2nd cycle log

Squat
Bar x 10
95x8
135x5
165x3
185x3
225x1
250x5,5,5,5,5
Quads felt somewhat fatigued, same feeling 2 weeks in a row. Right groin hurts. I'm gettin old.

Deads
135x3
225x1
(325x1)x8....90 sec

Leg extension
3x12-15
-SS-
Leg curl
3x12-15
60 sec...with some drops and partials on the last set of both

Core
5 minutes of HIIT 15 sec on/45 sec moderate
 
Neutral grip pull-ups...60 sec
Bw x 10,10,8,7,4

Bb row...90 sec...straps
Bar x 10
95x8
135x8,8,8,8
Dropped weight to get that contraction. Can't get a contraction in my left lat.

Pulldown...60 sec
4x12

Meadows row...60 sec
4x8

1 arm cable row...30 sec
4x10..like these a lot

Used pistol grip on all back exercises

Rear delts...30 sec
5x20

DB curl
1x20

Hammer curl
1x20

Preacher curl
1x20
 
Close grip...had inconsistent rest periods cause I trained with someone
Bar x some
95x8
135x5
165x4
195x3
225x2
245x1...all above paused
225x10 phuck
Rest 60
225x5...tied total rep PR..gonna move my grip in an inch and a half or so so my reps will take a hit but it'll bounce back

Spoto press...90 sec
135x3
185x1
200x3,3,3,3,3

Btn press...90 sec
Bar x 15
65x8
95x5
115x6,6,6

OHP...90 sec
115x8,8

Dips...60 sec
Bw x 10,10,10,10,10

Pushdown...60 sec
3x15

Cable kickback...60 sec
3x15
 
Incline...90 sec
Bar x idk
95x8
135x5
170x4
200x3
230x3
250x1
215x12...no PR but weigh less than last time I hit this
215x 2 rest 15 sec, 2 rest 15, 1 failed the second one and did the roll of shame to get it off me lolz
185x3,3,3...15 sec rest...might stick with these and throw out that second set of 215

DB bench...90 sec
60's x 10,10,10,10,10

OHP...90 sec
Bar x 10
95x5
135x1
150x3,3,3,3...volume PR

BTN press...90 sec
65 x 10,10,10,10

Cable fly
4x15
-SS-
Lateral raise
4x10
60 sec

Pushdown
4x15
60 sec

1 arm overhead extension
2x10
30 sec
 
Squat
Bar x idk
95x8
135x5,5
165x3
185x3
225x1
255x5,5,5,5,5 add belt
Squats felt good today. Form was spot on. I gotta remember to go in a more narrow foot position than I think I need.

Deadlift
135x3
225x1
275x1
315x1....add belt
345x1,1,1,1...2 min rest

Leg curl
4x10-15
-SS-
Leg extension
4x10-15
60 sec

8 minutes HIIT
 
Pull-ups...60 sec
Bw x 10,10,8,7,5

Bb row...90 sec
Bar x idk
95x8
135x8,8,8,8

Pulldown....60 sec
5x8-12

DB row...60 sec
4x10

Straight arm pulldowns
3x10
-SS-
1 arm cable row
3x10
30 sec

Rear delts
4x20
-SS-
Incline curl
4x10
30 sec

Reverse curl...60 sec
4x12
Good session overall
 
Close grip...90 sec
Bar x idk
95x8
135x5
165x4
195x3
225x2
245x1 all paused
225x10...gonna move grip in next week
205x3,3,3....15 sec rest

Spoto press...90 sec
135x3
185x1
205x3,3,3,3,3

Seated DB OHP...90 sec
50's x 8
60's x 10,9,7 then a drop to 45's x not very many

DB overhead extension...60 sec
60 x 13,15 wtf, 10 drop to 40 x 11

Pushdown...60 sec...2 sets overhead 2 sets underhand
4x15

Pec dec
4x10-20
-SS-
Laterals
4x10-20
30 sec with some intensity techniques throw in randomly
 
Front squat
Bar x 10,10
95x8
135x5
165x3
185x1
205x5,5,5 add belt

Incline DB curl...60 sec
20's x 15
30's x 12,11,11,8

Reverse curls....60 sec...pistol grip on these helps you get a better contraction
Bar x 17,15,14,10 with some partials

DB preacher curl....30 sec...left arm is weaker so left arm first
25 x 17,10,10,10 left arm needed a spot on the last 2 sets

Run the rack DB curl from 35's to 15's...left arm sucks

Face pull
5x20
-SS-
Decline crunch
5x10
30 sec

Rear delt
4x20
-SS-
Hanging leg raise
4x fail ish
30 sec
 
Incline...90 sec
Bar x idk
95x8,8
135x5
170x4
200x4
230x2
250x1
215x12...every phuckin week
185x3,3,3 15 sec rest

DB bench...90 sec
60's x 10,10,10,10,10

OHP...90 sec
Bar x 10
95x5
135x1
170x1 I hate lifting
135x5,5,5

Btn press...90 sec
Bar x 10
95x8,8,8

Low incline fly...60 sec
3x12

Laterals...60 sec
5x15-20

One arm DB overhead extension
3x15
-SS-
Rear delt
3x15
 
Squat
Bar x 10
95x8
135x5,5
165x3
185x3
225x1
255x1
260x5,5,5,5,5...first set was the hardest...belt

Deadlift
135x3
225x1
275x1
315x1
365x1,1,1....2 min rest...add belt

Pause squat
135x3
185x3
225x3
255x3
275x3 add belt

Core
100 cals on the stair master
 
Pull-ups...60 sec
BW x 10,9,8,7,5,5...6 sets usually do 5 whatever

Bb row...90 sec
95x10
135x8
155x8
185x8,8
155x8,8,8
135x20

Pulldown...60 sec
4x12 with 2 drops

DB row...90 sec
4x12

Rear delts
5x10-20
-SS-
Bb curl with fat gripz
5x10-15
30 sec

Incline curl...60 sec
4x8

A little core
Some sprints
A little more volume than I'm used to but I lifted with a couple buddies
 
Forgot to log yesterday but just did close grip, spoto press, and weight dips. Wanted to front squat but the lone rack was taken

Pulldown...90 sec
5x10-20...1 mechanical drop set at the end

DB row...90 sec
60 x 15
80 x 12,12,12,12

T bar row...60 sec
4x15

Incline curl...60 sec
25's x 15
30's x 10,10,10

Ez bar preacher curl...60 sec
4x8-10...2 drops on the last set

Reverse curl...60 sec
4x15

DB curl
Run the rack from 35's down
 
Incline bench...gonna go back to flat. Will work up to a 95% ish single next week then program off that
Bar x idk
95x8
135x5
170x4
200x3
230x2
250x1
215x6

DB bench
60's x 10,10

OHP
95x5,5,5,5,5

Pushdowns
Laterals
4 sets each

99% sure I got my estrogen to low. Strength decrease, dry skin, sex life all messed up i can already tell a difference since Thursday tho since I figured it out. Gonna deload the rest of the week
 
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