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Nurse Gray's Bodybuilding Log

Had a really good Speed day for deadlifts this today. Had a massive pump going and the weight moved a little quicker which was good. Also I don't eel that my CNS was as fried as it was last week!

Speed Deadlift Day

Exercise Name
1RM
Lifting Logs

Warm Up
Barbell Deadlift
221.67
Set 1 : 35x5
Set 2 : 135x5
Set 3 : 190x5

Speed Work
Barbell Deadlift
225.5
Set 1 : 205x3
Set 2 : 205x3
Set 3 : 205x3
Set 4 : 205x3
Set 5 : 205x3
Set 6 : 205x3
Set 7 : 205x3
Set 8 : 205x3

Barbell Block Pulls
256.67
Set 1 : 220x5
Set 2 : 220x5

2'' Deficit Deadlifts
240.67
Set 1 : 190x3
Set 2 : 190x8
Set 3 : 190x8

Barbell Snatch Grip Deadlift
189
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x12

Wide Grip Lat Pulldown
175
Set 1 : 125x10
Set 2 : 125x12
Set 3 : 125x12

I super seted the shrugs with abs due to time constraints

Barbell Shrug
292.5
Set 1 : 135x15
Set 2 : 195x15
Set 3 : 195x15

Cable Rope Crunch
172.5
Set 1 : 115x15
Set 2 : 115x15
Set 3 : 115x15
 
I'm Tired and all I did was read that work out!
 
nice volume on the deads. im getting ready to re work my program a little to up some volume as well.
 
Good Bench day today. Weight increased and had a good pump the entire workout.

Heavy Bench Week 2

Exercise Name
1RM
Lifting Logs

Barbell Bench Press
272
Set 1 : 255x2
Set 2 : 255x2
Set 3 : 255x2
Set 4 : 255x2
Set 5 : 255x2

Barbell Close Grip Bench Press With Fat Grips
291.5
Set 1 : 265x2
Set 2 : 265x3

Barbell Bench w/pause 1'' Off Chest
270
Set 1 : 225x6
Set 2 : 225x6

Cable Cross Over
142.5
Set 1 : 95x15
Set 2 : 95x15
Set 3 : 95x12
Set 4 : 95x12

Tricpes and Biceps were super sets

Tricep Rope Pull Downs
75
Set 1 : 70x15
Set 2 : 70x15
Set 3 : 70x15
Set 4 : 70x15

Straight Bar Curl
75
Set 1 : 70x15
Set 2 : 70x15
Set 3 : 70x15
Set 4 : 70x15

Upright Row and Cable Crunches were Super Sets

Barbell Up Right Row
97.5
Set 1 : 65x15
Set 2 : 65x12
Set 3 : 65x12
Set 4 : 65x12

Cable Crunch
225
Set 1 : 150x15
Set 2 : 150x15
Set 3 : 150x15
 
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Looking swole!
 
High Rep Squat Day Week 2. Weight was increased this week and I worked on controlling depth. Overall was a good leg day today

Exercise Name
1RM
Lifting Logs

Barbell Squat
300
Set 1 : 225x10
Set 2 : 225x10
Set 3 : 185x12

Barbell Front Squat
174
Set 1 : 145x6
Set 2 : 145x6

Pause at Parallel Squat
193.33
Set 1 : 145x10
Set 2 : 145x10

Leg Press
292.5
Set 1 : 195x15
Set 2 : 195x15
Set 3 : 195x15

LE and LC Are SS

Seated Leg Extension
127.5
Set 1 : 115x15
Set 2 : 115x15
Set 3 : 115x15

Seated Leg Curls
130
Set 1 : 110x12
Set 2 : 110x12
Set 3 : 110x12

Ab Work Is Super Sets

Hanging Leg Raise
Set 1 : BWx12
Set 2 : BWx12
Set 3 : BWx12

Cable Crunch
225
Set 1 : 150x15
Set 2 : 150x15
Set 3 : 150x15
 
Now Crawl To Work !!
 
