Sunday 10/14:
Workout:
Group1
(75#DBBench)5X5
(90#T-BarRow)5X5
(RDL)185#X7,(205X5)X3,135X15
26mins
Group2
(45#DBIncline)12,10,10,9,8 (5)
(Dips)10,10,10,10,12 (5)
(LegPress)4PlatesX10X2,6PlatesX10X2 (4)
26mins
(15#RearDelt)20/+5,5,5,5,5 (6)
(LyingLegRaise)30/+8,8,8,8 (5)
(TriPushDown)12/+4,3,3,3,3 (6)
12mins
64mins
Chest: 15
Back: 5
Legs: 9
Shoulders: 6
Tri's: 6
Abs: 5
Took Saturday off to give my left elbow a day of rest before going "heavy" today. I'm glad I was able to get 5 of these FB SD Hypertrophy WO's again this week. In two weeks I've gotten noticeably stronger. Amazing results so far. However, I don't think my body will stand up to much more of this. I'll try to get through another week and then a de-load week is a must.
75#DBBench was good. I actually did 6 reps the last 2 sets, so I think I can bump weight again soon. Since I was at Fitness First gym today, I did barbell deadlifts w/o the smith machine and was able to do T-bar rows instead of bent over rows. These were good, but grip strength is definitely a limiting factor for me here. So, after 4 sets, I did a 5th set lighter at 135#'s and did 15. Very pleased with Group1.
Incline and dip combo is fairly difficult so I can't go realy heavy on incline. I was pleased that I was still able to get 5X10 dips, and actually did 12 on the last set. To be fair, I filled my water bottle before the last set so had a little extra rest, but still pleased to do 5X10 while supersetting with another chest exercise (incline). I was real happy with leg press today. Last time I did them at Ironbound with 4 plates, 4X10 was more than enough. Today I did 2X10 with 4 plates and then added to plates (6 total) and did two more sets of 10. These were pretty tough, but felt good with 6 45#plates on
the sled.
Finished with rear delts and lying leg raises. Leg raises were really good and I stayed away from weighted crunches today. Threw in a myo-rep set of tri pushdowns and they felt good.
Overall a great WO! Really happy with chest and that 74# dumbbells didn't feel way too heavy and I think I will bump them up to 80#'s soon. Both group1 and group2 were really good and pleased with a bunch of stuff about today's WO. I'm still a little bummed my elbow is preventing me from doing pullups, but no point in trying to do them until that's healed up a little bit. I do need to add something else for back though, but finding a vertical pull that doesn't kill my elbow might not be doable.
Nutrition:
I weighed 180.6 this morning (180.4 yesterday AM) after a re-feed weekend. Decent nutrition day, except for the 3 slices of pizza during the skins game! Heavy, hard WO this morning, so not bad that I had the pizza.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 275 | 314 | 62 | 2,896 |
| Calories | 1099 | 1256 | 556 | 2,911 | |
| Percent | 38% | 43% | 19% | 100% |
Week ending 10/14 recap:
5 WO's, 1 double, 0 runs. I had some GREAT WO's this week and strength is increasing noticeably. I haven't been able to fit runs in because my feet are still problematic, and I don't think trying to run with these WO's is a good idea anyway, from a recovery perspective.
I've bumped up weight on quite a few exercises (bench especially) and dips are increasing. 5 full body WO's a week is a LOT of volume for me and my body is telling me so. My shoulders seem to be hanging in there, but my left elbow is a mess. Very painful and I can't do pullups or curls. Rows hurt as well, but to a much lesser degree. This is not good news because pullups were coming along well and I seem to lose strength there quickly. On the positive side of having an injury, my back is further along than my chest, so I'm glad I've still been able to progress with bench/chest. I'll see if I can do another week of this, then back off (de-load) for a week and then see if I can do another 3-week cycle.
Overall, I'm thrilled with the progress on this Full Body Stripped Down Hypertrophy program. It's not a long-term solution, but it's providing fantastic gains. My legs and deadlifts are improving, and I firmly believe that is helping with growth stimulus. It's building off what I gained on the Myo-rep cycle (and I still use that protocol for add-on's).
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