Today's workout went well. Squats would have been heavier, but I wasn't allowed to squat in socks (as I've been doing) today at the gym.

Quads / Hamstrings / Abs:

Squats: 5, 5 x 275

Leg Presses: 8 x 6 plates per side, 8 x 6 plates+25 per side, 8 x 7 plates per side

One-Leg Extensions: 6, 6, 6 x 190

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Seated Leg Curls: 9, 7, 6 x 270

Glute-Ham Raises/Reverse Leg Curls: 5, 5, 5

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Crunches: 20, 20, 20

This week's workouts have been interesting. Due to being busy, workouts haven't been as consistent recently. On Tuesday I was just hoping not to have a weak leg workout, but ended up doing a lot better than expected - actually did offseason bests on almost every exercise (except Squats). Similar for today.    

Tuesday, April 24

Quads / Hamstrings / Abs / Calves:

Squats: 5, 4 x 305

Hammer Strength Split Squats: 4 x 4 plates per side, 4 x 4 plates+10 per side

One-Leg Extensions: 6 x 210, 8 x 170

Leg Presses: 6 x 7 plates+25 per side

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Seated Leg Curls (two-leg): 10, 8, 7 x 270 (trying to use smoother form on hamstrings)

Glute-Ham Raises/Reverse Leg Curls: 5, 5 (a few reps without cheating on each set)

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Crunches: 20, 20, 20

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Hack Squat One-Leg Calf Raises: 12 x 1 plate+25 per side, 10 x 1 plate+35 per side, 8 x 2 plates per side.

Seated Calf Raises: 6 x 3 plates+10 per side, 6 x 3 plates per side

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Today, Thursday, April 26

Shoulders / Traps / Biceps / Triceps:

DB Military Presses: 7, 5 x 85

DB Laterals: 8, 8 x 45

Lying Side DB Laterals: 10, 10 x 30

DB Shrugs: 8, 8, 8 x 120

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BB Curls: 6 x 165, 3 x 175

Incline DB Curls: 6, 5 x 60

DB Hammer Curls: 3 x 60

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Lying EZ Bar Extensions: 8 x 140, 5 x 150

One-Arm Extensions: 9, 6 x 45

DB One-Arm Crossface Extensions: 5 x 40 (with self-spot)

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I increased my calories to about 3700 on training days since my weight hasn't changed recently.

Today had to be a quick workout since I got to the gym late and was hungry by the time it started. HS Declines went great, but probably because they were the first exercise. Bodyweight has been in the mid-190s in the mornings (eating around 3500 calories on training days, and that will go up a little now). Cardio hasn't been very consistent - about 1 run per week. 

Chest / Back:

Hammer Strength Decline Presses: 11 x 3 plates+25 per side, 6x3 plates+35 per side.

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Hammer Strength Pulldowns: 4 x 3 plates per side, 5 x 2 plates+35 per side.

Supported T-Bar Rows: 6, 5 x 115 

Squats, Leg Presses, and Straight-Leg Deadlifts were good today - moved up to 5 reps with 315 on Squats and 6 reps of 7 plates+10 on Leg Presses.

Quads / Hamstrings/ Abs:

Squats: 5, 2 x 315

Leg Presses: 6, 5 x 7 plates+10 per side

One-Leg Extensions (different machine): 7 x 170, 6 x 190

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Straight-Leg Deadlifts: 6 x 385, 14 x 315

Lying Leg Curls: 10, 10 x 190

Glute-Ham Raises: 5, 4

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Hanging Leg Raises: 10, 10

The plan for today's workout was to do some personal bests before backing off in weight and intensity next week. But the first set of Incline DB Presses didn't go as planned, so I decided then would be a good time to back off on intensity. Incline BB Presses, Close-Grip Pullups, and Supported T-Bar Rows felt great without having to struggle to finish each rep.

Chest / Back / Calves:

DB Incline Presses: 4 x 105, 6 x 90, 6 x 90

BB Incline Presses: 6, 6, 6 x 185

Hammer Strength Decline Presses: 5, 5, 5 x 3 plates+25 per side

//

Close-Grip Pullups: 5, 5, 5 x 45

Seated Cable Rows: 4 x 295, 6 x 260, 6 x 260

Supported T-Bar Rows: 6, 6, 6 x 90

//

Hammer Strength Standing One-Leg Calf Raises: 8, 8, 7 x 2 plates+25 per side

Today was a great workout - especially shoulders and triceps (new highs on DB Presses, Lying Side Laterals, Lying Triceps Extensions, and One-Arm Extensions).

