Week 9 - Day 3

Max Effort Push Day

Up at 5:30am and took 10g BCAA.

1. Push Press - Worked up to 135lbs

2. Floor Press - Worked up to 180lbs (fast and easy. Attempted 200lbs - FAIL. 200lbs felt ridiculous heavy.

3. Lateral Raise 3X15 with controlled movement.

4. Close Grip Bench Press - 3X8 (All fast, no grinding)

5. Tri Rope Pushdown - 4X20, another high reps nation.

6. Band Pushdown - 1XFailure.

Week 8 - Day 3 (Sunday Training)

Short update

1. Speed Box Squat - 6X2 with 250lbs

and then I went to play basketball.

I felt weak and slow actually. Couldn't jump as high, looked like last couple weeks of high reps training really drained me. Once I deload a bit, everything should be fine.

- Frustrated -

Got sick(fever) on Tuesday night and skipped Wednesday morning session. I got so frustrated when shit like this happens.

Woke up at 5:30 this morning (Thursday) and went to lift.

Deadlift - worked up at 290lbs only, didn't manage to break my PR. I am not going to blame I got sick, I am just weak.

Front Squat - 2X20 Someone was hogging the squat rack and he didn't want to share so I had no chance doing it.

Pull ups and Lat Pulldowns - Total 100reps

Felt like serious shit and time was tight so had to go home. I am thinking of repeating week 8 next week.

Week 8 - Day 1 (ME UPPER)

Maybe 4 hours sleep wasn't a very good idea, but I managed to get up at 5:30 feeling so fresh and thought I was gonna own it today...

Scoop of Jack3D, this shit is not working anymore so I am gonna stop taking it.
10g of BCAAs as usual.

1. Bench Press - worked up to 185lbs only, last week was 190lbs.
I failed at 190lbs without a spotter but I didn't get hurt.185lbs was actually a bit slow but I thought I could get 190lbs but NO.

2. Dropped to 60% and did 20reps, last time was 16reps.

3. Superset - Shoulders
a) Front Raise - 3X25
b) Lateral Raise - 3X25
c) Rear Delt Fly - 3X25
This superset was the most intense shit I had ever done and I was only using 2 6kg DBs. I had to rest in between sets and felt so wasted after the first superset and at the last superset, I nearly puked.

4. Tricep Pushdowns - 4X20 My energy level was close to zero but managed to finish it using a moderate weight.

5. Overhead Band Extension - No bands this morning so I switched to overhead DB extension and did 15 reps with a 17.5kg DB.

So damn tired after this morning training.......

Week 7 - Day 3 (Good Upper, Weak Lower)

Up at 5:45am, scoop of Jack3D and 10g BCAAs as usual.

Body obviously wasn't 100% (not even close to 70%) and seriously wanted to just go back to my bed but I didn't.

Arrived at gym at 6:20am, did a bit of rotator cuff warm up exercises, band pulls, single arm snatch, tons of foam rolling as well.

1. Barbell overhead press - Strict and Push 1RM.
Started with an empty bar and each set I added only 5lbs. Strict press worked up to 110lbs which was 10lbs more than last time doing it. For push press, I worked up to 135lbs (Bar speed got slow so I stopped there). If I really had to push it, I guess I could do another 10lbs but aim was to activate my muscles and not to overly fatigue it. This is the right thing to do.

Shoulders felt a lot stronger than before, I know it is still not considered as "strong" but I am slowly improving. This is all that matters.

2. Farmers Walks - Didn't use the heaviest DBs but used heavy enough. Grip strength needs some serious work.

3. Box Jump - Couldn't jump high this morning. 46" felt hard, barely got 48", miles away from 50". This usually happens when I have ME leg days on Wednesday. Glutes and hams usually need 4 days to 100% recover. But it should be fine as long as I pushed as hard as possible.

Note:
I feel tired all day long. 6 hours sleep obviously isn't enough for me but I have no choice so i can just hope my body will adjust itself. NEED to get some good rest during weekend

PWO - Creatine + Simple Carbs (Dextrose 75G) + Whey Protein (50g)

Week 7 - Day 2 Lower Body Day

Lower Body

Up at 5:25am, scoop of Jack3D and 10g BCAA

Training started at 6:00am

Static hip flexors stretch, some ankle jumps, jumping jacks, really short sprints.

