple. i like it.

The Workout:

Deadlifts
- 275 lbs x 6 reps
- 275 lbs x 4 reps
- 275 lbs x 8 reps
ok this was a huge mountain of problem today lol....i started out with 275...i got 6 reps with the over-over grip. it was easy work. felt alright too. then, i took a 4 minute rest. got under the 275 again and tried to pull 6 reps as planned (plan was 275x6x3). 3 reps were alright...my focus was too much on the grip. rep 4 was pretty ok. then, on rep 5, just a little before lockout, my grip starts to give way. i panic and drop the bar immediately. then, i rest a good 5 minutes and then i shift to an over-under grip and nail 8 reps with 275....i was very stubborn. i wanted 18 reps total come what may lol...

Bulgarian Squats
- 40 lbs x 8 reps x 2 sets

Glute Ham Raises
- BW x 6 reps x 2 sets

Grip Work
Barbell Curls supersetted with Incline Dumbbell Curls
- 70 lbs x 6 reps x 2 sets and 15 lbs x 10 reps x 2 sets respectively
Seated Dumbbell Curls supersetted with Preacher Curls
- 40 lbs x 5 reps x 2 sets and 30 lbs x 5 reps x 2 sets respectively

Ab Work
- Lat Pull Down Sit-ups = 80 lbs x 10 reps x 1 set
- Over Head Side Bends w/ Plate 20 lbs x 10 reps x 1 set
i was too lazy to do ab work lol..

Bench Press Day - Cycle 3

Bench Press Day
Cycle 3

Overall Impression:

damn this cold!!!

The Workout:

Bench Press
- speed-strength work @ 65% of 1RM with 135 lbs x 2 reps x 6 sets
- 2 second Paused Bench Press 195 lbs x 1 rep
the speed-strength work was cool...my last set of 195 was really bad....i completely lost my groove mid way...but i didnt attempt it again because i wasnt bothered by it...i watched this vid on youtube: EliteFST Bench Press Promo for DVD and i found that point on my bench where the bar feels weightless. it was just a little bit - a very very little bit off where i usually bench. it makes a little bit of a difference - i probably need to exploit it more...oh well, im not too bothered about benching so its alright...

Dumbbell Bench Press
- 50 lbs x 20 reps x 2 sets
this was pretty cool...

Dumbbell Rows
- 70 lbs x 10 reps x 4 sets

Facepulls
- 100 lbs x 12 reps x 2 sets

Ab Work
- Lat Pull Downs = 80 lbs x 8 reps x 3 sets

Squat Day - Cycle 3

Squat Day
Cycle 3

Overall Impression:

today was a good workout....i want to ask someone anyone who is good with diet....my PWO meal was 4 large pieces of pick chicken plus 2 glasses of half and half milk. plain. what did i eat in this meal? protein plus carbs or fats???

The Workout:

Squats
- 225 lbs x 8 reps x 3 sets
- 245 lbs x 1 rep
- 265 lbs x 1
this was tres tiring...shite!

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

Regular Romanian Deadlifts
- 135 lbs x 10 reps
felt awesome!

Ab Work
- Lat Pull Down Sit-ups = 80 lbs x 12 reps x 3 sets
- Overhead Plate Side Bends supersetted with Plate Side Bends = 20 lbs x 10 reps x 2 sets for both

Shoulder Prehab Work
- Shoulder Protractions

Military Press Day - Cycle 3

Military Press Day
Cycle 3

Overall Impression:

im loosing some fat...i think...the double chin is still there though today's workout was alright...i so wasnt in the mood to lift but this semester im not going to slack off like last semester. i have to be focussed and positive.

The Workout:

Seated Dumbbell Shoulder Press
- 50 lbs x 3 reps x 3 sets
this was actually pretty light. i didnt want to go upto 60 (which would've been pretty easy too) because im doing dumbbell bilateral work after a long time and the last time i did this i got a shoulder dislocation so i need to get my confidence back on this. slow and steady is the way for now...

Pull-ups
- Density Training = 5 reps x 8 sets @ 8 minutes
This was exceedingly difficult....i thought it would be easy but shifting from a narrow bar to a thick bar is damn difficult...it will take me a while to get used to this.

High Cable V-Bar Rows on the Lat Pull Down machine
- 140 lbs x 8 reps x 3 sets
close to failure

Tricep Exercise
Skull Crushers supersetted with Bent Arm Dumbbell Pullovers
- 50 lbs x 8 reps x 2 sets and 40 lbs x 12 reps x 2 sets respectively

Ab Work
- Lat Pull Down Sit-ups 80 lbs x 8 reps x 2 sets
Im gonna do more ab work on my squat day next time.

Deadlift Day - Cycle 3

Deadlift Day
Cycle 3

Overall Impression:

i dont like the cold im so not used to it...it really puts me off my groove!

The Workout:

Deadlifts
- 275 lbs x 5 reps x 3 sets
my form was a little off. but, unlike last time i was able to complete all 3 sets. unfortunately, my calluses on my palm almost got ripped off. grip is an issue not because its weak per se but because of the cold...my hands become numb

Bulgarian Squats
- 40 lbs x 8 reps x 2 sets

Glute Ham Raises
- BW x 8 reps x 3 sets

Grip Work
Barbell Curls supersetted with Incline Dumbbell Curls
- 70 lbs x 6 reps x 2 sets and 15 lbs x 10 reps x 2 sets respectively
Barbell curls supersetted with Hammer Curls
- 90 lbs x 2 reps x 1 set and 50 lbs x 2 reps x 1 set respectively

Ab Work
- Lat Pull Down Sit-ups = 80 lbs x 10 reps x 3 sets
- Over Head Side Bends w/ Plate 20 lbs x 10 reps x 1 set