***ocmfII's various log***

[-G$-]

Thursday 5pm: Back and Shoulders Hypertrophy Day
Weighted pullups: bw+25# 8, 7, 6
Hammer Strength iso lat row machine (alternating reps): +115# per side, 3x8
Seated cable row: 150x3x12
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Seated lateral db raises (up on side, bring in to middle, back out to side, the down each rep): 15#dbs 10, 9, 8

had to cut workout short last night for anniversary dinner

 

[-G$-]

Friday: off



Saturday 11am: Chest and Arms Hypertrophy Day
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x3x8
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 10, 10, 9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x3x10
Cable kickbacks: 20x3x10 (per side)



Sunday 3pm: Cardio
4.8 miles, 45 min

 

[-G$-]

Tuesday 4pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 225x3x8
Lying leg curls: 195x 8, 8, 7
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8

 

[-G$-]

Wednesday 630pm: Cardio
45 mins, incline walk on treadmill, 15.0 incline, 4.0 mph

 

[skeetsinternal]

 

[-G$-]

Friday: off



Saturday 4pm: Chest and Arms Hypertrophy Day/Abs
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x3x8
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 10, 9, 9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 9, 9
Cable kickbacks: 15x3x12 (per side)

abs:
cable twists a medicine ball: +70#x3x15 (per side)
weighted crunches: +145#x3x20
laying leg lifts: 3x20



Sunday 230pm: Cardio
4.8 mile run, 41 mins (shaved 4 mins off last week, felt really good)

 

[-G$-]

Monday 430pm: Upper Body Power Day
Weighted pull ups: bw+45# 6, 6, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 315x1x1 (w help), dropdown 225x5, 135x8
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 135x 6, 5, 5
Preacher curls: 95x3x7
Skull crushers: 95x3x8



Tuesday 530am: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1 (failed, bar slipped right out my hands )
Stiff legged deadlifts: 245x2x6
Leg extensions: 225x3x8
Lying leg curls: 195x 8, 8, 7
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8

 

[((ReFleXioN)) EteRNaL]

gonna start this routine later today. lookin forward to it

been on the routine for 3 months now. went up 15lbs in weight. took my squat from 235 to 335. leg press from 3 plates to 6(each side). dumbell bench from 95(5 rep max) to 120(5 reps). I increased greatly in every category. but I feel like my body is started to get fatigued/overtrained. both joints in my elbows are hurting. and just this week my muscles are starting to burn out much quicker in my workouts. luckily I'm about to start my cut in a couple weeks. but overall I got no complaints. program gave me great results. got the homies askin me to chill on the roids and shyt. but after I finish my cut i'll be able to see the true results.

 

[The ADD]

All this time I have been wondering what IIFYM meant

 

[ThatKidBlackHippy]

how often do you deload breh?

 

[-G$-]

how often do you deload breh?

I try to take some time off every 6 weeks. But because I get so busy between family and work I end up missing days here and there when I'm on so I mentally psyche myself out from doing it as often as I should. I definitely should take more time off than I do.

 

[-G$-]

so i've been off from work on vacation the last 2+ weeks. the hurricane really fukked up my work out schedule, then my power went out, my trip to mexico got cancelled, and i went to stay w family w a generator. once my power came back i booked a flight down to my parents' place in florida just to get out before the snow storm came. all in all i barely worked out much and i ate and drank whatever i wanted. the truth is i needed it. that PHAT had burnt me out and i hadn't been doing enough deloading the last year. i'm feeling much better now and gonna start fresh again today. probably lost a little bit of strentgh and added some flabby lbs but i'm not terribly concerned. i think i'm going back down to miami for NYE so i have a new aesthetic target in mind. it's just gonna break my heart if i can't get that 405 off the ground tonight when i DL.

 

[TLR Is Mental Poison]

U goin back on PHAT?

 

[-G$-]

yeah, gonna jump back in again. it's not the routine that was problematic. it was my approach (not deloading, not sleeping enough, not getting enough protein, too much drinking). i'm gonna focus more on dialing my diet down again make sure i'm getting the rest i need. when i was on PHAT and doing that i made my best gains .

 

[-G$-]

Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 255x3, 275x1
Hack Squats: 225x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Stiff legged deadlifts: 225x2x6
Leg extensions: 215x2x8
Lying leg curls: 185x2x8
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8


first heavy legs day in a few weeks so i backed off on some of the weight. i think i'm gonna keep my squats a bit lower for the first few weeks. my form felt much better. i want to get very comfortable again before i go for 315. my dl's were fine, didn't feel like i lost any strength there. all in all a good first day back. and i'm back on my macro grind. really trying to count every single thing i'm eating.