Week 40 – 5/3/1 – Day 127

Cycle #4
Week 1 Day 3

Warm-up Bench:  5×65, 3×85, 3×100
5/3/1 Bench:  
3×110, 3×135, 5×145
Dips:  5/5/4
DB Fly: 4x12x15lb
Tricep Pushdown:  
4x20x20lb
DB Bench:  
4x12x25lb

Should have been doing tricep extensions and not tricep pushdowns.  Brain fart.

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Week 40 – 5/3/1 – Day 126

Cycle #4
Week 1 Day 2

Warm-up Squat:  5×100, 3×135, 3×150
5/3/1 Squat:  
3×160, 3×185, 3×210

Weighted Sit-ups:  4x25x10lb

Definitely not feeling these squats.  Feel like I’m not using hip drive properly on the positive.  Think I’m actually moving my knees forward when I’m going up.  Thinking about it now, I think it’s because I’m raising my shoulders way faster than my knees.  Need to focus on coming out of the hole raising my butt and shoulders at about the same rate.

Week 40 – 5/3/1 – Day 125

Cycle #4
Week 1 Day 1

5/3/1 Press:  3×65, 3×75, 3×85
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Standing Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x30lb

Last week was unintentional deload week.  So much for “skipping” it last week.  Again, struggling with getting myself up in the morning to hit the gym.  Lack of discipline, not eating right, sleeping too much.  Also, thinking of restarting Squats cold.  Left knee doesn’t seem like it’s getting any better and I think my form is going down the crapper from the gym-going inconsistency.

Week 39 – 5/3/1 – Day 124

Cycle #4
Week 1 Day 1

5/3/1 Press:  3×65, 3×75, 3×85
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Standing Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x30lb

Yep, skipped deload week for cycle 3.  Going to do another cycle of the bodybuilder template.  I think I’m making good progress on the lifts, bench, especially.  Although, I do think I’m slowing down on deadlifts because of the decrease in volume.

Week 38 – 5/3/1 – Day 123

Cycle #3
Week 3 Day 3

Warm-up Bench:  5×65, 3×85, 3×100
5/3/1 Bench:  
5×125, 3×140, 3×160
Dips:  8/4
DB Fly: 2x10x10lb
Tricep Extension:  
12x40lb, 12x45lb
DB Bench:  
2x10x30lb

Only had 30 minutes in the gym.  Took very quick rests between sets.  Only did 2 sets of assistance.

Week 38 – 5/3/1 – Day 122

Cycle #3
Week 3 Day 2

Warm-up Squat:  5×95, 3×120, 3×140
5/3/1 Squat:  
5×185, 3×205, 3×230

Leg Press:  4x15x155lbs
Leg Curls:  2x10x20lbs (was not a fan of these)
Weighted Sit-ups:  4x25x5lb
Conditioning Treadmill Intervals (1min sprint : 1min rest)
2.5spd warm-up for 2min.
5.0spd + 5.5spd + 6.0 spd + 6.5 spd + 7.0 spd
3.0 to 2.5 spd cool-down for 3 min.

Squats weren’t as bad as before.  Didn’t feel as heavy and definitely didn’t feel as tired after the core sets were done with.  Did some leg accessories.  The leg pressing was fairly easy, but definitely burned my legs pretty well at only 155 lbs.  Leg curls were awkward and I wasn’t too fond of the feeling like my knee would just snap back the other way.  Did some treadmill sprints for conditioning.  About 2 months prior, a knee doctor I met with prescribed avoiding any impact based (running, jumping, etc.) activities and heavy squatting to see if my knee conditions were get better.  Can’t say they really have and so I decided to start with some intervals on the treadmill again- no incline yet.

Week 38 – 5/3/1 – Day 121

Cycle #3
Week 3 Day 1

5/3/1 Press:  5×70, 3×80, 3×90
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x25lb
Conditioning:  15min. elliptical

Press felt a bit better than usual.  Slightly narrowed grip and engaged and tight lats throughout entire movement really helped with the “wobbliness” inherent in my pressing technique.  Also, tried to keep the forearms and elbow underneath the bar instead of to the side.