Check out how I am doing after the jump....
Not going to bother you with loads of commentary, just the facts. I ended up taking a week off due to the flu but did squeeze in a "Do Anything You Want Day." Which I will generally do to invigorate or lighten up my work outs from time to time..or if not feeling well. These days are about the only days I will actually do a max. Sounds counter productive, but it really is not. I figure if I feeling blah or ill it is the perfect time to max. In other words...this is what I can do on a bad day....sort of thing.
Here is the rundown:
Week 1&2 of First 8 week Training Cycle of 2013 (Began Feb 1)
· Bench 285lb x 15,13
· BBB Rows 295 x 15,15
· DB Bench 120 x 15,15
· Pull Ups Neutral Grip 15,15, Over Hand 15,13
· Incline DB 100 x 15,15
· Weighted Dips+50lb x 15,15
· Tri-Extensions 120lb x 15,15
· Dumbbell Curls 55lb x 14,13
· Squats 365 x 11,11
· Ham Curls 100 x 15,15
· SSB Squats 250 x 11,11
· Dead Lift 405lb x 13,13
· Standing Press 165lb x 14,13
· Seated Press 185lb x 12,12
Goals for Week 3&4 of First 8 week Training Cycle of 2013 (Began Feb 17)
· Bench 295lb x 12,12
· BBB Rows 315 x 12,12
· DB Bench 125 x 12,12
· Chin Ups Bdy wt + 10 x 12,12
· Incline DB 105 x 12,12
· Weighted Dips+70lbs x 12,12
· Tri-Ext 130lb x 12,12
· D-Bell Curls 55lb x 12,12
· Squats 365 x 12,12
· Ham Curls 110 x 12,12
· SSB Squats 275 x 12,12
· Dead Lift 425lb x 12,12
· Standing Press 170lb x 12,12
· Seated Press 185lb x 12,12
2.17.13 (Week 3, Mesocycle 1)
Dead Lift: 425lb x 8,7
Dead Lift Singles: 335 for 12
Overhead Press: 170 x 12,12 (go up to 175lb)
Shrugs: 405 x 20, 495 x10
Seated Overhead Press: 185 x 12,12 (go up to 195)
Neutral Grip Pull Ups +20lbs x 10. 8 (ss)
Seated Cable High Pulls 200 x 15,15 (ss)
2.21.13 Sick Week/Do anything Day
Bench: 225 x8, 8; 315 x3, 335 x3, 365 x2, 315 x8,7, 225 x25, 16,12
BBell Curls: 125 x8, 155 x6, 175 x1,1
2.24.13 (Restart Week3, Training Cycle 1)
Bench: 295 x 12, 12
BBRow: 315 x 12, 12
FBDB Press: 125 x 12, 12
Weighted pull up (25lb) x 10, 9
IDB Press: 110 x 12, 12
Chin Up: 12, 12, and 12
Weighted Dips (70lb): 12, 12
Preacher Bench Curls: 125lb x 12, 12
Close Grip bench: 225 x12, 245 x8, 275 x5
2.25.13 Squats
Back Squats: 365 x 11,10
SBS: 295 x 3, 275 x 8,8, 8
Hack Squats: 3 plates x 8,8,8 8,8
SLLC: 120 x 12, 12,12
Wide Grip Pull Ups: Bdy wt (280lb) x 10, 10, 10,10,10,10
Neutral Grip: Bdy wt x26 (PR)
2.28.13 Dead Lifts
Dead Lift: 425lb x 12, 11 (PR!)
Overhead Press: 175 x 12, 12
Shrugs: 405 x 20, 495 x10
Seated Overhead Press: 205 x 9, 9
Neutral Grip Pull Ups +20lbs x 10, 10
Seated Cable High Pulls 220 x 12, 12
3.2.13 Bdy Weight 282: Chest/Back
Bench 305 x 11, 10 (PR)
BBR 315 x 12, 9 (Tweaked my low back!!!Fuark!!)
FDB Press 130lb x 11, 10
Pull UP +25lb x 10, 9
Incline DB Press: 115 x 12, 12
Chin Ups: 12, 12
Weighted Dips: 75lb x 11, 10
DB Curls 60 x 10, 65 x6
Close Grip Bench 225 x 10, 10
* Back Tweak confirmed as tight and pain as I painted my kitchen 3.3.12...Not Fraggin' Happy!!
See how it feels on squat day 3.4 or 3.5
3.4.13 Legs/Maintenance Day
**Up North in Traverse City for Work so did a maintenance day and started with legs. Some of their equipment is awkward so went lighter than normal.
Warm Ups
Squats: 225 x 10, 10, 10, 10; 315 x 10,10,10,10
Machine Hack Squats: 3 plates x 10, 10, 10….took a while between two machines to find one I liked.
Stiff Leg Dead Lifts: 225 x 12, 12; 315 x 5,5 **Back started to cramp and no straps so stopped.
Leg Extension and Curls: 4 sets each of 20 with light weight
Bench: Speed work; 225 x 20, 20, 20 275 x12
Super Set with Wide Grip Chins for 5 sets of 10
3.6.12 is Deadlift Day …let’s hope my back is feeling better!!!!
Thanks for the read,
BDS