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vince318
11-20-17, 4:11 pm
Been following this a long time but never really posted( just read a lot of logs Q and A). Decided I'd start a log.

I've competed at 183 and done similar #s at 160. I've been walking around 175-180+ lately so will stay here a while.

Best lifts in competition are 445 squat, 300 bench, 545 deadlift.
Best lifts in gym are 440 squat, 330 bench, and 600 deadlift.

Sunday- November 19, 2017

bw 181

planks 1 min front/each side

Paused bench-
45x10
135x5
185x5
225x1
245x6
245x6
245x6
245x6
245x6

2 min rest on everything after this

Incline- pinky on ring touching throat kind of like a guillotine press
135 3x10

Pec deck
90 3x12

Side laterals-
35sx15
40sx12
45sx10

Dips-
bw+90x15, 12, 12

Pullups - neutral close grip
bw+45x8
bw+25x8

Monday- November 20, 2017

bw 181.8

planks 1 min front/each side

Leg press- done for warmup
180x20
270x20

SSB Squats
55x10
145x8
195x5
235x1
255x12
255x12
255x12
255x12

Stifflegs off 4 inch deficit
255x12
255x12

CSR Machine
250 3x10

vince318
11-22-17, 7:01 am
Planning to do a meet January 13. Going to try to drop a few pounds kind of quick (I hope) so I can run a surplus going into it.


Tuesday- November 21, 2017

am weight 184.6 bloat from chili lol

macros

223c 52f 182p

Planks 1 min front/each side

Rear delt machine-
50 2x25

Floor press - paused
45x10
135x8
185x5
225x1
245 5x8

Seated Press behind head on smith machine- counting bar as 45 for reference sake
45x15
135 5x12

Reverse pec deck- machine with no handles (super-setted with presses)
80 2x12
95 2x12

Side Lateral machine-
125 3x15

Wide grip lat pulldowns- behind head
120x15
130x15
140x15

Wednesday- November 22, 2017

bw 183.2

Front squats later

vince318
11-23-17, 8:54 am
Wednesday- November 22, 2017

macros 205c 56f 197p

Front squats-
45x15
135x5
185 4x12

Close grip bench-
45x10
135x8
185x5
225 2x8
205 3x8

Cable Rows-
160 3x10

Hammer curl / Incline Tate extension superset
40s 2x12 / 2x15

Dips / Machine preacher curl superset
bw+45x10 / 80x10
bw+90x10 / 80x10
bw+135x7 / 80x10

did some belt march stuff since my hip/upper glute was bothering me

vince318
11-27-17, 8:06 am
Friday - November 24, 2017

bw 181.8

planks 1 min front/each side

Deadlifts-
135x5, 5
225x3, 3
315x2
365x1
425x1
465x6, 6, 6 hook grip up to first set of 465 then straps on last 2

Deficit deadlifts- 4 inch
375x5
375x5
375x5

Stiffleg off 4 inch deficit
285x10

DB rows-
100sx20 each side

Ab wheel-
bw+45x12

Sunday - November 26, 2017

bw 182

Bench press-
45x10
135x8
225 8x8

Incline bench- 45 pinky on rings
135x8
185x8

Pullups-
bw 5x10

Dips
bw+90 2x12

Pec deck superset reverse pec deck
80 3x12 95 3x12

Side Cable raises-
1x25

vince318
11-28-17, 7:49 am
Monday- November 27, 2017

bw 181.8

GHR
bwx8
bwx8

SSB Squats - 55 lb bar
55x10
145x5
195x5
235x1
285x1
325x1
275x12, 12, 12

Stifflegs off 4 inch deficit
225x8
275x12, 12

CSR Machine-
270x12
220x15

vince318
11-29-17, 3:07 pm
Tuesday - November 28, 2017

bw 181.8

Floor press- paused
45x10
135x8
185x5
225x1
245x8
245x8
245x8
245x8
245x8

Pullups- wide overhand
bw 5x10

Seated Smith Military- behind head
barx20,10
135 5x12

Side lateral machine-
130x20
130x20, 6, 6, 8 rest paused

Rear Delt machine-
4x12

Wednesday- November 29, 2017

Bw 181.2

planks 1 min front/each side

GHR-
bwx8

Front Squats-
45x10
135x5
185x1
195x12, 12, 12

Close grip bench - index on smooth
135x8
225x8
225x8
225x8
225x8
225x8

Dips-
bw+45x8
bw+90x8
bw+135x6

Hammer curls-
40s 2x15

Incline tate extenions
40sx20

vince318
12-02-17, 9:26 pm
Friday- December 1, 2017

Bw 181.2

Planks 1 min front/each side

Ghr
Bwx8

Deadlifts
135x5, 5
225x3, 3
315x2
385x1
435x1
475x5

Felt like crap and legs just wouldn't do anything. Plan was 475x8 then 4x5 but grinded that 1 set so just packed up and went home.

vince318
12-04-17, 6:59 am
Sunday - December 3, 2017

bw 181 - still feeling really drained and not recovered. Need to get more sleep.

Bench-
45x10
135x8
185x5
225x1
240x8, 8, 8, 7 gassed out.. I was going to do 5-7 sets lol. Decided I was to drained for more pushing.

DB Flys
30s 3x12

Pullups- wide overhand
bw 5x12

Rear Delt machine-
90 4x15

vince318
12-05-17, 7:21 am
Monday- December 4, 2017

bw 181.0

I've had a weird pain in my right hip/lower back area but mostly in the hip. Back never really hurts and the only thing that bothers it is the bottom position of a squat. Front squats and sumo tend to bother it the most but today it started really bothering me so didn't really squat. Going to take some time off deadlifts(maybe) and definitely squats to try to get this figured out.

GHR-
bwx8
bwx8

Safety bar squats-
55x8
145x5
195x5
235x5
285x1
325x1

Belt Squats - rigged up with a dip belt and the nautilus shrug machine
7x15

GHR/Leg raise superset
bwx8 / 15
bwx8 / 15

vince318
12-09-17, 7:28 am
Tuesday - December 4, 2017

bw 181

Seated Smith Press - behind head
45x25
95x12
135x10
155x8
175x6
155x12

Floor press- paused against doubled minis
45x5
135x5
185x5
225x1
255x1
280x1 pr
225x4

Side Delt machine-
130x30 + 10 partials

Side laterals-
30sx20

Rear Delt machine / face pull supserset
90x15 / 90x15
90x15 / 90x15

Wednesday- December 5, 2017

bw 181.2

SSB Box squats - pause on box
55x10
145x5
195x4
195x8
235x8, 8, 8

Deadlifts- against doubled minis
135x3
225x3
225x3
315 6x3 every min on the min
405x1

Thursday- December 6, 2017

bw 179.8

Bench- against doubled minis
45x5
135 7x5 2 close, 2 wide, 4 normal grip every 45 sec

Dips
bw+90x8
bw+135x10
bw+135x10

Swiss bar extensions to nose-
barx12
bar+20x8
bar+40x8, 8, 8
bar+50x8

Hammer curls / Incline tate extension superset
35sx8 / 10
40sx8 / 10
45sx8 / 10
45sx8 / 10
45sx8 / 10

Cable Curl / Pushdown superset
3 sets each

Band Pushdowns-
120ish reps

Friday - December 8, 2017

bw 178.6

SSB Pause squats-
55x8
145x4
235 6x3 every min on the min

Deadlifts- beltless
135x5 paused right off the floor
225x5 ""
315x2 ""
365x1 no pause
405 5x5 last set paused right off floor

vince318
12-11-17, 7:10 am
Sunday- December 10, 2017

bw 182

Close grip bench- index on smooth against doubled minis
45x8
135x5
185x2
225x1
245x1
260x1 +5 pr

Incline bench- 45 degree pinky on rings
135x8
185x10, 10

Pushups- feet elevated with 45 on back
3x15

Pullups- wide overhand
bw 5x15

Rear Delt machine
100 3x15

Pec deck
x6, x10

Seated DB Cleans
25s 2x10

vince318
12-12-17, 6:53 am
Monday- December 11, 2017

bw 183.2 I think weight is up due to me getting up at 4 am and getting to bed really late the last couple days...calories have been the same

GHR-
bwx8
bwx8
bwx8

Front Squats-
45x10
135x5
185x5
225x5
belt on
245x6
245x5
225x6
225x6

Belt squat - using a belt and the nautilus shrug machine lol
135x10
180x12
225x10

