Reps and Volume. Week 7. More Accessories

BW - 202

Horizontal Leg Press -
Warm-Up - X12, 15
Work-Sets - X15, 15, 15, 15, 20 (straight-weight)

super-set with

Leg Curls - X20, 20, 20, 20, 20, 20, 20 (straight-weight)

super-set with

Machine Rows -
Warm-Ups - X15, 15
Work-Sets - X15, 15, 15, 15, 13 (straight-weight)

Tech rehearsals started this week, so no way to make it to the regular gym until the weekend.  Since I didn't get my regular accessory day in until Sunday, I didn't want to do the usual office gym pressing work-out becuase there's a lot of redundency with Acessory day.  Instead I did some Deadlift-specific accessory work.  These were non-stop giant-sets.  Good BB workout.

Reps and Volume. Week 7. Accessories

BW - 203

PBN -
BarX20
65X5
85X3
95X2
115X1
85X16, 8
super-set with
Chins - BWX12, 10, 8 (!!!!)
and
Pull-Downs (Neutral, CG) - X15, 12, 12, 10 (straight weight; more weight than last week)

Machine Pullovers - X16 (more weight than last week)

Reverse-Grip Preacher Curls -
50ishX18, 12
40ishX15
super-set with
DB Press - 35sX20, 15, 12

DB Curls - 25sX20, 12, 12
super-set with
Rope Extensions - X22, 20, 18

BB Curls - 40ishX12, 12

I dropped back on the work-weight on PBN.  I was getting ahead of myself, as I usually like to hit a 20 rep target before I start moving up.  Not being able to get 20 reps with 85 shows that I still need to do that work first.

I don't know WTF was going on with chins today.  I'm confident I wasn't cutting them high, or kipping or anything.  I've never gotten double-digit reps on a 2nd set of chin-ups EVER.  And then to go well over 5 on the 3rd set is just mind-boggling.  I'm sure it will be a one-off, hahahah.

Still, since I only did one AMAP set of pullovers last week, and then had an awesome chin-up day this week, I figured I'd roll with that.  I upped the weight by one plate and still got one more rep than last week.  These and the pulldowns are all very controlled reps with a squeeze at peak contraction and a pause at full extension.

Upped the weight on the reverse curls as well, and got good reps on most everything else.

All-in-all a good session.

Reps and Volume. Week 7. Squat

BW - 203

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X1
265X7, 4, 4

High-Bars - 185X5, 5, 5, 5, 5

Deadlift -
135X3
185X3
225X3
275X3
315X3
325X3

Single-Leg Extensions - X15, 15, 15 (straight-weight)

Good session.  265X7 and for 15 total reps was my goal for this weight.  7 reps also ties a PR from earlier this year.  I had to really gut out a few reps on the 2nd and 3rd sets to get 4 reps on each set.  Wiped me out a little bit for High-Bars and Deadlifts.

Still not sure if it's time to move up to 325 on Deadlift day yet.  May stick at 315 on the next Volume Deadlift day.

Reps and Volume. Week 7. Press (Office Gym)

BW - 202

Machine Press -
Warm-Ups - X10, 8, 6
Work-Sets - X15, 12, 10, 8 (straight-weight; same as last week)

DB Incline - 45sX13, 10, 10
super-set with
Reverse Machine Flyes - X20, 20, 18 (straight-weight; same as last week)

Rope Curls - X25, 20, 20 (straight-weight; increased from last week0
super-set with
DB Incline Flyes (pronated) - 15sX20, 20, 20

Rope OH Extensions - X20

Good session, I managed to push up either reps or weight on every single movement.  Unlike last week, my shoulders and upper pec area feel a bit sore the next day.

Made good time, so added one AMAP set of overhead extensions.

Reps and Volume. Week 6. Accessories

BW - 201

Seated PBN -
BarX20
65X8
85X5
95X3
115X2
125X1
95X12, 5
super-set with
Chins - BWX10, 7, 5, 6, 4
and
CG Pull-downs - X19, 13, 10 (straight-weight)

Machine Pullovers - X15 (burn-out set)

RG Preacher Curls - 40ishX22, 15
super-set with
DB Press - 35sX20, 18

DB Curls - 25sX20, 15
super-set with
Rope Extensions - X16, 15

BB Curl - 40ishX13, 12

Lots of time and energy today.  The machine-only press workouts I've been getting in at the office gym have stopped giving me any DOMS in my shoulders even though I'm going after it hard.  So I decided to add in some barbell PBN in addition to the DB OHP on accessory day and see what happens.

By the time I got done with chins and pulldowns, my lats were already on fire.  So instead of doing 3-4 sets of pullovers, I decided to drop the weight a tad and do one set to failure.  As I was only able to get 15 reps with a relatively light weight, I think that was a fine choice.

Everything else went fine.

Reps and Volume. Week 6. Deadlift

BW - 207 (including 2 slices of deep dish)

Squat -
BarX10 (paused)
95X5 (paused)
135X3
185X3
225X3
265X3

Deadlift -
135X5
185X4
225X3
275X3
315X1
365X1
315X3, 3, 3, 3, 3, 2

T-Bar Rows -
45X10
70X10
80X10
90X8
100X8
110X8

Single-Leg Curls - X12, 12, 10

Things felt a little heavy today.  Maybe I over-ate heading into the gym.

265X3 warm-up on Squat was do-able, but I would have been hard pressed to hit the 265X7 I'm targeting for the next full Squat session.

I got all the Deadlift volume I wanted with 315 (17 total reps), but this was not easy.  I'll have to decide if I want to repeat this next DL session, or move up to 325 (maybe for doubles).

Since I added Squat, I needed to drop either RDL or Chest-Supported Rows.  I decided to keep rows in, but go with free-standing T-Bars since my low back hadn't taken the usual hit from DL+RDL.

