Dev day, cycle 4. Had to catch up on biceps, and had to get shoulder work in since I did so much benching this week (4 days of benching with extra sets). Dumbbell Bicep Curls: 3 sets of 8 reps @ 35lbs. Spider Curls: 4 sets of 8 reps @ 50lbs. Seated Bicep Preacher Curls: […]

Squat & Bench Press Day, cycle 4. Squat: 1) 4 reps @ 175lbs. 2) 4 reps @ 175lbs. 3) 4 reps @ 190lbs. 6 sets of speed reps for doubles: 2 @ 135lbs. Last rep was a grinder here. Bench Press: 1) 3 reps @ 155lbs. 2) 3 reps @ 155lbs. 3) 2 reps @ […]

Bench Press & Deadlift Day part 2, finishing up what I had before then doing a good run after. Low Incline Chest Press: 4 sets of 6 reps @ 60lbs (last set was a split set). Pause Bench Press: 5 sets of 3 reps @ 145lbs. French Press: 4 sets of 6 reps @ 70lbs. […]

Bench Press & Deadlift Day, cycle 4. I had overate had bad meal planning today, and it was late with a time limit. So felt a bit tired. Bench Press: 1) 4 reps @ 155lbs. 2) 4 reps @ 155lbs. 3) 4 reps @ 165lbs (form was good but took my time, did 1 rep, […]

Deadlift & Squat Day, cycle 4. Noted I had a limited amount of time to get to work, but needed to get this in as I had two days off. Celebrated my 6 month anniversary with my girlfriend the day before, which was a nice way to recouperate. Deadlift: 1) 4 reps @ 280lbs. 2) […]

Developmental Day, cycle 4. For a while, dev day will be primarily extra chest pressing work to reinforce my bench press. Decline Close Grip Bench Press: 4 sets of 5 reps @ 155lbs. Incline Iso-Lateral Chest Press: 4 sets 10 reps @ 118lbs. Close Grip Bench Press: 3 sets of 3 reps @ 145lbs, then […]

Workout back in the home gym, workouts just feel better here, not sure why. Squat & Bench Press day, cycle 4. High Bar Back Squat: Set 1) 4 reps @ 160lbs. Set 2) 4 reps @ 160lbs. Set 3) 4 reps @ 170lbs. Speed work (doubles @ 60%): 8 sets 2 reps @ 120lbs (3 […]

So I decided since work is bringing me closer to my first gym, LA Fitness, that I’d re-sign up for the winter. I like my current gym (Forward Fitness a.k.a. Fitness Factory 2) and intend to keep it, but during the winter I worry about road conditions being bad and LA Fitness is literally in […]

Deadlift & Squat day, cycle 4. Deadlift: Set 1) 4 reps @ 275lbs. Set 2) 4 reps @ 275lbs. Set 3) 4 reps @ 290lbs. 5 sets of doubles for speed @ 205lbs. High Bar Back Squat: Set 1) 3 reps @ 160lbs. Set 2) 3 reps @ 160lbs. Set 3) 2 reps @ 170lbs. […]

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 […]