4 inch stiffleg deficits
225x8
275x8
315x8

Ab wheel- slow count down and up
bw 2x10

vince318
12-14-17, 7:12 am
Tuesday- December 12, 2017

bw 183.6

Incline bench- 45 / pinky on rings
45x20
135x8
185x3
205x6
195x8

Pullups - wide overhand grip
bw 5x15

Seated smith press - behind head
45x25
95x15
135x5
155x5
175x8 pr
155x8
155x8

Side Lateral Machine
135x30 + 10 partials

Side Laterals-
35sx15

Rear Delt machine
4x12

Wednesday- December 13, 2017

bw 178.6 finally slept in til 9 instead of 4 am - 5 pound drop from the day before on same cals lol

Been going to the chiro to get my hip worked on as it keeps getting rotated and causing me to twist in the bottom of squatting...last 2 weeks have felt better and like i'm actually pushing with both sides and not twisting

GHR
bwx8

High bar squats - switched back to flat shoes
45x10, 5
135x5
135x8
225x1
245x8
245x8
245x8
245x8

Deadlifts- beltless against doubled minis
135x3, 3
225x3, 3
315x1
335 6x3 45-60 sec rest

vince318
12-15-17, 6:53 am
Thursday - December 14, 2017

bw 182

Buffalo bar bench-
45x10
135x5
225x5, 5, 5, 5, 5, 5, 6 pausing random ones throughout

Dips-
bw+90x8
bw+140x9
bw+140x8

Upper back row/high pull thing
3x15

Overhead ez bar extensions-
65x10
85x8
105x5 85 was so easy lol

Ez bar preach curls
65x10
85x8

Incline Tate extensions-
40s 2x15

Seated incline db curls-
25s 2x15

vince318
12-18-17, 1:56 pm
Friday - December 15, 2017

Bw 183.2

Sumo deadlift- beltless
135x8
135x5
225x5
315x5
315x5
315x5
365x2
405x2 just feeling it out and making sure hips/legs pushing evenly
-add 4 inch blocks-
405x5
455x5
495x4 hook grip...baby thumbs hurt to much for a 5th
495x5 straps

Conventional from floor beltless
425x8 8rpe

SSB pause squats
145x3, 3
235 6x3 1 min rest

Belt squats
180x10
225x12, 12

GHR sit-ups- weight behind head
+10x8
+25x8

vince318
12-18-17, 1:57 pm
Sunday- December 17, 2017

Bw 182

Band pullaparts

Bench- thumblength from smooth grip
45x10
135x5
185x5
225x3
275x1
315x1
315x1
325x1
285x3, 3

Paused Floor Press
275x5
265x6, 6

Pullups- wide overhand
Bw 3x17

Dips
Bw+90x6
Bw+135x6
Bw+155x6
Bw+155x6

Side delt machine
140x30+ 10 partials

Rear delt machine
1x15
2x12

Pec deck
2x10

Side cable raises
1x20
1x10

vince318
12-21-17, 7:13 am
Monday - December 18, 2017

bw 179.2

GHR
bwx8
bwx8
bwx8

Front squats-
45x10
135x5
185x3
225x5
add belt
250x8 pr
230x6
230x6
230x6

Belt squats-
180x10
225x10
250x10

4 inch deficit stiffleg deadlift
235x8
285x8
325x8
325x8

----------------------------------------------------------------------------------------------------------
Tuesday- December 19, 2017

bw 179.4

Incline-
45x20
135x8
185x2
215x4
215x4
205x6

Smith Behind the head press-
45x20
135x8
155x10
155x8

Seated Side laterals - superset with presses above
25s 3x15

Pullups- wide overhand
bw 3x17

Giant sets
Feet elevated pushups - bw 3x20
Facepulls - 3x20
Reverse pec deck - 3x12-15

---------------------------------------------------------------------------------------
Wednesday- December 20, 2017

bw 179.2

hip/calf stretching

Ghr-
bwx8

High bar squats - in flats
45x10
135x5
135x8
225x2
add belt
255x8
255x8
255x8
255x8

Deadlift - beltless against doubled minis - 1 min rest between sets
135x3
225x3
315x3
335x3
355 4x3

Pullups- wide overhand
bw 3x17

vince318
12-22-17, 6:51 am
Thursday- December 21, 2017

bw 179.4

Buffalo bar bench- 53ish pounds counting as 45 for progression
barx15
135x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5

Dips-
bw+90x8
bw+140x7
bw+135x8

supersets
Hammer curls / Incline Tate extensions
40sx20 / 40sx20

EZ Preacher Curl / Seated Overhead EZ bar extensions
85x10 / 85x12

Seated incline db curls / rope pushdowns
30sx15 / someting x10, 15

Rear Delt Raises-
25sx20

vince318
12-23-17, 7:12 pm
Friday- December 22, 2017

bw 181.2

Sumo deadlift - beltless
135x5
135x5
135x5
225x5
315x5
405x5
405x5
-add 4 inch blocks-
455x5
495x8 pr at 8rpe

Conventional - beltless from floor
435x8

SSB Pause Squats-
145x3, 3
245 6x3 1 min rest between

Lunges-
bwx20
+70x10

vince318
12-24-17, 7:00 pm
Sunday- December 24, 2017

bw - didnt check. Went into gym after 12 hr graveyard and no sleep. Didn't push it after the main work.

Paused Floor press - against doubled monster minis
45x5
135x5
185x3
225x1
255x1
275x1 +10 pr
285x1 +20 pr

Pullups-
bwx19
was supposed to do 3x19 but first set was harder than it should have been and bugging my shoulder slightly so I called it there

Dips-
bw+90x8
bw+135x8
bw+160x5
bw+160x5

-superset with-

Reverse pec dec-
100 4x15

Side Delt machine-
145x25 + 10 partials

Pushdowns-
180x15

vince318
12-27-17, 6:59 am
Monday- December 25, 2017

bw - didn't check

GHR-
bwx8
bwx8
bwx8
bwx8

Front squats-
45x10
135x5
185x5
235x5
add belt
255x6
255x5
235x5

wanted 8-10 on the 255 and 1 more set but bar was trying to roll off me the entire time

Belt Squats-
180x12
225x15
225x15

4inch stiffleg deficits
245x8
295x8
345x8

Pullups- wide overhand
bwx20
-------------------------------------------------------------------------------

Tuesday- December 26, 2017

bw 179.2

Side Lateral machine-
85x12
115x10
145x30 + 10 partials

Pullups- wide overhand
bwx20

Rear Delt machine-
100 5x15

Push press-
45x10
95x6
135x6
155x6
155x6
155x6

Seated Smith press - behind head pinky on ring
135x12
135x15
155x10
155x12

Side Delt raises-
35sx20

Pushups- feet elevated / Facepull superset
bwx20, 20 / 100x20, 20

vince318
12-28-17, 7:03 am
Wednesday- December 27, 2017

bw 179.2

Really focusing on driving with my legs and not using my back while keeping the RPE to something easier

High bar squats - in flats
45x5, 10, 5
135x5
225x2
265x8
265x8
265x8
245x8

Pullups - wide overhand
bwx20

Deadlift - beltless against doubled minis
355 6x3 1 min rest

vince318
12-29-17, 7:11 am
Thursday- December 28, 2017

bw 180.6

Pullups - wide overhand
bwx21 left a couple in tank

Bench- against doubled minis
45x5
135x2
165 7x5

Dips-
bw+90x8
bw+140x8
bw+140x8

Reverse pec deck
110 3x10

Hammer curls / Incline tate ext - superset
25sx12 / 12
45sx10 / 15

Ez preacher curl / Rope pushdown superset
85x10 / 150x8
85x10 / 150x10

vince318
12-31-17, 5:36 pm
Thanks man!! You too!

