Beginner cycle diary

snake

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Do you guys take your squats to failure? I definitely push it but stop a rep or two short.
Nothing wrong with leaving 1 in the tank but not all the time if you have youth on your side. Good lift bro!
 
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Be sure, not pretty sure.

Be sure, not pretty sure. Log your workouts so you can see how far you have gone, or in my case, how far you have fallen. You should also take some measurements for that log too.

I’ve taken measurements, you can check them out at my 6 week post.

I only say pretty sure because I was into powerlifting in 2017 and can’t remember if I quite hit that for that many reps. Definitely a PR in the last 5 years though.
 

snake

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I’ve taken measurements, you can check them out at my 6 week post.

I only say pretty sure because I was into powerlifting in 2017 and can’t remember if I quite hit that for that many reps. Definitely a PR in the last 5 years though.
That's good brother. I have my logs from back as far as 20 yesrs.
 
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Feeling 80% better today. All my biometrics bounced back except HRV. Gonna test tomorrow and hit the gym if I’m negative.
 
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HRV is better today, still pretty congested but mostly just in the morning. Antigen test came back negative so decided to hit the gym. Wasn’t feeling 100% but got a good session in and managed to move up a bit on everything.

Going to get some extra sleep tonight so I continue to recover quickly.

Pull B
Friday, November 25, 2022 at 10:12 AM

Lat Pulldown (Cable)
Set 1: 110 lb × 10
Set 2: 143 lb × 6
Set 3: 192 lb × 8
Set 4: 192 lb × 7
Set 5: 165 lb × 9

T Bar Row
Set 1: 110 lb × 7
Set 2: 110 lb × 6
Set 3: 110 lb × 6

Seated Row (Cable)
Set 1: 121 lb × 10
Set 2: 165 lb × 8
Set 3: 165 lb × 7
Set 4: 165 lb × 8

Shrug (Dumbbell)
Set 1: 120 lb × 26
Set 2: 120 lb × 26

Face Pull (Cable)
Set 1: 99 lb × 12
Set 2: 99 lb × 9

Preacher Curl (Machine)
Set 1: 160 lb × 6
Set 2: 160 lb × 5

Kneeling Vacuum
Set 1: 1:00
Set 2: 1:00
 
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Still on the up and up. HRV still improving, most of my congestion is gone. Leg day went pretty well.

Legs B
Saturday, November 26, 2022 at 12:20 PM

Seated Leg Press (Machine)
Set 1: 180 lb × 10
Set 2: 270 lb × 8
Set 3: 360 lb × 6
Set 4: 450 lb × 4
Set 5: 540 lb × 10
Set 6: 590 lb × 7
Set 7: 590 lb × 7

Romanian Deadlift (Barbell)
Set 1: 275 lb × 10
Set 2: 275 lb × 9

Glute Kickback (Machine)
Set 1: 240 lb × 8
Set 2: 240 lb × 6

Leg Extension (Machine)
Set 1: 260 lb × 10
Set 2: 340 lb × 7
Set 3: 340 lb × 6
Set 4: 260 lb × 6

Hollow Rocks
Set 1: 20 reps
Set 2: 20 reps
 
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Got a lil pushy today.

Push A
Sunday, November 27, 2022 at 10:51 AM

Iso-Lateral Chest Press (Machine)
Set 1: 90 lb × 14
Set 2: 180 lb × 6
Set 3: 230 lb × 8
Set 4: 230 lb × 5
Set 5: 230 lb × 1 (rest pause)

Chest Fly
Set 1: 160 lb × 7
Set 2: 160 lb × 7
Set 3: 160 lb × 6

Weighted Dip
Set 1: +70 lb × 8
Set 2: +70 lb × 6

Shoulder Press (Machine)
Set 1: 150 lb × 9
Set 2: 150 lb × 7
Set 3: 150 lb × 5

Lateral Raise (Cable)
Set 1: 11 lb × 12
Set 2: 16.5 lb × 10
Set 3: 16.5 lb × 7

Reverse Fly (Machine)
Set 1: 120 lb × 9
Set 2: 120 lb × 8

Triceps Pushdown (Cable - Straight Bar)
Set 1: 82 lb × 7
Set 2: 82 lb × 6

Kneeling Vacuum
Set 1: 1:00
Set 2: 1:00

Running (Treadmill)
Set 1: 1 mi | 20:00
 
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Decent pull today, not super high energy but I’m sure I’m still recovering from Covid. Made progress nonetheless.

Pull A
Tuesday, November 29, 2022 at 11:08 AM

Lat Pulldown (Machine)
Set 1: 120 lb × 12
Set 2: 160 lb × 6
Set 3: 240 lb × 8
Set 4: 240 lb × 7
Set 5: 240 lb × 5

Seated Wide-Grip Row (Cable)
Set 1: 170 lb × 9
Set 2: 170 lb × 8
Set 3: 170 lb × 7

Underhand Lat Pulldown
Set 1: 192 lb × 9
Set 2: 192 lb × 7
Set 3: 192 lb × 6

Shrug (Smith Machine)
Set 1: 315 lb × 16
Set 2: 315 lb × 14

Face Pull (Cable)
Set 1: 99 lb × 14
Set 2: 99 lb x 9

Cable Row Curls
Set 1: 33 lb × 8
Set 2: 33 lb × 7
Set 3: 33 lb × 5

Hammer Curl (Dumbbell)
Set 1: 45 lb × 9
Set 2: 45 lb × 8

Kneeling Vacuum
Set 1: 1:00
Set 2: 1:00

Running (Treadmill)
Set 1: 1 mi | 20:00
 
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Officially in uncharted squat territory:
Weight is hovering just over 170 going into week 10 (+12lbs). Sad I only have three weeks left, but looking forward to getting the most out of it.

Legs A
Wednesday, November 30, 2022 at 10:22 AM

Squat (Barbell)
Set 1: 135 lb × 8
Set 2: 225 lb × 4
Set 3: 300 lb × 8
Set 4: 300 lb × 7

Romanian Deadlift (Barbell)
Set 1: 275 lb × 10
Set 2: 275 lb × 10

Hip Thrust (Barbell)
Set 1: 230 lb × 10
Set 2: 230 lb × 10

Leg Extension (Machine)
Set 1: 260 lb × 12
Set 2: 340 lb × 8
Set 3: 340 lb × 6

Hollow Rocks
Set 1: 20 reps
Set 2: 20 reps

Running (Treadmill)
Set 1: 1 mi | 20:00
 
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Had kind of a shitty workout. Was rushed to get back for a meeting and didn’t warm up properly, head wasn’t in the game. Basically just banged out my previous weight.. can’t win them all.

Push B
Thursday, December 1, 2022 at 2:39 PM

Iso-Lateral Chest Press (Machine)
Set 1: 90 lb × 14
Set 2: 180 lb × 4
Set 3: 230 lb × 8
Set 4: 230 lb × 4
Set 5: 180 lb × 5

Chest Fly
Set 1: 160 lb × 8
Set 2: 160 lb × 7
Set 3: 160 lb × 4

Weighted Dip
Set 1: +70 lb × 7
Set 2: +70 lb × 6

Shoulder Press (Machine)
Set 1: 150 lb × 11
Set 2: 150 lb × 8

Deltoid Raise
Set 1: 30 lb × 8
Set 2: 40 lb × 10
Set 3: 50 lb × 10
Set 4: 60 lb × 8

Reverse Fly (Machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 7

Single Arm Tricep Rope Push Downs
Set 1: 27 lb × 8
Set 2: 27 lb × 7

Kneeling Vacuum
Set 1: 1:00
Set 2: 1:00
 
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