Old Timey T-bar Rows @ 1 plate x 15, 2 plates x 15, 3 plates x 12
Seated Rows @ 115 x 15, 130 x 15, 145 x 15
Lots of curl variations
Lots of cardio
Easy back and biceps work. Not much motivation in the weight room, but things are tightening up.
Inc. DB Fly @ 40 x 10, 10, 10
Seated DB Military @ 50 x 10, 10, 10
LOTS of cardio. I have dumped the traditional DC 2-way split in favor of the push, pull, legs split on the recommendation of my prep coach. I have little time for other things as it is–this will allow me to recover faster and stay sane. Cheat meal at the Green Mesquite: onion rings, hush puppies, smoked chicken wings, pork ribs, brisket (not the best), pulled pork, sausage, potato salad, coleslaw, chopped beef, white bread, peach cobbler, pecan pie, vanilla ice cream, and a root beer. Fell asleep in car on the way home. Up at 3am. Horrible. I’m done with the all-you-care-to-eat. For now!
Seated DB Curl @ 55 x 10, 5, 3
Reverse Preacher Curl @ 75 x 10
Seated Calf @ 145 x 7 (drop set)
Standing Calf @ 130 x 20
Sumo Deadlift @ 365 x 5
Leg Press @ 6 plates + 25 (side) x 15
Leg Ext. @ 70 x 20
Decent session, but matching my numbers from a month ago is a chore. Today during cardio I nearly fainted. Might be time to change up lifting protocol. More pictures tomorrow.
Pec Deck Push Press @ 120 x 10, 5, 5
Inc. DB @ 70 x 16; Stretch @ 65 x 1:30
Clean and Press @ 135 x 10, 5, 4
Rev. Grip Wide Smith Bench @ 2 plates (side) x 12, 8, 4
Low Pulley row @ 160 x 11, 5, 4
T-Bar Row @ 155 x 1, 145 x 6 90 x 6
Still dropping the weights. Don’t know how much longer I can continue the DC 2-way split.
Lots of cardio.
Barbell Curl @ 105 x 12, 6, 4
Hammer Curl Bar w/ Fat Gripz @ 35 (side) x 10
Leg Press Calf @ 4 plates (side) x 10
Standing Calf @ 130 x 16
Lying Leg Curl @ 130 x 10, 5, 4
Front Squat @ 195 x 12
Hack Squat @ 45 (side) x 40 (outer and inner stance)
I dropped the weights way down at the beginning of this new blast. Everything felt good. Weight is down to 189.2. Cheat meal: seven pieces of pizza, one 3/4 lb bacon cheeseburger, lots of fries dunked in Salt Lick BBQ sauce, two cream sodas, and one Dr. Pepper. Sweet pain.
Cruising this week, still doing the cardio, weight is down to 193. Will resume with DC training next week. Cheat meal at Cannoli Joe’s… not recommended.
Inc. Barbell Press @ 225 x 4… 185 x 8, 4, 4
One Arm Laterals @ 40 x 8, 8, 8
Close Grip Bench @ 225 x 7, 3, 3
Rack Chins @ 65 x 14, 6, 5
Rack Deadlifts @ 365 x 7 (dead stop b/t reps)
@ 405 x 5 (no stop b/t reps)
Lots of cardio.
Pressing continues to plummet. My incline bench max of 225 x 9 has plummeted to a paltry 4 reps. All pressing movements keep falling, while pulling movements get stronger.
Barbell Drag Curl @ 120 x 12, 5, 4
Fat Gripz DB Hammer Curl @ 40 x 8; Biceps stretch x 1:30
Donkey Calf Raise @ 360 x 10; Standing Calf Raise drop set @ 300
Stiff Leg Deadlift @ 315 x 10
Back Squat @ 285 x 8
Power Squat @ 4 plates (side) x 25
Lots of cardio, too.
Tired the whole time. But getting leaner.
Decline DB @ 115 x 6, 3, 2
Guillotine Bench @ 135 x 17; Stretch @ 55 (decline bench) x 1:30
Iso Shoulder Press @ 2 plates (side) x 9, 4, 3; Stretch x 1:30
Dips @ 55 x 13, 6, 4
Iso Low Row @ 3 plates + 15 (side) x 10, 5, 4
Kroc Rows (w/ strap) @ 150 x 20
80 min cardio
Cheat meal today at The Clay Pit: chicken samosa, lentil soup, batata cham (potato pancake), goat curry, beef mirch masala, lamb korma, boti (lamb) kebab, and lots of naan and raita. So. Good.
Seated DB Curls @ 55 x 9, 5, 4
Reverse Preacher Curl @ 75 x 12
Seated Calf @ 145 x 9
Standing Calf @ 300 x 21
Sumo Deadlift @ 365 x 5
Leg Press @ 6 plates + 25 (per side) x 15; @ 7 plates + 25 (per side) x 7
80 min cardio (2 x 40 min sessions)
I was happy with this training session. While the numbers aren’t that great, I’m doing the movements more strictly than I ever have, with slow negatives and very little cheating. My deadlift seems to have stalled in the last six months (so has my squat, to be honest), but I anticipate a nice rebound when I start eating like a normal person again.