Friday - December 29, 2017

Bw 178.2

Sumo deadlift - beltless
135x5
135x5
135x5
225x5
225x3
315x5
405x3
455x3
Add 4 inch blocks
455x5
500x3
550x1 pr for this lol...could have done more but slightly pulled my left hamstring

Conventional from floor - belted
500x2 leg was shaking so called it

SSB Wide stance box squat
55x10
145x3, 3
235x3, 3

Bet squats
180x12
225x12
250x12
270x10

Pullups- wide overhand
Bwx21
--------------------------------

Sunday- December 31, 2017

Bw 182.2

Bench - against doubled monster minis (120ish) at top
45x5
135x3
185x3
225x1
245x1 pr
255x1 pr
260x1 pr

Close grip 45 incline- index on smooth
135x5
185x5
205x5
205x5
205x5

Pullups- wide overhand
Bwx21

Reverse pec deck
110 4x12

Dips
Bw+100x15
Bw+100x15

Flat DB flies
30s 4x12

Band pushdowns
100 reps

Band facepull/pullaparts combo
2x15

vince318
01-02-18, 11:41 am
Monday- January 1, 2018

Bw 179.2

GHR
Bwx8
Bwx8
Bwx8

Front squats
45x8, 8, 8
135x5
185x5
225x5
245x1
Add belt
260x6 pr without knee sleeves
245x5
245x5
245x5

4inch deficit stiffleg deadlifts
225x6
315x6
370x8 pr

Belt squat
180x12
225x20
225x20

Pullups
Bwx20

Meadow rows
2plate 3x10 ..did 10 each side back and forth until all 3 sets finished

Reverse hyper
100 5x15

Abs

vince318
01-05-18, 1:21 am
Tuesday - January 2, 2018

Pushpress-
45x10
95x6
145x6
165x6
165x6
165x6

Seated smith press - behind head
135x12
155x10
155x10
155x10

Pullups- wide overhand
Bw+45 4x6

Side delt machine
150x22 + 10 partials

Reverse pec deck
120 5x10

Cable side raises
2x15-20

Rotators

------------------------------

Wednesday- January 3, 2018

Bw 178.6

High bar squat- in flats
45x10
135x5, 5
185x5
225x2
275x1, 1
Belt on
315x1, 1, 1, 1
335x1

Sumo
Up to 315 for a few singles and doubles

Cable rows
150x12, 12
180x10
200x10

----------------------------------------------

Thursday- January 4, 2018

Bw 176.8

Bench- against doubled minis
45x5
135x3
175 7x5

Dips
Bw+90x8
Bw+135x6
Bw+160x6
Bw+160x5

CSR machine
250 5x10

Reverse pec deck
110 3x15

Hammer curls / incline Tate ext superset
25sx10 / 12
35sx10 / 12
45sx10 / 12

Incline DB curls / band pushdowns
30sx12 / bandx30
30sx12 / bandx30
30sx12 / bandx20

Band curls / band pushdowns
Bandx25 / bandx30

vince318
01-06-18, 7:00 am
Friday- December 5, 2017

Squatted in flats again

High bar squats - against doubled minis (130ish) at my height
45x5, 5
135x5, 3
185x3
225x2
275x1
320x1 pr I think lol...best squat is 445 and this definitely felt heavier

4 inch deficit deadlift
336 7x3 1 min rest

Wide stance box squat - parallel
145x10
235x10

45 back raise-
145 3x10

GHR-
bw 4x10

Belt squat
225x10
270x10
270x10

ABS
oblique machine 2x12
Pulldown machine - 2x15

vince318
01-08-18, 7:05 am
Sunday - January 7, 2017

bw 182

Paused floor press- thumblength from smooth
45x10
135x5
185x3
225x3
275x1
315x1
335x1
355xmiss

Paused floor press - close grip index on smooth
245x6
245x6
245x6
245x6

Pullups- med underhandish grip
bw+70x6
bw+70x5
bw+45x7

Reverse pec deck
110 5x12

Side Delt machine
125 3x15

Incline DB press
60sx25, 19

Rolling Tricep ext- done in between reverse pec deck sets
35s 4x12

Overhead rope ext-
80x19, 17

Super set with

Facepulls
100x15
80x30

vince318
01-09-18, 7:01 am
Monday- January 8, 2018

bw 181.2

GHR-
bwx8
bwx8
bwx8

Front Squats-
45x8, 8
135x5
185x5
225x5
add belt
275x4
275x3
add sleeves
275x4
275x3
250x6

4 inch deficit stiffleg deadlift
225x6
315x6
405x6 pr https://www.youtube.com/watch?v=Ae_68_0aktQ&spfreload=10

45 back raise-
145x12
145x12
145x12

Leg Press-
180x20
270x20
360x15

Oblique machine-
2x12
Ab machine
1x15

vince318
01-10-18, 7:13 am
Tuesday- January 9, 2018

bw 178.8

Side Delt machine-
95x10
125x10
150x27 + 10 partials

Pullups - med underhandish grip
bw+45 4x8

Seated Military Smith - behind head
45x20, 20
95x15
135x10
160x8
180x6
180x5

-superset with-

Rear Delt Machine-
110x10
125x10
135x10
145x10
145x10

Floor press - paused
225x8
235x8
225x8
225x8
225x8

-superset with-

Facepulls-
100x10
120x10
140x10
110x15
110x15

Cable side laterals
1x20

Shrugs - machine
2x15-20

vince318
01-11-18, 3:08 pm
Wednesday - Jan 10, 2018

Bw 181.2

High bar squat - in flats
45x10
135x10 wide stance to low box
135x5 normal stance no box now
135x5
225x3
225x2
275x2
Add belt
315x2
365x1
315x2

Sumo- beltless
135x5
225x5
315x3
315x3
405x2

----------------------------

Wednesday - January 11, 2018

Bench- against doubled minis
45x5, 5
135x3
185 7x5

Close grip paused floorpress
255x5
245x5
245x5
245x5
245x5

-superset with-

Reverse pec deck
110 5x15

Cable ez reverse curls / V bar pushdowns
3x12 / 3x12

Overhead DB ext
100x10

Incline DB curls
30sx15, 15, 12

-superset with-

Close grip push-ups on barbell and feet elevated
Bw 3x20

vince318
01-14-18, 1:04 pm
Friday - January 12, 2018

Bw 181.2

4 inch Deficit deadlift - beltless
135x5, 5, 5
225x5
315x3
375x2
425x1
475x1
525x1 PR +10 over best belted deficit https://youtu.be/yzGdqQhuHzE

Paused front squats
135x3
185x3
225x3
245 5x3

RDL- really focusing on straight legs and not letting back do the work
225 2x8
275 2x8

Tri set
Ghr- bwx10, bw+10x10, 10
Straight arm lat pulldown- 100x12, 12, 12
Ab pulldown machine- stackx10, 10, 10

Single leg leg press- res each leg
120x25
140x20
160x20

vince318
01-14-18, 8:44 pm
Sunday- January 14, 2018

Bw 179.2

Close grip bench- against doubled minis
45x5, 5
135x5
185x3
225x1
245x1
265x1 pr

Close grip bench- paused no bands
275 3x3 pr for one set and did 3

CSR- machine
250 4x10

Dips
Bw+110 4x12

Rear delt raises
25sx15
30s 2x15
35sx15

-super set with-

Overhead rope extensions
80x25
90x20
100x20

Incline DB extensions
30sx12
35sx12, 15

vince318
01-16-18, 6:58 am
Monday- January 15, 2018

bw 181.2

GHR-
bwx10
bwx10

High bar squat against monster minis- 50ish at the top in flat shoes
45x5
135x5
185x5
225 5x5
275x2
315x1

Front Squats-
225 3x8

RDL-
275 4x8

Leg Press-
180x20
270x20
360x20

45 back raise-
145 4x12

Cable row- neutral grip
160x12
180x10

Ab Wheel - slow down and up
2x10

vince318
01-17-18, 7:47 am
Tuesday- January 16, 2018

bw 180.0

Side lateral machine-
95x15
125x15
145x15
145x15

Floor press- paused
135x10
235x10
225x10
225x10
225x10

-superset with-

Neutral grip cable rows- pulling up high to chest
120x10
160x10
170x10
170x10
170x10

Smith incline- 60 degrees
135x10
185x8
185x10
185x8
185x8

-superset with-

Wide grip lat pulldowns-
120x10
160x10
160x10
170x10
200x10

Rear Delt raises-
30s 2x20

vince318
01-19-18, 6:57 am
Thursday- January 18, 2018

bw 183.6 ...

Close grip bench- index on smooth
45x10
135x8
185x6
235 6x6 last set paused

Reverse Grip Ez Cable Curls
100 4x10

-superset with-

Swiss bar nose/skullcrushers- counting bar as 45
barx20
95x8
105x8
105x8

Overhead Ez Bar extensions / EZ Bar preacher curls
85 2x15 / 2x10

Pushups- hands on swiss bar in rack and feet elevated
100 reps

Band pullaparts-
100 reps

vince318
01-24-18, 1:53 pm
Friday- January 19, 2018

Squats- flat shoes
45x10
135x5, 5, 5
225x5
275x2
325x1
375x1
315x1 all felt like crap
Put oly shoes on (ristos)
225x5 paused
225x5 paused high bar
275x5
275x5 high bar

I need to stick to oly shoes

GHR-
Bw+10 3x10

Leg extensions
3x20
覧覧覧覧覧覧覧覧覧覧覧-

Sunday- January 21, 2018

Bench - against doubled minis
45x5, 5
135x3
185x3
225x1
255x1
275x1 pr https://instagram.com/p/BePC3unn91Y/

Slingshot Bench- no bands
315x3 paused PR
325x3 last one paused
335x3 PR

Incline bench- ring finger on rings
135x10
185x8
185x8

Giant sets
Reverse pec deck - 90 5x20
Preacher machine curl - 50 5x20
Ring dips. - bw 4x5, 2x8