Shoulders / Traps / Biceps / Triceps / Forearms:

DB Military Presses: 6, 4 x 85

DB Laterals: 6, 6, 6 x 45

Lying Side DB Laterals: 10, 9, 8 x 30

//

DB Shrugs: 8 x 140, 6 x 140 to drop set of 6 x 100

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BB Curls: 4, 3 x 175 (lots of cheating)

DB Incline Curls: 4 x 65, 6 x 60

Seated DB Hammer Curls: 5, 5 x 55

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Lying EZ Bar Triceps Extensions: 5, 3 x 155

One-Arm DB Extensions: 9, 7 x 45

Triceps Rope Pressdowns: 11, 9 x 50

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DB Wrist Curls: 5, 3 x 85

Squats today were harder than expected. Something about 315 makes it hard for me to do more than 4 reps (it could be that the 3rd 45-pound plate on each side causes the barbell to bend and wobble making it harder to come out of the bottom position). In the future, I'll have to try using 10s and 25s in place of the 3rd plates.

Other than squats the workout was good. Straight-leg deadlifts took too much energy so only one set of those today. With diet, I'm planning to increase 50-100 calories per day since my bodyweight seems to be back down a couple pounds. 

Quads / Hamstrings / Abs:

Squats: 4, 2 x 315

Hammer Strength Split Squats: 6 x 3 plates+25 per side, 6 x 3 plates+35 per side

Leg Presses: 6, 6 x 7 plates per side

One-Leg Extensions: 6, 6 x 190

//

Lying Leg Curls: 11, 10 x 190

Straight-Leg Deadlifts: 6x365

Glute-Ham Raises/Reverse Leg Curls: 5, 5, 4 (a couple reps on each set were without cheating but probably not all the way down)

//

Hanging Leg Raises: 10, 10, 10

Quads / Hamstrings:

Squats: 6, 4 x 305

Hammer Strength Split Squats: 6, 6 x 3 plates+25 per side

One-Leg Extensions: 6, 6 x 190

Hammer Strength Squats: 5 x 3 plates+25 per side, 4 x 3 plates+35 per side

//

Lying Leg Curls: 10, 10 x 190

Straight-Leg Deadlifts: 6 x 365

Glute-Ham Raises/Reverse Leg Curls: 6, 6, 4 (1-2 reps were without pushing off the ground)

Today's workout was great, especially chest. Incline dumbbell and barbell presses both felt great - the goal number of reps was completed on both with a strong push on each rep. Backing off on the weight for awhile and then increasing seems to have had a good effect since I don't remember incline presses being any better this offseason than they were today. The rest of the workout went better than expected too.

Chest / Back / Calves:

Incline DB Presses: 6, 6, 6 x 100

Incline BB Presses: 6, 6 x 205

Dips: 5, 4 x 115

DB Bench Presses: 4, 3 x 100

//

Close-Grip Pullups: 4, 4 x 90

Seated Cable Rows: 6, 4 x 285

Hammer Strength Pulldowns: 5 x 2 plates+25 per side, 5 x 2 plates+35 per side

Supported DB Rows (with 5-second holds): 5 x 75

//

Standing One-Leg Calf Raises (on hammer strength squat): 8, 7, 6 x 2 plates+25 per side

Seated Calf Raises: 12, 8 x 2 plates+35 per side

Squats were tough today - 2 sets of 6 with 295 was harder than expected. Leg Presses felt great - trying to focus on arching the back and keeping the hips pushed against the pad at the bottom of the rep (my hamstrings and glutes have felt tight as the sled is lowered, but range of motion is slowly improving). Arching the back on leg presses seems to work the rectus femoris muscles in the quads more. Straight-Leg Deadlifts were good, but I felt a little sick to my stomach after only one set of them today.

