theACEofSP4D3S’s BodyBlog

TUESDAY - Upper Body

Warm Up
5 minutes in sauna
light stretch

Bench

Barx12
Barx10
95×6
135×3
150×1
178.5×5
178.5×5
178.5×5

T-Bar Rows

80×6
80×6
80×6

[WG] Military Press

85×5
90×5
90×5

Chin Ups

BW+30×6
BW+30×6
BW+30×6

Dips

BW+45×6
BW+45×6
BW+45×6

Post-Workout
Protein Shake
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |

FINAL THOUGHTS

Wow I really think the microloading is helping me, that and all the triceps work. I’m gonna try 180 next week, finally. Very happy with the bench today in general. T-Bar Rows were also good, the weight was challenging but I could handle it.

The military press’ I went with a WIDE grip. The same grip I use on the bench. I figured it would be good cause the wide grip works the shoulders more and I was stalling out at the narrow grip. Weight was actually easy, I though it would be tougher.

The chin ups were solid. Good weight just like the t-bars, not too hard but not easy. Nice and slow concentrated chins. I was wobbling around a bit though. Dips was also good. The weight was tough, I almost stopped at 5 reps on the 2nd set but pushed through.

SATURDAY - Push Hypertrophy

Decline CGBP

115×12
115×12
135×10
135×10

The high reps here were hard. Good triceps work though

Incline DB Bench

45×8
45×8
45×8

Man these were tough. I wanted to get 10 reps but I just couldn’t. I feel weak

Arnold Press

25×8
25×8
25×8

These were okay. Not the best though. My delts still wont grow!

DB Extensions

65×8
55×9
55×10

These were not very good at all. I might take them out. The CGBP already wore down my triceps so these made it even worse.

Hanging Leg Raises

BWx10
BWx10
BWx10
BWx10

Weighted Crunches on Swiss Ball

BW+25×15
BW+25×15
BW+25×15
BW+25×15

I was going to use the cables like I usually do but I didn’t really feel like it. Abs were sore.

Post-Workout
Protein Shake
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |

FINAL THOUGHTS

Not really the best day to be honest. I wasn’t very happy with those triceps extension, almost broke my pinky finger while trying to get the DB above me. The only real good lift today were the CGBP and everything after that was pretty much down hill, Ill have to add and drop some exercises on the push day.

FRIDAY - Pull Hypertrophy

Pull Up

BWx10
BW+25×8
BW+25×8
BWx10

The 8 reps with weight was pretty tough. Form was decent. Nice lat work.

Barbell Curl

70×10
70×9
70×8

Man the high reps here killed me. The 2nd set was more 9 1/2 reps than nine. Very tough. Had to rest a while inbetween sets.

DB Lateral Raise

15×12
15×12
15×12

These were pretty much the same as the curls. Ill give the 20’s a try next week and see how it goes.

DB Shrugs

80×15
80×15
80×15

These were actually pretty easy to my surprise.

Hanging Knee Raises

BWx12
BWx12
BWx12
BWx12

The later reps were harder, great ab exercise.

Leg Lifts

BWx15
BWx15
BWx15
BWx15

Did these lying on a bench.

Post-Workout
Protein Shake
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |

FINAL THOUGHTS

First day of hypertrophy here. The higher reps were pretty hard on all exercises. I was probably in the gym for about an hour, too long for me. The time it took me to do the curls and the lateral raises was like 30 minutes way too long in my opinion. My rest times are always holding me back. Ill try to fix this next week, or tomorrow. It was nice to do some abs finally after a couple weeks break. The ab exercises wont always be push or pull. Solid workout.

THURSDAY - Lower Body

Warm Up
5 minutes of stationary bike
Stretch

Deadlift

135×10
185×6
225×3
275×3
275×3
275×3

Nice work here. Still trying to perfect form. I may work with 275 for a little bit now because it’s a heavy weight for me.

BB Lunges

105×4 [4 each side]
105×4 [4 each side]
105×4 [4 each side]

I tried to do the lunges standing in one spot but that didn’t go too well so I actually had to walk around, sucks because there’s not much room in my gym.

DB RDL

75×6
80×6
80×6

The 80s actually weren’t too tough. These were much better than last week. I did tap the ground on each rep so good ROM.

Post-Workout
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |

FINAL THOUGHTS

Solid lower body day here unlike last week which completely sucked. Deadlifts really took it out of me, so tiring. I could feel the effects of yesterdays cheat day, boy it sucks. Bittersweet.
Weird Kid In Gym
So during my my Lunges there was a kid in the other room across from me doing shoulder press’. He was probably about 16 or 17 decent size. But he was making some really weird noises, not normal grunting noises but it was different. He got pissed several times, I guess he couldnt do a final rep or something and started cursing. I was laughing a bit.
Then I go in the room he’s in to do my DB RDL and the kid goes over to the decline bench and puts a 35lbs plate and a 10lbs plate on each side. I dont know why he didn’t just throw on the 45’s but he stood over the bench and did shrugs with 135lbs total. Making even MORE noise. Its not that hard to shrug 135lbs, especially at his size. What was weird is that inbetween sets he STILL stood there STARING at the white wall [since our decline is in front of a wall]. I was like "wtf?". He did about 4 sets and stood in the one spot the entire time. I did what i had to do and GTFO.