Band pushdowns
X20, 30, 25, 25
覧覧覧覧覧覧覧覧覧覧-

Monday- January 22, 2018

Got some ART done and help from a physical therapist on back, legs, and hips

Squats a couple hours later

Squat - oly shoes
45x5
135x5, 5 5
185x5
225x5
275x2
Add belt and sleeves
325 4x6

Front squats- no belt
235 3x6

Reverse hyper
70x15
120 3x15, 1x20

Leg extensions
110 5x20

覧覧覧覧覧覧覧覧

Tuesday- January 23, 2018

Bw 179.6

Floorpress - paused
45x8
135x10
235x10
235x10
235x10
235x10

Seated press behind head- smith machine
135 4x15

Side delt machine- old machine with handles
40 5x15

Rear delt machine
120x15
140x12
140x12
120x15

vince318
01-27-18, 7:27 am
Thursday- January 25, 2018

Close grip bench- index on smooth
45x8
135x8
185x3
225x2
255x6
255x6
255x6
255x6 pr for volume - gassed after this set though
245x5 didn't want to grind so called it for bench

Hammer Curls-
40sx15, 10
35sx12

Incline tate extensions
40sx15, 15
45sx15

Pushdowns- hard machine
90x10
100x10
110x8

Ez preacher curl-
85x10

Rear Delt machine-
120x20, 15

Side delt machine-
30x20, 25

-------------------------------------------------------------------------------

Friday- January 26, 2018

bw 179.2

Deadlifts-
135x5, 5
225x5
315x2 hook
385x5 hook
445x5 hook
505x6 PR add belt/straps ...don't think I've went over 5 reps past 500

Paused deadlifts - beltless, pausing right off the floor
365x8

Stiffleg 4 inch deficit
365x5 wanted 8 - should have dropped weight a little

Belt Squat-
4platesx10
4platesx12
3platesx10
4platesx10

Single leg leg curls-
70 3x12

Pullups- wide overhand
bw 3x10

*deadlifts felt heavy/off after not deadlifting last week
*Got to use a real belt squat machine which I will use a good bit now

vince318
01-31-18, 7:06 am
Sunday - January 28, 2018

bw 182

Bench-
45x10
135x8
185x3
225x2
260 5x3
265 3x3
270 2x2

Floor press- paused
260 5x5

Incline Tate extensions-
40s 5x12

Rope Pushdowns-
5x20

-------------------------------------------------------

Tuesday- January 30, 2018

bw 183.4

Squats-
45x10
135x5 front, x5 back
185x5 front squat
225x5 front, x5 back
275x1
add belt/sleeves
315x1
335x10
315x10
295x10

Reverse Hyper-
140x20
160x20, 20

Chest supported t bar row-
3platesx10
4platesx10, 10, 10

Pullups- wide overhand
bw 4x10

Leg Extensions-
100 5x20

vince318
02-01-18, 6:58 am
Wednesday- January 31, 2018

bw - didn't check

Squat-
45x10, 10 front
135x5 front, 5 back
185x5 front
225x5 front, 5 back paused
add belt/sleeves
265x10, 10, 10

Single leg leg curls-
50x20/20
40x20/20
40x20/20

Reverse Hyper-
160 2x20

vince318
02-03-18, 7:06 am
Thursday- February, 1, 2018

Bench - against doubled red minis
45x5, 5
135x5
185 5x5

Incline Bench- ring finger on ring
185 5x8

Flat DB bench-
55s 5x15

Incline DB Bench-
55s 5x10

Close grip bench- index on smooth
185 3x8

Decline DB extensions-
30s 5x12

Pushdowns- v bar
5x20
----------------------------------------------------------------------------------------------

Friday- February 2, 2018

bw 180.0

Deadlifts-
135x5, 3, + 3 cleans
225x3
225x3
315x3
385x1 this felt kind of hard lol
415x3 hook
475x3 belt/hook grip
535x4 belt/straps PR technically - surprised this even budged

Paused deadlifts - beltless
315x10

Deficit stiffleg-
315x8

Single Leg leg curls-
70 4x12
90x8

Belt Squat-
2x8
then some marches

Deadlifts felt horrible warming up, and I almost packed it up at the 385. Going to lay off legs/lower back just a little next week and get more structure to it.

vince318
02-07-18, 6:59 am
Monday- February 5, 2018

bw 180

Squats-
45x5, 10 front
135x5, 5 front, 5 back
225x4
275x1
315x1
365x1 at 6 rpe
275 3x9 6 rpe

Paused Bench-
45x10
135x5
185x3
225x8 @7
225x8 @7
215x8 @7

Close grip bench-
185 2x10 @7

vince318
02-08-18, 6:56 am
Wednesday- February 7, 2018

bw 184 need to stop eating all you can eat sushi lol

Deadlifts-
135x5
135x5
225x3
315x3
405x2
465x1
515x1 @6 rpe
455x6 @6
425x6 @6
425x6 @6

Paused Bench-
135x5
185x3
225x1
235x5 @6
225x5 @6
225x5 @6

Incline DB- @6
60s 3x15

BB Curls - @6
45x15
55x15, 15

vince318
02-12-18, 3:14 pm
Friday - February 9, 2018

bw 181.2

Squats -
45x10, 10 front
135x5, 5 front, 5 back
225x2
275x1
325x1
345x5 @7
325x5 @7
325x5 @7

Front squats- 3x5 @7
225 3x5

DB RDL-
60sx10
70sx10, 10

Facepull -
3x15

----------------------------------------------------

Saturday - February 10, 2018

bw 180.2

Paused bench-
45x10
135x8
185x3
225x1
275x1 @7
245 4x4 @7

Close-grip bench-
185 2x8 @6

Cable Row-
150 3x15

BB Curls-
45x15
55x15, 15

----------------------------------------------------------------

Monday- February 12, 2018

bw 179.2

Squats-
45x10 front, 5 back
135x5 , 5 front, 5 back
225x4 back
275x1
315x1
365x1 @7 supposed to be 6 but widened stance just slightly and rep was a little slower but still easy
275 3x9 @6

Paused bench-
45x10
135x5
225 3x8 @7

Close-grip bench-
185 2x10 @7

vince318
02-17-18, 7:40 am
Wednesday- February 14, 2018

bw 180.2

Felt like death warming up so dropped the heavyish single down. It still moved fine and I could have did 5 more if I had to but it was slow.

Deadlifts-
135x5
135x5
135x5
225x3
225x3
315x3
405x2
455x1
505x1 @6
455x6 @6
435x6 @6
425x6 @6

Paused bench-
warmup
235 3x5 @6

DB Incline- @6
60sx15
65sx15, 15

Pullups- neutral close grip
bw 3x12

------------------------------------------------------------------------------------------------------------

Friday- February 16, 2018

bw 183 - post sushi buffet Thursday

Widened my stance out. Have never went heavy with a wider stance. It felt easy but I have to get used to it.

Squats-
45x10 front, 10 back
135x5, 5 front + 5 , 5 back
225x4
275x1
315x1
355x5 @7
335x5 @7
335x5 @7

Front squats-
235 3x5 @6

DB RDL-
70sx10
75sx10
85sx10

Pullups-
bw 2x12 close neutral grip
bw 3x12 wide overhand

Facepulls-
100 2x15
80x15

Next MEET is April 28th

vince318
02-18-18, 6:59 am
Saturday- February 17, 2018

bw 182.6

Paused bench-
45x10
135x8
185x3
225x1
275x1 6-7 rpe
250 4x4 7 rpe

Close grip bench-
185x8 @6
195x8 @6

Cable Rows-
150x15
160x15, 15

BB Curls-
50x15
60x15, 15

Reverse pec deck
105 4x15

Side Delt machine-
115x15
125 3x15

vince318
02-20-18, 7:12 am
Monday- February 19, 2018

bw 181.4 cals 2750 275 p 207 c 91 f

Squats-
45x10 front
135x5, 10 front, back 5, 5
225x5
275x1
315x1
365x1 @6
385x1 @6-7
315x8 @7
295x8 @7
275x8 @6

Paused bench-
135x6
185x3
235x8 @7
235x8 @8
225x8 @7

Close grip bench- 3x10 @6-7
205x10
185x10, 10

Side Delt raises-
25sx20
30sx20
35sx15

vince318
02-26-18, 7:09 am
Wednesday - February 21, 2018

bw 180.6

Deadlifts - 1@ 6 then 4x5 @6
135x5
135x5
225x3
225x3
315x2
365x1
445x1
485x1
525x1 @6
465x5 @6
445x5
445x5 @6
425x5 @6

