Wide grip pulldown
60 x 10 (warm up)
90 x 10 (warm up)
110 x 8+4
120 x 8+4
Seated cable rows
100 x 10 (warm up)
145 x 8+4
150 x 8+4
T-bar rows
150 x 8+4
150 x 8+4
BB shrug
295 x 8+4
315 x 8+4
Rear delt raises
10 x 8+4 After last week's humbling experience, I went with 10 pound DBs, however, far too easy, so I cranked it back up to 15s for the next set.
15 x 8+4
In relation to week 1, week 2 was excellent. It was far more fluid as we have improved on the ins and outs of the spotting and just getting used to the program. It is only going to get better and better as we delve deeper into HRT. As for now, it is time for some foam rolling, some grub, and some recovery. See you Monday for week 3. Vikespike.
Leg press
180 x 10 (warm up)
270 x 10 (warm up)
360 x 10 (warm up)
450 x 10 (warm up)
720 x 8+4
720 x 8+4
Hack squat
180 x 8+4
180 x 8+4
Leg ext.
170 x 8+4
170 x 8+4
Rev. V-squat
360 x 8+4
410 x 8+4
Lying leg curl
140 x 8+4
140 x 8+4
It is tragic that we only have nine more leg workouts before finishing HRT. I live for leg day. WHEELS BABY WHEELS!
Additionally, if gas prices were not so high, I would have regretted riding my bicycle to the gym. 12 minutes to get there. 19 to get back. Legs are THRASHED.
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)
220 x 8+4
220 x 8+4
Incline bench
190 x 8+4
190 x 8+4
Ate some humble pie today. Last hellcentric-forced negative was to failure. Thankfully BillMueller is a rack pull specialist (just helping him warm up for Hell Session IV tomorrow).
Straight bar skullcrushers
70 x 8+4
70 x 8+4
Incline tricep DB ext- height issue resolved. Threw a 10 on top of the 25 for a little extra boost in the seat to avoid cracking my dome with the DB.
75 x 8+4
75 x 8+4
Throw in 12 minutes on the stairs and I am toasted. And starving. Other than food, the only thing on my mind is back, traps, rear delts, and calves. (Bart Scott voice) CAN'T WAIT!
Additionally, I will be putting my body weight for each session entry. Happy lifting.
I'm back fellas. Sorry for the break, no excuses. I am just going to jump back into posting from todays solid session. Hell Raiser Session I of Week 4. Wow, week 4 already. Time flies when you're paying dues.
Seated front press
45 x 10 (warm up)
95 x 10 (warm up)
125 x 10 (warm up)
160 x 8+4
160 x 8+4
DB lat raise
15 x 10 (warm up)
20 x 8+4
20 x 8+4
decided to hop down and get some solid partials/good negatives here. Felt great with this weight!
BB front raise
45 x 8+4
50 x 8+4
BB curl
45 x 10 (warm up)
55 x 10 (warm up)
75x 8+4
75 x 8+4
Rev. BB curl
55 x 8+4
60 x 8+4
Rev. BB wrist curl
40 x 8+4
40 x 8+4
BB wrist curl
60 x 8+4
70 x 8+4
Solid session today. Wheels tomorrow is questionable for me because of a lingering knee issue, pretty sure it is due to changes in the temp we have been experiencing. Rain or shine, I will be in there spotting and probably doing a set or two of hamstring work, but won't be pressing the issue. Would rather lay back now and get it 100% then mess it up more and have to miss 2 or 3 leg sessions. Come on Flex, do your thing!
Leg press
180 x 10 (warm up)
270 x 10 (warm up)
360 x 10 (warm up)
450 x 10 (warm up)
720 x 8+4
750 x 8+4
Hack squat
190 x 8+4
190 x 8+4
Leg ext.
180 x 8+4
180 x 8+4
Rev. V-squat
410 x 8+4
410 x 8+4
Lying leg curl
150 x 8+4
150 x 8+4
I look most forward to this day each week. Love training legs. Love pushing myself to break barriers both mentally and physically. Strength is increasing. Quads feeling/looking blown up when all is said and done. All in all another great session.
Leg press
180 x 10 (warm up)
270 x 10 (warm up)
360 x 10 (warm up)
410 x 10 (warm up)
450 x 8+4
450 x 8+4
Hack squat
180 x 8+4
180 x 8+4
Leg ext.
90 x 8+4
95 x 8+4
Rev. V-squat
270 x 8+4
270 x 8+4
Lying leg curl
100 x 8+4
100 x 8+4
Knee was much better when I woke up, but started to hurt slightly when warming up, so I eased back a little bit. Still got some great reps in through the workout today. Good stuff!
Received my order of Shock Therapy yesterday and am foaming at the mouth waiting for hell session III today to use it. Been using RAGE+PUMP but I am eager to switch it up.
Decline bench
135 x 10 (warm up)
155 x 10 (warm up)
185 x 10 (warm up)
205 x 8+4
205 x 8+4
Flat bench
155 x 10 (warm up)
185 x 8+4
185 x 8+4
Incline bench
145 x 8+4
155 x 8+4
Straight bar skullcrushers
70 x 8+4
70 x 8+4
Incline tricep DB ext
75 x 8+4
75 x 8+4
Nice workout today, got things back on track on Session III day after last week feeling real good trying to bump the weight up a bit only to falter a little. Quality reps today, felt great!
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)
150 x 8+4
150 x 8+4
T-bar rows
185 x 8+4
200 x 8+4
BB shrug
225 x 10
315 x 8+4
315 x 8+4
Rear delt raises
20 x 8+4
25 x 8+4 I don't know what happened here but I was just feeling it today and was able to get good reps on both sets. The partials with the 25s were fucking hard.