Rocket3015 said:
Now Crawl To Work !!
Click to expand...

you aint kidding. I tried to focus on a super wide stance as I haven't found my grove yet. My groin and inner thighs are thanking me for it this afternoon.
 
End of Week 2 of the 10 week cube program. This week felt great. Cardio 3x week. Down another pound. Never really though I would stick with this and see 220. I only 10 pounds from my goal weight and it doesn't seem impossible any longer. Slow and steady. I feel like this is key to keeping the fat off for good. Diet hasn't been 100% but Im still steady loosing so I must be doing something right!

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Exercise Name
1RM
Lifting Logs

Dumbbell Shoulder Press
86.67
Set 1 : 45x15
Set 2 : 50x15
Set 3 : 55x15
Set 4 : 60x12
Set 5 : 65x10

Barbell Curl
120.33
Set 1 : 65x15
Set 2 : 75x15
Set 3 : 95x4
Set 4 : 95x8

Barbell Standing Calf Raise
277.5
Set 1 : 145x20
Set 2 : 185x15
Set 3 : 185x15
Set 4 : 185x15
Set 5 : 185x15

Barbell Standing Military Press
147
Set 1 : 105x12
Set 2 : 105x10
Set 3 : 105x9
Set 4 : 105x6

Dumbbell Concentration Curls
45
Set 1 : 30x15
Set 2 : 30x15
Set 3 : 30x15
Set 4 : 30x15
Set 5 : 30x15

Fly's Super Set With Abs

Cable Crossovers
142.5
Set 1 : 95x15
Set 2 : 95x15
Set 3 : 95x15
Set 4 : 95x15

Hanging Leg Raise
BW
Set 1 : BWx10
Set 2 : BWx10
Set 3 : BWx10
Set 4 : BWx10

Lying Leg Extension to Hip Thrust
15
Set 1 : 10 Rep
Set 2 : 10 Rep
Set 3 : 10 Rep
Set 4 : 10 Rep
 
Slow and steady wins the race!
 
Rocket3015 said:
Slow and steady wins the race!
Click to expand...

-This ! Nothing worthwhile is easy or quick! Gotta put in the time and hard work to get the results.
Nurse - You are doing everything right ..... keep at it and you will surely reach your goal!
 
Week 3 High Rep Deadlift day. Man oh man. I don't know why but the weight felt really heavy today. Did a little foam rolling for the first time before deadlifts. I will be doing this now always!!!! Felt Amazing

Exercise Name
1RM
Lifting Logs

Barbell Deadlift
239.17
Set 1 : 135x5
Set 2 : 185x5
Set 3 : 205x5

Barbell Deadlift
278.67
Set 1 : 220x8
Set 2 : 220x8
Set 3 : 220x8

2'' Deficit Deadlift
259.67
Set 1 : 205x8
Set 2 : 205x8

Barbell Snatch Grip Deadlift
193.33
Set 1 : 145x10
Set 2 : 145x10
Set 3 : 145x10

Barbell Block Pulls
288
Set 1 : 240x6
Set 2 : 240x2

Wide Grip Lat Pulldown
126
Set 1 : 90x12
Set 2 : 90x12
Set 3 : 90x12

Shrugs Super Set Circuit with Abs

Barbell Shrug
301
Set 1 : 215x12
Set 2 : 215x12
Set 3 : 215x12

Hanging Leg Raise
172.5
Set 1 : 115x15
Set 2 : 115x15
Set 3 : 115x15

Cable Rope Crunch
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
I like to use a foam roller and I wish I would just take the time and do it more often, Life is just to busy sometimes!
 
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Week 3- Speed Bench day. Man this workout just flew by. Weight felt lighter and the speed has increased. Great workout today and Im still sitting at 220 floating around 219 so thats good!

