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  #11  
Unread 06-29-2018, 08:05 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 396
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Today:
RDL 195*3*8
Leg Extension 140*5*10
Lying leg curl 85*10, 95*2*10
Crunch and Back extension 60*4*8
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  #12  
Unread 07-02-2018, 09:46 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 396
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Today
Deload
Incline 155*3*8
Chin 175*3*8
Dip 210*2*10
Hammer row 220*2*10
Curl 35*2*10, 30*8
Dumbell raise 30*3*15
Tricep pushdown 85,95,105*15
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  #13  
Unread 07-03-2018, 08:00 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 396
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Today
Deload
RDL 215*3*8
Leg extension 150*5*10
Lying leg curl 95*3*12
Low pad back extension 65*2*10
Back extension 65*4*8
Crunch 65*4*8
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  #14  
Unread 07-05-2018, 09:01 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 396
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Today
Deload
Incline 160*3*8
Chinups 180*3*8
Dips 225*2*10
Hammer row 250*2*10
Dumbell upright row 35*3*12
Btn tricep machine 6th setting 3*12
Curl 25*3*10 (For some reason, biceps are really affected by previous work, and don't respond well to deloads.)
Face pulls 30*2*12, 10

Next week I am back to working weights. This will consist of a submax runup, where I hit previous bests in week 3. This should give me a cushion where I can push through the following three weeks with a vengeance.
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  #15  
Unread 07-06-2018, 08:31 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 396
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Today
Deload
RDL 225*3*8
Leg extension 160*5*10
Lying leg curl 110*3*10
Crunch and back extension 70*4*8

The deload is finally over, and I can go back to feeling like I am doing something. I noticed there was a subjective difference between the lower days and the upper, where lower days I could actually feel the fatigue dissipate. This might be because I kept the excercises the same, just lowered the weight, while the upper days I was introducing barbell incline as a main movement. I think it could also be that my lower days are just a lower percentage of max, since I am more cautious on RDLs than compound upper work, and my hip flexor prevented any hard pushing, so the lower days were comparitively light. That said, a two week deload made me physically and psychologically antsy. I was bursting to do something, and I had to fight the urge to fidget or move around more.

Programming going forward should be pretty simple. I will just add weight linearly, counting backward from my goals. I haven't decided yet if I will do this straight, or if I will alternate one heavy and one light day, dup style. One day would progress in 3*8, the other 3*6, both in the main movements. Based on the research, growth will be identical, but it isn't clear that strength will be. Rpe will start rather low, around 4-5 reps from failure, either way.
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  #16  
Unread 07-09-2018, 07:45 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 396
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Today
Incline 165*3*8
Chinups 190*3*8
Hammer row neutral grip 260*2*10
Dip 235*2*10
Btn tricep 7th setting 3*10
Dumbell upright row 35*2*15, 12
Curl 30*2*10, 8 (Biceps suck.)
Facepull 60*12, 75*12, 10 (The machines are all different.)

Weight 164.5lbs
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  #17  
Unread 07-10-2018, 08:12 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 396
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Today
RDL 235*3*8
Leg Extension 170*4*10, 160*10
Low pad back extension 75*2*10
Crunch 75*4*8

Hip flexor did not like the leg press when I was warming up, so I'm giving it more time.
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  #18  
Unread 07-12-2018, 08:10 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 396
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Today
Chinup 195*3*8
Incline 170*2*8, 165*7 (Lost my groove and hit the supports. Next time do 170 all three sets.)
Hammer row 265*2*10
Dip 240*11, 10 (I got a little zealous on the first set and almost forgot I am only going for 10s.)
Dumbell upright row 40*2*12, 35*12
Curl 35*2*8, 30*7 (I am resigned to curls always suffering from everything else.)
Btn tricep extension 7th big setting 2*12, 10 (Increase weight)
Facepull 70*12, 60*2*12

Progression will continue as outlined in the GBR thread, increasing weight when first set hits the end of rep range, and the next sets are not far behind. Chinups will progress faster than incline, since I seem to have got a supercompensation effect from the last block, where 190 feels like a 12rm, so I started a bit conservatively there. I think the dips and the rows will push the progression on the others, since the weight increases are more fine grained.
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  #19  
Unread 07-13-2018, 07:44 AM
Aathar Aathar is offline
Senior Member
 
Join Date: Jul 2012
Posts: 396
Default

Today
RDL 240*3*8
Leg extension 180*3*10, 170*2*10
Lying leg curl 110*3*12
Crunch and back extension 80*4*8
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  #20  
Unread 07-16-2018, 09:25 AM
Aathar Aathar is offline
Senior Member
 
Join Date: Jul 2012
Posts: 396
Default

Today
Incline 170*2*8, 7 (Not failure)
Chinup 200*2*8, 7 (Not failure)
Dip 245*10, 9 (Not failure)
Hammer row neutral grip 265*2*10
Hammer high row 220*10
Machine fly 145*20
Dumbell upright row 40*10, 8
Btn tricep extension 8th setting 2*10, 7th*10
Barbell curl 70*12, 60*8 (Failure on both)
Facepull 70*3*10

As I am pushing the main lifts, accessories are going to suffer. I want to avoid failure on big stuff, since that will impact volume tolerance within the workout and the week. Little stuff like biceps I am pushing closer, just because the tension stimulus isn't really there. I did not realize how much dips took out of medial delts.

The last three weeks were an accidental deficit. This has been rectified. I have to eat about 3000 calories daily just for a half pound surplus. For anyone watching, this is not as fun as you think.
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