1. Seated Box Jump - 6X2
First time doing seated, didn't use crazy height, jumped up to 44", doing everything step by step.

2. Explosive Box Squat - 270lbs to 280lbs 6X2
I was trying to lift as fast as I could, thinking of jumping movement for all lifts. Last rep was slow so had to stop.

3. Chest Supported Row -
I suck at this exercise, couldn't feel it, did 2 sets and decided to move on since time was tight.

4. Rear Delt Fly - 3X15 (10kg each side) as fast as possible

5. Single Leg Squat - 4X6
Used 17.5kg each side for the first 3 sets, last set I used 22kg each side. as fast as possible again.

6. Empty Bar Bicep Curl - 3X20 getting easy now.

Week 7 - Day 1 (Max Effort Upper Body)

Sleeping quality was so bad that I had like only 2 hours of sleep before training.
Woke up at 6am and took 2 scoops of Jack3D and like tons of BCAA pills.

Training started at 6:30am.

Rotator Cuff warm up, Band pulls, BW squats, Jumping Jacks

1. Bench Press - Ramp up from an empty bar, did like 10+ sets and worked up to 190lbs X 1 (Bar Speed wasn't fast enough, so I stopped there.)

2. Overhead Tri Extension - 17.5kg - 22.5kg 4X20

3. Rope Tri Pushdowns - 4 X 20 (heavy enough)

4. Band Pushdowns - Total 80 reps.

Gonna have another session at 9pm tonight.

Week 6 - Day 3

Training was just bad. Need to take some serious rest this weekend and eat right and get ready for next week!

1. Box Squat - 6X1 (270lbs)
270 felt like feather on Wednesday but this morning it felt heavy enough. I didn't add any more weigh because I didn't want to fatigue myself too much.

2. Leg Press - 4X20
Obviously I didn't use heavy weight, only used 6 plates all together, lifting speed was decent.

Week 6 - Day 2 Rythm Squats (50) Day

Training started at 10:30am, 2 scoops of Jack3D + 50g of Whey Protein


Warm up - 15mins


Workout


1. Rhythm 50reps Quarter Squats - I should have used 90-100% to do it, but since it was my first 50reps Squats, I used only 270lbs. The calf raise part was hard and didn't get full ROM. 270lbs wasn't THAT heavy but last few reps was very intense and couldn't breathe, next time would definitely use more weight and try to go a bit lower tho. 


2. Barbell Bent Over Row - 20, 15, 12, 10 reps. Since left upper back is injured, I didn't use very heavy weight.


3. Pullups - 3X Failure 


4. Lat Pulldown (wide) - 80 total


5. Back leg elevated split squat - 3 x 12 weighted (12kg each side)


6. Ham Curl - Only did 2 sets of 20 reps, CRAMP.


7. Empty Barbell Curl - 6X10


I threw in 3 sets of low box squat (2 reps) with 270lbs after Barbell Bent Over Row, speed was fast and the barbell left my shoulder each rep. I felt SO EXPLOSIVE!


Cool Down -


PNF Stretch on Hamstrings
Static Stretch whole body
Foam Roll - Legs 


PWO - Protein Shake + Tuna Steak + Asparagus + Mango. (Around 80g Protein + 40g Carbs + 15g Fat), I also finished an energy drink during workout (30g sugar I guess).

WEEK 6 - MAX EFFORT UPPER

Max Effort Upper


Up at 6am and took a scoop of Jack3D + 10g BCAA


Training started at 6:30am


1. Strict Press - Worked up to 45kg X 1 only (Bar speed was slow)


2. Bench Press - 
Warmup sets + 6 X 2 Work sets (180lbs)
Last 2 sets - Bar speed slowed down so only did 1 rep each set.

3. Lateral and Front Raise superset - 3 x 20 each (10kg + 8kg), 2kg more than last week.

4. Overhead Triceps Ext with DB -  4 x 20 (15kg, 17.5kg, 17.5kg, 20kg could have used heavier)

5. Rolling Tricep Extensions - 3 x 8 (Time was running out so did only 3 sets)

6. Band Tri Pushdowns - 100 total reps


Getting ready to do 50 Rythm Squats on Wednesday.

Week 5 - Day 3

Quick Update!

1. DB Clean 3X1min

2 Box Jump - 50" PR

4. Farmer Walk.