Exercise Name
1RM
Lifting Logs

Barbell Bench Press
231
Set 1 : 210x3
Set 2 : 210x3
Set 3 : 210x3
Set 4 : 210x3
Set 5 : 210x3
Set 6 : 210x3
Set 7 : 210x3
Set 8 : 210x3

Barbell Close Grip Bench Press
262.5
Set 1 : 225x5
Set 2 : 225x5

Barbell Bench w/pause 1'' Off Chest
247
Set 1 : 195x8
Set 2 : 195x8
Set 3 : 195x8

Cable Cross Over
139.33
Set 1 : 80x15
Set 2 : 95x14
Set 3 : 95x12
Set 4 : 95x12

Triceps and Biceps Super Sets

Tricep Rope Pull Downs
70
Set 1 : 70x15
Set 2 : 70x15
Set 3 : 70x15
Set 4 : 70x15

Straight Bar Curl
133
Set 1 : 70x15
Set 2 : 70x15
Set 3 : 70x15
Set 4 : 70x15

Upright Row and Abs Super Set

Straight Bar Up Right Row
91
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10

Cable Crunch
225
Set 1 : 110x15
Set 2 : 110x15
Set 3 : 110x15

Hanging Leg Raise
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
I fell behind a week...

Man, I'm loving your deadlift volume and variation. You have a plan, but just to share my personal opinion I don't think deficits not block pulls are needed unless you know you have a weakness off the floor or at *******. I'd personally do barbell hypers in place of at least one if I had that time you do. Again, you got things under control. Just my 2¢.

Squat volume and variation is awesome too.

I don't know what mobility you do, but if you have the bands try the below banded hip series once prior to deads and squats (3-4 minutes max), and try the banded wall squats super-setted with your first few warmup sets. You will fall in love with how great your hips, thighs, glutes, and knees feel. They get really warmed up without any real fatigue.

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Nice work in here Collin.
 
This is going to help me more than you know! Thank you so much. I choose all of these due to me really being week in every lift I'm trying to improve in every way possible! Thanks a million!
 
I love the positive feedback on the forum !!
 
Week 3- Heavy Squats

I got pretty disappointed early on in this routine. The weight felt very heavy and my form was breaking down really quick. So I decided after 5 sets of 2 that I was going to drop the weight and really focus on widening my stance and really focusing on depth with strict form. I felt like I was going to split in half. If you don't know what that feeling is. Your doing it wrong. This is my weak spot and once I work on this for a few weeks my squat should improve pretty well.

5 min Foam Rolling
Quads
Hamstrings
Groin

Exercise Name
1RM
Lifting Logs

Barbell Squat
325.33
Set 1 : 305x2
Set 2 : 275x2
Set 3 : 275x2
Set 4 : 225x2
Set 5 : 185x2

Barbell Squat-Really focusing on Depth and Proper Form
159.5
Set 1 : 185x5
Set 2 : 185x5

Wide Squat Box Jumps
174
Set 1 : BWx8
Set 2 : BWx8

Leg Press
292.5
Set 1 : 195x15
Set 2 : 195x15
Set 3 : 195x15

Glute Ham Raise
1.2
Set 1 : BWx6
Set 2 : BWx6
Set 3 : BWx6

Seated Leg Extension
127.5
Set 1 : 100x15
Set 2 : 100x15
Set 3 : 100x15

Cable Crunch
225
Set 1 : 150x15
Set 2 : 150x15
Set 3 : 150x15

Exercise Ball Crunch
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
Safety is primary. Don't want to suffer an injury that will set your fantastic progress back! Nice job.
 
Yea I have found in this few short weeks that powerlifting is the most humbling sport imaginable. Bodybuilding is great and you can see your results changing sometimes daily. With powerlifting you have to wait weeks just to go up 2-5 pounds and sometimes you even have to be willing to go backward just to get them. This is what makes you stronger than anything else!
 
Had a great push day today. Got to train in a new facility with the powerlifting team.

