Decline bench
135 x 10 (warm up)
185 x 10 (warm up)
205 x 10 (warm up)
240 x 8+4
240 x 8+4
Flat bench
185 x 10 (warm up)
225 x 8+4
205 x 8+4 On this set, as per BillMueller's recommendation, I performed the lift as a BB movement rather than a PL movement, focusing more on tension in the muscle rather than slinging the weight around. I'm not used to performing the movement this way, so the first few reps were a bit awkward and I required a verbal signal to begin pressing the weight up. Thought it was a bit light and am looking forward to hitting it up again next week.
Incline bench
195 x 8+4
195 x 8+4
Good pressing.
Straight bar skullcrushers
70 x 8+4
70 x 8+4
Incline tricep DB ext.
75 x 8+4
75 x 8+4
Forced negatives were a bitch, but ready to move on to 80lbs next week. Bring on session IV!
Wide grip pulldown
70 x 10 (warm up)
90 x 10 (warm up)
90 x 10 (warm up)
120 x 8+4
120 x 8+4
Seated cable rows
100 x 10 (warm up)
130 x 8+4
130 x 8+4
T-bar rows
150 x 8+4
175 x 8+4
BB shrug
225 x 10 (warm up)
315 x 8+4
315 x 8+4
Rear delt raises
20 x 8+4
25 x 8+4
Really hard to believe week four is in the books. I started fairly strong with my diet, have started to fade a little bit the lats ten days or so. Going to make sure I get back on track starting tomorrow AM, and keep it going through the week. Also going to toss in some more cardio. These sessions have been tough and about midway through I am saying I will do cardio post workout for only 10-15 minutes, but by the end of the session I want nothing to do with cardio.
WHEELS BABY WHEELS! Brought to you in part by Clyde's Hard Lemonade.
Leg press
180 x 10 (warm up)
270 x 10 (warm up)
450 x 10 (warm up)
540 x 10 (warm up)
750 x 8+4
810 x 8+4
Hack squat
190 x 8+4
200 x 8+4
Leg ext.
180 x 8+4
185 x 8+4
Rev. V-squat
410 x 8+4
450 x 8+4 -Most weight this machine will hold, sigh.
Lying leg curl
160 x 8+4
160 x 8+4
Another really solid leg session. I am able to both feel and see leg development in the works, particularly the inner quad. We've been killing it. After week six I will give you progress in terms of body measurements. Looking forward to it. Cheers.
I've been tweeking my macros this week a bit. I had been putting away 300g of protein and carbs daily but this week has been more along the lines of 350-400g protein, 200-250g carbs. I don't know if it has been this change, or maybe we just crushed legs more than normal yesterday but they feel much worse than normal. Initially planned on 60 minutes of steady state cardio but ended up having to force out 30. We'll see in the next couple of weeks.
Leg press
180 x 10 (warm up)
270 x 10 (warm up)
360 x 10 (warm up)
450 x 10 (warm up)
540 x 8+4
590 x 8+4
Hack squat
190 x 8+4
190 x 8+4
Leg ext.
100 x 8 and then knee was in pain
75 x 8 with some slow partial/negatives on my own
Rev. V-squat
270 x 8+4
320 x 8+4
Lying leg curl
100 x 8+4
100 x 8+4
Tweaked knee slightly during leg extensions. Good stuff today prior to and after that. About to head in for the Hell Session III. Can't believe we are mid way through week five already.
Decline bench
135 x 10 (warm up)
185 x 10 (warm up)
205 x 10 (warm up)
245 x 8+4
245 x 8+4
Flat bench
185 x 10 (warm up)
225 x 8+4
235 x 8+4
Incline bench
195 x 8+4
200 x 8+4
Straight bar skullcrushers
70 x 8+4
80 x 8+4
Incline tricep DB ext.
80 x 8+4
80 x 8+4
Today went well. Numbers continue to go up for both myself and BillMueller. He is getting strong. Never saw him benching like he has been these past few weeks
Decline bench
135 x 10 (warm up)
155 x 10 (warm up)
175 x 10 (warm up)
205 x 8+4
205 x 8+4
Flat bench
155 x 10 (warm up)
195 x 8+4
205 x 8+4
Incline bench
155 x 8+4
155 x 8+4
Straight bar skullcrushers
70 x 8+4
80 x 8+4
Incline tricep DB ext.
75 x 8+4
80 x 8+4
Great little session today. After the reality check during session III a few weeks ago things have been going much better on session III days. The latter four reps are really sticking it to me and taking it out of me. Things are going very, very well so far.
Now that we are halfway home, I thought I would share this. It should be noted that I expect my BF% is higher than my calipers indicate, but either way it seems to be on the way down.