End of week 6 summary.
So,just finished week 6. I’m SO glad to be out of "4 count up, 4 count down" hell!! Next week we’re on to 3 weeks "explosive power" lifting. Woo!
Still no visible muscle growth. No progress on the scale either, but that’s my fault. I’ve gotten glutenned like crazy over the last few weeks, even going on a bagel bender this week,to test some limits of my allergy. Oh well. On the upside, I never want to see a bagel again, and any type of bread product has completely lost it’s appeal for me at the moment!
Here we go;
_______________ Monday - Chest/Abs _______________
Incline Dumbell Press:
1st Week: 40/45/50/55
2nd Week: 45/50/55/60
3rd Week: 50/60/70/75
———————> Started doing slow 4 count up, 4 count down for next 3 weeks
4th Week: 50/60/70/80* (*cheated last rep of last set)
5th Week: 60/70/70*/60
6th Week: 50/65/70/60
Bench Press:
1st Week: Bar Only/5/10/15
2nd Week: 5/10/15/20
3rd Week: 15/25/30/25 (30 on 1st rep, wussed out for last 5)
———————> (Changed to slow reps, lighter weight)
4th Week: 5/15/20/30*
5th Week: 15/25/20/20
6th Week: 15/20/20/10
Pec Fly:
1st Week: 40/50/60/60 (first 2 sets were on a different machine)
2nd Week: 30/45/60/75
3rd Week: 45/75/90/90
———————> (Changed to slow reps, lighter weight)
4th Week: 30/45/60/75
5th Week: 45/60/75/75
6th Week: 60/60/75/45
Crunches (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 30/15/20/10
4th Week: 25/15/12/5
5th Week: Skipped. 
6th Week: Skipped.
Leg Lifts (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 20/20/20/10
4th Week: 25/15/12/5
5th Week: Skipped.
6th Week: Skipped.
Side Bends (Weight in each hand, 12/10/8/6 reps):
1st Week: 25/25/25/25
2nd Week: 25/25/25/25
3rd Week: 25/25/25/25
4th Week: 40/40/40/40
5th Week: Skipped.
6th Week: Skipped.
_______________ Tuesday - Back/Calves _______________
Lat Pulldown:
1st Week: 50/60/70/80
2nd Week: 60/70/80/90
3rd Week: 70/80/90/100
———————> (Changed to slow reps, lighter weight)
4th Week: 50/60/70/80
5th Week: 60/70/80/90
6th Week: 60/70/80/90
Deadlifts:
1st Week: 40/50/55/60
2nd Week: 45/55/65/75
3rd Week: 60/75/100/120
———————> (Changed to slow reps, lighter weight)
4th Week: 90/100/105/0
5th Week: Skipped.
6th Week: Skipped.
Row:
1st Week: 50/60/70/85
2nd Week: 60/70/85/100
3rd Week: 70/85/100/130
———————> (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 100/115/130/145
Weighted Calf Raises:
1st Week: N/A (Didn’t start till week 2)
2nd Week: 100/110/120/140
3rd Week: 130/140/150/160
———————> (Changed to slow reps, lighter weight)
4th Week: 110/120/130/140
5th Week: 120/130/140/150
6th Week: 130/140/150/160
_______________ Wednesday - Legs _______________
Leg Extensions:
1st week: 70/85/100/115
2nd week: 85/100/115/130
3rd week: 100/115/130/145
———————> (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 90/90/100/130
Hamstring Curls:
1st week: 80/95/110/125
2nd week: 105/120/125/140
3rd week: 115/130/140/140
———————> (Changed to slow reps, lighter weight)
4th Week: 85/95/115/125
5th Week: 85/95/110/125
6th Week: 90/100/110/130
Leg Press:
1st week: 230/280/330/380
2nd week: 280/330/380/430
3rd week: 360/410/450(1 rep, failed, took a break), 270 for 9 reps/370
———————> (Changed to slow reps, lighter weight)
4th Week: 230/280/330/380
5th Week: 270/320/370/400
6th Week: 320/370/420/450
_______________ Thursday - Shoulders/Abs _______________
Lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/15/17.5/17.5
———————> (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/12/12/12
6th Week: 10/12/12/15
Bent lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/10/12/17.5
———————> (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/10/12/12
6th Week: 10/10/12/15
Dumbbell Military Press (Each Hand):
1st Week: 5/5/10/10
2nd Week: 10/17.5/17.5/20
3rd Week: 15/20/25/25
———————> (Changed to slow reps, lighter weight)
4th Week: 10/12/20/25
5th Week: 12**/30/35/40 (** discovered we were supposed to be using a bar, changed)
6th Week: 15***/35/45/50 (*** Forgot to use bar, did dumbbells first set)
Crunches:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 35/20/30/15
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/15/15
Leg Lifts:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 25/25/25/20
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/12/12
Side Bends (lbs each hand):
1st Week: Didn’t add this till 3rd week
2nd Week: " " " " " "
3rd week: 40/40/40/40
4th Week: Skipped.
5th Week: Skipped.
6th Week: 25/25/25/0
_______________ Friday - Biceps/Triceps _______________
Dumbbell Curls:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————> (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/20/20/20
Barbell Curls:
1st Week: 20/20/20/20
2nd Week: 20/25/20/25
3rd Week: 20/25/30/35
———————> (Changed to slow reps, lighter weight)
4th Week: 30/40/35/40
5th Week: 35/40/45/30
6th Week: 40/40/40/40
Single Tricep Extension:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————> (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/17/20/20
Skull Crushers:
1st Week: 15/20/25/25
2nd Week: 20/25/25/25
3rd Week: 20/25/25/25
———————> (Changed to slow reps, lighter weight)
4th Week: 20/25/25/25
5th Week: 25/25/25/32
6th Week: 25/25/25/25
