Developmental Day, cycle 4. For a while, dev day will be primarily extra chest pressing work to reinforce my bench press. Decline Close Grip Bench Press: 4 sets of 5 reps @ 155lbs. Incline Iso-Lateral Chest Press: 4 sets 10 reps @ 118lbs. Close Grip Bench Press: 3 sets of 3 reps @ 145lbs, then […]

It made more sense for my weekly schedule if I swapped my dev day for the first day of my next cycle, so this workout is actually Deadlift & Squat day, cycle 5. Deadlift: A particularly good workout, felt great and set a new PR! Set 1) 4 reps @ 275lbs. Set 2) 4 reps […]

Workout back in the home gym, workouts just feel better here, not sure why. Squat & Bench Press day, cycle 4. High Bar Back Squat: Set 1) 4 reps @ 160lbs. Set 2) 4 reps @ 160lbs. Set 3) 4 reps @ 170lbs. Speed work (doubles @ 60%): 8 sets 2 reps @ 120lbs (3 […]

Ran 3 miles, walked about .3 extra miles. Beautiful evening at Boyce Park, wind was cool and breezy. Had little time in the evening so put off the workout day for the next day.

So I decided since work is bringing me closer to my first gym, LA Fitness, that I’d re-sign up for the winter. I like my current gym (Forward Fitness a.k.a. Fitness Factory 2) and intend to keep it, but during the winter I worry about road conditions being bad and LA Fitness is literally in […]

Deadlift & Squat day, cycle 4. Deadlift: Set 1) 4 reps @ 275lbs. Set 2) 4 reps @ 275lbs. Set 3) 4 reps @ 290lbs. 5 sets of doubles for speed @ 205lbs. High Bar Back Squat: Set 1) 3 reps @ 160lbs. Set 2) 3 reps @ 160lbs. Set 3) 2 reps @ 170lbs. […]

Developmental Day, need to work on bench pressing so it was very chest focused. Felt very weak on my bench press, not completely sure why. Pause Close Grip Bench Press: Set 1) 5 reps @ 155lbs. Set 2) 3 reps @ 155lbs. Set 2 felt very weak so I stepped down in weight. Set 3) […]

Ran 5.16 miles MCC.

Squat & Bench Press day, cycle 3. Pause High Bar Back Squat: 3 sets of 5 reps @ 140lbs. Climbing 2’s (two reps at increasing weights): 2 @ 150lbs, 2 @ 160lbs, 2 @ 170lbs, 2 @ 180lbs. Decline Pause Close Grip Bench Press: 2 sets of 8 reps @ 115lbs. Bonus Round (reps to […]

Pause Close Grip Bench Press: 3 sets of 5 reps @ 135lbs. Climbing 2’s (two reps at increasing weights): 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, 1 @ 170lbs (failed the last rep). Deficit Deadlift: 2 sets of 8 reps @ 205lbs. Bonus Round (reps to failure): +12 reps. Iso-Lateral Incline Chest Press: […]