***ocmfII's various log***

[-G$-]

Wednesday 2pm: Cycle 2/Week 2/MP Day

foam roller- quads, calves, hams, back
various stretching

MP: 5 × 65
chins x 10
MP: 5 × 80
chins x 8
MP: 3 x 95
chins x 7
MP: 3× 110
chins x 7
MP: 5 × 125
chins x 6
MP: 3+ x 140
chins x 6


dumbbell shoulder press:
10 × 50#dbs
10 × 55#dbs
9 × 60#dbs

weighted dips
10 × +45#
10 × +45#
9 × +45#

face pulls
20 × 37.5
19 × 37.5
17 × 37.5

barbell curls
10 × 65
10 × 85
7 x 95




Thursday 3pm: Cycle 2/Week 2/DL Day

foam roller- quads, calves, hams, back
various stretching

deadlift:
5 × 150
5 × 190
3 × 225
3 × 265
3 × 300
3+ × 340

good morning
10 × 95
10 × 115
10 × 135

bent over rows
10 × 135
10 × 155
9 × 175

leg curls
10 × 175
10 × 175
10 × 175

capt chair leg raises
15 
15 
15 



haven't done any cardio/conditioning in forever. i'm just tired, all day/every day. i can't seem to get my diet and sleep cycle in line. this commute is destroying me. i don't know what else to do but keep fighting thru it. hoping this is still part of the adjustment phase and at some point i will just get used to it. sucks.

 

[The ADD]

Wednesday 2pm: Cycle 2/Week 2/MP Day

foam roller- quads, calves, hams, back
various stretching

MP: 5 × 65
chins x 10
MP: 5 × 80
chins x 8
MP: 3 x 95
chins x 7
MP: 3× 110
chins x 7
MP: 5 × 125
chins x 6
MP: 3+ x 140
chins x 6


dumbbell shoulder press:
10 × 50#dbs
10 × 55#dbs
9 × 60#dbs

weighted dips
10 × +45#
10 × +45#
9 × +45#

face pulls
20 × 37.5
19 × 37.5
17 × 37.5

barbell curls
10 × 65
10 × 85
7 x 95




Thursday 3pm: Cycle 2/Week 2/DL Day

foam roller- quads, calves, hams, back
various stretching

deadlift:
5 × 150
5 × 190
3 × 225
3 × 265
3 × 300
3+ × 340

good morning
10 × 95
10 × 115
10 × 135

bent over rows
10 × 135
10 × 155
9 × 175

leg curls
10 × 175
10 × 175
10 × 175

capt chair leg raises
15 
15 
15 



haven't done any cardio/conditioning in forever. i'm just tired, all day/every day. i can't seem to get my diet and sleep cycle in line. this commute is destroying me. i don't know what else to do but keep fighting thru it. hoping this is still part of the adjustment phase and at some point i will just get used to it. sucks.

#ISYMFS

 

[-G$-]

#ISYMFS

realest shyt you ever wrote

 

[-G$-]

Friday 10am: Cycle 2/Week 2/BP Day

foam roller- quads, calves, hams, back
various stretching

bench press
5 × 135
chins x 10
5 × 145
chins x 9
3 × 165
chins x 8
3 × 195
chins x 7
3 × 225
chins x 6
3+ × 240
chins x 6

incline dumbbell bench press
10 × 75#dbs
10 × 80#dbs
10 × 85#dbs

blast strap push-ups/bosu ball pushups
10 / 8 
10 / 8
10 / 8

t bar rows
12 × 90
10 × 115
9 × 125

reverse flies
12 × 120
10 × 120
10 × 120

 

[-G$-]

Tuesday 2pm: Cycle 2/Week 2/Squat Day

foam roller- quads, calves, hams, back
various stretching

squat
5 × 135
5 × 145
3 × 165
3 × 195
3 x 220
3+ x 250 (got 5 reps, much better today)

leg press
10 × 360
10 × 410
10 × 450

walking lunges
20 steps x 25#dbs
20 steps x 25#dbs
20 steps x 25#dbs

glute ham raises
12 x +25# plate
12 x +25# plate
12 x +25# plate

donkey calf raise
10 x 320
10 x 320
8 x 320

capt chair leg raises
15
15
15

 

[-G$-]

Thursday 2pm: Cycle 2/Week 3/MP Day

foam roller- quads, calves, hams, back
various stretching

MP: 5 × 65
chins x 10
MP: 5 × 80
chins x 8
MP: 3 x 95
chins x 7
MP: 5× 115
chins x 7
MP: 3 × 145
chins x 6
MP: 1+ x 150
chins x 6


dumbbell shoulder press:
10 × 50#dbs
10 × 55#dbs
8 × 60#dbs

weighted dips
10 × +45#
9 × +45#
9 × +45#

face pulls
20 × 37.5
19 × 37.5
18 × 37.5

barbell curls
10 × 65
9 × 85
7 x 95

 

