Scivation Power-Hypertrophy Training Week 5
I’ll work on posting my diet on the upcoming posts.
Monday 12-1 Upper Body
Gym Time: 1hr 10min
I didn’t get enough rest on Sunday for a good recovery and it impacted me on Monday. My lifts were a bit lighter or the reps were a bit fewer than normal but the intensity was still high.
Flat BB Bench Press:
285lb x 4,1 Rest Pause
275lb x 4, 1 Rest Pause
245lb x 6
Weighted WG Pull Ups:
BW+45lb x 3
BW+35lb x 4
BW+25lb x 4,1 Rest Pause
BW x 8
Incline BB Bench Press:
215lb x 6
215lb x 6
205lb x 6
High Cable Row:
210lb x 8
240lb x 6
240lb x 6
225lb x 6
BB Curl:
115lb x 6
115lb x 6
115lb x 4
EZ Bar Cable Press (Tri’s):
200lb x 8
200lb x 8
200lb x 8
PWO Cardio:
20min Cybex Arc Trainer, Incline=10 Resistance=100, Avg HBPM 120-150
Tuesday 12-2 Lower Body
Gym Time: 1hr
Feeling pretty tired but got it done. This was the first time since I did squats and lunges since I hurt my back on vacation. My calves are really sore today!
Seated Calve Raises:
170lb x 8
170lb x 6
170lb x 6
135lb x 13f
BB Squat:
225lb x 8
315lb x 6
315lb x 6
315lb x 6
BB Lunges:
135lb x 10
135lb x 10
135lb x 10
PWO Cardio:
30min Treadmill Incline=4 Pace=4 avg HBPM 120-130 - walking
Wednesday 12-3
Gym Time: zip
Today was supposed to be cardio and abs but the day got hectic and I didn’t get in. Probably for the best since my body is telling me it could use a solid recovery day.
Supps:
fish oil: 2kmg 2-3x daily
Animal Pak Multis
Scivation Chocolate Whey
Optinum Nutrition Chocolate Casein
PrimaForce Beta Alanine: 1 serving preworkout, 1 serving postworkout
Preworkout: 1 scoop NOxplode with 5g creatine mono added and 1 scoop of orange Xtend, 2 scoop Beta Alanine (only on lifting days)
Workout: 4 scoops Xtend with 5g BCAA and 5g Glutamine added
During the Day: 1 scoop ON Vassive EEA with 2 scoop Grape Xtend, 5g of ON BCAA 5000, 5g of ON Glutamine - sip throughout day.