TUESDAY - Upper Body

Warm Up
5 minutes in sauna
light stretch

Bench

Barx12
Barx10
95×6
135×3
150×1
177.5×5
177.5×5
177.5×5

Wow this was MUCH easier than last week. Maybe all the triceps work has been helping. I was very surprised, pushed out 5 reps with somewhat ease. Next week I’ll shoot for 178.5

T-Bar Rows

70×6
70×6
75×6

Nice back work here. Not too hard not too easy. Decent form

Military Press

105×5
110×5
110×5

I kinda didnt want to go to 110 but whatever. It was very hard, especially the last set. Arched my back a little too much

Chin Ups

BW+25×6
BW+25×6
BW+25×6

Awesome bicep work here. Slow and controlled. Targeted the arms very well.

Dips

BW+40×6
BW+40×6
BW+40×6

Great chest work here, maybe even triceps too. Weight was solid but I can increase.

Post-Workout
Protein Shake
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |

FINAL THOUGHTS

Awesome awesome day today. Solid all around. The bench like I said I was very surprised I got 3×5 at that weight. The bench actually didnt take too long like usually, only like 15 minutes I believe. Everything that followed was great! Awesome upper body work. Workout took about an hour, maybe a little more. Would like to shorten it.

MONDAY - Lower Body

Warm Up
5 minutes of stationary bike
Stretch

Squat

80×12
80×10
130×6
170×3
200×1
230×5
230×5
230×5

Not too happy with my stance today. I dont know I just couldn’t keep it right. Tried to have my feet pointing forward but thats weird on my knees and then too wide of a stance also felt strange.

Leg Press

350×6
350×6
355×6

Strong leg work here. The last set was tough.

RDL

190×6
190×6
190×6

Still getting the proper form down. Trying to keep my back arched but I kind of cant tell when im going down. Very good hamstring work though

Post-Workout
Protein Shake
| 1 cup Oats | 1 scoop ON Whey | 1 Banana | 2 cups Milk |

FINAL THOUGHTS

Pretty decent day today. The Squats kind of make me mad. It’s always like this for me, one week it’s great and the next it can suck. The stance was still narrow somewhat and Im really trying to go lower but it’s hard to tell because my head is up and if I look in the mirror it messes with my form. But nonetheless it was a solid leg workout today and should be sore tomorrow.

Had some trouble sleeping last night…

SATURDAY - Push

Decline CGBP

135×6
145×6
150×6
155×6

Strong triceps work here. Weird going back to the decline after so long.

Incline DB Bench

55×6
60×5
60×6

The 60’s were pretty tough. Good upper chest movement.

Arnold Press

35×5
35×5
35×5

The first set was very tough because I went right into it after the benching. Look a good rest inbetween sets though.

DB Extensions

55×6
55×6
55×6

In case you dont know what these are you just hold a DB behind your back with 2 hands and raise is up and down. Works the triceps. Put allot of pressure on my elbows though.

Post-Workout
Protein Shake
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |

FINAL THOUGHTS

A fairly quick workout. Im really trying to strengthen my triceps so I can get my benching up a bit. Its kinda hard to type right now so I’ll keep this short. Looking forward to the day off tomorrow. Now I have to go mow the lawn!

FRIDAY - Pull

Warm Up
VERY light stretch

Deadlift

125×12
125×10
175×6
215×3
245×1
275×3 PR!
275×3 PR!
275×3 PR!

Damn awesome here! So psyched to hit 275, I was pumped. What a great lift this was. The only complaint is I probably did too many warm up sets but whatever!

Pull Up

BWx8
BW+25×5
BW+25×5
BW+35×6 PR!

Awesome lat work here. I know 35lbs isn’t much weight, it wasnt too tough but it was the most I’ve done so I guessed it’s still considered a PR

Barbell Curl

85×5
85×5
85×5

Well I havent done these in a while. Biceps felt nice

DB Lateral Raise

15×10
15×10
15×10

Well my shoulder is not in as much pain as it was yesterday [thank God] but these were still somewhat of a challenge. Decided to up the reps to work the Delts a little more.

DB Shrugs

70×8
75×8
75×8

Like the curls I haven’t done these in a little while either but it wasn’t a problem. Not a bad weight, 80’s next time.

Post-Workout
Protein Shake
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |

FINAL THOUGHTS

WOW! Comparing today’s workout to yesterdays workout would be like comparing heaven and hell. To completely opposite workouts. And to think I was going to stay home for the day. Probably one of the better workouts I’ve ever had. I think Im going to move the Deadlift to yesterdays workout so Friday’s aren’t so long because I have in the gym for a little over an hour. No biggie but I like to keep gym time to around and hour or less especially when it’s 5 days a week. Awesome day though!

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