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Exercise Name
1RM
Lifting Logs

Dumbbell Shoulder Press
90
Set 1 : 40x15
Set 2 : 50x15
Set 3 : 60x15
Set 4 : 65x10

Barbell Curl
97.5
Set 1 : 45x15
Set 2 : 55x15
Set 3 : 65x15
Set 4 : 65x15

Barbell Standing Calf Raise
285
Set 1 : 145x20
Set 2 : 190x15
Set 3 : 190x15
Set 4 : 190x15
Set 5 : 190x15


Barbell Standing Military Press
157.5
Set 1 : 85x15
Set 2 : 85x15
Set 3 : 105x15
Set 4 : 105x15

Dumbbell Preacher Curls
49
Set 1 : 35x12
Set 2 : 35x12
Set 3 : 35x12
Set 4 : 35x12

Dumbbell Fly
56
Set 1 : 40x12
Set 2 : 40x12
Set 3 : 40x12
Set 4 : 40x12

Abs Supersets

Cable Crunch
154
Set 1 : 110x12
Set 2 : 100x12
Set 3 : 100x12

Leg Extension To Hip Trust
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
Video time!

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I've only been incorporating this for about 3 weeks, but I can already tell a differences. After you watch, save this for a reminder:

ImageUploadedByAnabolicMinds1442177159.688978.jpg
 
Nice looking work out and Love the new part of the gym !
 
Holy ****. I have a feeling this is going to change the game next week! Thanks so much!
 
Week 4 High Rep Bench. Had a great bench day today. Down to 218lbs. Looking leaner and feeling meaner!


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[video=youtube;XFGkVDI6LUc]https://www.youtube.com/watch?v=XFGkVDI6LUc[/video]
[video=youtube;DAaBsFh7Z5U]https://www.youtube.com/watch?v=DAaBsFh7Z5U[/video]

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Exercise Name
1RM
Lifting Logs

Barbell Bench Press
297.5
Set 1 : 255x5
Set 2 : 255x5
Set 3 : 255x5

Barbell Close Grip Bench Press
293.33
Set 1 : 275x2
Set 2 : 275x2
Set 3 : 275x2

Barbell Bench w/pause 1'' Off Chest
253.33
Set 1 : 200x8
Set 2 : 200x6

Cable Cross Over
133.33
Set 1 : 80x20
Set 2 : 80x20
Set 3 : 80x20
Set 4 : 80x20

Triceps Super Set With Biceps

Cable Tricep Kickback
70
Set 1 : 27.5x12
Set 2 : 27.5x12
Set 3 : 27.5x12

Barbell Curl
91
Set 1 : 65x20
Set 2 : 65x20
Set 3 : 65x20

Upright row Super Set with Abs

Cable Up Right Row
91
Set 1 : 80x12
Set 2 : 80x12
Set 3 : 80x12

Cable Crunch
165
Set 1 : 130x15
Set 2 : 130x15
Set 3 : 130x15
 
Had an amazing squat day today. I concentrated on proper form and depth and worked on bracing my core. Very happy today!


[video=youtube;jsSr_Be5Z68]https://www.youtube.com/watch?v=jsSr_Be5Z68[/video]


Exercise Name
1RM
Lifting Logs

Barbell Squat-45lb Red Bands
266.67
Set 1 : 250x2
Set 2 : 250x2
Set 3 : 250x2
Set 4 : 250x2
Set 5 : 250x2
Set 6 : 250x2

Barbell Front Squat
180.83
Set 1 : 155x5
Set 2 : 155x5

Pause at Parallel Squat- Used 35lb Kettlebells on the bar with bands
70
Set 1 : 70x6
Set 2 : 70x6
Set 3 : 70x6

Leg Press
367.5
Set 1 : 245x12
Set 2 : 245x15
Set 3 : 245x15

GHR and Leg Extension Super Set

Seated Leg Extension
127.5
Set 1 : 115x15
Set 2 : 115x15
Set 3 : 115x15

Glute Ham Raise
BW
Set 1 : BWx10
Set 2 : BWx10
Set 3 : BWx10
 
Boom! Squats looked great man!!
 
