12/31 – Back/Biceps

Last workout of 2012, and it was great. Nothing like capping the year off with a deadlift PR. 585×3 for a nice conventional deadlift PR. Considering this was my third heavy deadlift workout in 6 days, I am very pleased. Everything else felt nice and strong as well. Happy New Year!

Conventional Deadlift:
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
535x3x1
565x1x1
585x3x1 (PR)

Single-arm Rope Face Pulls:
50x12x1
60x12x1
70x12x1
80x12x1 (PR)
80x12x1
80x12x1

Seated Lat Row Machine:
200x8x1
228x8x1
256x8x1
290x10x1
290x12x1 (PR)

Single-arm Cable Curls:
20x12x1
30x6x1
40x6x1
33x6x1
33x6x1
33x6x1
33x6x1
33x12x1

+ stretching

Duration: 60 minutes

12/27 – Chest/Shoulders/Triceps

Much better workout today. Pressing went really well, setting some solid PRs for a change, and I was able to push the forearm more.

Floor Press:
135x20x1
185x10x1
225x5x1
255x5x1
275x5x1
295x5x1
315x5x1 (PR)
290x8x1 (PR)
225x25x1 (PR)
225x10x1

Front Plate Raises:
45x12x1
45x12x1

Strict Straight-arm Side Laterals:
25x12x1
25x12x1

Military Press (bar @ forehead level):
135x5x1
185x5x1

Cable Rear Delt Flye:
30x10x1
30x10x1
20x15x1

Rope Pushdowns:
80x12x1
80x12x1

V-bar Pushdowns:
80x12x1
80x12x1
80x12x1

Single-arm Overhead Cable Extensions:
30x10x1
30x10x1
30x12x1

+ stretching

Duration: 70 minutes

12/26 – Back/Biceps

Back in the gym after an extended break (deload week+christmas). Felt pretty sluggish. Matched my deadlift efforts from the first week of the last cycle, but still not what I wanted to pull. Forearm is feeling pretty good.

Deadlift (reps deloaded):
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
585x1x1
645x2x1
605x3x1

CG Pulldown:
150x12x1
200x12x1
225x12x1
150x12x1
175x12x1

Seated Row Machine:
200x10x1
256x10x1
266x10x1

DB Hammer Curls:
50x10x1
60x10x1
70x10x1

Single-arm Cable Curls:
20x10x1
30x10x1
33x10x1
37x10x1

+ stretching

Duration: 70 minutes

12/14 – Chest/Shoulders/Triceps

Disgusting workout. Everything was just putrid. Completely wiped out from this cycle of lifting. Looking forward to next week’s deload, then I will probably reprogram some of the training to try to get progress moving again on the pressing.

Floor Press:
135x20x1
185x10x1
255x3x1
285x3x1
315x1x1
330x1x1
315x1x1
315x1x1
285x3x1

Front Plate Raises:
45x10x1
45x10x1
45x10x1
45x10x1
45x10x1

Strict Straight-arm Side Laterals:
30x10x1
30x10x1
20x10x1
20x10x1
20x10x1

Rear Lateral Machine:
80x10x1
80x10x1
80x10x1
80x10x1
80x10x1

Smith Reverse CG Bench:
195x10x1
215x3x1
245x3x1
265x3x1
245x3x1
195x10x1

+ stretching

Duration: 60 minutes

12/12 – Legs/Arms

Much better workout than Monday. Solid squatting – real pleased with how things felt today. 600 ATG around the corner? Maybe. Wide-stance box squats were cake, and I finished off the heavy stuff with a 510×2 deficit sldl PR.

ATG Squats:
135x12x1
225x6x1
315x3x1
405x3x1
495x1x1
560x1x1
525x1x1
525x1x1
525x1x1
525x1x1
525x1x1
525x2x1

Wide-stance Box Squats (~13.5″ box):
315x3x1
350x3x1
385x5x1

Deficit SLDL (bar @ ankle height):
315x3x1
405x2x1
460x1x1
510x2x1 (PR)

Reverse Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1

Single-arm Overhead Rope Extensions:
20x12x1
30x12x1
40x8x1
33x8x1
33x8x1
20x20x1

+ stretching

Duration: 100 minutes

12/10 – Back/Biceps

Craptastic workout. Snow removal has fatigued my back, lending to some poor pulling today. Barely missed 675 – just couldn’t lock out the last few inches. Back was fried after that so I did one more double and called it good. Forearm is feeling pretty good though, and was able to push it more than I have so far.

Deadlift (reps deloaded):
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
585x2x1
675x0.9x1
605x2x1

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
585x12x1

Single-arm Kneeling Lat Pulldown:
80x12x1
80x12x1
80x12x1

Wide-grip Pulldown:
150x12x1
200x12x1
225x12x1

EZ Curls:
75x12x1
95x12x1
115x12x1
125x12x1
135x12x1

Single-arm Cable Curls:
30x12x1
30x12x1
30x12x1

+ stretching

Duration: 90 minutes

12/7 – Chest/Shoulders/Triceps

Mixing up things a bit on floor presses by doing more reps, vs the usual triples that I would do this week, since things seem to be stagnant. Did some light standing shoulder presses (staying away from full rom still) without any problems.

Floor Press:
135x30x1
185x8x1
225x8x1
255x8x1
275x8x1
275x8x1
255x8x1
255x8x1
255x8x1
255x8x1
255x8x1

Reverse CG Floor Press:
225x6x1
205x6x1
185x10x1

Single-arm Overhead Rope Extensions:
20x6x1
30x6x1
40x6x1
50x6x1
40x6x1
30x10x1

Single-arm Tricep Extensions:
23x12x1
30x12x1

Standing Military Press:
135x12x1
135x12x1
135x12x1

Straight-arm Side Laterals:
25x12x1
25x12x1
30x12x1

Rear Delt Flye Machine:
100x12x1
110x12x1
120x12x1

+ stretching + cardio (20 min)

Duration: 80 minutes

12/5 – Legs/Arms

Major lower-back DOMS today, but I managed to work through squats with some decent weights/reps. Skipped SLDLs today.

Squats:
225x10x1
315x5x1
405x3x1
455x5x1
455x5x1
495x3x1
495x3x1

Wide-stance Box Squats (~13.5″ box):
315x6x1
335x6x1
365x6x1

Lying Hamstring Curls:
150x8x1
150x8x1
150x8x1

Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1

Single-arm Cable Extensions:
30x8x1
30x8x1
20x8x1
20x8x1

Overhead Single-arm Rope Extensions:
20x12x1
20x12x1
20x12x1
20x12x1

+ stretching

Duration: 80 minutes

12/3 – Back/Biceps

Nice pulling tonight. 575×3 is a PR for conventional pulls, and I had 3-4 more reps in me I think. Forearm is starting to feel stronger/more stable doing curls, etc.

Conventional Deadlift:
135x12x1
225x10x1
315x3x1
405x3x1
475x3x1
500x3x1
525x3x1
550x3x1
575x3x1 (PR)

Single-arm Cable Face Pulls:
40x12x1
50x12x1
60x12x1
70x12x1
80x12x1 (PR)
60x15x1

Seated Lat Row Machine:
200x8x1
228x8x1
256x8x1
290x10x1 (PR)
290x10x1 (PR)

Single-arm Cable Curls:
27x6x1
27x6x1
27x6x1
27x6x1
27x6x1
30x6x1
23x10x1
23x10x1

+ stretching

Duration: 75 minutes