DaPack..Fighting Age One Day at a Time

September 14th, 2021 (Monday)

Average Weekly Weight: 207lbs (-2lbs)

Bench;
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 235lbs
1 set 1 rep 245lbs

Spoto Press;
4 sets 3 reps

Super Set;
--1a. BB Incline Press
--1b. Dbl Incline Press
--1c. Dbl Flat Press
--1d. Dbl Flies
--1e. Spoons

Triceps;
100 reps

Cardio;
25 mins
 
September 15th, 2021 (Wednesay)

Seated Dbl Press;
6 sets 15, 13, 11, 9, 7, 5 reps

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
2 sets 3 reps 250lbs, 275lbs
2 sets 2 reps 300lbs, 320lbs

Cardio;
30 mins
 
Looking good here. Hope the new schedule is suiting you!
 
September 21st, 2021 (Tuesday)

Average Weekly Weight: 204lbs (-3lbs)

Bench;
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
1 set 1 rep 235lbs

Spoto Press;
4 sets 3 reps

Super Set
--1a. Incline Press
--1b. Seated Dbl Press
--1c. Incline Dbl Press
--1e. Flat Dbl Press
--1f. Flat Dbl Flies
--1g. Spoons

Triceps;
100 reps
 
September 27th, 2021 (Monday)

Average Weekly Weight: 202lbs (-2lbs)

Squats;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
6 sets 1 rep 315lbs, 330lbs, 340lbs, 350lbs, 360lbs, 370lbs**Lifetime PR, No sleeves/ wraps

Cardio;
25 mins

Didn't know what to expect since last squats were on 15th but was presently surprised. Down -12lbs last 5 weeks so weight is coming off better than expected since not a lot of workouts/ cardio.
 
September 28th, 2021 (Tuesday)

Bench;
4 sets 3 reps 185lbs, 205lbs, 225lbs, 235lbs

Super Set;
4 sets
--1a. Incline Dbl Press
--1b. Incline Flies
--1c. Flat Dbl Press
--1d. Spoons

Triceps;
100 reps

Cardio;
100 reps
 
October 4th, 2021 (Monday)

Deads;
3 sets 3 reps 225lbs
1 set 3 reps 275lbs

Lat Pull Downs;
4 sets 11 reps

Seated Rows;
4 sets 11 reps

Super Set;
3 sets
--1a. Barbell Curls
--1b. Incline Dbl Curls
--1c. Dbl Spider Curls

Cardio;
20 mins
 
October 5th, 2021 (Tuesday)

Bench;
1 set 5 reps 185lbs
2 sets 3 reps 205lbs, 215lbs
1 set 2 reps 225lbs

Flat Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

So much is wrong with this new gym I don't think getting ready for a powerlifting meet is possible in it. They have 2 barbells, 1 is normal but the other is a little shorter, wider around and has a lot of smooth space to it. Grabbed the bad one for deads yesterday and could barely get my grip set and even then would start to slip. Today had to move a short/ narrow bench into a cheap power rack to do bench. Had no arch or leg drive at all and since it was narrow could not get in the right starting position. Will make the best with what I got since we paid up front for 1.5 years. Was switching over to more of a power building routine with everything besides squats anyways. Will see how squats go since the other power rack is not that good either and not very long. Not much room it looks like to walk out to squat,
 
October 6th, 2021 (Wednesday)

Squats;
2 sets 4 reps 185lbs, 225lbs
2 sets 3 reps 250lbs, 275lbs
2 sets 2 reps 300lbs, 315lbs
1 set 1 rep 325lbs

Super Set;
3 sets
--1a. Barbell Curls
--1b. Incline Hammer Curls
--1c. Dbl Spider Curls

Machine Preachers Curls;
3 sets 11 reps

Worked my biceps more this week than the past 5+ years combined.
 
October 10th, 2021 (Sunday)

Average Weekly Weight: 203lbs (+2lbs)

OHP's;
1 set 7 reps 95lbs
1 set 5 reps 115lbs
1 set 4 reps 135lbs
1 set 2 reps 145lbs

Seated Dbl Press;
4 sets 13, 11, 9, 7 reps

Super Set;
3 sets
--1a. Front Raises
--1b. Side Lateral
--1c. Bent Over Raises

Cardio;
30 mins
 
October 11th, 2021 (Monday)

Seated Rows;
3 sets 11 reps

Lat Pull Downs;
3 sets 11 reps

Super Set
3 sets 13 reps
--1a. Leg Extensions
--1b. Leg Curls

Single Leg Press;
3 sets 15 reps

Biceps;
100 reps

Abs
 
October 12th, 2021 (Tuesday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 215lbs
1 set 2 reps 225lbs

Flat Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Triceps;
100 reps

Cardio;
25 mins
 
October 13th, 2021 (Wednesday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
2 sets 3 reps 250lbs, 275lbs
1 set 2 reps 295lbs

Cardio;
35 mins

Do not know what is going on with my lifts. Could be everything going on outside the gym or this gym just sucks to try and powerlift in. Think it is combination but either way today was an embarrassment.
 
