hate to do this to you loco, but you're banned from this log

11/13/18: 7wk Hypertrophy - Week 1 Day 2

DL w/belt:
365x6 @6
375x6 @6.5
385x6x2 @7.5, 8

knocked the weight down a bit since I maxed on Saturday and I'm now pulling the day after heavy squats.

Bench (comp):
170x6 @6
180x6 @7
185x6x2 @8.5, 10

lol. Arms kinda sore. Prob not gonna do DB flat myoreps next week as I'm not comfortable enough with the movement. Think that made things hurt today.

Leg Press myoreps:
405x16
405x5x2
405x4

30 total reps. Not bad, but if I had training partner politely telling me "one more" prob coulda got 2 more sets.

Overall kinda blah session.

schedule got a little jacked up. Was no way I was lifting Thurs a.m., so figured I'd do it after work. Then got stuck at work late and was like, no biggie, I'll do it friday a.m. and then day 4 saturday a.m. and GPP either saturday night or sunday morning.

Unbeknownst to me a nor'easter was coming that I was not at all prepared for. No snow tires, no scraper in the car. Got out to my car and there was 3 inches. Roads were beyond terrible. So I went to a nearby hotel instead. So lifting tonight and then tomorrow morning.

11/16/18: Hyp week 1 day 3

HBBS:
255x8 @6
265x8 @7
275x8x2 @7.5, 8

Fine. ~4 min rest (go to the rack at 3:30 so that plus however long it takes me to unrack the bar). Taxing in terms of cardio.

Incline Bench:
115x8 @ <6
125x8 @6
130x8 @7
135x8x2 @8.5, 9

DB OHP myoreps:
35s x14
35s x5x2
35s x3

11/17/18: Hyp week 1 day 4

2" Deficit DL:
295x8 @6
305x8 @7
315x8 @7.5
315x8 @7

dunno

CGBP:
150x8 @6
155x8 @7.5
160x8 @8.5
155x8 @9

Pendlay Rows myoreps:
135x14
135x5x4
135x4

Nice DL PR. Is it harder for you to lock out than to break off the floor?

Sitting with the dumbells in your lab, roll down and use the momentum to hoist them into a starting position. Takes a little getting used to.

Alternatively, you could set up as a Tbench with only your upper back on it, sit on the floor and get the weights positioned like with incline pressing, then bridge your hips up for "normal" flat bench position.

Don't think exercise selection matters too much for myo-reps. DBs are kinda dumb

Date	Weight	Waist
9/17/18	223.6	n/a
9/24/18	221.2	n/a
9/30/18	219.2	39.25
10/7/18	217.4	39.33
10/14/18	215.8	39.06
10/21/18	217.0	39.03
10/28/18	214.6	38.63
11/4/18	213.2	38.19
11/11/18	216.0	38.88
11/18/18	218.0	38.88

11/19/18: 7wk Hyp Week 2 Day 1

Squat w/belt:
325x6 @6
335x6x2 @7, 7
345x6x2 @8, 8.5

Press w/belt:
125x6 @6.5
130x6 @7.5
135x6x3 @8, 9, 9.5

The 2nd set @9 was mostly just a misgroove on the last two reps. Last set was legit.

Bench - myoreps:
115x15
115x5x3
115x3

Seems like it's weight gain szn for most in this forum, myself included.

yeah mostly just been drinking too much which leads to bad choices and just too many calories anyway. Back to halal living except for Thursday of course.

Also I just realized the volume in this program ramps pretty hard so can't really be ****ing around. Today was OK but like week 4 or 5's day 1 would be a problem if I get to sloppy on Sunday.

11/20/18: Hyp Week 2, Day 2

DL w/belt:
375x6 @<6
385x6 @6.5
395x6 @7
405x6x2 @8, 8

fine.

Bench (comp):
170x6 @6
175x6 @7
180x6x3 @8, 8, 9

Leg Press: myoreps
405x14
405x5x4
405x4

superset:
tricep rope PD: 2x15, 1x12
cable curl: 2x15, 1x12

11/21/18: Hyp Week 2, GPP Day 1

Airdyne: 30 mins, ~8.1 miles

NG Chinups, 7min AMRAP: 21

Abs, 7 min AMRAP: Various Planks

11/22/18: Hyp Week 2, Day 3

HBBS:
255x8 @6
265x8 @6.5
280x8x3 @7, 7, 8

2ez.

Incline Bench:
125x8 @5.5
135x8 @7
140x8x3 @7.5, 8, 9

DB OHP: myoreps
35s x14 @~7
35s x5x8
35s x4

uhh.. k.

Happy Thanksgiving everyone. Eat all the stuffing.

