3 Day FB Hypertrophy. Cycle 2. Session F.

sRPE @7

BW - 222

BB Rows (beltless) - 160X8, 8, 8 @7/8

031 Tempo Work:

-    BB Curls - 60X9, 9 @9.5/10

-    Close-Grip Bench - 

    -    120X9, 9 @8.5/9.5

    -    115X9, 9, 9 @9/9.5

-    GHR - BWX9, 9, 9, 9, 9 @7.5/9

Stationary Bike - HIIT; 10 minutes

I think I did Rows with my belt last time, but whatevs. 

On CG Bench, I really seem able to "put it in my triceps."  Triceps definitely feel like what is giving out on these, but also getting noticeable front-delt soreness from them. 

3 Day FB Hypertrophy. Cycle 2. Session E.

sRPE @ 7.5

BW - 220

Press - 95X3, 3, 3 @4.5/5

031 Tempo Work:

-    DB Bench - 60sX9, 9 @9/10

-    Leg Press - 3ppsX9, 9, 9, 9, 8 @8/10

-    Lat Pushdowns - X9, 9, 9, 9, 9 @8/9.5

Rower - HIIT; 10 minutes

Upper body pressing and pulling muscles have a bit of DOMS the next day.  Quads just feel "muted."  Expect they will feel very interesting in the next couple of days.

3 Day FB Hypertrophy. Cycle 2. Session D.

sRPE @6.5

BW - 220

Deadlift - 315X3, 3, 3 @4/5.5

031 Tempo Work:

-    Leg Extensions - X10, 10 @8.5/9

-    Pull-Downs - X9, 9, 9, 9, 9 @8/9.5

-    Machine Flyes - X8, 8, 8, 9, 9 @7.5/10

Stationary Bike - HIIT; 10 minutes

I think I was a little too cute doing the Squats/Leg Curls and Deadlift/Leg Extensions thing.  I think I'll flop those around starting next cycle.  In this case, the day before I did 5 sets of 8 on Roman Chair Squats, so it was a bit silly to do 2 sets of Leg Extension the following day, when Leg Curls would have had more impact following Deadlift.

3 Day FB Hypertrophy. Cycle 2. Session C.

sRPE @7

BW - 221

Chins - BWX3, 2, 2 @9.5/8

031 Tempo Work:

 - EZ Face Pulls - X11, 10 @9.5

 - Incline Bench - 

  - 115X9, 9 @9/10

  - 95X9, 9*, 9 @9/10

 - Roman Chair Squats - BWX8, 8, 8, 8, 8 @9/10

Rower - HIIT; 10 minutes

*Started out Close Grip on Inclines, but was feeling it all in my triceps, so I moved the grip out to a moderate grip and it felt more balanced across all 3 pressing muscle groups. 

3 Day FB Hypertrophy. Cycle 2. Session B.

sRPE @7.5

BW - 221

Bench - 170X3, 3, 3 @5/6

031 Tempo Work:

- DB Seated Press - 40sX9, 9 @~9

- RDL w/Straps - 160X9, 9, 9, 9, 9 @8/9.5

- DB Curls - 25sX9, 9, 9, 9, 9 @8.5/9.5

Stationary Bike - HIIT; 10 minutes

Feeling shaky and woozy after the last couple of sets of RDL, and a little bit on curls, too.  Maintaining the slow tempo that close to failure is a whole other thing.

3 Day FB Hypertrophy. Cycle 2. Session A.

sRPE @7

BW - 221

Squats - 270X3, 3, 3 @~5

031 Tempo Work:

Seated Leg Curls - X10, 10 @~9

1-Arm DB Rows - 90X9, 9, 9, 9, 9 @8/9.5

EZ OH Extensions -

60X9, 9 @7.5/10

50X9, 7 @9/10

30X9 @7.5

Was surprised I didn't have to reduce the weight at any point on DB Rows.  3 more sets than the previous session.

Wasn't surprised I had to drop weight on OH Extensions.  Also 3 more sets than previous.

3 Day FB Hypertrophy. Cycle 1. Session F.

sRPE @6.5

BW - 222

Hanging BB Rows - 155X8, 8, 8 @7.5/8.5

031 Tempo Work:

BB Curls - 60X8, 8 @7.5/9.5

CG Bench - 

135X8, 8 @7.5/9.5

115X8, 8 @7.5/8.5

GHR - BWX10, 8, 8 @7/8

Rower - HIIT; 10 minutes