Those days suck ass, but nothing to be embarrassed of, brother. You’re still old man strong!
 
October 17th, 2021 (Sunday)

Average Weekly Weight: 203lbs

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 110lbs
1 set 3 reps 125lbs
1 set 2 reps 140lbs
1 set 3 reps 150lbs

Seated Dbl Press;
4 sets 15, 13, 11, 9 reps

Super Set;
3 sets
--1a. Dbl Front Raises
--1b. Dbl Side Raises
--1c. Bent Over Raises

Triceps;
100 reps

Cardio;
25 mins
 
October 18th, 2021 (Monday)

Super Set
4 sets 13 reps
--1a. Lat Pull Downs
--1b. Straight Arm Pull Downs

Super set
4 sets 15 reps
--2a. Seated Rows
--2b. Dbl Rows

Single Arm Pull Downs;
3 sets 13 reps

Biceps
3 sets TUT

Cardio;
30 mins
 
October 19th, 2021 (Tuesday)

Cardio;
45 mins

Bench;
5 sets 4 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs

Flat Dbl Press;
5 sets 15, 13, 11, 9, 5 reps

Triceps;
100 reps
 
October 20th, 2021 (Wednesday)

Cardio;
45 mins

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
1 set 3 reps 250lbs

Elite Light Wraps;
1 set 3 reps 275lbs
2 sets 2 reps 300lbs, 315lbs
1 set 1 rep 330lbs

Super Set;
3 sets
--1a. Barbell Curls
--1b. Incline Hammer Curls

Dbl Spider Curls
3 sets 11 reps

Machine Preacher Curls;
50 reps

Squats still struggling so thinking about adding in a light day on Friday after deads.
 
October 22nd, 2021 (Friday)

RDL's;
4 sets 7 reps 135lbs, 155lbs, 185lbs, 205lbs

Bench;
5 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs

Squats/ High Bar;
No Wraps
3 sets 7 reps 135lbs, 155lbs, 185lbs

Biceps;
100 reps

Cardio;
25 mins

First actually solid week of lifting since about Feb, though numbers are horrible.
 
October 25th, 2021 (Monday)

Average Weekly Weight: 203lbs

OHP's;
5 sets 4 reps 95lbs, 110lbs, 120lbs, 130lbs, 140lbs

Seated Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Super Set;
3 sets
--1a. Dbl Front Raises
--1b. Side Laterals
--1c. Bent Over Raises

Triceps;
100 reps

Cardio;
20 mins

Weekly weight unchanged now for 3 weeks but can tell losing weight based on pants/ belt. Haven't done hypertrophy in years so thinking putting some muscle back on.
 
October 26th, 2021 (Tuesday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets 3 reps 250lbs, 275lbs

Inzer Gripper Wraps;
2 sets 2 reps 290lbs, 305lbs
1 set 1 rep 320lbs
1 set 3 reps 340lbs

Biceps;
100 reps

Cardo;
45 mins
 
October 27th, 2021 (Wednesday)

Cardio;
45 mins

Bench;
5 sets 4 reps 155lbs, 170lbs, 185lbs, 200lbs, 220lbs

Flat Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Barbell Curls;
100 reps**Forgot I did biceps yesterday, no wonder they were sore lol

Cardio;
20 mins
 
November 1st, 2021 (Monday)

Average Weekly Weight: 203lbs

OHP's;
6 sets 4 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs

Seated Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Super Set;
--1a. Front Raises
--1b. Side Raises
--1c. Bent Over Raises

Triceps;
100 reps

Cardio;
25 mins
 
November 2nd, 2021 (Tuesday)

Cardio;
60 mins

Squats;
No Wraps;
2 sets 4 reps 185lbs, 225lbs
1 set 3 reps 250lbs

Elite Light Wraps;
1 set 3 reps 275lbs
2 sets 3 reps 300lbs, 315lbs

Metal Black Wraps;
2 sets 1 rep 330lbs, 340lbs
1 set 3 reps 350lbs
 
November 3rd, 2021 (Wednesday)

Bench;
5 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs
1 set 4 reps 225lbs

Flat Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Biceps;
100 reps

Cardio;
30 mins
 
November 8th, 2021 (Monday)

Average Weekly Weight: 203lbs

OHP's;
4 sets 4 reps 95lbs, 105lbs, 120lbs, 145lbs

Machine Shoulder Press;
5 sets 15, 13, 11, 9, 7 reps

Triceps;
100 reps

Cardio;
30 mins
 
November 9th, 2021 (Tuesday)

