Lifting
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Day 1
Week 1 (08.26) Tuesday
Leg Press (:30, 2:00 rest)
450*30, 194bpm Good form
540*25, 169bpm Bad depth, good power
540*22, 178bpm Good depth
Decline Bench Press (x20, 2:00 rest)
70’s*20, 157bpm (elbow hurt a bit)
70’s*20, 162bpm (no pain in elbow…)
70’s*16+3, 160bpm (reached failure)
Reverse Grip Chins
135*20, 158bpm (felt easy)
150* 15+5, 168bpm
150*12+6, 180bpm (stayed relaxed and focused)/
Week 2 (09.02) Tuesday
** Bought new HR Monitor that has chest strap and workout log
Leg Press (:30, 2:00 rest)
450*28, 164bpm Good form
450*26, 166bpm Great form
540*21, 166bpm Good depth, but became very slow
Decline Bench Press (x20, 2:00 rest)
65’s*20, 154bpm (right elbow hurt a bit)
65’s*20, 155bpm
65’s*17+3, 152bpm (arms shaking)
Reverse Grip Chins
135*20, 170bpm GREAT
150* 20, 174bpm GREAT
150*17+3, 163bpm biceps tightened up
Week 3 (09.09) Tuesday
Leg Press (:30, 2:00 rest)
540*20, 170bpm Good form, need to keep moving better
540*16, 166bpm Great form, need more
540*17, 170bpm Good form, not enough reps/weight
Decline Bench Press (x20, 2:00 rest)
65’s*20, 151bpm
70’s*16+3, 153bpm
70’s*15+4, 164bpm (need more weight or reps
Reverse Grip Chins
150*20, 171bpm GREAT
150*20, 178bpm (began to tighten up a bit)
165*12+5, 176bpm (need to not stop between reps)
Week 4 (09.16) Tuesday
Leg Press (:30, 2:00 rest)
540*25, 175bpm
590*13, 173bpm
610*12, 174bpm
Decline Bench Press (x20, 2:00 rest)
70’s*20, 164bpm
75’s*8+4, 160bpm
75’s*7+3, 158bpm
Wide Grip Pulldowns**
150*20, 173bpm
150*15+4, 170bpm (Very hard to finish reps)
150*10+7, 164bpm
Week 5 (09.23) Tuesday
Squat Jump (dumbbell held in front center) (:30, 2:00 rest)
45lb*20, 178bpm
50lb*18, 183bpm
50lb*18, 180bpm
Decline Bench Press (x20, 2:00 rest)
70’s*20, 160bpm
70’s*20, 160bpm Had really good balance of dumbbells
80’s*12+3, 167bpm Bad hand position on 2nd attempt
Wide Grip Pulldowns
165*17+3, 179bpm
165*12+5, 169bpm Tightened up lots
165*15+5, 173bpm not full ROM
Week 6 (09.27) Monday
Squat Jump (dumbbell held in front center) (:30, 2:00 rest)
55lb*21, 177bpm could have fit 2-3more reps..
65lb*22, 177bpm Not dropping hips deep enough for ROM
80lb*15+2, 177bpm
Decline Bench Press (x20, 2:00 rest)
80’s*20, 165bpm
80’s*15+5, 160bpm
80’s*4,60’s*14, 146bpm,149bpm couldn’t keep the weights up
Reverse Grip Pulldowns
180lb*20, 180bpm (last 2 reps tightened up)
180lb*12+3, 171bpm (….)
180lb*7+4, 163bpm (First 6 reps felt fine…)
Week 7 (10.07) Tuesday
Squat Jump (:30, 2:00 rest)
55’s*17, 169bpm (Bad ROM with 1 weight in each hand)
90lb*18, 171bpm (good ROM)
80’s*10, 170bpm (Still bad ROM with 1 weight in each hand)
Decline Bench Press (x20, 2:00 rest)
80’s*20, 155bpm ( arms were a bit shakey)
80’s*8+2, 162bpm
155lb*20, 145bpm (Tried the decline bench instead of DB’s
Wide Grip Pulldowns
165lb*20, 160bpm
165lb*12+4, 154bpm ( Shakey)
165lb*13+2, 165bpm
Week 8 (10.xx) Tuesday
Squat Jump (:30, 2:00 rest)
90lb*21, 161bpm Very tired today…
90lb*21, 161bpm (not so good ROM)
90lb*22, 160bpm
Decline Bench Press (x20, 2:00 rest)
70’s*20, 140bpm
70’s*14+6, 136bpm
70’s*12+4, 134bpm
Rev Grip
195lb*12+4, 156bpm (not so good form)
180lb*12+5, 156bpm (tried a little extra long to get extra rep)
165lb*8+4, 148bpm
Week 9 (10.20) Monday
Squat Jump (:30, 2:00 rest)
80lb*25, 180bpm
90lb*25, 182bpm
90lb*20, 181bpm
Decline Bench Press (x20, 2:00 rest)
75’s*20, 156bpm
75’s*20, 159bpm
75’s*10+4, 157bpm (tried last rep for about 5-6 seconds, failed)
Wide Grip Pulldowns
165lb*10+5, 167bpm
165lb*10+4, 169bpm
165lb*8+3, 162bpm
Week 10 (10.xx) Monday
149bpm avg hr
Squat Jump (:30, 2:00 rest)
50’s*20, 176bpm hard to breath
60’s*19, 182bpm
60’s*12, 174bpm
Decline Bench Press (x20, 2:00 rest)
75’s*20, 160bpm
75’s*20, 167bpm
75’s*14+4, 167bpm (failure)
Reverse Grip Pulldowns
180lb*20, 183bpm
180lb*9+4, 172bpm (Getting tight…)
180lb*9+4, 164bpm (Biceps hands couldn’t pull)
Week 11 (10.xx) Monday
Squat Jump (:30, 2:00 rest)
60’s*21, 170bpm hard to breath
75’s*18, 177bpm