11/23/18: Hyp Week 2, Day 4

2" Def. DL:
315x8 @ <6
335x8 @ 6.5
355x8x2 @8, 8

CGBP:
150x8 @6
155x8 @7
160x8x3 @7.5, 8, 8

Pendlay Rows:
135x16
135x5x6
135x3
(49 total)

superset:
rope tricep PDs: 3x12-15
cable curls: 3x12-15


guess I'll be a sheeple:
session RPE: 6
time: 75 mins
450 AUs

11/24/18: Hyp Week 2, GPP Day 2

Airdyne: 30 mins

NG Chins, 7 min AMRAP: 23

Abs, 7 min AMRAP: planks

Date	Weight	Waist
9/17/18	223.6	n/a
9/24/18	221.2	n/a
9/30/18	219.2	39.25
10/7/18	217.4	39.33
10/14/18	215.8	39.06
10/21/18	217.0	39.03
10/28/18	214.6	38.63
11/4/18	213.2	38.19
11/11/18	216.0	38.88
11/18/18	218.0	38.88
11/25/18	219.0	39.00

11/27/18: Hyp Week 3, Day 1

Squat w/belt:
325x6 @6.5
335x6x2 @7, 8

called it here. Was moving like crap. Glute sore. Just feltbadman. Sleep/nutrition past few days were gross.

Press w/belt:
125x6 @6
130x6 @7
135x6x3 @7.5, 7.5, 8

Press, on the other hand, felt good.

Bench: myoreps
115x16 @~6.5 tbh
115x5x5
115x3

session RPE: 6
time: 78 mins
468 AUs

11/28/18: Hyp Week 3 Day 2

DL w/belt:
385x6 @5.5
395x6 @6
405x6 @7
415x6x2 @7.5, 8.5

Bench (comp):
170x6 @6
175x6 @6.5
180x6 @7.5, 8, 8

Leg Press: myoreps
405x14
405x5x5

superset:
Rope Tricep PDs : 4x12-15
Cable Curls: 4x12-15

session RPE: 6
time: 105min
630 AUs

11/29/18: Hyp Week 3 GPP Day 1

Ex Bike: 30 mins

Abs, 8min AMRAP: Leg Raises, 85

Back, 8min AMRAP: cable rows, 120x60ish

11/30/18: Hyp Week 3 Day 3

HBBS:
265x8 @6
275x8 @7
285x8x3 @7.5, 8, 8

Incline Bench:
135x8 @6
140x8 @7
145x8x3 @8, 8, 9

DB Press: myoreps
40s x16
40s x5x2
40s x3

12/1/18: Hyp Week 3 day 4

2" Deficit DL:
325x8 @5.5
345x8 @6.5
365x8x2 @7.5, 8
365x6 @8

Couldn't believe how light these felt. But by final set I was sucking air pretty hard. Moved fine just ran outta gas.

CGBP:
155x8 @6
160x8 @7
165x8x3 @8, 8.5, 9

Felt good today.

Pendlay Row: myoreps
145x14
145x5x4
145x4

Superset:
Tricep PDs: 4x12-15
DB Curls: 4x12-15

Time: 95m
SRPE: 7
665 AUs

Date	Weight	Waist
9/17/18	223.6	n/a
9/24/18	221.2	n/a
9/30/18	219.2	39.25
10/7/18	217.4	39.33
10/14/18	215.8	39.06
10/21/18	217.0	39.03
10/28/18	214.6	38.63
11/4/18	213.2	38.19
11/11/18	216.0	38.88
11/18/18	218.0	38.88
11/25/18	219.0	39.00
12/02/18	221.8	39.5

12/03/18: Hyp Wk 4 Day 1

Squat w/belt:
315x6 @5.5
330x6x3 @6.5, 6.5, 7
340x6x3 @7.5, 8, 8.5

cool volume bro.

Press w/belt:
125x6 @6
130x6x2 @7, 7
135x6x3 @7.5, 8.5, 8

lost focus on 2nd to last set.

Bench: myoreps
125x14
125x5x4
125x3

time: 104m
SRPE: 7
721 AUs

12/4/18: Hyp Week 4 Day 2

DL w/belt:
395x6 @6
405x6x3 @7, 6.5, 7.5
415x6x2 @8, 9
395x6 @8.5

Bench (comp):
170x6 @5.5
180x6x2 @7, 7
185x6x3 @8, 8, 9

Leg Press: myoreps
405x16
405x5x5

skipped bis/tris, will do them tomorrow. Long workout. Kept rests within prescribed limits, but time between exercises was a bit longer than normal.

time: 120m
SRPE: 8
960 AUs

That's a ****load of DL volume.