12/9/23 - 199.8lbs
Back & Hamstrings (Friday)
Friday, Dec 08, 2023 at 4:36am
Seated Leg Curl (Machine)
Set 1: 80 lbs x 20 @ 8.5 rpe
Set 2: 85 lbs x 15 @ 10 rpe
Set 3: 90 lbs x 10 @ 9.5 rpe
Set 4: 60 lbs x 20 @ 8.5 rpe - Went up 5lbs on every set. Go up another 5 lbs
Rack Pull
Set 1: 315 lbs x 15 @ 8 rpe
Set 2: 315 lbs x 12 @ 8 rpe - Start at 345 next week if feeling well.
Arsenal Wide grip Pronated Chest Supported Row
Set 1: 40 lbs x 8 @ 7 rpe
Set 2: 40 lbs x 8 @ 7.5 rpe
Set 3: 40 lbs x 12 @ 9 rpe - Got to 50 next week.
Ended Morning Session Here
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Evening Session
Bent Over Row (Dumbbell)
Set 1: 45 lbs x 20 @ 8 rpe
Set 2: 45 lbs x 20 @ 9 rpe - Up 4 reps, I think I may have increased some if done in the morning but definitely got extra reps from the break.
Pullover (Machine)
Set 1: 90 lbs x 13 @ 10 rpe
Set 2: 90 lbs x 6 @ 10 rpe
Set 3: 90 lbs x 6 @ 10 rpe - My trap and neck got a little bothered by these. I will swap out for the cable bar version he suggested as an alternative.
I got a nice pump from both sessions and was nice and fresh for the last 2 exercises so got a little more out of them.
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12/9/23 - 199.8lbs
Interesting data, I put my recorded body weight into a spreadsheet, and did an average weight for the month of November, and the month of December. I have only gained about .5lbs over the last 40 days. However in the middle of that time I hit a low of 194.8, and a high of 202.6 I was flowing in the 195-197 range a couple weeks during the cutting portion but have added on a solid 4 lbs since then. So with the recent calories supposed to have been quite a bit above my maintenance I have only added .4lbs in the last 2 weeks of what should have been a substantial surplus. I think it is safe to say my metabolism is all kinds of revved up at the moment.
Arms - Saturday, Dec 09, 2023 at 5:57pm
Single Arm Triceps Pushdown (Cable)
"20,15,10,20"
Set 1: 25 lbs x 20 @ 9 rpe
Set 2: 30 lbs x 15 @ 10 rpe
Set 3: 30 lbs x 10 @ 10 rpe
Set 4: 20 lbs x 15 @ 10 rpe - I failed on this set and got a partial on 16
Triceps Kickback (Dumbbell)
"3x20"
Set 1: 10 lbs x 20 @ 9 rpe
Set 2: 10 lbs x 20 @ 9.5 rpe
Set 3: 10 lbs x 20 @ 10 rpe - 10th rep hit failure on both arms.
EZ Bar Skullcrusher
Set 1: 60 lbs x 15 @ 8.5 rpe
Set 1: 60 lbs x 15 @ 9.5 rpe
Set 2: 60 lbs x 12 @ 10 rpe - Failed Got a partial on 13th rep
Diamond Push Up
"Hands slipping on set 1"
Set 1: 8 reps
Set 2: 9 reps
Set 3: 8 reps - Hit Failure on all 3 sets
Single Arm Preacher Curl
"Different machine"
Set 1: 65 lbs x 10 @ 9 rpe
Set 2: 65 lbs x 8 @ 10 rpe [Failure]
Set 3: 50 lbs x 6 @ 10 rpe [Failure] - Big weight increase due to different machine.
EZ Bar Biceps Curl
Set 1: 40 lbs x 15 @ 9 rpe
Set 2: 40 lbs x 15 @ 9.5 rpe
Set 3: 40 lbs x 13 @ 10 rpe [Failure] - Got partial on rep 14
Pump was massive!!!!
Here are some semi pumped pics from about 45 minutes post workout. I may have gained some weight but I am leaner for sure. The close up FDB was with the camera pointed a little bit down really shows the difference well, that view is more like what I actually see in the mirror.
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