75’s*18, 179bpm Hard breathing and slow legs
Decline Bench Press (x20, 2:00 rest)
75’s*20, 162bpm
80’s*15+3, 167bpm
80’s*6+3, 164bpm (big time failure)
Wide Grip Pulldowns
150lb*17+3, 177bpm (Hands were very tired)
150lb*12+3, 166bpm
150lb*8+4, 165bpm
Day 2
Week 1 (08.29) Friday
HCP (1:00, 3:00 rest)
115lb*11, 181bpm (great)
135lb*7, 180bpm (Working on tight grip while dropping weight back down)
125lb*7, 182bpm (Great set)
Lunge Walk (1:00, 3:00resT)
30’s*15, 178bpm (Biceps couldn’t lift the weight very good)
25’s*19, 179bpm (Still could barely curl)
Week 2 (09.04) Thursday
HCP (1:00, 3:00 rest)
135lb*8, 180bpm (great)
135lb*7, 184bpm (Went to fast and fell a bit off balance between a few rews)
135lb*7, 181bpm (Bad job at pulling the weight up before the hip drop, need to keep feet planted)
Lunge Walk (1:00, 3:00resT)
25’s*14, 173bpm (Really improved stability and bicep curl form)
25’s*13, 175bpm (Focused a lot on the bicep curl keeping elbow still and not swinging the weight)
Week 3 (09.12) Friday
HCP
155lb*6, 190bpm (great)
170lb*5(goal six), 191bpm (Could not grip bar for last rep)
185lb*3, 193bpm (Failed on last press)
200lb*1, 170bpm (Didn’t finish press, not enough pull)
Lunge Walk (1:00, 3:00resT)
25’s*17, 186bpm (Great)
25’s*15, 185bpm (Super Slow reps, but great control)
Week 4 (09.17) Thursday
HCP
155lb*6, 176bpm (weak grip)
170lb*3, 166bpm (dropped bar when bringing down from chest to thigh level)
185lb*2, 171bpm (Grip failed and dropped bar again, hit my left thigh! So I stopped)
Had no real problems pulling/pressing just could not seem to handle bringing it back to starting position… Should make an interesting bruise hah
Lunge Walk (1:00, 3:00resT)
25’s*17, 175bpm (Great)
25’s*12, 185bpm (Super Slow reps, but great control)
25’s*10, 179bpm (Did extra set since HCP didn’t go too hot)
Week 5 (09.24) Thursday
HCP (Tried lower weight to practice better grip and not losing the bar)
135lb*6, 165bpm
145lb*6, 181bpm (doing good on holding bar!)
155lb*3, 180bpm (first attempt my pull didn’t work right so I started over)
165lb*2, 171bpm (Very hard, but kept control of the bar in my hands between reps)
My hips and legs seem a bit out of place during this workout, need to work on that.
Lunge Walk (1:00, 3:00resT)
25’s*16, 180bpm
25’s*13, 175bpm (Biceps could not contract anymore)
Week 6 (10.02) Thursday
HCP (Cont. lower weight to practice better grip and not losing the bar)
145lb*6, 179bpm
155lb*6, 181bpm (Not getting hips down, horrible form)
165lb*0, too fatigued
Lunge Walk (1:00, 3:00resT)
25’s*17, 175bpm, (legs burning)
25’s*15, 171bpm (same)
25’s*15, 173bpm (yeouch)
Week 7 (10.09) Thursday
HCP
135lb*6, 183bpm
145lb*6, 189bpm (Great form the first 2 sets)
155lb*3, 176bpm (a little wobble getting it up, good ROM)
185lb*1, 154bpm (good control and ROM)
Lunge Walk (1:00, 3:00resT)
25’s*19, 180bpm, (Bicep fatigued)
25’s*14, 176bpm (quads were shakey and burning)
Did stretches after workout
Week8 (10.16) Thursday
HCP
135lb*8, 185bpm
135lb*8, 190bpm (depth wasn’t so good on a couple reps)
135lb*4+2, 187bpm (Grip became too weak)
Lunge Walk (1:00, 3:00resT)
25’s*15+3, 182bpm, (Thighs burning)
25’s*17, 187bpm
Did stretches after workout
Week 9 (10.23) Thursday
HCP
135lb*9, 185bpm (maybe had time for 1 more…)
145lb*6, 190bpm (stopped about 3-4sec early..)
145lb*7, 192bpm (Dropped bar after last rep from grip fail)
Lunge Walk (1:00, 3:00resT)
25’s*14+4, 189bpm, (Shaky legs)
25’s*17, 187bpm (Thighs/biceps burning)
Did stretches after workout
Week 10 (10.xx) Thursday
HCP
145lb*7, 176bpm (Bad form)
145lb*7, 190bpm (Good)
145lb*6+1, 195bpm (Hard to maintain control/tired)
*** Right hand was beginning to hurt during press
Lunge Walk (1:00, 3:00resT)
25’s*18, 186bpm
25’s*17, 188bpm (quads burning)
Week 11 (11.xx) Thursday
HCP
145lb*5, 178bpm ( Very bad presses slanted! Right hand was hurting during press)
145lb*2, 165bpm ( Sharp pain in right hand, so stopped)
Lunge Walk (1:00, 3:00resT)
25’s*18, 180bpm
25’s*17, 178bpm
25’s*16, 183bpm
25’s*15, 183bpm