Paused Bench- 4x5 @6-7
warmup
245x5 @7
235x5
235x5
235x5

Incline DB-
60sx15
65sx15, 15

Hammer Curls-
30sx15, 15, 15

------------------------------------------------------------------

Thursday- February 22, 2018

Seated press- behind head
45x15
135x12
135x12

Seated DB Press
60sx15
80sx8
60sx15

Side raises
30sx15
32.5sx15
35sx15

Seated press - life fitness machine
3plates/side x10, 10

Rear Delt machine-
4x12

Side Delt machine
4x15

random arms

Pullups- neutral 6x12 through day

-------------------------------------------------------------------------------------
Friday - February 23, 2018

Squats- 3x6 @6
45x10
135x5, 5 front, 5, 5 back
225x4
275x1
315x6 @6
315x6
315x6 @6

Front Squats-
225 3x6 @6

DB RDL
85s 2x8

Pullups- neutral grip
4x12 through day

---------------------------------------------------------------------------------------------------------------

Saturday- February 24, 2018

bw 186 lol 2 days of buffets/all you can eats

Did 12 hour shift then went to the gym

Paused bench-
45x10
135x6
225x2
255x1
285x1 @7.5
255 4x4 @8

Close-grip bench- 3x8 @6
205x8
205x8
195x8

Cable Rows-
160 4x15

vince318
03-07-18, 12:29 pm
Friday- March 2, 2018

Be 182

Paused beltless deadlifts- pausing as soon as weight breaks floor
135x5, 5
225x3
315x3
365x1
405 5x5

Front squats
135 4x15

Single leg curls
80x8
90 3x8

Reverse hyper
90x20
---------------------------------------------------------------------------------------------------------------

Sunday - March 4, 2018

Paused bench-
45x10
135x8
225x2
255 5x3
260 3x3
265 2x2

Paused Floor press-
255 5x5

Pullups - wide overhand
bw+25 2x10

Rear Delt Machine-
140x15, 13, 12

Incline Tate ext- superset - Hammer curls
30s 5x12 / 5x10

Pushdowns- rope
5x20

--------------------------------------------------------------------------------------

Monday- February 5, 2018

Squats-
45x10 front
135x5 front
135x5 back
135x5
225x4
275x1
315x1
365x1
335 5x5

High Bar - paused
275 2x5

Front Squat-
225 2x8

Stiffleg off 4inch deficit-
235 5x12

Belt Squat-
3x10

vince318
03-08-18, 6:58 am
Wednesday- March 7, 2018

Paused bench-
45x10
135x10
235 5x5

Incline bench- pinky on ring
185 5x8

Flat db bench-
60s 5x15

Incline db bench-
60s 5x10

Close grip bench-
185 3x8

Hammer curls/Overhead db extension superset
35sx12 / 70x10
35sx12 / 70x12
35sx12 / 70x12
35sx12 / 70x12
35sx12 / 80x12

Pushdowns- stright bar
5x20

vince318
03-13-18, 6:59 am
Friday - March 9, 2018

Deadlifts
135x5, 5
225x3, 3
315x2
370x5 hook
440x5 hook
500x8 PR belt/straps
https://www.instagram.com/p/BgHvL6JFINx/

Paused deadlift - beltless
315x10

Stiff leg off deficit - 4inch
275x10

Single leg leg curl
90 5x8

Front squat
45x10
135 2x20

Split squats
Bwx10
+kB x10

Ab wheel
X10

vince318
03-13-18, 6:59 am
Sunday- March 11, 2018

Bw 182.6

Paused bench
45x10
135x8
225x3
260 5x3
265 3x3
270 2x2

Paused slingshot bench
275x5
285x5
285x5
285x5
295x5

Hammer curls / incline Tate extension superset
40s 5x10 / 5x12

Push downs / cable flys superset
3x20 each

Dips
Bw 2x20

----------------------------------------------------------------------------------

Monday - March 12, 2018

Squats
45x10 front
135x5, 5 front, then back x5, 5
225x4
275x1
315x1
355x1
385x1 moved easy but felt like a house today
355x2 didn稚 want weight on my back at all so stopped here lol

Belt squat
90x10
140x10
180x12, 10, 15

Stiff leg deficit DL
235 5x13

vince318
03-14-18, 6:54 am
Tuesday- March 13, 2018

Seated Behind the neck press - smith
45x25
135x12
145 4x12

-superset with-

Chest supported TBar row-
3plates 5x12

Rear Delt machine-
140 2x15

Side Delt machine-
3x15

vince318
03-15-18, 6:57 am
Wednesday- March 14, 2018

bw 183.2

Paused bench-
45x10
135x8
235 5x5

Incline bench- alt ring finger on ring with thumb length from smooth each set
195x8
185 4x8

Flat DB Bench-
60s 5x15

Incline DB Bench-
60s 5x10

Close-grip Bench-
185 3x8

Pushdowns- v bar
5x12

Tri Ext Machine-
5x20

Curl Machine-
2x20
2x10

vince318
03-19-18, 6:58 am
Friday- March 16, 2018

Deadlifts-
135x3, 3
225x3, 3
315x3
365x3
425x3
485x3 hook and held the last rep
545x4 pr

Paused deadlifts - beltless paused right off the floor
405 3x3

Leg Curls- single leg
70 3x12

Front Squat-
135x12
155x12, 12

----------------------------------------------------------------------

Sunday- March 18, 2018

Paused bench-
45x10
135x8
185x3
225x3
265 5x3
270 3x3
275 2x2

Close-grip bench- index on smooth
245x5
225x5, 5, 5, 5

Pullups- wide over hand fat bar
bw+35x8 wanted 2x10 but couldn't hold on lol so stopped after this

Dips-
bw+90x12
bw+100x12

Rear Delt machine-
100 2x15
110 2x15

Side laterals-
30s 2x20

vince318
03-20-18, 6:59 am
Monday- March 19, 2018

Squats-
45x10
135x5 front, 5 back
225x5
275x1
315x1
345x1
370x6 pr.. having issues driving with my legs lately. These were wayyy to much back

High Bar - paused
275x6
275x6
275x6

Stiffleg Deficit-
235x14
235x14
235x14

Leg Press-
started warming up but getting a weird feeling in my right knee so stopped at 2 plates for 12

vince318
03-21-18, 2:56 pm
Tuesday- March 20, 2018

Leg Press-
90x20
180x20
270x15
360x15
450x10 paused

Split squats-
+35x10
+60x10, 10, 10, 10

Side Laterals-
20sx20
25sx20
30sx20

---------------------------------------------------

Tuesday- March 21, 2018

bw 183

Paused - bench
45x10
135x10
185x3
225x11, 10

Incline Bench- pinky on rings
205x8
185x8, 8

Incline DB Bench-
60s 3x15

Incline Tate extensions-
30sx12
35sx12
40sx12, 12

Pushdowns- rope
2x20

Hammer Curl - on machine
105x10
110x8

vince318
03-23-18, 3:08 pm
March 23, 2018

Deadlifts-
135x5
225x5
315x3
405x2
465x2 slooow

Got annoyed and decided to deload today. May go back at night and try again

Chest supported T bar row-
135x12
180x10
225x8 drop
180x5 drop
135x8 drop
90x10

Splits squats-
bwx10
+55x10
+75x12

vince318
03-27-18, 7:26 am
Saturday- March 24, 2018

Paused Floorpress-
45x10
135x8
225x8
275x1
315x1
335x2 pr
315x2
275x5

Incline DB Bench- 45
70sx12
80sx12, 12

Dips-
bw+100x15, 13

Rear Delt machine-
110x15
125x15, 5, 5, 5 rest paused

Side Delt Raises-
20sx25
35sx15

Decline DB extensions-
30s 4x12

----------------------------------------------------------------------

Monday- March 26, 2018

High Bar squat
45x10
135x5, 8
225x5
275x1
315x1
375x1, 1 this was supposed to be a warmup but felt horrible. I got annoyed and left. My right hip has been giving me issues again lately. I think i'm going to have to take some time off squatting and pull out of the meet in April.
vince318 is online now Add to vince318's Reputation Report Post

vince318
04-01-18, 7:20 am
Tuesday- March 27, 2018

Seated behind the neck press - smith machine
45x20
95x12
135x10
185x7 pr
155x10
155x10

