Hypertrophy I - Friday April 2, 2008
Workout 6B - Rest: 30s - Target Sets/Reps: 3x15
Superset with full rest
Barbell Squat:
3x15 w/ 135
Deadlift + Shrug:
2x15 w/ 135
1x9 (finished with 6 more reps after 5 sec pause) w/ 135
Superset with full rest Bulgarian Split Squat
3x15 w/ 10e
Step-up (Step is just distal to patella):
3x15 w/ 10e
Ab work (straight sets) Reverse Crunch:
3x15 w/ BW and 2.2lb med. ball
Cable Ab. Pull / Crunch
1x20 w/ 150 (left and right torque for obliques)
1x20 w/ 150 (straight crunch)
Notes:
- I'm happy I'm reaching fatigue at the end of basically every set, but this is hard as hell with only 30 sec. break between sets... I think on at least a few I had closer to 50 sec break
I think if you look at the book again you will see that the squats and deads are not a superset. though if you like it that way ...
Good Lord I've been kicking my ass for too long haha. Thanks for setting me straight I just thought Alwyn had a deathwish for us because I never ever ever made clients superset those two even with full rest haha.
Notes:
- DB inclines felt awesome (and I had an incredibly gorgeous spotter to help me... thanks babe )
- Had to end early so I'll tack the rest of the workout onto my next day
Hypertrophy I - Wednesday May 7, 2008
Workout 7B - Rest: 60s - Target Sets/Reps: 4x10
Superset with full rest (5x5)
Barbell Close-grip Bench Press:
1x6 w/ 175
1x5 w/ 180
1x6 w/ 185
2x5 w/ 185
High Pull:
1x6 w/ 115
4x5 w/ 135
Superset with full rest
Barbell Squat:
3x10 w/ 165
1x6 w/ 165 (got a little hard on the last one)
Deadlift + Shrug:
4x10 w/ 185
Superset with full rest Bulgarian Split Squat
3x10 w/ 12e
Step-up (Step is just distal to patella):
3x10 w/ 12e
Ab work (straight sets)
Cable Ab. Pull / Crunch
1x20 w/ 150 (left and right torque for obliques)
1x20 w/ 170 (straight crunch)
Reverse crunch:
* Will tackle this tonight I hope haha
Notes:
- Overall it was rough because I had to play catch up from the last time I worked out. Felt great though and thankfully Kara was there to spot me so I could finish strong for the bench press.
- I might be a little sore tomorrow... haha
You lovebirds are coming to the Summit, right? Great. You'll be needing a chaperon. It's a family place... See ya there.
I wish we could.... but Bri will be dissecting a human and I'm still in the middle of my last trimester for the year at that point. Maybe next year! It looks like a really fun experience!
Superset with full rest
Barbell Close-grip Bench Press:
1x15 w/ 120
1x15 w/ 125
1x15 w/ 135
High Pull:
1x15 w/ 95
1x15 w/ 105
1x15 w/ 115
Straight set
Swiss Ball Crunch:
2x20 w/ 10lb. plate
Knee raise:
1x10 w/ BW
Note:
- Rest time was def. more than 30seconds because I was working out w/ my gf and we were switching on and off.
- I'm in gym withdrawal and want to go today
Superset with full rest Bulgarian Split Squat
1x5 w/ 25e
4x5 w/ 35e
Step-up (Step is just distal to patella):
1x5 w/ 25e
4x5 w/ 35e
Ab work (straight sets)
Cable Ab. Pull / Crunch
1x20 w/ 120 (straight crunch)
1x20 w/ 150 (left and right torque for obliques)
1x20 w/ 165 (straight crunch)
Notes:
- I hate 5x5 days.. especially on a rainy, shitty, sleep deprived Monday haha.
- Wish I could've increased more weight... I felt incredibly weak today, oh well.
Looks good! I didn't get to the gym today... I'm such a slug.... And since I still haven't written that paper tomorrow isn't looking good either... :-(
nice numbers Brian. see some PR's there. good work
Thanks man, I just feel like I've been so weak lately since I got back to school... I know it'll pass but its still frustrating.
Quote:
Originally Posted by Littlemermaidklb
Looks good! I didn't get to the gym today... I'm such a slug.... And since I still haven't written that paper tomorrow isn't looking good either... :-(
You're doing great love, sometimes school gets in the way but you've been making amazing gains so don't feel bad
Hypertrophy I - Friday May 9, 2008
Workout 8A - Rest time: 30sec - Target Sets/Reps: 3x15
Straight Set (had to do a straight set bc some moron was hogging the cables... grrr)
DB Incline Bench Press:
1x10 w/ 70e
1x10 w/ 80e
1x9 w/ 80e
1x10 w/ 70e
Cable Seated Row:
1x10 w/ 225
3x10 w/ 210
Superset with full rest DB Standing Shoulder Press:
1x10 w/ 35e
1x10 w/ 40e
1x9 w/ 40e
1x9 w/ 45e
Wide-grip Pullups:
2x10 w/ BW
1x8 w/ BW
1x5 (rest and cranked out 2 more) w/ BW
Superset with full rest
Barbell Close-grip Bench Press:
4x10 w/ 135 (didn't want to go higher w/o a spotter, especially with really close grip)
Notes:
- I really hope I get stronger with pullups soon... I'm getting annoyed at the plateau I seem to be at.
- I hate my school gym with a passion... and I just found out that they will be closing for a month so that further infuriates me. Bastards.
Do you have an alternative during the school gym's closure?
Not at the moment I might just go insane and see where that gets me haha. I'm going to try to see if there are any 1 month promos I can get for June because I know it won't be pretty if I'm denied gym time (ask Kara haha).
Not at the moment I might just go insane and see where that gets me haha. I'm going to try to see if there are any 1 month promos I can get for June because I know it won't be pretty if I'm denied gym time (ask Kara haha).
Oh, man, that bites. Guess there's always bodyweight stuff and Ross-style things if nothing else pans out.
Yes... he's very scary when he doesn't go for a while... He gets antsy even on the 1 rest day he has during the week! And weekends he's always like "I can't wait to go lift on Monday" lol. I honestly fear for his sanity if he has to go a month without some heavy things to throw around... though he can always bench press my friend Megan for reps! lol (That's a fun story... and there's video of it floating around somewhere... I should find it)
I just thought Alwyn had a deathwish for us because I never ever ever made clients superset those two even with full rest haha.
I really can't wait to see you tomorrow!
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