6/22: rowing, 30mins, 6200m, 15s/m

6/23/22:
2ct Pause LBBS:
225x4 @7
235x4 @8
245x4 @9
225x4x3 @7. 5, 8, 9

Tng Bench:
165x4 @7.5
170x4 @8.5
175x3 @9.5
160x4x3 @7.5, 8, 8.5

CG Incline:
95x10x4

Pullups: 18 sets of 3 throughout

Time: 90m
SRPE: 8

Was humid as hell kinda dragged ass. Disappointed in the 175 attempt. Figured it was there after Tuesday.

Mogged by some 150lb college kid hitting 195x7x4 on bench.

Doing a pivot week this week. Next week going to start the BBM hypertrophy template. Only rule I have is all myorep stuff will be on machines.

Monday: rowed for 30mins. Managed 6600m, a PR.

Today:
HBBS:
165x10
185x10x2

Not bad.

DB Bench:
50s x8
50s x10x3

RDL:
225x10x2

These were easy but i already know hammies will be hurting.

Pivot week didn't go as planned. Had been fighting a bug and then after I did 10k on the rower in about 48mins on Weds I was feeling lousy. Not too bad. Did some KB workouts at home that's it. Hit 10 reps each arm on the 24kg press which is a decent gain from when I was doing exclusively KBs.

Independence Day: hypertrophy w1d1
HBBS w/belt:
185x6 @5
195x6 @6.5
215x6 @7
225x6x2 @8,8

Press w/belt:
100x6 @6
105x6x3 @7.5, 8, 9

Press continues to suxz0r.

Myoreps: Hammer Strength Chest Press:
90x14
90x4, 4, 3

Pullups: 11 sets of 4 thought sesh.

Time: 1hr
Srpe: 6

7/5/22: w1d2

DL w/belt:
295x6
305x6
315x6x2 @8, 8

Bench:
145x6
150x6
155x6x2 @8.5, 9.5

Leg Press: myoreps
365x14
365x5, 5, 5, 2

Coulda done more but deep burn in muh vmo

Bis and Tris

10 sets of 4 pull-ups throughout

Time: 75m
Srpe: 7

Humid as hell

Oh shoot haven't updated in a while.

Will back fill last week's days later. I did yoga weds, lifted Thurs and Fri, and rowed for 30mins on Saturday.

Today: w2d1
HBBS w/belt:
205x6 @5.5
215x6x2 @6.5, 7
225x6x2 @7.5, 8

Press w/belt:
95x6 @6
100x6x2 @7, 7.5
105x6x2 @8, 8.5

Myoreps: hammer strength chest press:
90x15
90x5,5,5,4

Honestly mighta only been two sets of 5.

Pullups: 12 sets of 4 throughout.

7/12/22: w2d2

DL w/belt:
295x6 @5.5
310x6x2 @7, 7
320x6x2 @8, 8.5

I might have done 7 reps last set.

Bemch:
140x6 @6
145x6 @7
150x6x3 @7.5, 8.5, 9

Fatigue is real.

Myoreps: leg press
365x15
365x5, 5, 5, 5, 4

Pull-ups: 11 sets of 4 throughout

Time: 80mins (took dumb long breaks during bench
Srpe: 7.5

7/14/22: w2d3

HBBS:
185x8
195x8
205x8x3

Incline:
110x8
115x8
120x8x3

Myoreps: hammer strength shoulder press:
70x16
70x5x5

Felt too light.


7/16/22:
2" def dl:
275x8x2
285x8x2

Brutal

Bench:
125x8 @5.5
135x8x4 about @8.5 on last set

Myoreps: vhandle cable row
120x15
120x5x4, x4

7/18/22: w3d1

HBBS w/belt:
215x6 @6
225x6x2 @7
235x6x2 @8, 8.5

Press w/belt:
95x6 @6.5
100x6 @7.5
105x6x2 @8.5, 9.5
95x6 @7.5

Press is in the shitter.

Myoreps: hammer curl chest press
90x16
90x5, 5, 5, 5, 4

11 sets of 4 pull-ups throughout

7/19/22: w3d2

DL w/belt:
295x6 @6
310x6x2 @7, 7
325x6x2 @8.5, 9

Overextended a bit.

Bench:
140x6 @5.5
145x6 @6.5
155x6 @9
150x6x2 @8,8

Hmm. First two felt so good.

Myoreps: leg press
405x14
405x5,5,5,5,2

Pull-ups: 10 sets of 4 throughout.

Saw one guy pull 6 plates for a triple.

