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  #21  
Unread 07-17-2018, 08:33 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Today
RDL 245*7, 240*8, 6 (I hit technical failure on the first set, which screwed up the subsequent work. I stepped back on the ascent at the end of the set, which threw off my groove.)
Leg extension 180*5*10
Lying leg curl 110*10, 12
Crunch 80*4*8
Back extension 80*2*10
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  #22  
Unread 07-19-2018, 08:12 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Today
Incline 175*7, 170*2*7
Chinup 210*7, 200*2*7
Hammer row neutral grip 270*2*10
Dip 245*9, 10 (Lost my groove on first set)
Hammer high row 230*12
Dumbell upright row 40*12, 10 35*10
Triceps btn extension 8th big setting 12, 10, 7th*10
Barbell curl 70*12, 7
Face pull 70*10, 60*2*12
Machine fly 160*17
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  #23  
Unread 07-20-2018, 07:59 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Today
Rdl 245*2*8, 6
Leg press 180*3*8 (Testing out hip flexor. It was a little tight, and I don't want to injure it again.)
Leg curl 125*2*10
Crunch 85*4*8
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  #24  
Unread 07-23-2018, 08:13 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Today
Incline 175*2*7, 6 (Increase weight)
Chinup 210*7, 200*2*7 (Increase weight on 2nd and 3rd set)
Dip 255*10, 245*9
Hammer row neutral grip 270*2*12
Hammer high row 230*10
Dumbell upright row 45*12, 8 (Delts are really tired by this point)
Btn tricep extension 8th setting*12, 10 7th*10
Curl 70*8 (Chinups went to failure on third set)
Facepull 72*3*12
Machine fly 175*15

Progress on inclines is not as quick as I had hoped. I'm thinking that I need different tricep work. I will do that next block. The accessories are hit or miss. The facepulls must stay in, for shoulder health. The upright row and curl are hard to progress, since the muscles are hit so hard already.
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  #25  
Unread 07-24-2018, 01:36 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Today
Rdl 250*2*8, 6 (Grip failed, go up in weight)
Leg press 270*3*8
Leg extension 180*2*10
Lying leg curl 130*10, 9
Back extension 85*3*8
Crunch 85*4*10
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  #26  
Unread 07-26-2018, 01:48 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Today
Incline 175*2*7, 8? (The middle set the bar caught on the supports, so I ended the set and took them off and resumed. It was 4 and 4.)
Chinup 203*3*8
Dip 259*8, 249*8 (I went to failure on the last set of inclines, so my triceps were no good.)
Hammer row neutral grip 270*15, 12 (This was welcome.)
Curl 70*8
Dumbell upright row 45*12, 8
Tricep btn extension 8th big setting 12, 10

I had to cut this a bit short. The fluff work takes between 20 and 30 minutes, and to do it right is really at least 30. Going forward, I will just have to get in a bit earlier. I am a little annoyed at the progress on the incline, which should be higher by now. I haven't gotten any stronger.
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  #27  
Unread 07-28-2018, 07:25 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Yesterday
Rdl 250*3*8
Leg press 290*3*8
Lying leg curl 125*12, 10
Leg extension 180*2*10
Face pulls 85*4*10

I was pressed for time so I did not do core work.
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  #28  
Unread 07-30-2018, 08:30 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Today
Incline 175*8, 7, 6 (I need more tricep work. I think next training block will have to focus on pushing work, since this is lagging so much.)
Chinup 213 7, 7, 6 (First set was about 2 from failure. Last set was technical failure. Traps couldn't take it.)
Hammer row neutral grip 290*10, 280*10 ( It turns out chinups work tire the back out pretty hard.)
Dip 248*2*12 (This was easy.)
Hammer high row 220*12, 10 (These are for the traps, but they hit everything else too.)
Machine fly 175*15, 160*8
Dumbell upright row 45*12, 10
Curl 60*13 (Expecting biceps and the other elbow flexors to do much of anything is asking a bit much after the back work. This was failure.)
Triceps btn extension 8th big setting 12, 12, 8
Face full 70*3*12

Looking at the next training block, I am weak on chest, anterior delts, triceps, and biceps. Leg wise I will run one of Greg Nuckol's deadlift programs, with some acessories, so it will be a strength block. Upper body wise, I think I will bring back to the minimum volume needed to grow, and just bro out for six weeks. I have, including this week, 3 weeks left in this block. It will be interesting seeing what happens back wise, since it seems to respond pretty well. I am also looking forward to doing some strength work for legs.
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  #29  
Unread 07-31-2018, 09:33 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Today
Rdl 255 8, 8, 6
Leg extension 190*2*10, 180*3*10
Lying leg curl 125 12, 10
Crunch 90*4*8
Back extension 90*2*8
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  #30  
Unread 09-13-2018, 08:23 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 405
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Today
Dip 270*8, 6 260*8 (I lost groove in second set)
Hammer row neutral grip 320*8, 8, 6
Hammer incline 150*2*12
Hammer pulldown 210*12, 10
BTN tricep extension 9th big setting 2*10
Curl 25*12, 10
Tricep pushown 100*2*12
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