Pullups- wide overhand
bw 3x10

Incline DB press-
60s 3x15

Side raises-
25sx20
30sx20
35sx15 drop
25sx10

Rear delt machine-
140x16
120x15

20 min cardio

-----------------------------------------------------------

Wednesday- March 28, 2018

Lying leg curls-
60x10
80x10
100x10
100x10

Leg press-
90x20
180x20
270x15
360x20
450x10

Front squats-
135x8
185x8, 8, 8

----------------------------------------------------

Thursday- March 29, 2018

Paused close-grip bench-
135x10
205x10, 10, 10
185x10

Deficit deadlift-
135x10
225x8
315x5
365x10
315x10, 10

-------------------------------------------------------------------------------

Saturday- March 31, 2018

Bench-
45x10
135x10
185x10
225x10
225x10
225x10
225x10

High Bar squat- in flat shoes
45x10
135x10
185x10
225x10
225x10
225x10
225x10

Split squats- holding dumbells
30s 3x10

vince318
04-07-18, 7:01 am
Tuesday- April 3, 2018

Seated Behind the head press - smith machine
45x20
95x15
135x10
185x8 pr
155x14 pr

Pullups- done between presses
bw+45x6, 6, 6, 6, 6

Upright rows-
95x6
115x6, 6

Sid Laterals- 1 arm
30sx25

Seated Side laterals
25sx20, 12, 10 rest paused

20 min cardio
-----------------------------------------------------------------------------

Wednesday- April 4, 2018

Front squats- no belt/sleeves and flat shoes
45x10
135x8
185x8
225x8
185x8 last paused

Dips-
bw+45x8
bw+90x8
bw+135x8, 8, 8

Incline Dumbell curls-
20sx10
35sx12
40sx6
35sx10

Pushdowns-
3x8

Incline tate extensions
35sx10
40sx10
45sx10

Machine preacher curl-
90x10

---------------------------------------------------------------------------

Friday- April 6, 2018

didn't get weight...bodyweight was 179.8 Thursday though

Sumo Deadlifts- beltless
135x10
225x5, 5
315x5
405x5, 5, 5

Block pulls - 4inch
405x5
455x5
505x3 rpe 6

Split squats - holding dumbell like goblet squat
60x10 each leg
70x10

Dumbell rows- 1 arm
70x10
80x10
100x10, 10

GHR/Ab wheel superset
bwx10 / bwx10
bwx10 / bwx10

vince318
04-09-18, 7:01 am
Sunday- April 8, 2018

Bench-
45x10
135x10
225x10
225x10
225x8 last few paused
275x2 paused

Had nothing in me today. Came off 2 12 hour shifts and barely ate so got up and left lol.

vince318
04-11-18, 6:57 am
Monday- April 9, 2018

High bar squat - no sleeves/belt unless stated and flat shoes
45x10
135x10
185x6
225x6
275x6
295x6 belt
225x6 paused

Leg Press-
270x8
360x8
450x8

Reverse Hyper-
110 2x20

Cybex Back row-
170x10
190x12

----------------------------------------------------------------------

Tuesday- April 10, 2018

Paused bench-
45x10
135x6
185x6
225x6
265x5 pr?
245x6

Incline Dumbell bench-
85sx8
95sx10

Side lateral raises-
20sx20
25sx15
30sx12
35sx10 drop
25sx10

Seated Behind the neck press- smith machine
45x15
135x10
165x8
155x8
155x10

Upright Rows
95x8
105x6, 6

Rear Delt machine-
160x8 drop
140x6 drop
110x8 drop
90x8

20 min cardio

vince318
04-13-18, 6:55 am
Thursday- April 12, 2018

bw 183.2 Bodyweight has been staying high and even going up last few days on low cals. I'm going to chalk it up to eating really late and not getting much sleep.

Dips-
bw+45x8
bw+90x5
bw+135x5
bw+160x6, 6, 6

Hammer Curls
40sx15, 40sx10 seated incline

Incline tate extensions- superset with hammer curls
40sx15, 15

EZ preacher curls-
85x10, 10

JM Press/nose breakers - smith machine
95x10
115x10
135x8, 8

vince318
04-16-18, 7:06 am
Saturday- April 14, 2018

bw 178.8.. got some sleep

Paused bench-
45x10
135x10
185x5
230x10
205x10, 10

Incline dumbell - steep
95sx6 tris dieing out
60s 2x15

Pullups - wide overhand
bw+45x6
bw+55x5, 5, 5, 5

vince318
04-17-18, 6:58 am
Monday- April 16, 2018

GHR-
bwx8, 8, 8

Front Squats-
65x10
135x5
185x5
205x3
235x3
265x5 belt think that's a PR with no sleeves or ties it
225x5, 5, 5 belt

Belt squat- using shrug machine lol
135x10
180x10
225x12, 12

Deficit Stiffleg DL- 4inch
225x8
275x8
315x8

vince318
04-18-18, 7:20 am
Tuesday- April 17, 2018

bw 180.3

Paused bench-
45x10
135x5
185x5
235x5
270x5 pr

Paused bench- feet up
245x5
235x5 closegrip

Side laterals-
40sx15, 15
30sx15, 15, 15

Front raises-
30sx15, 15

Seated behind the neck press - smith machine
45x20
135x5
185x5, 5, 5
155x8

DB Upright rows-
45sx10, 10

Rear Delt machine-
180x6 drop
140x8 drop
110x8 drop
90x8 drop
60x10

20 min cardio

vince318
04-19-18, 6:54 am
Wednesday- April 18, 2018

bw 181.3

High bar squats- flat shoes
45x10, 10
135x20
185x15
225x10
275x8 belt
225x8

sled/prowler pull backwards-
6plates x 6 trips

vince318
04-23-18, 7:19 am
Friday- April 20, 2018

bw 180

Deadlifts-
135x3
225x3
315x2
365 8x2 45 sec rest

4 inch deficit stiffleg
225x8
275x8
325x8

Hack Squats- plates each side
1px10
2px20, 20

Reverse Hyper-
30x12 single leg
100x15
160x20

---------------------------------------------------------------------------------

Sunday- April 22, 2018

bw 183....all you can eat sushi night before

Paused bench-
45x10
135x8
185x3
235x10
215x10
215x10

Pullups - wide overhand
bw+45x5
bw+65x5
bw+65x5
bw+25x10
bw+25x10 close underhand

Incline Dumbell bench-
60sx15
70sx15
80sx15

then pizza

vince318
04-24-18, 7:01 am
Monday- April 23, 2018

bw 184.5 from pizza sunday and all you can eat sushi saturday lol

Circuit-
GHR-bw 3x10
adductor machine- 70 3x15-20
Ab wheel- bw 3x10

Front Squats
45x10
135x5
185x5
225x2
255x1
add belt
275x3 bar rolled
275x2 kept rolling got annoyed
245x5, 5, 5

Belt Squats-
135x10
180x10
225x10
250x10

DB Rows- 1 arm
100sx25, 15, 10

vince318
04-26-18, 7:09 am
Wednesday- April 25, 2018

bw 184.0 decided to leave my cals around 2750ish even after the crazy weekend of food lol

band shoulder dislocates/pullaparts - a bunch

Paused Bench-
45x10
135x8
185x3
225x1
275x5 pr
275x5

Close grip feet up bench- paused
225 3x5

DB Shoulder Press-
60s 3x12

Side Raises-
20s, 25s, 30sx10, 35sx8 no rest between sets
20s, 25s, 30sx10, 35sx8

Dips-
bw+90x12 last paused
bw+90x12 ""

Overhead Rope extensions
80x15
100x15

Seated incline curls-
40sx10 drop
35sx5 drop
25sx8

Rear Delt machine-
160x10 drop
140x7 drop
110x6
120x12, 12

20 min cardio

-------------------------------------------------------------------------

Thursday- April 26, 2018

bw 183.0

vince318
04-30-18, 7:18 am
Saturday- April 28, 2018

Deadlifts-
135x5
225x3, 3
315x2, 2
405x1
455x1
add belt
505x1
555x1
605x1 miss..didn't break it off the floor

405x12 no belt

4 inch deficit- beltless
405x6
405x6

Single Leg press-
90x10
135x10
170x12
170x12

Chest supported T bar row-
135 3x10, 1x12

Not being able to squat heavy is affecting my leg strength and drive off the floor for deads. I felt really strong but just didn't have the leg strength for the 605.

vince318
05-01-18, 6:55 am
Monday- April 30, 2018

High bar squats - oly shoes
45x10
135x5 + 3, 3 front squat paused
225x3
275x1
295x8
275x8

Paused
225x5, 5

Belt squat-
3x10

vince318
05-05-18, 7:24 am
Tuesday- May 1, 2018

bw 184.2

Paused Bench-
45x10
135x8
185x3
240x9.6 pr lol triceps burned during warmups
225x8, 8

Incline Dumbell bench-
60sx15
75sx15
60sx15

Standing side Laterals-
40s 5x15 drop to 20sx10 on last set

Seated behind head press- smith
135 4x12

--------------------------------------------------------------------------

Thursday- May 3, 2018

bw 183

Paused bench-
45x10
135x8
185x3
225x2
280x3 supposed to be 5....felt extremely weak and arms still burning during warmups
295x1
315x1 pr +15 paused.. Cheap PR since I haven't done a heavy paused single in forever