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Exercise Name
1RM
Lifting Logs

OHP
90
Set 1 : BARx5
Set 2 : 55x10
Set 3 : 95x10
Set 4 : 105x10
Set 5 : 135x4

Dumbbell Front Raises
97.5
Set 1 : 30x12
Set 2 : 30x12
Set 3 : 35x12
Set 4 : 35x12

Dumbbell Side Laterals
35
Set 1 : 35x12
Set 2 : 35x12
Set 3 : 35x12
Set 4 : 35x12

Super Set With Dips

EZ Bar Curl
65
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x10
Set 4 : 65x10

Dips
25
Set 1 : BWx12
Set 2 : BWx12
Set 3 : 25x12
Set 4 : 25x12

Superset with Calf Press

Barbell Calf Raises
Set 1 : 135x20
Set 2 : 135x20
Set 3 : 135x15
Set 4 : 135x15

Calf Press
185
Set 1 : 185x15
Set 2 : 185x15
Set 3 : 185x15
Set 4 : 185x15

Curls Super Set With Triceps

Dumbell Concentration Curl
35
Set 1 : 30x12
Set 2 : 30x12
Set 3 : 35x12
Set 4 : 35x12

Seated Tricep Dumbbell Press
25
Set 1 : 20x12
Set 2 : 20x12
Set 3 : 25x12
Set 4 : 25x12

Incline Dumbbell Fly
56
Set 1 : 35x12
Set 2 : 35x12
Set 3 : 35x12

Abs Supersets

Cable Crunch
154
Set 1 : 90x12
Set 2 : 90x12
Set 3 : 90x12

Sit up on the GHR
15
Set 1 : 12 Rep
Set 2 : 12 Rep
Set 3 : 12 Rep
 
[video=youtube_share;8CeeEaqQ_2M]http://youtu.be/8CeeEaqQ_2M[/video]
 
Jealous of your gym for real. When kiddo hits high school I'll probably start working with the football teams weight training.
 
RegisterJr said:
Jealous of your gym for real. When kiddo hits high school I'll probably start working with the football teams weight training.
Click to expand...

I know I'm going to be giddy when they open the new powerlifting center!
 
Ok guys sorry for the late post. I will be posting the last two days below. Everything is continuing to go amazing. Down to 215 and the strength keeps going up!

Exercise Name
1RM
Lifting Logs

Barbell Bench Press
293.33
Set 1 : 275x2
Set 2 : 275x2
Set 3 : 275x2

Barbell Close Grip Bench Press
290
Set 1 : 290x1
Set 2 : 290x1

Barbell Bench w/pause 1'' Off Chest
236.5
Set 1 : 215x3
Set 2 : 215x5

Cable Cross Over
146.67
Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10
Set 4 : 110x10

Tricep Rope Pulldowns
70
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x12

Bicep Cable Curls
70
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x12

Barbell Upright Rows
91
Set 1 : 105x12
Set 2 : 105x12
Set 3 : 105x12
Set 4 : 105x12


9-25-15

Legs. High Rep Squat

Exercise Name
1RM
Lifting Logs

Barbell Squat
250.83
Set 1 : 215x5
Set 2 : 215x5
Set 3 : 215x5

Barbell Front Squat
192.5
Set 1 : 165x5
Set 2 : 165x5

Pause at Parallel Squat
157.5
Set 1 : 135x5
Set 2 : 135x5

Leg Press
367.5
Set 1 : 245x15
Set 2 : 245x15

Glute Ham Raise
BW
Set 1 : BWx12
Set 2 : BWx12

Cable Crunch
165
Set 1 : 110x15
Set 2 : 100x15
Set 3 : 100x15

Exercise Ball Crunch
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
End of week 5. Man I have been slacking lately. So busy and I've been sick the last few days. Next weeks logs will be on time and in full!

