XiL3

Nice ROM on the chins, nice number of the beast too.

Michael

Damn sure did this time! Was sore for almost 3 days!

Michael

Tuesday 28th April
Week 5 Day 1: Push

Bench press
72.5kg/160lbs x 5
72.5kg/160lbs x 5
72.5kg/160lbs x 5
72.5kg/160lbs x 5
72.5kg/160lbs x 5

Dips
BW x 9
BW x 9
BW x 9

CGBP
57.5kg/126lbs x 8
57.5kg/126lbs x 8
57.5kg/126lbs x 8

Incline dumbbell press
20kg/44lbs x 8
20kg/44lbs x 8
20kg/44lbs x 8

Seated dumbbell shoulder press
14kg/31lbs x 8
14kg/31lbs x 8
14kg/31lbs x 8

Comments
Good workout, benching felt better, but triceps got burnt out real fast and my right shoulder started to hurt a little after the shoulder presses. Was supposed to do lateral raises but didn't risk it.

Michael

Thursday 30th April
Week 5 Day 2: Pull

Chinups
BW x 7
BW x 7
BW x 7

Seated cable row
60kg/132lbs x 8
60kg/132lbs x 8
60kg/132lbs x 8

Pulldowns
65kg/143lbs x 8
65kg/143lbs x 8
65kg/143lbs x 8

Dumbbell row
27.5kg/61lbs x 8
27.5kg/61lbs x 8
27.5kg/61lbs x 8

Barbell curl
30kg/66lbs x 8
30kg/66lbs x 8
30kg/66lbs x 8

Hammer curls
14kg/31lbs x 8
14kg/31lbs x 8
14kg/31lbs x 8

Comments
Was a heavy day, especially the last biceps sets!

Saturday 2nd May
Week 5 Day 3: Olympic weightlifting

Power clean + power clean + 2 power jerks
45kg/99lbs x 2
45kg/99lbs x 2
45kg/99lbs x 2
45kg/99lbs x 2
45kg/99lbs x 2

Snatch technique work with the bar

Comments
Great workout, I really concentrated on exploding upwards with my traps and calves and the weight just flew up to my shoulders, felt awesome!

XiL3

Awesome work on the power clean and jerks.

Michael

Thanks. I'm sacrificing weight for technique, I figured if I concentrated on technique now, I would clean much heavier weights in the future!

Michael

Tuesday 5th April
Week 6 Day 1: Push

Bench press
75kg/165lbs x 5
75kg/165lbs x 5
75kg/165lbs x 5
75kg/165lbs x 5
75kg/165lbs x 5

Dips
BW x 10
BW x 10
BW x 10

CGBP
60kg/132lbs x 6
60kg/132lbs x 6
60kg/132lbs x 6

Incline dumbbell press
20kg/44lbs x 8
20kg/44lbs x 8
20kg/44lbs x 8

Seated dumbbell shoulder press
14kg/31lbs x 8
14kg/31lbs x 8
14kg/31lbs x 8

Comments
I have decided to concentrate more on strenght while doing my "cut", so I'm lowering the reps on some exercises and trying to push as much weight as possible. Benching is progressing well, dips were easy as hell, I might start adding weight and keeping myself in the 5 - rep range.

Also, I now weight around 170 and my waist size has gone down almost 2 inches!

Malley

I think this is a very good idea.

Michael

Thanks. I figured since I probably won't gain any muscle during the actual cut, I might as well try to gain/maintain some strength

Michael

Thursday 7th May
Week 6 Day 2: Pull

Chinups - bar to chest
BW x 7
BW x 7
BW x 7

Seated cable row
60kg/132lbs x 8
60kg/132lbs x 8
60kg/132lbs x 8

Pulldowns
70kg/154lbs x 6
70kg/154lbs x 6
70kg/154lbs x 6

Dumbbell row
32.5kg/72lbs x 6
32.5kg/72lbs x 6
32.5kg/72lbs x 6

Barbell curl - PR! (I think)
32.5kg/72lbs x 6
32.5kg/72lbs x 6
32.5kg/72lbs x 6

Comments
Great workout today! I reduced the amount of reps on some exercises, and added more weight instead. Finally got a PR on barbell curls, haven't progressed on them forever. Didn't have the time to do hammers today though, so I'm thinking of doing them before the barbell curls next week, and increase the weight!

Simmons

Good luck michael

Michael

Saturday 9th May
Week 5 Day 3: Olympic weightlifting

Power clean + power clean + 2 power jerks
47.5kg/105lbs x 2
47.5kg/105lbs x 2
47.5kg/105lbs x 2
47.5kg/105lbs x 2
47.5kg/105lbs x 2

Front squat
45kg/99lbs x 5
45kg/99lbs x 5
45kg/99lbs x 5
45kg/99lbs x 5
45kg/99lbs x 5

Comments
Great workout once again. But it's starting getting heavy lowering the weights (haha, lifting them isn't such a big problem). Form was good, I narrowed my grip a little and concentrated on a slow and controlled first pull followed by an explosive second pull. Front squats were pretty light, but once again I tried going as low as possible without my lower back rounding. For me that was about parallell.

Michael

Tuesday 12th April
Week 6 Day 1: Push

Bench press
77.5kg/170lbs x 5 - PR!
75kg/165lbs x 5
75kg/165lbs x 5
75kg/165lbs x 5
75kg/165lbs x 5

Dips
BW x 10
BW x 10
BW x 10

CGBP
60kg/132lbs x 6
60kg/132lbs x 6
60kg/132lbs x 6

Seated dumbbell shoulder press
16kg/35lbs x 6
16kg/35lbs x 6
16kg/35lbs x 6

Incline dumbbell press
20kg/44lbs x 8
20kg/44lbs x 8

Comments
Today was heavy as hell! I lifted a PR, but wasn't really satisfied with the workout. 75kg felt much heavier than it did last workout and my triceps were already dead by the time I started doing the CGBP. Shoulder presses were a pain, and on the inclines my elbows had a hard time locking out. Hopefully I'll manage 77.5kg x 5 x 5 the next workout, or someday in the future.

P.S. My left wrist was hurting, so that maybe the reason why I felt so weak. I wrapped that mofo pretty good though, so it was no problem lifting, but I still didn't feel 100%

Malley

Left wrist is going to hurt when you put that type of tension on it. Just be careful, once you aggrevate it, its tough to get it back to 100%. Nice workout though buddy.