Feet up paused-
225 2x5

Close grip paused-
225 2x5

Dips-
bw+90x8
bw+135x8, 7

Incline Tate extensions-
40s 3x15

Pushdowns
1x10

Overhead ez bar extensions
95x8

----------------------------------------------------------

Friday- May 4, 2018

bw 181

Chinups- close underhand
bwx5
bw+25x5
bw+70x5
bw+35x10, 10

Chest supported t-bar row-
90x10
135x10
180x10
205x6 drop
135x8 drop
90x10

Seated incline db curls- 60ish sec rest
35sx10, 9
25sx10, 10

Calves-
100 reps

Rear Delt machine-
120 5x12

Machine preacher curl-
1x10

vince318
05-08-18, 7:14 am
Monday- May 7, 2018

bw 181.8

GHR-
bwx8
+10 4x8

Leg Press- 90 sec rest (feet wider and pointed out - these hit my quads hardest)
90x10
180x10

270 5x20

45 back raise / AB Wheel superset
135 3x10 / bw 3x20

vince318
05-09-18, 7:25 am
Tuesday- May 8, 2018

Paused bench-
45x10
135x5
185x5
225x5
280x4 miss on 5th - pr for 4 (5th really close)
315x3 add slingshot - paused 1st rep
225x10 wide grip index on ring - paused last 2

Incline Dumbell- 45 degree
75sx10
85sx10
95sx7
drop incline to 30
105sx5 pr

Close-grip bench-
185 3x8

Side laterals - 1 arm
30s 3x20

Incline Tate extensions / close grip Pushup superset
40s 5x10 / bwx8-15

vince318
05-10-18, 6:55 am
Wednesday- May 9, 2018

Chinups - close underhand
bwx5
bw+75x6
bw+45x10
bw+35x10

Chest supported T bar row-
90x10
135x10
135x10
135x10
180x10

Shrug machine-
3plates each side x15, 20, 25, 25

Preacher curl machine-
70x10, 4, 4 rest paused

Rear Delt machine
160x6 drop
120x6
120x6 was going to do 3-5x12 lol back / delts gassed so stopped

AB Wheel-
bw 3x20

vince318
05-13-18, 7:33 pm
Friday - May 11, 2018

Bw 179.8

Paused deadlifts - beltless paused as soon as it breaks the ground
135x5, 5, 5
225x5
315x5
405x5

Sumo- rest long enough to change weights
225x5
275x5
315x5
365x5
405x5

4 inch deficit
405x5

4 inch stiffleg
315x6

Single leg leg press
45x10
90x10
135x10
180x10 + 10 both legs

GHR / Ab wheel / seated calf raise giant set
Bwx10 / bwx20 / 70x25 slow
Bw+10x10 / bwx20 / 70x25 slow

vince318
05-13-18, 7:35 pm
Sunday- May 13, 2018

Bw 179

Paused bench-
45x8
135x5
185x3
225x2
275x5 ties PR done at 184
275x4
265x5

Paused floor press-
255x5
255x5
255x5
255x5
255x5

Paused wide grip bench- pinky on ring
225x6
225x5

Incline DB- 45
80sx10, 9
70sx11

Seated side laterals
30sx12
35sx10
40sx10 drop
25sx12

Dips
Bwx25

Ab wheel
Bwx20

vince318
05-15-18, 9:32 am
Monday - May 14, 2018

Going to take front squats out a while. I've noticed the only time I start feeling the hip is later on after doing front squats or sometimes on a heavy set. The last time I had any real run of no pain was with no front squats whatsoever. Started having some pain a little while after this workout.

Standing single leg curl-
70x8/8
80x8/8
90x8/8

bw split squats-
x10

Front Squats-
45x10
135x5
185x5
225x5
255x4 belt - wrist and bicep felt like something was about to give so dropped/racked.
135 4x10 short rest

DB Rows- no straps
110s 3x10

Chinups- close underhand
4x10

vince318
05-18-18, 7:01 am
Wednesday- May 16, 2018

bw 180.4

Tried to ease back into squats...these felt heavy

Squat-
45x10
135x5, 5
185x5
245x5
275x5
add belt/sleeves
315x8, 5, 5, 5

Pause squats- no belt/sleeves
225 2x5

Split squats- holding weight like goblet squat
+25 3x10

GHR- superset with ab wheel
bw 3x10

Ab Wheel-
bw+25 3x12

--------------------------------------------------------------------

Thursday- May 17, 2018

bw 179.0

Paused Incline bench-
45x10
135x5, 5
185x1
205x5, 5, 5, 5, 5

Band pullaparts- done between sets of incline
4x25 red mini

Close-grip bench- soft touch
185 2x10

Seated BNP- smith
135 3x12

Side Laterals - 1 arm
30s 4x20

Low incline tate extensions-
25sx20
40sx10, 10, 10

Rear Delt raises-
25sx15
30sx15, 15

Cable upright rows- wide straight bar
5x15-20

vince318
05-21-18, 7:15 am
Saturday- May 19, 2018

bw 178.8

10 min cardio 11incline 3mph tread

Deadlifts
135x5
135x5
225x5
315x2
365x5
415x5
Add belt
455x8

Sumo- beltless rest just long enough to change weights
225x5
275x5
315x5
365x5
415x5

4 inch deficit
415x5
315x8 stiffleg

Belt squat
135x10
225x10, 10, 10, 10

GHR
Bwx10, 10

Hanging leg raises
3x15

2x2 min belt marches

-------------------------------------------------------------------------------------------------------------

Sunday - May 20, 2018

bw 180.6

Paused Incline bench-
45x10
135x5
185 4x8

Band pullaparts- done between sets of incline
5x25

Close grip bench- soft touch
185 2x10

CSR machine-
200 3x10

Cable Upright rows-
100 3x15

Reverse pec deck
95x15
110x15

Overhead ez bar extensions
85 2x15

EZ bar preacher curl-
85x12, 10

vince318
05-23-18, 6:56 am
Tuesday- May 22, 2018

bw 180.8

Incline bench-
45x10
135x5
185x5
225x6 had 1-2 more maybe but no spotter and this was a PR so left it at that
135x12 closegrip

Band pullaparts - red mini
4x25
did these in between incline sets

Rear Delt raises-
25sx15
30sx15
35sx15, 15

Font/Side raise superset- 1 to the front then 1 to the sides = 1 rep
25sx10
25sx10
25sx10

Seated Behind the neck press- smith
45x10
135x12, 12, 12, 12

Incline bench-
60sx15, 15

Cable Upright rows-
4x15

Pushdowns-
5x20

vince318
05-24-18, 7:31 am
Wednesday- May 23, 2018

bw 179.4

Snatch grip deadlifts - beltless
135x5
225x5
315x5
405x5
455x2 using to much back so stopped

