Additional notes: I slow down the negative and explode on the positive for my deloads as the primary focus is to develop my form. I can technically take a week off but I can't live with myself. Oh, and as soon as September 6 happens, I'll stop posting until about October 12. Vacation haha. And I won't be able to lurk as often cause of school huhu
I got flooded last week lol so I was forced to take a week off after taking a deload. Strength = non-existent. Consistently under-ate too, I wasn't too focused on eating cause I was cleaning the house lol. I'm around 168-163 lbs. now sigh
8/26/13 - Upper (Implemented R.P.E so I could get more volume)
^ yep thanks Monch. It doesn't really bother me that much kasi im on a slight deficit lol
I fcuked around leg day today, didn't feel like doing the routine haha
Deadlifts - umm, I tried applying something known as joker sets. I didn't feel like doing anything for reps today so I just did a lot of singles. All the working sets are double overhand (except for the last) and I used chalk and a crappy Gold's gym belt
135x5 - Warmup
225x1 - Working
245x1 - Working
275x1 - Working (PR at this bodyweight, I guess)
Front Squats
45x5
95x5
185x1 - Working
185x1 - Working
165x3 - Working
165x3 - Working
Comments
I deload by -10% or decrease by at least 20 pounds
Barbell Bench
45x5
95x5
135x5
135x5
135x5
Barbell Row
125x8
125x8
125x8
Incline Dumbbell Press
45's x8
45's x8
45's x8
Pulldowns
80x8
80x8
80x8
Alternating dumbbell curls
20's x10
20's x10
20's x10
Tricep Pushdown
60x8
60x8
60x8
Additional notes: I slow down the negative and explode on the positive for my deloads as the primary focus is to develop my form. I can technically take a week off but I can't live with myself. Oh, and as soon as September 6 happens, I'll stop posting until about October 12. Vacation haha. And I won't be able to lurk as often cause of school huhu
Front Squat
45x5
95x5
135x5
135x5
135x5
Hamstring Curl
60x8
60x8
60x8
Seated Calf Raise
2 35 Pound Plates attached - 3x8
8/26/13 - Upper (Implemented R.P.E so I could get more volume)
Flat BB Bench
45x5
95x5
145x5
145x5
135x5
135x5
Barbell Row
125x8
125x8
115x8
115x8
Incline Dumbbell Press
50lb. dumbbells x8
50lb. dumbbells x8
50lb. dumbbells x8
Lat Pulldown
90x8
90x8
90x8
Lateral Raises
15. lb. dumbbells x10
15. lb. dumbbells x10
15. lb. dumbbells x10
Alternating Bicep Curl
25. lb. dumbbells x8
25. lb. dumbbells x8
25. lb. dumbbells x8
Tricep Pushdown
85 x8
85 x8
85x8
Plank - A set to failure
Treadmill - 15 minutes jog (6 km/h)
I fcuked around leg day today, didn't feel like doing the routine haha
Deadlifts - umm, I tried applying something known as joker sets. I didn't feel like doing anything for reps today so I just did a lot of singles. All the working sets are double overhand (except for the last) and I used chalk and a crappy Gold's gym belt
135x5 - Warmup
225x1 - Working
245x1 - Working
275x1 - Working (PR at this bodyweight, I guess)
Front Squats
45x5
95x5
185x1 - Working
185x1 - Working
165x3 - Working
165x3 - Working
Current measurements:
Arms: 15'
Chest: 42'
Waist: 32'
Hips: 36'
Quads: 24'
Calves: 14' (Feels bad man)
Uhh my lifts as of now:
Bench: 175 lbs. x3
Front Squat: 205 lbs. x3
Deadlift: 315 lbs. x1
Obligatory progress pictures
Around 160 lbs. here
Post Bulk - 185 (???) lbs. DAT BEARMODE PHYSIQUE. I don't plan to cut for a very very long time lol