Reps and Volume. Week 6. Press (Office Gym)

BW - 201

Machine Shoulder Press -
Warm-ups - X12, 10, 10
Work-Sets - X12, 12, 10, 8 (straight-weight, same as last week)

DB Incline - 45sX12, 11, 10
super-set with
Machine Reverse Flyes - X15, 15, 18 (straight-weigh, more than last week)

Rope Curls - X37, 20, 20, 20 (straight-weight, same as last week)
super-set with
DB Flyes (pronated) - 15sX20, 15, 15, 15

Reps and Volume. Week 5. Accessories

BW - 205

Chins - BWX10, 6, 5, 5, 4 (30 total reps)

CG Pulldowns - X16, 10, 10 (straight-weight)

Machine Pullovers- X15, 12, 10 (straight-weight)

RG Preacher-Curls - 40ishX22, 15, 12
super-set with
DB Press - 35sX25, 14, 10

DB Biceps Curls - 25sX15, 15, 14
super-set with
Rope Extensions - X16, 15, 13 (straight-weight)

BB Curls - 40ishX20, 15, 16

Ate a giant burrito beforehand, which accounts for the big BW jump.  May have cut into my chin-up reps a bit, but that's kind of beside the point as long as I get my volume in.  After the chins, got a pretty good BB session in.

BB Curls were "40ish" because I just slapped a 10 on either side of an EZ curl bar and grabbed it wide-grip out to the collars where it's a straight bar.

Reps and Volume. Week 5. Squat

BW - 202

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X1
255X9, 5, 3

High-Bars - 185X5, 5, 5, 5, 5

Deadlift -
135X3
185X3
225X3
275X3
315X3

Single-Leg Extensions - X15, 15, 12

First session with the modification to Squat/Deadlift on the same day; alternating which one is heavy each week.

Squats went well.  255X9 and for 16 total reps met both my goals for this weight, so I'll move up to 265 next Squat day.  For my light Squats next time, I will probably work up to 265X3-4.  Maybe just triples all the way up.

High-Bars were bothering the outside of my left hip a bit.  That area had felt tender since my last squat session.  I think I might have been pushing me knees out too hard at the bottom of this lift.  On the later sets here, I started controlling my descent a bit more and making sure my knees just stayed over my toes, and the discomfort subsided.

I'll be doing triples with 315 for volume next week, so I just worked up to one triple here.  That seemed like plenty as I was getting pretty gassed from squatting.

Reps and Volume. Week 5. Press (Office Gym)

BW - 198

Machine Press -
Warm-Ups - X10, 8, 6
Work-Sets - X12, 12, 10, 8 (straight-weight, increased over last week)

DB Incline - 45sX12, 10, 10
super-set with
Machine Reverse Flyes - X20, 20, 20 (straight-weight)

Rope Hammer Curls - X30, 20, 20, 20
super-set with
DB Incline Flyes - 15sX20, 18, 18, 18

Went a little heavier on some stuff this week with only a slight step-back in reps.

Decided to try Incline flyes instead of overhead triceps.  Chest isn't getting much work lately with the bench/shoulder issues.  I did incline because I want to see what the effect is if I keep my grip at a similar angle to the DB Incline Bench.  I'm thinking a little more shoulder involvement that may help with the OHP and Incline work down the road.  Also, a minor change for fun.

Reps and Volume. Week 4. Deadlift

BW - 197

Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
365X1
305X3, 3, 3, 3, 3, 2

RDL -
185X12, 12, 10

BB Rows -
175X6
155X7
135X8

Single-Leg Curls - X20, 15, 12 (ascending weight)

Tough session at a big-box gym.  Stop-Sign shaped plates are the worst for Deadlifting.  Nevertheless, I target triples with 305, and 17 total reps, and I got them.

I was planning on using this commercial chain as my "away" gym for the next couple of months while I rehearse and perform a new show, but the bastards tried to pull a bait and switch on me.  I called them on Monday and told them I was looking for their monthly rate.  They said they didn't have one, but they had 2 months for $70 total and no sign-up fee and that I could use the membership at any location outside of downtown.  That would have worked great for me because they have locations near the rehearsal space and the performance space, and two months would have covered me through the run of my show.  Like I said, that was on Monday.  I went in on Saturday to sign up, and they said, "Oh, that deal ended in September."  Ohhhh-kay, well what's available now?  "The best we can do now is $49.95 to sign up, then $39.95 a month."  So, that's $130 for 2 months as opposed to the $70 you told me on the phone (and didn't mention it would run out a day after you quoted it).  "I guess if you want to think of it that way."  Well.  Here's my $15 for a single day rate, and I will find someplace else for the future.

Anyway, I may try to do without an "away" gym this time around.  If I Squat and Deadlift on the same day, and alternate which one is heavy each week, I can probably get by doing that at my regular gym on the weekend, and just doing Upper-Body Body-Building stuff at the office gym during the week.  It's not like I can Bench heavy with my shoulder anyway.

Reps and Volume. Week 4. Press (Office Gym)

BW - 197 (sketchy office gym scale)

Machine Press -
Warm-Ups - X10, 8
Work-Sets - X15, 12, 12, 10 (straight-weight)

DB Incline -
50sX10
35sX15, 13
super-set with
Machine Reverse Flyes - X15, 15, 22 (straight-weight)

Rope Overhead Extensions - X15, 16, 12, 10 (straight-weight)
super-set with
Rope Hammer Curls - X30, 25, 20, 20 (straight-weight)

Still feeling the schedule crunch this week, so I got in a session of Overhead BB style work at the office gym.

Solid session.

Only thing to really note is that I've never done OH Rope Extensions and they seemed much harder at the same weight than Rope Pushdowns.  Interesting.