Hybrid

Load Week

Back/Bis

Deadlifts
225x4
275x4
315x4
355x4
315x2

Bent BB Row
135x8
155x8
175x6 (2 more bad form)

Lat Pulldown
8x8
10x8
10x8

CG Cable Row
8x8
10x8
12x6 (2 more w/o good form)

EZ Curls
60x8
60x8
70x10

DB Hammers
25x8
25x8
30x9

Cable Curls
9x10


NOTES:
-OK workout. Deads were alright. Had a like .5 second long pause on the last rep of 355 to slightly regrip because my initial grip was real sweaty (i try to dry my hands out good before griping since I can't use chalk)
-Rest was ok. I need to make a log book. Maybe I'll do that sunday night

Weight was 195 at the gym.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Overload Week

Legs

Squat
135x6
225x6
225x6
245x6
265x7
245x7
185x6

Leg Press
290x6
380x6
470x6
560x8

SLDL
135x6
185x6
225x6

Calf Raises
180x12
180x12
270x12
270x12 (3 second static)
180x12


NOTES:
-Squats were OK. Decent form. The last two sets (245,185) had good deep form. Back felt funny. Didn't hurt, didn't pump, just felt almost uncomfortable. Was weird.
-Leg press had good form on the last set. Had to grrrinndd out taht 8th rep.
-Better form on the SLDL. Was hard.
-Felt burnt. Hardest leg workout in awhile.

Weight was 196 at the gym (wow)

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Shit I forget to post here sometimes.

Overload Week

Shoulders

Clean and Press
135x4
135x4
165x4
185x1, 185x1 (just clean, couldn't get press up), 185x2 (clean and press), 185x1 (just clean)
135x4

Standing BB Military
95x6
115x6
135x6 (x1 push press afterwards)

DB Military
50x6
60x6
70x6

DB Shrugs
100x6
120x6

Decline Situps
BWx12
5x12
BWx12
5x11


NOTES:
-Upset about the clean and press. I should have gotten all three. Quads were just burnt, and I wasn't explosive enough on the second rep.
-Other than clean and press, pressing was pretty good. Hit PRs (all time) on db and bb.
-Decline situps were decline situps. I always fart on them (the last few)


Weight was 194 at the gym.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

I was way too busy to post my workout friday, and couldn't get to a computer saturday and sunday.

Cruise Week

ATG Squat
135x6
185x6
225x6
245x6

Leg press
290x10
380x10
490x10

Laying Ham Curls
4x10
6x10
7x6
4x4

Calf Raises
180x12
270x12
270x12
180x15 (with 3 second static)
180x8

Plate Pinches
3 five plates x10s
3 five plates 5x25s
3 five plates 5x25s

OverUnder Static Holds
315x10s
145x8s
315x10s
215x15 (over-over)


NOTES:
-Easy workout. Form on squats was good, with nice slow reps. Nice and deep. Same for leg press
-Ham strings were alright. Failed so I didn't a little more. Not too worried about the failure.
-Did a small amount of grip work. I'll need to keep doing it


Weight was 195 at the gym.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Cruise Week

Chest/Tris

DB Incline
60x10
70x10
80x10

Flat BB Bench
3x135x10

Dips
BWx8
BWx9

CG Bench
95x10
95x10

Skullcrushers
70x8
70x7

NOTES:
-Didn't get much sleep because I had an 8 A.M. class plus a bio test (stayed up studying). So I felt extra-beat (still kinda sore/achey from last week). So basically this workout sucked. I gassed out hard, so I decided not to push it too much since this is cruise wekk
-Failure was hit on skullcrushers, and was close on dips. That's why there's only two sets.

Weight was 194 at the gym.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Been busy... thursday no big notes really... did 155x4 (if i remember, it wasn't much more) on the clean and press.

Cruise Week

Back/Bis

Deadlifts
225x4
275x4
335x4
315x1 (held it uptop for grip work)

Lat Pulldowns
7x10
9x10
9x8 (with good form, 2 with just alright)

Bent Rows
135x10
135x10
155x10

CG Row
8x10
10x10

EZ Bar Curls
60x10
60x10
70x10

DB Hammers
25x10
20x10
20x10



NOTES:
-Ok workout. Need to get my grip better. Shins and knee cap bled during deads, so I might need to start taping them or something...
-Everything else was just eh. My shoulders are hurting, but I think it's from the Accutane.

Weight was 194 at the gym

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load Week

Legs

Squats
135x6
185x6
225x6
255x6
275x5
225x4

Leg Press
380x8
470x8
560x8

SLDL
135x8
195x8
235x8

Calf Raises
180x12
180x12
270x12 (3 second static)
270x11



NOTES:
-Really disappointed on the squats. On a side note, i've noticed that I'm basically going ATG. So I might just start going the whole way (the last 225 was ATG, and all others are really close)
-Everything else was eh. I thought I could get more reps on leg press but I was tired.

