category: [Liquid] Mesocycle 4

Exercise Log 10.28.14 (Dev Day)

By phoebusapollo on Tue Oct 28 2014

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 […]

Exercise Log 10.27.14 (Deadlift & Squat Day)

By phoebusapollo on Mon Oct 27 2014

It made more sense for my weekly schedule if I swapped my dev day for the first day of my next cycle, so this workout is actually Deadlift & Squat day, cycle 5. Deadlift: A particularly good workout, felt great and set a new PR! Set 1) 4 reps @ 275lbs. Set 2) 4 reps […]

Exercise Log 10.24.14 (Squat & Bench Press Day)

By phoebusapollo on Fri Oct 24 2014

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 […]

Exercise Log 10.23.14 (Cardio only)

By phoebusapollo on Thu Oct 23 2014

Ran 3 miles, walked about .3 extra miles. Beautiful evening at Boyce Park, wind was cool and breezy. Had little time in the evening so put off the workout day for the next day.

Exercise Log 10.22.14 (Bench Press & Deadlift Day)

By phoebusapollo on Wed Oct 22 2014

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 […]

Exercise Log 10.20.14 (Deadlift & Squat Day)

By phoebusapollo on Mon Oct 20 2014

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. […]

Exercise Log 10.19.14 (Dev Day)

By phoebusapollo on Sun Oct 19 2014

Developmental Day, need to work on bench pressing so it was very chest focused. Felt very weak on my bench press, not completely sure why. Pause Close Grip Bench Press: Set 1) 5 reps @ 155lbs. Set 2) 3 reps @ 155lbs. Set 2 felt very weak so I stepped down in weight. Set 3) […]

Exercise Log 10.17.14 (Squat & Bench Press Day)

By phoebusapollo on Fri Oct 17 2014

Squat & Bench Press day, cycle 3. Pause High Bar Back Squat: 3 sets of 5 reps @ 140lbs. Climbing 2’s (two reps at increasing weights): 2 @ 150lbs, 2 @ 160lbs, 2 @ 170lbs, 2 @ 180lbs. Decline Pause Close Grip Bench Press: 2 sets of 8 reps @ 115lbs. Bonus Round (reps to […]

Exercise Log 10.16.14 (Bench Press & Deadlift Day)

By phoebusapollo on Thu Oct 16 2014

Pause Close Grip Bench Press: 3 sets of 5 reps @ 135lbs. Climbing 2’s (two reps at increasing weights): 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, 1 @ 170lbs (failed the last rep). Deficit Deadlift: 2 sets of 8 reps @ 205lbs. Bonus Round (reps to failure): +12 reps. Iso-Lateral Incline Chest Press: […]

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My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
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