My Log and Progression

[Reader591]

I honestly don’t know where that came from. I don’t know if it’s from my incline bench work or what lol. Previously that was a 1 rm about 6 months ago

 

[Reader591]

Workout 7/14/23

Good Morning
95x15
145x12

Chin Up
10
10
10

Incline Bench
275x8
315x4

Barbell Row
185x10
225x7

Bench Press (2 second pause at bottom)
315x1
345x1
365x1
375x1 (not two second pause lol, but a quick pause)

Hyperextnesion
100x14
100x14

Laying Cable curl
25x20 per arm
25x17
25x15

Dips
90x10
45x16
BWx18

Standing Calf Raise
225x21
225x17

Weighed in at 224

 

[Reader591]

Workout 7/17/23

I swear I’m feeling the effects of the test now at only 300 per week. My shirts are getting tight in my shoulder mostly. Also, my shoulders are increasing in strength pretty fast. Idk if it’s placebo or already working. But either way I’ll take it. Also weight is up some.

Seated Overhead Press
185x7
225x5
255x3 (PR) went for 4, spot said you had it bro all you, but he touched it and I think he helped
225x5
135x17 (PR)

Squat. Working for hamstrings to calf’s type depth here.

315x5
365x3
405x1 2 second pause at bottom
455x2 2 second pause
405x5 2 second pause

Bent Over Single Arm DB row
90x14 (PR)
100x11 (PR)
110x11 (PR)

Hammer Curl
50x8 per arm
40x10
30x14

Single Arm Cable Tricep Push dowm
50x21 (PR)
40x16
40x15

Calf Press on seated leg press
380x11
340x10
310x12

Laying Cable Curl per arm
25x18

Weighed in at 225

 

[Reader591]

Workout 7/19/23

DB Bench
100x12
120x13 (PR and vid)
100x15

Leg Press
725x11
495x20 (vid and my CNS was not liking me here after the last set haha)

Lat Pull Down Narrow Neutral Grip
145x12
160x12

Calf Press On Leg Press
495x15
495x13
315x21

Barbell Skull Crusher
95x12
115x8

Incline DB Curl
30x12
30x7
20x13

DB Lateral Raise
30x13 (vid)

Weighed in at 223

https://imgur.com/a/saIcrv6

https://imgur.com/a/1U3wvb1

https://imgur.com/a/bS2sY4u

 

[Reader591]

Workout 7/25/23

Off vacation now.

Chin Up
14
11

Seated Overhead Press
185x7
225x7 (vid)
225x4
185x11

Squat
365x12

Close Grip Bench
225x10
225x10

Wide Grip Bench (haven’t done these in a while)
225x10
225x7
(Suprised that my chest was shot after this)

Preacher Curl 3 second essentric
75x8
75x6

Seated calf raise slow tempo
105x17
105x15

Weighed in at 223

https://imgur.com/a/P13RTNp

 

[Oakley6575]

Legit OHP.

 

[Reader591]

Legit OHP.

Thank you!

 

[Reader591]

Workout 7/27/23

Single Arm DB Row
100x10
110x10
110x9

DB Bench
100x10
120x12
110x11

Leg Press
815x5
585x15
495x20

Narrow Neutral Grip Lat Pull Down
145x14
160x10
160x8

Calf Press on leg press
495x14
495x8
315x25

Nordic Curl
14
10

Straight Bar Tricep Push Down
70x16
70x11

Cable Single Arm Curl
50x10
50x10
40x11

Weighed in at 224

 

[Reader591]

Workout 7/30/23

Good morning
135x10
185x10
185x10
135x10

Wide Grip Incline Bench
185x14
225x10
225x10

Seated Cable Row
130x15
160x13
115x15

GluteKickback Cable(I know)
60x10
40x11
20x13

Cable Tricep Pushdown
80x13
60x16
60x15

Reverse Fly
100x12
100x15

Calf Press on Seated Leg Press
245x29

Weighed in at 223

 

[Reader591]

Workout 8/1/23

Had to make it quick today, but I was feeling pretty strong so I pushed squat to what felt about 90% perceived effort and pushed seated over head to just shy of an all out 1 RM and was pretty happy with what I got. I feel I can now beat my 505 squat max but I’ll try that down the road.

Seated Overhead Press
185x8
225x5
255x1
265x1
275x1 (PR) but still thought I had a tad more in me. But no spot on site other than my wife in the other room of the gym.

