Week 6 – 5/3/1 – Day 21

Cycle #2

Agile 8 + DeFranco’s Upperbody Stretches  Slowed down the “climbing” for the mountain climbers to get a good stretch.

Press:  3x5xBar + 3×70, 3×80, 3×90

These “felt” much better than my previous presses.  I’m feeling very confident with the presses now with the way I’m locking out at the top.

Boring But Big 60%

Bench Press: 3x10xBar + 5x10x95

Felt pretty confident on these.  Focused on shrugging and pushing through the bench.

Lat Pulldown:  5x10x55

Felt very easy.  I might try chin-ups next time.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull: 3x10x25

Pretty easy superset of these exercises.  Made sure to pull slowly on the pull as well as slowly release to get the workout on the negative portion of the pull.

Week 5 – 5/3/1 – Day 20

Cycle #2

Agile 8 + DeFranco’s  

Squat:  5×95, 5×135 + 5×180, 5×210, 5×235

Haven’t done high volume heavy squats in a long time.  Made sure to get the bar in proper low bar position.  Tried to control the negative part of the lift instead of dropping too fast.

Boring But Big 60%

Deadlift:  5x10x165

First couple of sets were easy, but cardio-wise got me breathing very heavy.  Last 2 sets were very easy.  Ample rest between earlier sets to get my breathing down a bit.

Hanging Leg Raises:  10/10/8/6/4

Used arm straps today for the leg raises.  I’m getting the hang of the exercise- definitely less swing.  I lifted my knees to my chest fast and lowered them slowly to avoid swinging.

Week 5 – 5/3/1 – Day 19

Cycle #2

Agile 8 + DeFranco’s  Legs were sore as hell all day today.  Squats really killed ’em good.  Foam rolling was definitely painful today.  Glute tennis rolling really kneaded the muscles good.

Bench Press:  5×105, 5×120, 5×135

Felt wobbly.  CNS probably hasn’t “woken” up.  Used powerlifter arch on the last set.  I focused on flaring the elbows on the right side instead of tucking to ensure balanced work between each side.

Boring But Big 60%

Press:  5x10x60 + DB Row:  5x10x30 

Presses went really well.  I think I’ve finally nailed the proper technique on it to optimally press.  I think naturally, my shoulders want to rotate out at the top of the lift as if I wanted to  make my palms face outwards if they were open.  When I did this, I felt my traps engage and help me drive the weight upwards.  Not sure if this is the right way to do it, but the lift felt much easier.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull:  3x10x20

Easy work still.  I’m improving form on the face pull I think.  Hopefully, I can remember the feeling of the technique next time.

Week 5 – 5/3/1 – Day 18

Cycle #2

Agile 8 + DeFranco’s  

Deadlift:  5×95, 3×125, 2×165 + 5×185, 5×210, 5×240

These felt pretty solid.  Didn’t use alternating grip yet.  Used hook grip on the 2nd and 3rd sets.

Boring But Big 60%

Squat: 5x10x165

Increased weight on the squats killed me today.  Haven’t felt so exhausted in such a long time.  Felt easier on the later reps.  Rested a lot between sets.

Week 5 – 5/3/1 – Day 17

Cycle #2

Agile 8 + DeFranco’s Upperbody Stretches

Press:  5×65, 5×75, 5×85

Last set was fairly challenging.  I think I’m going to warm-up a bit more thoroughly before these.  Felt like my muscles just weren’t ready.

Boring But Big 50%

Bench Press: 3x10xBar + 5x10x80

These were a tiny bit challenging.  I couldn’t get proper position of my back on the bench.  Seems like I’m tucking my elbows in on the right side.  Next time, I’m going to focus flaring the elbows instead to keep the distribution of work even.  Felt like my right lats and arm were working harder than my left.  Probably because of the elbow tucking.

Lat Pulldown:  5x10x40

Used a different machine to do these and they felt really light.  Increased the weight from 30 to 40lbs.

Curls:  3x10x40 + Tricep pushdown:  3x10x40 + Face pull: 3x10x20

The curls were pretty hard.  So were the tricep push downs.  Might decide to go back to 30  and increase the weight for next cycle.  Face pulls were actually challenging today.  I used a staggered stance and made sure not to use my back to jerk the pulling movement.  Slow and controlled pull to the face.

Week 4 – 5/3/1 – Day 16

Cycle #1

Agile 8 + DeFranco’s  

Squat:  5×105, 5×135, 5×160

Easy and light.

Boring But Big 50%

Deadlift:  5x10x135

Did touch n’ go on the first set.  Reset after each rep on each set afterwards.