Exercise Name
1RM
Lifting Logs

Barbell Deadlift
234.67
Set 1 : 220x2
Set 2 : 220x2
Set 3 : 220x2
Set 4 : 220x2
Set 5 : 220x2
Set 6 : 220x2

Barbell Block Pulls
280
Set 1 : 240x5
Set 2 : 240x5

2'' Deficit Deadlift
234
Set 1 : 195x6
Set 2 : 195x6
Set 3 : 195x6

Barbell Snatch Grip Deadlift
174
Set 1 : 145x6
Set 2 : 145x6
Set 3 : 145x6

Wide Grip Lat Pulldown
193.33
Set 1 : 145x10
Set 2 : 145x10

Barbell Shrug
272.33
Set 1 : 215x10
Set 2 : 215x10
Set 3 : 215x10
Set 4 : 215x10
Drop Set
Set 5 : 135x15

Cable Rope Crunch
172.5
Set 1 : 115x15
Set 2 : 115x15
Set 3 : 115x15

Exercise Ball Crunch
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
Man I felt strong today! Here is the start of week 6

Exercise Name
1RM
Lifting Logs

Barbell Bench Press Speed with orange band
293.33
Set 1 : 235x2
Set 2 : 235x2
Set 3 : 235x2
Set 4 : 235x2
Set 5 : 235x2
Set 6 : 235x2

Barbell Close Grip Bench Press
290
Set 1 : 250x6
Set 2 : 250x6

Barbell Bench w/pause 1'' Off Chest
236.5
Set 1 : 220x6
Set 2 : 220x6

Dumbell Fly's
50
Set 1 : 40x20
Set 2 : 45x15

Dumbell Incline Fly's
50
Set 1 : 50x12
Set 2 : 50x12

Tricep Rope Pulldowns Super Set with Curls
70
Set 1 : 70x20
Set 2 : 70x20
Set 3 : 70x20

Bicep Cable Curls
70
Set 1 : 70x20
Set 2 : 70x20
Set 3 : 70x20

Barbell Upright Rows
91
Set 1 : 75x15
Set 2 : 75x15
Set 3 : 75x15

Super Set Abs

Cable Rope Crunch
Set 1 : 150x15
Set 2 : 150x15
Set 3 : 150x15

GHR Crunch
BW
Set 1 : BWx12
Set 2 : BWx12
Set 3 : BWx12

GHR Oblique Twists
BW
Set 1 : BWx25
 
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Exercise Name
1RM
Lifting Logs

Barbell Squat
250.83
Set 1 : 275x2
Set 2 : 275x2
Set 3 : 275x2

Barbell Front Squat
192.5
Set 1 : 185x3
Set 2 : 185x3

Pause at Parallel Squat
157.5
Set 1 : 185 with 25lb chains x 5
Set 2 : 185 with 25lb chains x 5

Leg Press
367.5
Set 1 : 335x12
Set 2 : 335x12
Set 3 : 335x12

Super Set GHR with Leg Extensions

Glute Ham Raise
45lb Band
Set 1 : Orange Band x 10
Set 2 : Orange Band x 10
Set 3 : BW x 12

Leg Extensions
Set 1 : 115x10
Set 2 : 115x10
Set 3 : 115x10

Cable Rope Crunch Super Set With Leg Extension To Hip Thrust

Cable Crunch
165
Set 1 : 130x15
Set 2 : 130x15
Set 3 : 130x15

Leg Extension to Hip Thrust
15
Set 1 : 12 Rep
Set 2 : 12 Rep
Set 3 : 12 Rep
 
That is a lot of volume... nice poundage on the squats
 
Still killing these lifts! Nice job. Can I ask if you ever had bloodwork to check your testosterone and estradiol levels!
 
kenpoengineer said:
Still killing these lifts! Nice job. Can I ask if you ever had bloodwork to check your testosterone and estradiol levels!
Click to expand...

No I haven't. Do you think I should? Never really thought about it.
 
Cardio Today

30 Min Bowflex Treadclimber
2.5 Speed- 272 Calories Burned!
 
NurseGray said:
No I haven't. Do you think I should? Never really thought about it.
Click to expand...

I really recommend it. For $60 you can order up the female hormone panel: CBC, LH, FSH, TT and E2 through privatemdlabs dot com. They use Labcorp and I've used them many times. If anything you'll have a baseline to go by as you age.
 
I just can't keep saying this. I feel strong er and stronger every week. I think I finally have found the perfect balance of Diet, Training, and Supplementation!