Pullups - wide overhand
bw 6x10, 5x8 (100) total

Chest supported T-bar row- pause/squeeze at top
90 3x10

Hammer Curls-
30s 4x10

Band Pullaparts - red mini
x30, 25, 25, 25

Hanging leg raises-
3x10

AB wheel-
+45x10 drop
bwx10

vince318
05-31-18, 7:27 am
Saturday- May 26, 2018

bw 179.4

SSB Squats-
45x10
135x10
235x10
235x10
235x10 belt for this set
235x10 belt off

Goblet squats-
+70x12, 12, 12, 12, 12

Split squats-
bw 3x15

GHR-
bw 4x10

Ab wheel-
+45x10,10
bwx20

20 min cardio

------------------------------------------------------------------

Monday- May 28, 2018

bw 178.8

Paused bench-
45x10
135x5
205 6x5 60 sec rest

Double Paused bench-
165 4x4

DB Bench-
55s 5x10

DB Shoulder Press-
40s 4x10

Pressdowns- v bar with fat grips
100 5x20

Front / Side raise- 1 rep each each way = 1 rep
25s 4x12

Pushups-
bwx35, 15 rp

20 min cardio

--------------------------------------------------------------

Wednesday- May 30, 2018

bw 176.8

Deadlift -
135x5, 5
225x4, 3
315x2
345 6x5 60 sec rest

4 inch deficit DL
315 5x4

Snatch grip DL-
275 4x5

DB Rows-
80x10
90x10, 10, 10 straps on last set

Pullups-
bw+45x5, 5, 5
bw+25x5, 5

Pulldowns - wide grip straight bar
100x25, 20, 20, 20, 15

Reverse Pec deck- hard machine-
95 4x15

Hammer Curls-
35s 4x12

Hanging leg raises-
bw 4x10

Ab wheel-
bw+25 4x10

20 min cardio

vince318
06-02-18, 7:01 am
Friday- June 1, 2018

bw 178.2

Close-grip bench - fat grips
45x10
135x10
185 5x5 45 sec rest

Incline DB - 45ish sec rest
50s 4x10

Fly machine- squeeze at top
65x20
50x20, 20, 20

Single Arm DB Press- standing
40 4x12

Front raise / Side raise - 1 rep each way = 1 rep
30s 4x10

V Bar pushdowns- fat grip
160x10
180 4x10

Pulldowns- wide overhand
160x10
170 4x10

Single Arm pulldowns-
40x10
50x10
50x10
60x10

Low Cable Row-
160x10
170x10
170x10
180x10

Reverse Pec deck-
50 5x20

Band Face pulls-
mini 4x25

Hammer Curls-
40s 4x10

vince318
06-03-18, 7:09 am
Saturday- June 2, 2018

bw 181 about 4 hours sleep and ate before bed

this workout was after 12 hr shift so had to keep making myself stay

Squats-
45x10
135x5
225x4
275 5x5 belt

Paused High bar-
225 4x4

Leg Press- close stance
2plates 5x20

DB Stifflegs
65s 4x10

Lunges-
bwxfailure

Split squats-
bw 4x12

Leg Extensions-
70 5x20

Lying Leg curls-
65 5x20

Decline situps-
4x10

Ab Wheel-
2x20

vince318
06-06-18, 7:17 am
Monday - June 4, 2018

Paused bench-
45x10
135x5
185x5
215 6x5 45-60 sec rest

Double paused bench-
170 4x4

DB Bench-
60s 5x10

Seated DB Press-
45s 4x10

Pushdowns- rope
100 4x20
110 1x20

Front / Side raise superset- 1 rep each = 1 rep
25s 4x12

Pushups - feet on bench
bwx43, 7

vince318
06-07-18, 7:32 am
Wednesday- June 6, 2018

Deadlifts- beltless
135x5, 5
225x5
225x3
315x2
355 6x5 short rest and all hook grip

4 inch deficit
325 5x4

Snatch grip deadlift-
280 4x5

DB Rows-
95x10
100 3x10

Pullups- wide overhand
bw+45 5x5

Pulldowns- wide grip
100 4x25

Rear Delt machine-
120x15
110x15
100x15
90x15

Hammer Curls-
35s 4x12

Hanging Leg Raises-
bwx20
bw 2x10

AB Wheel-
bw+25 4x10

vince318
06-17-18, 9:36 am
Friday - June 8, 2018

Close-grip bench-
45x10
135x5
190 5x5 30 sec rest

DB incline- short rest
55 4x10

Fly machine- squeeze at top
50 2x20
60 2x20

Single Arm DB press-
40s 4x12

Front/Side raise - 1rep front + 1rep side = 1 rep
25s 4x12

Tricep Pushdown- rope hard machine
90 5x10

Lat pulldown - wide grip hard machine
170 5x10

Single arm lat pull down - hammer
1 plate 4x10

Low Cable row- hard machine
180 5x10

Rear Delt machine-
60 4x25

Band face pull -
4x25

Hammer Curls-
40s 4x10

------------------------------------------------------------------------

Saturday- June 9, 2018

Squat-
45x10
135x5, 5
185x5
225x1
275x1
285 5x5

Paused High bar- beltless
235 4x4

Leg Press- close stance
230 5x20

DB Stifflegs
65s 4x10

Lunges-
bwxfailure

Split squats-
bw 4x12

Leg Extensions-
80 5x20

Leg Curls-
75 1x20
80 4x20

Hanging leg raises-
bw 4x10

Ab Wheel-
bw 2x20


-------------------------------------------------------------------------------------

deload week

Monday- June 11, 2018

Paused bench- 30-45 sec rest
45x10
135x10
205 10x3

Incline Bench- paused
185 5x5

Flat DB Bench-
75s 5x10

Seated DB press-
50s 4x10

Tricep Pushdown-
100x20
120x20
130 3x20

DB Front/Side raises- 1 rep front + 1 rep side = 1 rep
25s 4x12

Pushups- feet elevated
bwx40, 10

--------------------------------------------------------------------------------------

Wednesday- June 13, 2018

Deadlifts-
135x5, 5
225x4, 3, 3
315 10x3 30-45 sec rest

DB Rows-
100 4x10

Pullups-
bw+45 4x5
bw+55x5

Wide Grip pulldowns-
100x25
110 3x25

Low Cable Rows-
120 5x20

Rear Delt machine-
80 4x20

Hammer Curls-
35s 4x15

Leg Raises-
4x10

Ab wheel-
+25 4x12

---------------------------------------------------------------------------

Friday- June 15, 2018

Paused incline-
45x10
135x10
190 5x5

Incline DB Bench-
75s 4x10

Cable Flys- squeeze at top
15pin 4x20

Single Arm DB shoulder press-
45s 4x12

DB front/side raises- 1 rep front + 1 rep side = 1 rep
30s 4x10

Tricep Pushdowns- hard machine
100 5x10

Wide Grip pulldowns-
180 5x10

Single Arm Lat pulldown-
60 4x10

Low Cable row-
180x10
190 4x10

Rear Delt machine-
70 4x25

Band Face pulls-
minx25, 30, 30, 15

Hammer Curls-
40s 4x10

-------------------------------------------------------------------------------------------

Saturday- June 16, 2018

Hip feels like crap again... Very frustrating since deadlifts feel great and everything else feels good/strong but I can't squat anything without some discomfort and overall weakness.

glute warmups

SSB Squats- beltless
55x10
145x5
195x2
235x1
255 5x5

Leg Press- close stance
270 5x20

DB Stifflegs-
65s 2x20

Skipped the rest of the my accessories. Came off a 12 hr shift and with my hip the way it felt just didn't want to be in the gym anymore.

vince318
04-18-19, 8:54 am
Figured i'd start posting here again. Have some bad hip issues that's sidelined my lower but still in the gym.

Saturday- April 13, 2019

Speed bench- against red minis
45x5
135x2
165x1
190 8x3

Standing OHP-
95x5
115x3
135x3
155x3
175x2

Close grip bench- against red minis
165 1x8
175 4x8

Strive machine chest supported row-
250x10
270x10
290x10, 10

Rope Pushdowns-
3x12

DB Curls-
35s 3x12

Side cable laters-
2x20

--------------------------------------------------------------------------------

Monday- April 15, 2019

bw 183

Bird dogs 1x20
rolling planks 1x20

Hip Thrust-
135 1x10
155 4x10

Leg press - wider stance
180x20
270x20
360x20
270x25, 25

Reverse lunge-
35x10
70x10

Single leg RDL-
35sx10

belt marches

------------------------------------------------------------------------


Wednesday- April 17, 2019

bw 186

Paused bench-
45x15
135x8
185x3
225x1
265x1
285x1
305x1
320x1 +5 pr for paused

Incline Dumbell bench- 30 degrees
100s 4x10

Smith Nosebreakers/JM press
95x12
135x10
145x10
155x10
145x10
135x10

Strive Chest supported Row-
270x10
290x10
310 3x10

Strive Pulldown-
170 3x12

Superset
Rope pushdowns - 3x12
Hammer curls- 25sx12, 30s 2x12

DB Side laterals-
6-7x15-25

vince318
08-20-19, 1:59 pm
Saturday - August 17, 2019

bw 176

Paused floor press-
45x15
135x8
185x5
225x5
275x1
315x1
325x1
330x1
255x5

Dips-
bw+90x5
bw+135x5
bw+160x5

Fly machine -
95 2x8

Cable upright rows -
150 3x15

Side laterals -
30s 2x20

Rear Cable flys-
50x20
65x20

Bent over rear delt flys
25s 2x10

-------------------------------------------------------------------

Monday - August 19. 2019

been fighting a hip issue so haven't squatted much recently...testing what I could do

belt squat marches for warmup

Squat-
45x10
135x5, 5
185x5
225x5 paused
275x1
315x7, 5 wanted a set of 10 but tougher than I wanted lol

Will go in Wednesday and Front squat and start off lighter next Monday on squats.

vince318
08-21-19, 8:35 am
Tuesday - August 20, 2019

Swiss bar bench- reverse grip with wide handles
45x15
135x10
205 10x10

Supersets-
Hammer curls - 40sx12, 45sx10, 10
Rope pushdowns - 120x12, 130x12, 12

Supersets-
Ez Preacher curls- 85x10, 65x12, 12
Smith jm/extensions- 135x8, 155x8, 8

Superset
Cable curl - 140x12
overhead ez bar ext - 85x8

Side Delts - 7 sets of 15-20
rear delts- 3 sets of 12