Squat
405x1 5 second pause at bottom
455x1 2 second pause
485x1 (vid)
365x8

Bench
225x17

Hammer DB Curl
40x10
40x11
40x9

Weight jumped to 227 out of no where haha

https://imgur.com/a/9cKs79o

 

[Yano]

Workout 8/1/23

Had to make it quick today, but I was feeling pretty strong so I pushed squat to what felt about 90% perceived effort and pushed seated over head to just shy of an all out 1 RM and was pretty happy with what I got. I feel I can now beat my 505 squat max but I’ll try that down the road.

Seated Overhead Press
185x8
225x5
255x1
265x1
275x1 (PR) but still thought I had a tad more in me. But no spot on site other than my wife in the other room of the gym.

Squat
405x1 5 second pause at bottom
455x1 2 second pause
485x1 (vid)
365x8

Bench
225x17

Hammer DB Curl
40x10
40x11
40x9

Weight jumped to 227 out of no where haha

https://imgur.com/a/9cKs79o

Nice job on the ohp pr man 275 is beast !

 

[Reader591]

Nice job on the ohp pr man 275 is beast !

Thank you!

 

[Reader591]

Workout 8/3/23

Bench Press
345x1 2 second pause
365x1
385x1
275x10

Hyper Extension
100x15
100x15

Leg Press
725x11
545x20
405x20

Bent Over DB row
100x11
110x10
110x10

Calf Press On Leg Press
405x20
405x17
405x15

Elbow Behind Body Cable Curl Single Arm
50x14
50x10
40x12

Tricep Push Down Straight Bar
100x14
90x15
90x15

Weighed in at 226

 

[PZT]

Awesome
Benching mayne

 

[Reader591]

Awesome
Benching mayne

Thanks. I think my 405 bench goal is right around the corner. Based on how 385 felt, I think I have it now but I’ll work up instead.

 

[Reader591]

Workout 8/6/23

Had just a couple of drinks the night before, but it sure seemed to really hurt my performance as it normally does even if just a few. Took it easier in this workout as a result.

Good Morning
135x15
185x10

Incline Dumbell Bench
90x15

RDL
185x20

Seated Overhead Press
185x8
225x5

Leg Curl
90x15
90x12

Straight Bar Cable Pushdown
90x20
110x12
90x12
80x12

Laying Cable Curl Single Arm
25x12
25x12

Low Cable Fly
40x16
40x15
40x12

Hanging Leg Raise
12
11
10

Calf Press on seated leg press
250x22
175x12 drop set to
100x8

Reverse Fly Machine
100x22

Weighed in at 227

 

[eazy]

Took it easier

225x5

subtle flex

 

[Reader591]

subtle flex

Don’t get me wrong it was still hard. But not all out. Considering I can get 7 reps at that weight haha.

I felt inflamed which explains my good mornings stopping early and me moving to one set of lighter RDL. My low back was feeling flared up, swapped to RDL but it still wasn’t happy so I stopped.

My shoulders felt inflamed too which is why I cut it short.

My entire body felt inflamed after two glasses of wine which was really more like a total of three. Me and alcohol don’t get along.

 

[Reader591]

Workout 8/8/23

Started the workout like @eazy is doing with some of my own modifications. This workout is single set per movement and rest between sets are to be only long enough to catch your breath and be ready for the next movement. It’s also says to do everyday and only take rest days as needed, I will only do three a week.

I won’t lie, this kicked my butt more than I thought it would. But it does make for a quick workout, I completed it in 37 minuets.

My QL has been a little tight, when I started to do squats it was a no go for all out effort, so I subbed RDL and squats for leg curls (I know) and leg press until it feels good.

As suspected, I had more in me for most movements and set several PRs.

DB Bench
120x15 (PR)

Dips (db bench already had me fried for these haha, got the biggest pump ever after just these two movements)
45x16

Pull Ups
12

Barbell Row
135x29 (gotta up the weight a good bit here)(PR also for reps at this weight)

Hammer Curl
40x14 per arm

Leg Curl
120x18 (PR)

Leg Press
585x16

Calf Press on leg press
495x17 (PR)

Hip Adductor Machine
150x22 (PR)

Weighed in at 231

 

[Reader591]

Forgot to add DB lateral raises at 30x16 haha