Exercise Name
1RM
Lifting Logs

OHP
90
Set 1 : BARx5
Set 2 : 65x10
Set 3 : 95x10
Set 4 : 135x5
Set 5 : 115x6

Barbell Curls with Fat Grips
97.5
Set 1 : 65x12
Set 2 : 65x12
Set 3 : 75x12
Set 4 : 75x12

Barbell Calf Raises
215
Set 1 : 215x12
Set 2 : 215x12
Set 3 : 185x15
Set 4 : 185x15

Dumbell Front Raises
35
Set 1 : 30x15
Set 2 : 30x15
Set 3 : 30x15
Set 4 : 30x15

Dumbbell Side Laterals
35
Set 1 : 30x15
Set 2 : 30x15
Set 3 : 30x15
Set 4 : 30x15

Curls Super Set With Close Grip Bench w Fat Grips

Dumbell Preacher Curls
45
Set 1 : 35x12
Set 2 : 35x12
Set 3 : 35x12
Set 4 : 35x12

Close Grip Bench With Fat Grips
145
Set 1 : 135x15
Set 2 : 135x15
Set 3 : 135x15
Set 4 : 135x15

Cable Crossovers Super Set With Abs

Cable Crossover
90
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10
Set 4 : 75x10

Cable Rope Crunch
170
Set 1 : 170x12
Set 2 : 170x12
Set 3 : 170x12
Set 4 : 170x12
 
Week 7 Heavy Deadlifts. The routine is changing slightly to make up for heavier weights Im guessing.

Exercise Name
1RM
Lifting Logs

Barbell Deadlift
340.67
Set 1 : Bar x5
Set 2 : 135x5
Set 3 : 215x5
Set 4 : 265x2
Set 5 : 290x1
Set 6 : 315x3 PR!!!!!!!!! Could barley pull 315 for 1 a few weeks ago then I ripped out 3 today

Here is where I should have stopped when I was ahead. I felt strong and tried to pull 340x1 tried twice and couldn't get it.

Deadlift AMRAP
Set 1 : 250x7

Barbell Snatch Grip Deadlift
174
Set 1 : 155x10
Set 2 : 155x12

Wide Grip Lat Pulldown
193.33
Set 1 : 170x10
Set 2 : 150x10
Set 3 : 90x15

Barbell Shrug
272.33
Set 1 : 185x12
Set 2 : 185x12
Set 3 : 185x12
Set 4 : 135x20

Super Set for Abs

Knee Raises on a Dip Station
BW
Set 1 : BWx12
Set 2 : BWx12
Set 3 : BWx12

Leg Extension to Hip Thrust
BW
Set 1 : BWx10
Set 2 : BWx10
Set 3 : BWx10
 
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Man I push super heavy today on bench. Even though it was a high rep day. The program seems to be pushing towards lower reps working toward a 1RM.

Exercise Name
1RM
Lifting Logs

Barbell Bench Press Speed with orange band
293.33
Set 1 : BARx10
Set 2 : 135x10
Set 3 : 225x5
Set 4 : 275x3
Set 5 : 275x3
Set 6 : 275x3

Barbell Close Grip Bench Press
290
Set 1 : 290x2
Set 2 : 290x2

Barbell Bench w/pause 1'' Off Chest
236.5
Set 1 : 255x5
Set 2 : 255x5

Dumbell Fly's
50
Set 1 : 45x15
Set 2 : 50x12
Set 3 : 50x12
Set 4 : 50x12

Dips
25
Set 1 : BWx12
Set 2 : BWx12

Tricep Rope Kick Backs Super Set with Curls
70
Set 1 : 30x12
Set 2 : 30x12

Bicep Cable Curls
70
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x12

Kettlebell Upright Rows
91
Set 1 : 50x15
Set 2 : 50x15
Set 3 : 50x15

Knee Raises on Dip Station
BW
Set 1 : BWx15
Set 2 : BWx15
Set 3 : BWx15
 
Nice work in here man.
 
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