29 May 2014
Bench: 5x55 + 5x70 + 5x80 + 5x105 + 3x115 + 7x130 (156.02 1RM)
BBB Press: 3x10x40 + 2x9x40
DB Rows: 5x10x35
BB Curls: 3x10x40
Dips: 3x5
*Face Pulls: * 3x10x30
Did some dips in place of the tricep pushdowns. Tricep pushdowns are great for the isolation of the triceps, but I decided to drop it in place of dips to get the best bang for the buck. Haven't done dips in a while so there was definitely some difficulty getting them going. I was tweaking my left shoulder at the top of the press so I backed off a bit, thus the 9 rep sets.
27 May 2014
Press: 5x20 + 5x30 + 3x40 + 3x45 + 3x55 + 7x60 (72 1RM)
BBB Bench: 5x10x70
BB Curls: 3x10x40
DB Rows: 3x10x35
Lat Pulldowns: 1x10x35
Squat: 5xBar + 5x105 + 5x135 + 3x155 + 5x195 + 3x220 + 2x245 (252.01 1RM)
BBB Deadlift: 5x10x135
Memorial Day Monday, missed my Press workout so I decided to combine my Monday and Tuesday (Press and Squat) sessions into one today. Surprisingly enough, the workout flew by pretty quickly. The presses were still pretty easy. I hang cleaned the bar up to the racked position for pressing on each set. I usually go thumbless on the Pressing so, it was a bit awkward going from with thumb to no thumb. The bench is still not balanced, my right chest/arm is working harder than the left. Tried varying the grip width by going wider, but still had the problem.
Quickly afterwards, I did a few accessories for the pressing as someone was in the squat rack. After that, I went straight into the squats. A quick 5 reps of empty bar and then 5x40%, 5x50% and 3x60% of my 90% of 1RM for warm-up. Managed to crank out 2 reps on the top set even though I'm supposed to stop at 1. No belt! The deadlifts were definitely lighter than when I last did the BBB last week. In addition, less fatigue, I was able to crank out all 5 sets of 10 at 135.
I'm starting to eat big again. With all this volume, it's no surprise that I'm much more inclined to eat everything in sight.
23 May 2014
Deadlift: 5x100 + 5x130 + 3x155 + 3x180 + 3x205 + 3x225
BBB Squat: 5x10x130
Crunches: 45/25/15
The BBB squats weren't bad today. I was able to finish out the 5 sets this time. I had some lower back strain on these. Fatigue got the best of my form perhaps. I was going pretty low on the squats. Used alternating grip on the top set of the deadlift, no belt. It wasn't bad. Gym doesn't have an ab roller so I, instead, performed some body weight crunches.
I've been trying to keep myself "topped off" in terms of getting food in me. The previous 2-3 weeks, I've been really neglecting the other half of my training: nutrition + diet.
I've been thinking of developing a personal Android App for myself to track my numbers. In addition, I'd like this app to be able to push my info to a database where I can then serve a personal web page with the stats I've pushed from my phone. It's certainly nothing novel, but I think it'd be cool to build something from scratch. I've been running this personal blog for close to 3 years now. The amount of lifting datum I've accrued is certainly not negligible anymore.
Being able to analyze patterns in my workout progress over these periods of time can definitely help me learn a lot of new things about myself that I may have not been able to recognize in the past. What worked? What didn't work? When did I have the longest streak of PRs? When was I strongest? When did I plateau? Which workout regimen gave me the most gains?