At home workout today, for developmental day (last day of cycle 4). Just felt an at home workout would be a great change of pace. First, biceps… Chin-ups (focus on form and full extension): 7 sets 5 reps Bicep Curls (curl bar): 5 sets 8 @ 65lbs Bicep Curls (dumbbell, slow, fully supinated): 3 sets […]

Took an extra day of rest to recover from the strained glute, and focused on back and core for today’s Developmental Day (cycle 3). Lateral Pulldowns: 3 sets 5 @ 150lbs, 2 sets 5 @ 165lbs. Bent Over Rows / Pendlay Rows: 4 sets of 8 reps bor’s / 6 reps pendlay rows @ 135lbs. […]

Developmental day, cycle 2. Felt like I should focus on doing some decline bench work and tossed in some cable flys as well. Wanted to do more, but only had so much time. Decline Bench Press (Pause, Slow): 4 sets of 5 @ 155lbs. Cable Flys (Low Angle): 4 sets of 10 @ 80lbs total. […]

Today was developmental day, and it’s been a while since I did any overhead presses and I’m doing a lot of flat bench pressing again and I know overhead pressing can help with my bench strength, so I wanted to do some. I did a lot of shoulder work today, but noted afterwards I had […]

Alright developmental day at a gym I’m visiting, sorta random but had fun. Still in cycle 5 but today’s workout was fairly standard. Needed to do rear delt work and biceps again this dev day. Deadlifts: Set 1) 3 reps @ 275lbs. Set 2) 3 reps @ 275lbs (failed three times due to slippery grip […]

Okay today was developmental day, and since my leg exercises were cut a little short so I could make it out to bouldering, I decided to do extra leg work. Also I always neglect my poor biceps, so did some curls. Back Squats: Set 1) 4 reps @ 205lbs. Set 2) 5 reps @ 185lbs. […]

Alright, developmental day. Feeling a wee little bit better from the lengthy stint of being ill, so wanted to end this cycle with some good upper body work. Biceps, traps and posterior delts were on my exercise hit list. Concentration Curls: 4 sets of 6 reps ea. @ 40lbs. Forced negatives where needed, I still […]

Catching up on old logs again so this one is for the record books more than anything. Today was Dev Day, cycle 2 and I was pretty sick on this workout. In fact being sick caused me to have nearly an extra 4-5 days of off days from working out so records will be sparse. […]

Wanted to do too much so cut out core work. Hit glutes and shoulders. Sumo Deadlifts: 3 sets of 5 reps @ 250lbs. Hip Extension Press (Seclectorized): 5 sets of 10 reps ea. leg @ 150lbs. Step ups: 3 sets of 10 reps each leg @ 60lbs (pre-loaded straight barbell) Overhead Shoulder Press: 4 sets […]

Dev Day record for the end of cycle 5. Wanted an arm and shoulder focus. First, bicep work… Concentration Curls (No-Momentum): 3 sets of 8 reps @ 35lbs. Spider Curls (No-Momentum): Not a very good place to do this on the gym’s preacher curl station due to the way it’s designed, but got away with […]