I took a step back and did some house cleaning. I took out all but the basic lifts. I’m trying to get as lean as possible and do it in a way that I can still enjoy life. In retrospect, this past month has been the easiest time spent while in a caloric deficit to date. Here’s how it went down.
Week 1
| Aug 3 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| DEAD LIFT | 315 x 6 | 315 x 6 | |
| MILITARY PRESS | 105 x 9 | 95 x 10 | |
| HAMMER ROW | 180 x 10 | 250 x 8 |
Notes:
Reverse pyramid style was the strategy. I greatly under estimated my dead lift strength probably because I have never consistently dead lifted heavy. Military press and hammer rows were super setted. Again, I under estimated my strength on the hammer row and had to increase for my second set.
Warm up sets for dead lifts were as followed: 135 x 10, 185 x 8, 225 x 5. I treat each dead lift like a single rep. No bouncing at the bottom or use of momentum. I re-grip and reset feet as needed.
Dead lifts 2 sets, 4-6 reps
Military Press 2 sets, 6-8 reps
Row 2 sets, 6-8 reps
| Aug 5 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| BENCH PRESS | 240 x 8 | 225 x 7 | 205 x 8 |
| BARBELL CURL | 95 x 8 | 75 x 10 | |
| TRICEP ROPE EXTENSIONS | 100 x 10 | 100 x 10 | |
| AB WORK (Glute Ham Circles) | 1 x 10 (ea) |
Notes:
Previously, I bench pressed once a month. I have committed to this training plan for at least 1 month. I will bench once per week. I was surprised that I pushed 240 for 8. I have still maintained much of my strength. My best press was back in summer of 2012 (315 x 1). 240 x 8 = ~304 lbs 1 Rep Max. (240 x 8 x .0333 + 240 = 303.9).
Standard barbell curls with strict form and just your basic tricep extensions for arm work. I through in a few abs for shits and giggles.
Bench 3 sets, 6-8 reps
Barbell Curls 2 sets, 8-10 reps
Tricep Extensions 2 sets, 8-10 reps
Ab Work 1 set, 8-10 reps
| Aug 7 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| SQUATS | 315 x 4 | 275 x 6 | 225 x 8 |
| WEIGHTED CHINS | 173.6 + 45 x 6 | 173.6 + 35 x 6 | 173.6 + 25 x 6 |
| STANDING CALFS | Body Weight x 20 |
Notes:
My legs and back were still a little sore from dead lifts on Monday. Typically, I wouldn’t do squats with a sore back but I committed to this routine and will give it my best effort. I failed short of the desired 6-8 rep count on the first set of squats. It is important to note that these are perfect reps. I could’ve probably gutted out 2 more reps but form would have suffered. I never break my principle of Form First.
For weighted chins I used my morning body weight plus additional weight. I love doing these.
Average Weight for the Week = 174.5 lbs
Week 2
| Aug 10 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| DEAD LIFT | 340 x 6 | 320 x 5 | |
| MILITARY PRESS | 115 x 8 | 100 x 8 | |
| HAMMER ROW | 270 x 10 | 290 x 8 |
Notes:
Increased weight drastically on dead lift and still pulled it for the max number of reps. Feeling great. Military increased and still under estimating my pull for hammer rows. No worries. I’ll get it next week.
| Aug 12 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| BENCH PRESS | 245 x 6 | 225 x 8 | 210 x 9 |
| BARBELL CURL | 95 x 9 | 85 x 8 | |
| TRICEP EXTENSION | 110 x 8 | 100 x 10 | |
| AB WORK – Rope Curl Downs x 10 (120 lbs) |
Notes:
I used a closer grip than last week to help keep shoulders healthy.
| Aug 14 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| SQUATS | 300 x 4 | 275 x 6 | 230 x 8 |
| WEIGHTED CHINS | 172.7 + 52.8 (24 kg) x 6 | 172.7 + 45 x 6 | 172.7 + 35 x 6 |
| CALF RAISES | Body Weight x 20 |
Notes:
Still unable to hit the desired rep range on squats but form was much better than the previous week. My back wasn’t as sore but still noticeable.
Average Weight for the Week = 173.4 lbs
Week 3
| Aug 17 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| DEAD LIFT | 345 x 4 | 320 x 6 | |
| MILITARY PRESS | 120 x 6 | 105 x 8 | |
| HAMMER ROW | 300 x 8 | 250 x 7 |
Notes:
Finally getting my weights down for hammer rows. Dead lifts and military still progressing nicely. Body weight is dropping and strength is increasing. That’s a great indicator of loss of body fat and increased muscle gain.
| Aug 19 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| BENCH PRESS | 245 x 6 | 230 x 6 | 215 x 6 |
| BARBELL CURL | 95 x 9 | 85 x 10 | |
| TRICEP EXTENSION | 120 x 10 | 110 x 10 | |
| AB WORK – Glute Ham Circles w/ 25 lbs | Rope Crunch Downs x 20 (120 lbs) |
Notes:
Bench felt great. Closer grip is feeling pretty good.
| Aug 21 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| SQUAT | 275 x 5 | 255 x 4 | 225 x 7 |
| WEIGHTED CHINS | 172.2 + 55 x 6 | 172.2 + 45 x 5 | 172.2 + 25 x 6 |
| CALF RAISES | Body Weight x 20 |
Notes:
I completed a 470 lb sled push for 50 yards a few hours before workout. It was a dare. I accepted the challenge and completed it in style. #Relentless
Average Weight for the Week = 172.2 lbs
Week 4
| Aug 24 2015 | |||
|---|---|---|---|
| EXERCISE | SET 1 | SET 2 | SET 3 |
| DEAD LIFT | 345 x 6 | 325 x 6 | |
| MILITARY PRESS | 120 x 6 | 105 x 6 | |
| HAMMER ROW | 275 x 8 | 165 x 12 |
Notes:
Due to travel I was at a different gym than I had been training at. The only thing different to note was the hammer row machine. It was the hybrid lat pull row machine. Life throws you a curve sometimes and the #Relentless hammer it off the left field wall.
Aug 28 2015
Notes:
I had to skip my Wednesday lift due to travel and time constraints. I decided to get all my lifts in on Friday evening. I neglected to keep track of weights, sets, and reps. I didn’t have a spot so I couldn’t push myself as much as I would’ve liked. It turned out to be a nice little deload workout. That’s just how the cookie crumbles sometimes. It worked out well. This would be my last workout day of Aug. Saturday would be filled with meetings and a dinner date with the prettiest girl I’ve ever met. August was a good month.
Until next time, let the good times roll and be #Relentless.
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