Quads / Hamstrings / Abs:

Squats: 6, 6 x 295

Leg Presses: 6, 6 x 6 plates+25 per side

One-Leg Extensions: 6, 6 x 190

Hammer Strength Squats (regular squats on hammer strength machine): 5 x 3 plates per side, 4 x 3 plates+25 per side

//

Lying Leg Curls: 10, 10 x 190

Straight-Leg Deadlifts: 6 x 365

Glute-Ham Raises/Reverse Leg Curls: 5, 5, 5

//

Hanging Leg Raises: 10, 10

Chest / Back / Calves:

Incline DB Presses: 6, 6, 6 x 95

BB Incline Presses: 6, 6 x 195

Dips: 5, 5 x 100

DB Bench Press: 3, 2 x 100

//

Close-Grip Pullups: 5, 5, 5 x 70

Seated Cable Rows: 6, 6, 5 x 270

Supported DB Rows (5-second hold at top): 5, 5, 5 x 75

//

Standing One-Leg Calf Raises: 9, 6, 6 x 2 plates+25 per side

Seated Calf Raises: 14, 10 x 2 plates+25 per side 

Shoulders / Traps / Biceps / Triceps / Forearms:

DB Military Press: 6, 6, 6 x 80

DB Laterals: 8, 8, 8 x 40

Lying Side DB Laterals: 8, 8, 8 x 25

DB Shrugs: 8, 8, 8, 8 x 120

//

BB Curls: 5, 5 x 145

Incline DB Curls: 5, 5 x 60

Concentration Curls: 6 x 70

Seated DB Hammer Curls: 5, 5 x 50

//

Lying EZ Bar Triceps Extensions: 6, 6 x 145

One-Arm DB Extensions: 5, 4 x 50

Rope Pressdowns: 8, 8 x 50

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One-Arm DB Wrist Curls: 4, 4 x 85

One-Arm DB Revese Wrist Curls: 8, 8 x 45

Today's workout was similar to the last leg workout, except with about 10-20 more pounds on each exercise for the same number of reps. It took more effort than the last leg workout, but most sets still weren't to failure (legs felt numb and worked though).

Quads / Hamstrings / Abs:

Squats: 6, 6, 6 x 285

Leg Presses: 6, 6 x 6 plates+10 per side

Hammer Strength Split Squats: 6, 6 x 3 plates+10 per side

One-Leg Extensions: 6, 6 x 170

//

Lying Leg Curls (two-leg): 10, 10 x 190

Straight-Leg Deadlifts: 6, 6 x 335

Glute-Ham Raises/Reverse Leg Curls: 5, 5

//

Machine Crunches: 8, 8, 8 x 35

Today's workout went well. Each set was stopped before failure since this week's workouts are light. It helps me make sure each exercise is aligned right (shoulders in even places, smooth form, full range of motion, etc.) and gives the muscles a little rest. I usually feel more motivated to improve after a week like this. Hopefully in a few weeks I'll be up to new highs on some exercises.  

Chest / Back / Calves:

DB Incline Presses: 6, 6, 6 x 90

BB Incline Presses: 6, 6 x 185

Dips: 5, 5 x 90

DB Bench Presses: 4, 4 x 95

//

Close-Grip Pullups: 5, 5, 5 x 45

Seated Cable Rows: 6, 6, 5 x 260

T-Bar Rows (already set up version): 5 x 4 plates, 5 x 5 plates, 5 x 5 plates

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Standing One-Leg Calf Raises: 8, 6, 6 x 2 plates+25 per side

Seated Calf Raises: 15, 15 x 2 plates per side 

I decided to go back to cycling training between lighter and heavier phases starting this week. This will be the first week of this training cycle, and will probably keep these exercises for 6-10 weeks (similar to August through November, but more by feel - not so exact with increasing in certain increments or doing a certain number of reps on each set). If I need a lighter workout in 5 weeks when I'm supposed to be lifting my heaviest I'll go lighter.

Even though today's weights were lighter it's still hard to complete 6 reps on the last set of some exercises (a lot different than something like 4, 3, 3 reps like lately).

Quads / Hamstrings / Abs:

Squats: 6, 6, 6 x 275

Hammer Strength Split Squats: 6, 6 x 3 plates per side

Leg Presses: 6, 6 x 6 plates per side

One-Leg Extensions: 6, 6 x 150

//

Lying Leg Curls (two-leg): 10, 8 x 190

Straight-Leg Deadlifts: 6, 6 x 315

Glute-Ham Raises/Reverse Leg Curls: 5, 5

//

Machine Crunches: 8, 8, 8 x 35

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Morning bodyweight: 195.4