7/21/22: w3d3

HBBS:
185x8 @5.5
200x8 @6
210x8x3 @7.5, 8, 8

Incline Bench:
115x8 @6
120x8 @7.5
125x8 @10
115x8x2 @8, 8

lol

Myoreps: hammer strength shoulder press
80x15
80x5, 5, 4

11 sets of 4 pull-ups throughout

This is the tough week of this cycle

7/25/22: w4d1
Hbbs w/belt:
215x6 @6
225x6x3 @7
235x6x3 @8

Press w/belt:
95x6 @6
100x6x2 @7
105x6x3 @8-8.5

Myoreps: hammer strength chest press
90x16
90x5x5

Pullups: 15 sets of 4 throughout

7 sets of 6 on DL tomorrow.

7/26/22: w4d2

DL w/belt:
295x6 @5.5
310x6x3 @7, 7, 7
320x6x3 @8, 8, 8

Cool.

Bench:
140x6 @6
145x6x2 @7, 7
150x6x3 @8, 8.5, 9

Def fatigued a bit.

Myoreps: leg press
405x16
405x5x5

Pullups: 12 sets of 3 I think.

beast

Just doing "easy" sets between each workset basically. Took it a little easy today because all the deadlifts. I usually don't do any Friday because of the deficit DLs.

I think I'll test max reps on Saturday. Would be disappointed with less than 10.

I'll do one set pull-ups then one set chins.

my abs/core get so sore doing pullups. I'd have a hard time squatting/ohping. I'm curious to see your amrap pullups later.

My experience is that "easy" pull-up (well, actually neutral grip for me because it feels great on my elbows) sets are great for volume work, though I condense it to being contained within my squat sets (2x/wk) so I can do other back/ab stuff as supersets on other days.

Trying to figure out how/when to add in weighted work, and I'm fairly certain the answer is that it's going to have to be its own thing (first exercise in a superset or giant set) as opposed to a bolt-on to a compound exercise if the intensity is at all high. Probably going to be a while before I add them in, though.

I'd be pretty surprised if you got less than 10 reps if 4 feels easy even on set 15.

7/27: cardio

7/28/22: w4d3
HBBS:
195x8 @6
205x8 @7
215x8x3 @7.5, 8, 8

Felt great.

Incline:
115x8 @6
120x8x4 @7.5, 8, 8.5, 10 lol

Myoreps: hammer strength press
80x14
80x5,5,3

7/29/22: w4d4
Deficit DL:
265x8 @6
275x8 @7
285x8x3 @7.5, 8, 9

Worst part of the week every week. Glad I'm done with these.

Tng bench:
135x8x5 @6.5, 7, 7.5, 8, 8, 9

Skipped back myoreps cuz I was wiped and doing amrap pull-ups tomorrow.

I forgot to log w3d4 but was similar to today except I only hit 7 reps on final set of deficit deads.

Biked for 20ish mins


12 pullups

12 chinups.

Both PRs

I guess you must be lean AF.

Congratulations, tiny

My pullup max is probably 12. Never would have thought this former fredflinstone fatty would one day out pullup me.

I've still got loco at -150. Didn't you do like 20+ before. I'm sure I saw a vid of it. Unless you really blew up, you should have him beat. For now.

I'm 165-168 and I'm really not very lean ditty bulk just never do it not even once.

Schedule pushed back a day this week.

8/2/22: w5d1
HBBS w/belt:
275x1 @7
285x1 @8
245x6 @8.5
235x6x2 @8, 8

Felt really good maybe softballed it bit

Press w/belt:
125x1 @8
110x6 @9
100x6x2 @8, 9

Short rest. Got to gym way late. My press has gone to ****.

Will do the DB bench sets tomorrow.

DL w/belt:
335x1 @ez
365x1 @7.5
325x3 @ weird tweek in right knee
325x6 @8.5
315x6 @7.5, 7

Weird that first set of 6. Last set made minor adjustment. Had been setting up with butt a little too low. Felt better anyway. Def more in the tank

Bench:
165x1 @ ez
175x1 @7
185x1 @8
165x5 @9
155x6x3 @8,8.5,9

Single was very encouraging but went south from there.

Did one set of reverse lunges x11 with 50s in hands and then immediately set of 8 on dB bench but quit after one set lol.

Will rap up accessories tomorrow before cardio. I was just slow as **** in gym today.

8/5/22: w5d3
Front Squat:
135x8 @5
165x8x2 @8
155x8 @7

Eh. Felt ez light but 165 was kinda hard.

Pin Press (just above shoulders):
75x8 @6
80x8 @7
85x8x2 @8, 8

Dumb lift.

DB Bench:
45s x11
40s x11
45s x11

Fine.

Meh day.