Weight was 195 at the gym.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load Week

Chest and Tris

Flat BB Bench
135x8
135x8
155x8
185x4
135x4

DB Incline
60x8
70x8
70x8

Dips
BWx8
BWx8

CG Bench
95x8
115x7

Skullcrushers
60x8
70x8
80x4


NOTES:
-Flat bench sucked.
-So did the rest of this workout.

Weight was 194 post-racquetball

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load Week

Shoulders

Clean and Press
95x4
135x4
155x4
175x5

DB Military
50x8
60x8
70x6

Cable Side Laterals
1x8
2x8
2x8

Decline Situps
BWx12
5x12
10x12
15x6


NOTES:
-Disappointing workout. I felt good about the 175 till I realized I should have laoded up 185. I probably had another rep in me though if I really breathed and slammed it.
-Wanted more on DB Press


Weight was 192.5 in the gym

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Way overdue for a post...

Well, last week was overload week. I was at the gym each day as scheduled (and I did my back load day on saturday).

Lifts were shit. I squatted 265x5, benched 80x8 (I couldn't even get the 90s up...), and deaded 365x3. No improvements, infact, I de-improved.

Granted, I was on spring break so my diet was far from optimal. But I did have some good meals.... I had tons of rest and I still lifted like shit.

This week I've been doing my cruise week.... I felt horrible monday, and not too good yesterday. Granted I didn't sleep much.... I guess I just over trained somehow. Bad diet + punishing myself for horrible compounds probably killed me. Stupid move, I know.

What I'm surprised is how easily I over trained. Just shows me how important diet is (as a training dietician, i should know that lol). Still...

I'm cleaning up my diet alot this week, and hopefully for awhile. Only one day I've had any "dirty" food.

I'm also thinking about a new routine. We'll see. Porbably won't post this week much more. Who knows though, I might.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load Week 1

Legs

Squats
135x6
185x6
225x6
265x6
265x3

Leg Press
380x8
470x8
560x11

Laying Ham Curls
5x8
7x8
8x4

One Knee Leg Curls
90x7
50x8

Calf Raises
180x12
180x12
230x8 (3 second static)
180x8



NOTES:
-On the second set of 265 squats, I felt my lower back make a weird twing, so I decided it'd be better to back off. It doesn't hurt at all, but it was a weird feeling. I'm considering buying a belt for squats now...
-Everything else was alright. I really pushed the leg press, since I had to back off on squats.

Weight was 194.5 at the gym.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load Week

Chest/Tris

Flat BB Bench
95x8
135x8
155x8
185x8
185x4

Incline DB Bench
60x8
70x8
80x7

Dips
BWx8
10x8
25x7

Skullcrushers
60x8
70x8
80x4

CG Bench
85x8
105x8
125x7


NOTES:
-Benching actually didn't feel bad this week. Maybe I just overtrained it. I could have put up another rep on the incline DB (it should be noted I was slightly less incline because it was a different bench) but I didn't want to hit failure. I did a slow negative on the 7th to make sure I hit it right.
-Rest of the workout was alright.

Weight was 195 at the gym

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

I really am a piece of shit at updating these...

Thursday nothing big. Decided to do military instead of c&p because my backs been feeling funny. Got around 135x6 on military... had to use a different bar.

Friday decided to deadlift heavy but removed any other lower back stabilizer (basically just bent rows). Deaded 365x3 again... I'm going to start deadlifting for 6 reps to try to get past this plateau.

Now onto today...

Load week (2)

Legs

Box Squats
135x6
185x6
225x6
255x6
265x7
225x6

Leg Press
360x8
450x8
540x8
630x8

Laying Ham Curls
5x8
6x8
7x8
7x4
4x4

Calf Raises
180x12
270x12
270x9 (3 second static)
270x9
180x12


NOTES:
-Decided to try box squats because normal squats seem to tweak my back... Hopefully this will help my power and help clean up my form. I might try a belt eventually and just see if that helps. I know some people require a belt for their work sets, but I don't want to be one of them lol.
-The rest was OK. Weight is way up. IDK why. I think it'll go down. The last two days i've been drinking water like a tank (thirsty all the time).


Weight was 196

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load Week

Chest/Tris

Incline DB Bench
60x8
75x8
95x5
65x3

Incline BB Bench
95x8
115x8
135x8
135x8

Dips
BWx8
10x8
25x8

CG Bench
95x8
115x8
125x6

Skullcrushers
60x8
70x8
70x5



NOTES:
-I was going to go for the 90s, but I decided to try out the 95s because although I got 5 hours of sleep I felt good. I stalled where I've always stalled, but at least I'm back up to that amount.
-I decided to do incline barbell bench. It actually felt good. I had remembered not liking it, but I played around with form till I felt it.
-I was gassed after the incline pressings.

weight was 194

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Overload Week (kinda)

Legs

Box squats (on bench)
135x6
185x6
225x6
265x6
135x6

Leg Press
360x6
450x6
540x6
600x8

SLDL
155x5
205x5
245x5

Calf Raises
180x12
180x12
270x8
290x8
180x6



NOTES:
-Squats were eh. Didn't improve much.
-Leg press was good.

Weight was 194.5

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali