Bench Press 45 x 20 >> 2min rest. 95 x 8 >> Both of these are PRs. But I did them at my friend's gym, where I always lift more. 135 x 5 >> 225x10 is pretty sick! Can't believe I'm able to do that now! 185 x 3 225 x 1 240 x 6 225 x 10
Seated Cable Rows 215 x 5 >> 2min rest. 235 x 3 250 x 6 225 x 10
Pull Ups BW x 5 >> 2min rest. +35bs x 3 >> Got only 3 reps with the ROM I wanted on the heavy set. +65lbs x 5 BW x 10
Incline DB Bench Press 80's x 10 >> 2min rest. 80's x 6
DB Lateral Raises 40's x 5 >> 60sec rest. 45's x 3 50's x 16 50's x 6
ATG Squat 135 x 10 >> 3min rest. 135 x 5 >> Hit 10 reps! Moving up to 320lbs next. 185 x 5 >> Should be able to hit 360x4 in 3 workouts max. 225 x 3 285 x 1 345 x 1 385 x 1 360 x 3 315 x 10
DB Lunges 90's x 8/leg >> Sloppy form this tmie.
Seated Calf Raises 185 x 5 >> 45sec rests. 255 x 8 235 x 10 235 x 8
Romanian Deadlift 225 x 5 315 x 2 405 x 1 390 x 10 PR
Got caught up with some good conversation with other lifters in the gym, so I didn't do my standing calf raises and abs. I'll do them tomorrow. The end result is I left the gym feeling refreshed and wanting to lift more. The same will probably happen tomorrow with my short workout
Finishing up an 8,000 word paper over the next few days, IEEE style. Man, this has been a journey.
Already finished a 5,000 word paper IEEE style a couple of weeks ago and my professor wants to submit it for publication, so that's cool. I don't want to though. I don't think it's my best work at all, and being that it is a tutorial paper (I pull recent relevant research to talk about a topic - no experimenting or new ideas of my own) I feel like its too similar to the articles I pulled information from and I'll get flagged for plagiarizing or something once humans read it over and not bots. I certainly used another article for most of my... inspiration.
Any sources on how/why this works? I'm sure I could just google it, but I'm unaware of the subject so I don't know if what I'm reading will be credible.
^ Add to that, the fact that your stomach likely isn't empty when you ingest whey. So absorption of whey isn't going to be fast anyway with all that other food getting in the way. Oh and if you drank 3 cups of milk, that 6g of casein right there getting in the way too!
On an empty stomach after fasting for a bit, sure, you'll hit that "1hr peak absorption rate for whey" or however long its purported to take these days. But yeah screw the timing pretty much.
ATG Squat 135 x 10 >> 3min rest. 135 x 5 >> Hopefully I can get 9-10 reps on back up set on Friday. 185 x 5 225 x 3 285 x 1 345 x 1 385 x 1 360 x 3 315 x 8
DB Lunges 90's x 8/leg >> Tied my PR.
Seated Calf Raises 185 x 5 >> 45sec rests. 255 x 9 255 x 6 255 x 5
Romanian Deadlift 225 x 5 >> Thinking I should do a heavy set before these, like 435x1. 315 x 2 390 x 8
Standing Calf Raise Machine 495 x 3 >> 45sec rests. 570 x 10 570 x 7 PR 570 x 6 PR
all other things being equal, more weight is better. i remember some of the trainers from lyle's mean forum talking years ago about how adhering to strict press is dumb, even for mass gain, because with push press you can use more weight. much harder to cheat on the eccentric.
holy shit. i never realized that. even doing bad form but going heavy, the eccentric is still "not as bad form" and so you're gaining muscle from that too!
personally i like going full ROM and strict reps so that I know if i'm actually progressing vs just cheating more. but now i'm not so against cheating in certain cases...
Bench Press 45 x 20 >> 2min rest. 95 x 8 >> I might have hit 5 reps, can't remember. And that might be a bench PR, at my gym at least. 135 x 5 >> Either 205x10 or 210x10 is my PR. Can't remember right now. Too lazy to dig in my log. 185 x 3 225 x 1 240 x 4 205 x 10
Seated Cable Rows 210 x 5 >> 2min rest. 225 x 3 >> I've hit about 230x10 before, but not after a heavy set! So that's a PR. 255 x 5 PR 215 x 10 PR
Incline DB Bench Press 80's x 10 >> 2min rest. 80's x 6
Pull Ups BW x 5 >> 2min rest. +35bs x 3 >> Got only 3 reps with the ROM I wanted on the heavy set (again). +65lbs x 5 +20lbs x 8
DB Lateral Raises 40's x 5 45's x 3 50's x 16 50's x 5
Unilateral Chest Supported DB Rows 65's x 8/arm
Incline Rear Delt W Flyes 30's x 12
Machine Rear Delt Flyes 170 x 12 >> Going to drop set these from now on. 120 x 8
Workout felt great! Good to PR in rows! Hopefully I finally break through my bench plateau as well and get to 255x5 or something
Those are my lateral raises with 50's. With 45's I can do no swinging, full ROM, arms bent. WIth 40's I can do a bunch of the above ^ With 35's I can do the above but with locked elbows as well.
As you all probably know, I'm not a fan of bullshit ROM and form. But I don't really see any other way to progress on shoulders with lateral raises! I think I will start doing bb overhead presses again. The reason I avoided them for years is because my triceps would always take over the movement and my delts never grew. Now that my delts have caught up, and if I be sure to use proper form, I can do them and target my delts directly!
Damn how can you do 50's on the lateral raises for 16 reps I struggle with the 30's for sets of 12 yet besides that we have.pretty similar upperbody strength levels..just curious because I always thought that my shoulders are strong.
A ton of cheating. Thing is, I used to do sets of 12 with 35's very strict, but doing it strict with 40's was completely impossible. There's just too much leverage to overcome. So I said screw it I'll just cheat from this point forward. Ended up at 50's now.
Funny how I can't do a strict set with 35's anymore though, but that's just a matter of movement efficiency. I could if I practiced it for just a couple of weeks.
DB Lateral Raises 40's x 5 >> 60sec rest. 45's x 3 50's x 16 50's x 6
ATG Squat 135 x 10 >> The 385x1 was actually not too hard! 135 x 5 >> It feels so good to finally make gains in the squat. 185 x 5 225 x 3 285 x 1 345 x 1 385 x 1 360 x 3
Romanian Deadlift 225 x 5 315 x 2 385 x 10 PR
Ran out of time, that's all I could do. Feels amazing to go hard for one set on a few lifts and then that's it. I mean the physical feeling of how I feel afterward is great.
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