Squats;
No Wraps;
2 sets 4 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets 3 reps 250lbs, 275lbs

Metal Black Wraps;
2 sets 2 reps 295lbs, 315lbs

Titan Sig Gold Wraps;
2 sets 1 reps 330bs, 340lbs
1 set 3 reps 355lbs

Cardio;
30 mins
 
November 10th, 2021 (Wednesday)

Cardio;
60 mins

Bench;
7 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 235lbs

Flat Dbl Press;
6 sets 15, 13, 11, 9, 7, 5 reps

Barbell Curls;
100 reps
 
November 11th, 2021 (Thursday)

Cardio;
45 mins

November 12th, 2021 (Friday)
Cardio;
35 mins

November 13th, 2021 (Saturday)
Cardio;
40 mins
 
November 15th, 2021 (Monday)

Average Weekly Weight: 205lbs +2lbs**Bad, bad week eating. Wasted all the cardio

OHP's;
5 sets 3 reps 95lbs, 115lbs, 130lbs, 140lbs, 155lbs

Seated Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Super Set;
3 sets
--1a. Front Raises
--1b. Side Raises
--1c. Bent Over Raises

Triceps;
100 reps

Cardio;
25 mins

Really bad week eating, gain a lot of weight mid-week. Weighed 207lbs today but hoping most the damage is all the carbs and retaining water. Lifts are finally starting to come back slowly. Probably had maybe another 10lbs in on OHP's for 3 reps.
 
November 16th, 2021 (Tuesday)

Cardio;
60 mins

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
1 set 3 reps 250lbs

Elite Light Wraps;
1 set 3 reps 275lbs
2 sets 2 reps 295lbs, 310lbs

Inzer Gripper Wraps;
2 sets 1 rep 325lbs, 335lbs

Metal Orange Wraps;
1 set 1 rep 350lbs
1 set 2 reps 360lbs

Knew working my way up was going to be hard to hit my last set but got the weight I wanted to just 1 rep short.
 
November 17th, 2021 (Wednesday)

Bench;
6 sets 3 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 240lbs

Flat Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Triceps;
100 reps

Cardio;
60 mins

November 18th, 2021 (Thursday)

Cardio;
35 mins

Took pics the other day and definitely the fattest I have every been or really close to it. A lot of work to do, probably looking at 25lbs.
 
November 19th, 2021 (Friday)

Deads;
3 sets 3 reps 225lbs
6 sets 1 rep 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs

Biceps;
100 reps

Cardio;
40 mins

1st real dead session in 2 months and was kind of surprised. Will take it.
 
dapack said:
November 17th, 2021 (Wednesday)

Bench;
6 sets 3 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 240lbs

Flat Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Triceps;
100 reps

Cardio;
60 mins

November 18th, 2021 (Thursday)

Cardio;
35 mins

Took pics the other day and definitely the fattest I have every been or really close to it. A lot of work to do, probably looking at 25lbs.
Click to expand...

I don't know what it is about this time of year but I feel like I always end up making a big push in the winter. maybe its cause it's dark and rainy and there is nothing better to do, but I feel like I usually end up lean again in the winter lol. I started bringing LISS back into my workout yesterday as I start to make another cut lol.
 
Dustin07 said:
I don't know what it is about this time of year but I feel like I always end up making a big push in the winter. maybe its cause it's dark and rainy and there is nothing better to do, but I feel like I usually end up lean again in the winter lol. I started bringing LISS back into my workout yesterday as I start to make another cut lol.
Click to expand...
Same here. Some reason it seems about this time of year until around April get my best gains. Probably cause summer and early fall as to much distractions.
 
November 22nd, 2021 (Monday)

Average Weekly Weight: 205lbs

OHP's;
5 sets 3 reps 95lbs, 115lbs, 135lbs, 150lbs, 165lbs

Seated Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Super Set;
3 sets
--1a. Dbl Front Raises
--1b. Side Laterals
--1c. Bent Over Raises

Cardio;
30 mins

No weight loss but was expecting as much. Eating bad the previous week carried over to start the week.
 
November 23rd, 2021 (Tuesday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets 3 reps 250lbs, 275lbs

Inzer Grippers Wraps;
2 sets 2 reps 295lbs, 310lbs

Pioneer Convict Wraps;
3 sets 1 rep 320lbs, 335lbs, 350lbs

Cardio;
45 mins

Starting to go backwards in squats, think a few weeks back pushed it to hard. Only 1 more week left of this block so will just push through. Looking back at the log when I was doing sessions like this was taking 10 to 14 days off in between and now only 7 days. Think that has something to do with it. Next block if I stick with 7 days with rotate every other week with medium/ max intensity.
 
November 24th, 2021 (Wednesday)

Biceps;
100 reps

Bench;
9 sets 2 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs, 250lbs

Triceps;
100 reps

Cardio;
60 mins
 
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