So it's been a weird few days. Was feeling pretty good through Monday, Sunday was an off day and Monday was AM back/bis/forearms and PM HIIT cardio. Both workouts were solid, increased my power output in cardio and went at a great pace for back despite being chatted up by two guys (annoying, I'm there to workout not shoot the ****). I had a couple of quasi-rushed workouts yesterday and today due to having appointments directly after. I'm mainly gauging progress from my strength numbers (along with how I look in the mirror, but the mirror is so much more subjective than strength numbers). I was able to eek out an extra rep from the last comparable lift on RDLs, and reduced my break time on good mornings by 30 seconds per set. To be honest, I was hoping to knock off 5x5 at 370 but I only got 5 reps on 3 sets and 4 on the last 2. This morning on chest I was down strength-wise pretty much all across the board. Not a lot mind you, 1-3 total reps per exercise (over the course of however many sets I was doing)...but I really expect to make strength gains every time I'm in the gym, not regress. The last time I did this workout was a month ago...different gym but with the same equipment. Very frustrating.
I've decided to up cals again, going to 415/97.5/300 from 382.5/90/290, which is a 210.5 cal increase. We'll see how that goes.
I took my last scoop of Form X on Monday morning, sad to see that stuff run out. Not only did it make making my pwo easier by having 2 of the ingredients with the DAA, but the taste was phenomenal and I could almost feel it kick in around halfway through the 2nd week. I made the switch over to bulk DAA starting yesterday, I'm mixing it with my bulk cissus & bcaas in the morning and damn that's not a tasty beverage. I still have enough Division 1 to run through Friday, I wish I had picked up another bottle off the Nutra sale so I could run it for another 4 weeks.
Monday:
Wide Grip Pullup BW+80x5,5,5,5,5
Rev Grip Bent Row 215x8,8,7,7
V Bar 240x8,8,8,8 (Pause before last rep on last 2 sets)
=> Super wide grip pulldown to chest, full ROM 180x 6,5+1, 4+1, 4+1
8x8 Super Wide Neutral Grip Pulldown to chest 180x10,8,8,7+1,6,6,5,5
1 arm row overhand grip 110x8,8,8
DB Curl 45sx8,8,7,7 (Pause before last rep on last 3 sets)
Spider Hammer Curl 55x4,4,4
=>Standing BB Hammer curl 55x4,4,4
Rev Laying Cable Curl 70x12,11,11 (pause before last rep on last set, drop set after last set)
FST 7 Preacher Curl (Big EZ bar) 50x8,6,5,5,5,5,5+1
Tuesday:
RDL 370x5,5,5,5,4 (Had to regrip before 5th rep on 4th set)
Good Morning 150x8,8,8
=>Ham Focused Hyper Extension 25x5,5,5 (Weight behind head)
=>1.5 Minute Breaks
Seated Leg Curl 215x8,8,7,7 (Set 4 drop)
Alternating Unilateral Seated Leg Curl 90x10,10
=>Seated Leg Curl w/ contraction hold 120x8,8
=>1.5 Minute Breaks
FST 7 Seated Leg Curl (feet close, toes straight) 170x8,8,8,8,7,6,6+2
Wednesday:
DB BP 120sx5,4,4,4,2+2 (Last set 2 forced reps w/ spotter, followed by drop set & rest/pause on 3rd drop)
Inc BB BP 195x7,6,6,6
Dips 100x8,7,6,5
Incline Hammer Strength Tempo Set (3010) 140x6,6,6
FST 7 Cable Flyes 40sx10,10,9,9,9,9,8+2
Decline Skullcrushers 70x8,7,7,7
Rev Cable Pushdown 180x9,8,8
=>Overhead Rope Extension 110x8,6,6
=>1 Minute Breaks
Close Grip Bench Press 170x6,6,6,6 (I.5 Minute Breaks)
FST 7 Machine Preacher Extensions 95x10,10,10,10,9,9,8+2
Going to keep pushing forward, I'll put up a final review on Friday.