Liftandswim's Log

Haha yeah there used to be one guy at CSU that would strict curl 135 in between sets of hitting 315 for like 15 on bench haha. Massive MFer. He was the only one allowed to curl in the squat rack...
 
Week 4, Day 3, Part B

Bench
235x5
270x3
300x1+ (4) PR, RPE 9

3 Count Pause Bench
245x5
245x5

CGBP
(all reps paused)
245x5
245x5

Pull-Ups
50 total

Machine Incline Bench
3x15

Lateral Raises
3x10

Tricep Pushdown
5x15

Barbell Curl
3x10

Dumbbell Preacher Curl
2x15

Seated Calf Raises
3x20

Great session. Gains keep rolling.

Rest day tomorrow.

Time to smash some meatloaf, mashed potatoes, and green bean casserole. Thanks mom.

Stay strong AM.
 
Protein! Most anabolic steroid on the market...
 
6/5

Week 4, Day 5, Part A

Deadlift
385x6
385x6

Block Pull
410x3
410x3

SLDL
355x6
355x6

Back Extensions
BWx25x2

Leg Extensions
5x12

Leg Curl
5x12

Core Circuit: 2 rounds
Swiss Ball Crunches
Side Planks
Pallof Press

Deadlifts still suck, but I might be getting stronger. Who knows.

OHP 1s week and upper accessory tonight.

Stay strong AM.
 
Your SLDLs are pretty impressive though. That's a lot of weight.
 
Week 4, Day 5, Part B

OHP
140x5
155x3
175x1+ (7) PR

Paused OHP
140x6
140x6

Unilateral Dumbbell OHP
2x10

CAT Bench
235x3x5

Dumbbell Row
5x12

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Tricep Pushdown
2x15
superset
Dumbbell Curl
2x15

Rear Delt Destroyer

Unilateral Calf Raises
3x15

One more session tomorrow morning. I've earned this deload.

Stay strong AM.
 
Strong OHP indeed.
 
liftandswim said:
Thanks, man.

Last 4 weeks of training have finally caught up to me. Slept until 12 today. Feel like I got hit by a truck.

...going to the gym in a few.
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Heard that.

I've slept in every weekend, mad late compared to when I usually get up.

A little extra rest never backslide a total lol
 
5/6

Week 4, Day 6

High Bar Squat
work up, work up
425x1
365x5
365x5
365x5

Lat Pulldown
3x15

Floor Fly
5x10

Unilateral Row
2x15

Lateral Raises
3x15

Rolling Tricep Extensions
3x15

Pin Wheel Curls
2x10

Incline Curl
3x15 then drop

Exhausted. Great mesocycle (not microcycle, realized I have been flip flopping those terms thanks to Dr. Israetel and my man Dmax) of training. Gains most certainly were had.

Stay strong AM.
 
Received a surprise in the mail today. Thanks to my friend, RegisterJR.

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I'll be sure to review the product. We all know what BCAAs do and do not do as far as muscle growth goes, so I'm not going to bother commenting on that. If you need to catch up hop on over to Examine.com

I'll note mixability and taste (with and without Gatorade) as well as any perceived changes in intra-session endurance. Thanks again! Apple is my go to flavor.
 
liftandswim said:
Received a surprise in the mail today. Thanks to my friend, RegisterJR.

Invalid Link Removed

I'll be sure to review the product. We all know what BCAAs do and do not do as far as muscle growth goes, so I'm not going to bother commenting on that. If you need to catch up hop on over to Examine.com

I'll note mixability and taste (with and without Gatorade) as well as any perceived changes in intra-session endurance. Thanks again! Apple is my go to flavor.
Click to expand...

It mixes well with lemon lime Gatorade. Was tempted to send some in a ziploc because most people don't buy that flavor.

Hope you enjoy!
 
liftandswim said:
Got sunburnt today. Squats tomorrow should be fun
Click to expand...

Just take a pumice stone to your upper back.

You're welcome, and I apologia in advance.
 
Deload begins.

5/8

Week 5, Day 1

Squat
work up, work up
430x1 (85%)...cake
350x2
350x2

High Bar Pause Squat
315x4

Bench
work up, work up
315x1
...felt a twinge in my pec, dropped the back off sets and called it there.

Pull-Ups
50 total (3 sets)

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Dumbbell Fly
1 50 rep set (10 pound dumbbells)
...testing out the pec, it feels fine...

Not benching again until Friday and it'll be light, so we'll see. I think I avoided a pec strain by the skin of my teeth.

Stay strong AM.
 
Glad you caught it man. That woulda sucked.
 
Take your sweet time with that thing and keep a close eye on it. They don't like to go away. I still have an uncomfortable feeling in my pec.
 
herderdude said:
Take your sweet time with that thing and keep a close eye on it. They don't like to go away. I still have an uncomfortable feeling in my pec.
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Oh, I will. From everything I've seen/read online pec injuries are a b!tch. Love to come back when you think you're good to go
 
Thankfully this was a deload workout...lol Glad you didn't go moderate or heavy.HA!
 
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