Monthly Archives for December 2013

12/30/13 – Monday – BENCH

Hypertrophy Phase: Week 3: Day 1 Good workout today. Amended my earlier mistake of maintaining 5 sets throughout the hypertrophy phase. The next two weeks will be 4 sets of 8 at 70%. Body weight on the upswing and feeling like my old self again. Body Weight: 265 lbs.   Bench Press 4 x 8 [...]

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12/27/13 – Friday – DL

Hypertrophy Phase: Week 2: Day 5 Good day of deadlifting and hip thrusts today. I have decided against doing block bar pulls every other week. Mostly because it is too much trouble to set it up, and the added benefit for adding a little variety probably isn’t great enough to make a difference. Weight dipped [...]

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12/26/13 – Thursday – PP

Hypertrophy Phase: Week 2: Day 4 Push press with pull-ups and some arms and abs today. Holiday eating has my weight back up to 265. I will need to cut out some of the alcohol and junk food and see if I can’t make some weight gains cleanly. Kept a pretty good pace throughout my [...]

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12/24/13 – Tuesday – SQUAT

Hypertrophy Phase: Week 2: Day 2 Christmas Eve workout with the wife! Free squats, back extension and some split squat on the TRX. My stamina was much better today. Next week I will re-introduce some ESD work into my program on Wednesday. Body Weight: 263 lbs.   Squat 5 x 10 x 195 Back Ext. [...]

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12/23/13 – Monday – BENCH

Hypertrophy Phase: Week 2: Day 1 Got up to 264 today! Feeling much stronger at the start of week 2. Close grip today with 165, and breezed through it without much trouble. Stamina is better now, felt like I had some left in the tank at the end of my workout, but I expect squats [...]

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12/21/13 – Saturday – Incline Press

Clean & Press 6 x 1+2 x 185 5 x 1 x 205 1 x 215 1 x 225 Standing Ab Wheel 6 x 2 Incline Bench 3 x 5 x 250 OHP 20,18,12 x 95

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12/20/13 – Friday – DL

Hypertrophy Phase: Week 1: Day 5 Worn out after this one. I had 5 sets of 10 at 315 and some hip thrusts and it knocked me down. Bar speed was good but my stamina was pretty poor. All in all it was a pretty good first week back. Body Weight: 262 lbs.   DL [...]

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12/20/13 – Friday – DL

Sumo Deadlift 12 x 2 x 395+monster mini bands supersetted with: Neck Harness 12 x 15 x 90 BB Hip Thrust 20,15,15 x 185 short rest

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12/19/13 – Thursday – OHP

Hypertrophy Phase: Week 1: Day 4 Continuing to bounce back from pneumonia. Each setback is an opportunity for me to think critically about my program and correct mistakes.  Hoping that I’m done with setbacks for awhile and I can get to work on setting some new PR’s. Body weight is on the upswing as well. [...]

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12/19/13 – Thursday – Bench

Reverse Band Close Grip Bench warm up with 135, 225, 315, 345 1 x 365 1 x 385 miss x 405 6 x 1 x 385 3 x 1 x 390 Neck Harness 10 x 25 x 70 some other stuff Looks like I need to stop delaying my log entries or take better notes.

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