Hanging Leg Raises:  5×10

These were much easier today.  But, I think I may be doing the exercise wrong.  I touch the ground and restabilize myself after each rep, but this takes away the constant contraction in the abs when I have to restabilize myself.

Week 4 – 5/3/1 – Day 15

Cycle #1

Agile 8 + DeFranco’s  Took my time with these.  I skipped the 5 minute treadmill warm-up.  I figured the agile 8 alone should be sufficient to get the blood flowing.

Bench Press:  5×65, 5×80, 5×95

Very easy and light.

Boring But Big 50%

Press:  5x10x50 + DB Row:  5x10x30 

Presses were definitely hitting my shoulders and lats hard.  Holding lockout at the top really burned my traps.  Right handed db rows seem to be harder than my left handed db rows.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull:  3x10x30

Used the rope for the face pulls instead of the row’ing bar.  Definitely felt more of my anterior delts getting worked.  Lowered the weight to 15 when using the new rope to get a feel for the technique.

Treadmill 0.5 mile @ 3.0 + Agile 8 + Defranco’s  Decided to cut the treadmill work down to half a mile- less wear and tear on my knees.  And my legs were feeling especially tender and sore today so I decided to do another round of the agile 8 and defranco’s to warm down with.  The foam rolling is definitely very therapeutic.  The soreness went away when I rolled my legs.

Week 4 – 5/3/1 – Day 14

Cycle #1

Treadmill walk 5min + Agile 8  It got pretty hot today.  I was sweating a lot during the agile 8.  Didn’t get around to doing DeFranco’s set of upper body dynamic stretches.

Deadlift:  5×110, 5×135, 5×165

These felt heavier than I expected them to be.  Really felt the burn when I squeezed everything hard at the top.  A little bit of lower back strain felt.

Boring But Big 50%

Squat: 5x10x135

As usual, deadlift+squat days suck…a lot.  I’m simply not accustomed to the high intensity squatting.  First 2 sets were easy, but cardiovascularly, I was pretty spent.  Took ample rest between each set afterwards.  I also didn’t eat before lifting- I had left work early and wanted to hit the gym early so I could find a parking spot when I got back home.

Ab Wheel:  10/10/8/5/2

I was pretty much spent by the time I got to these.  Fatigue set in and I couldn’t keep a rigid lower back.  I felt my lower back buckling and entering an unfavorable lordotic position.  I’ve already had issues with this in the past and so I chose not to exert myself too much.  Nonetheless, still got a fairly good core workout.

Additional Notes:

Did not eat my 4th meal prior to the exercise.

Week 4 – 5/3/1 – Day 13

Cycle #1

Treadmill walk 5min + Agile 8 + DeFranco’s Upperbody Stretches

Press:  5×40, 5×50, 5×60

Very easy.  Used a thumbless grip on all sets.  Exploded from the rack position.  Slow controlled descent.

Boring But Big 50%

Bench Press: 2x10xBar + 5x10x85

Pretty easy now.  Made sure not to lockout to avoid protracting my shoulder blades.

Lat Pulldown:  5x10x40

Up’ed the weight 5 lbs.  I think I might increase assistance work weight every cycle.  Noticed that when pulling the bar to my chest that sometimes I would lean back.  Not sure what the proper technique for doing a lat pulldown is, but I think leaning back is considered cheating a bit.  I tried, instead, to maintain a fairly upright torso position on contraction to put work emphasis on the upper back traps and lats.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull:  2x10x30

Pretty easy now.  I’ve gotten used to the extra assistance work.  Love the pumped feeling. Bro statement.

Treadmill walk 1 mile @ 3.0 speed

Week 3 – 5/3/1 – Day 12

Cycle #1

Treadmill 5min. walk + Agile 8  

Squat:  5×120, 3×145, 2×175 + 5×200, 3×230, 1×255

Boring But Big 50%

Deadlift:  5x10x135

These were considerably much easier than the previous week’s.  These definitely get me gassed pretty hardcore though.  Realized that holding lockout position actually fatigued me more than I needed.  Narrowing grip also eliminated any source of lower back pain- instead really felt the work being done in my hamstrings and legs.

Hanging Leg Raises:  5×10

These weren’t as bad as the previous week’s.  I actually did all 5 sets this time, resting amply between sets.  Grip strength also got worked a bit, forearms were burning in the latter sets.  I reset myself by touching my feet to the ground and stabilizing myself to a standstill before each rep.  I slightly bring my legs back before each rep- probably will eventually lead to me swinging my legs up instead of using a controlled form.