[-G$-]

Friday 2pm: Cycle 2/Week 3/DL Day

foam roller- quads, calves, hams, back
various stretching

deadlift:
5 × 150
5 × 190
3 × 225
5 × 285
3 × 320
1+ × 355

good morning
10 × 115
10 × 135
9 × 145

bent over rows
10 × 135
10 × 155
9 × 175

leg curls
10 × 175
10 × 175
10 × 175

capt chair leg raises
15 
15 
15 



Sunday 12pm: Cycle 2/Week 3/BP Day

foam roller- quads, calves, hams, back
various stretching

bench press
5 × 135
chins x 10
5 × 135
chins x 9
3 × 165
chins x 8
5 × 205
chins x 7
3 × 230
chins x 6
1+ × 260
chins x 6

incline dumbbell bench press
10 × 75#dbs
10 × 80#dbs
9 × 85#dbs

blast strap push-ups/bosu ball pushups
10 / 8 
10 / 8
10 / 8

t bar rows
11 × 90
10 × 115
9 × 125

reverse flies
12 × 115
11 × 115
10 × 115

conditioning, light:
25 mins, 2.5 miles, 6.0mph 1.0 incline treadmill

 

[-G$-]

Monday 2pm: Cycle 2/Week 3/Squat Day

foam roller- quads, calves, hams, back
various stretching

squat
5 × 135
5 × 155
3 × 175
5 × 210
3 x 235
1+ x 265

leg press
10 × 360
10 × 410
10 × 450

walking lunges
20 steps x 25#dbs
20 steps x 25#dbs
20 steps x 25#dbs

glute ham raises
12 x +25# plate
12 x +25# plate
12 x +25# plate

donkey calf raise
10 x 320
10 x 320
9 x 320

capt chair leg raises
15
15
15

 

[hawaii]

those GHR +25lbs

 

[-G$-]

those GHR +25lbs

there are only a few locations of my gym that have the right bench and if i can time my days right i love to get them in. there was a guy doing them w a band yesterday. those seem like they'd be really tough w all that extra tension at the top part of the extension. maybe i'll try those next week.

 

[hawaii]

there are only a few locations of my gym that have the right bench and if i can time my days right i love to get them in. there was a guy doing them w a band yesterday. those seem like they'd be really tough w all that extra tension at the top part of the extension. maybe i'll try those next week.

I've done some against a monster mini before. good shyt.

 

[-G$-]

Thursday 430pm: Cycle 2/Week 4/MP Day

foam roller- quads, calves, hams, back
various stretching

MP: 5 × 65
chins x 10
MP: 5 × 80
chins x 8
MP: 5 x 95
chins x 7
MP: 5× 115
chins x 7

dumbbell shoulder press:
10 × 50#dbs
10 × 50#dbs
10 × 50#dbs

dips
15
15
15

face pulls
20 × 37.5
20 × 37.5
18 × 37.5

barbell curls
10 × 65
10 × 85
8 x 95


conditioning, light:
25 mins, 2.5 miles, 6.0mph 1.0 incline treadmill




something is up w my shoulder . the MP was uncomfortable to say the least. the db presses were, too (although not as bad). even the dips didn't feel 100% right. i stayed a bit lighter being this is a deload week but i don't know, maybe i need a week off from the weights. today should be fine since it's DLs but i really hope i'm not still feeling like this when i do BP day this weekend. i was tossing and turning last night in bed thinking about it, really hoping it's nothing serious.

 

[patscorpio]

@ocmfII on some real shyt breh you sound like you might need to deload or flat out take a week off from the gym and from IF and let your body rest. I've been doing IF too since January but I felt the body struggling during my last gym week. It will be for the best. A nikka doesn't feel sore all the time and my sleeping has improved. All this will be beneficial when i get back in the gym on Monday and resume doing my thing for another 13 weeks before my next gym week off

 

[-G$-]

@ocmfII on some real shyt breh you sound like you might need to deload or flat out take a week off from the gym and from IF and let your body rest. I've been doing IF too since January but I felt the body struggling during my last gym week. It will be for the best. A nikka doesn't feel sore all the time and my sleeping has improved. All this will be beneficial when i get back in the gym on Monday and resume doing my thing for another 13 weeks before my next gym week off

yeah, you're right breh. going to take a full week off after i finish this cycle. this week is lighter weight any way.

 

[-G$-]

my shoulder is still feeling fukked up so i didn't do anything all weekend. thinking i'm just going to give up on the balance of this cycle of 5/3/1 and take this week off to catch up on some cardio work. i really only had 2 days of dealoded weight work to do so not a huge deal in the grand scheme of things. i will start cycle 3 fresh on monday (week from today) and give my shoulder some rest it definitely needs.