4/30/12

Going into my fourth cycle this week. The leg days are starting to feel pretty heavy. If I keep on progressing with the recommended weight increases, I'll hit a big goal by the end of the year: a 1,000 pound total for the big three. I'm not going to rush it though; just keep training hard...I've got it in my sights now. 8-)

My new 1RMs for the lifts this cycle:
Squat: 280
Bench: 260
Deadlift: 310
OHP: 150

C4W1

Squat
210 * 5
225 * 5
240 * 5 + 1

Deads @ 50%
155 * 10/10/10/10/10

Twisted crunches * 20/20/20/20/20

4/25/12

C3W3

OHP
warmup
110 * 5
125 * 3
140 * 1 + 3

Bench
155 * 10/10/10/10/8

Pulldowns
130 * 10/10/10/10/10

Curls
70 * 10/10/10

Tricep pushdown
140 * 10/10/10

Reverse fly
15s * 10/10/10

4/24/12

C3W3

(No posts for a bit because we just bought our first house! Did lots of deadlifting over the weekend. 8-)

Deads
warmup
225 * 5
255 * 3
285 * 1 + 2

Squats
155 * 10/10/10/10/10

Twisted crunches * 20/20/20/20/20

4/18/12

C3W3

Bench
warmup
190 * 5
215 * 3
240 * 1 + 2

OHP
95 * 10/10/10/10/10

Row
115 * 10/10/10/10/10

Hammer curl
35s * 10/10/10

Tricep pushdowns
140 * 10/10/10

Face pulls
60 * 10/10/10

4/16/12

C3W3

Squats
warmup
200 * 5
230 * 3
255 * 1 + 3

Deadlifts
155 * 10/10/10/10/10

Plank * 30s/30s/30s/30s/30s

4/14/12

C3W2

OHP
warmup
115 * 3
125 * 3
130 * 3 + 3

Bench
155 * 10/10/10/10/10

Chins/pulldowns
BW * 10
130 * 10/10/10/10

Curls
70 * 10/10/10

Tricep pushdowns
140 * 10/10/10

Face pulls
70 * 10/10/10

4/13/12

C3W2

Deadlifts
warmup
240 * 3
255 * 3
270 * 3

Squats
135 * 10/10/10/10/10

Crunch machine
170 * 10/10/10/10/10

4/11/12

C3W2

Bench
warmup
205 * 3
215 * 3
230 * 3

OHP
75 * 10/10/10/10/10

Row
95 * 10/10/10/10/10

Curl
70 * 10/10/10

Tricep extension
140 * 10/10/10

Face pulls
50 * 10/10/10

4/9/12

Cycle 3, week 2

Squats
warmup
215 * 3
230 * 3
245 * 3 + 2

185 * 6/6/6/6/8

Crunch machine
155 * 15/15/15/15/15

4/7/12

Cycle 3, week 1

OHP
warmup
110 * 5
115 * 5
125 * 5 + 3

Shrugs
205 * 10/10/10/10/10

DB press
35s * 10/10/10/10/10

Curl
80 * 10/10/10/10/10

Lateral raise
20s * 10/10/10/10/10

4/6/12

Cycle 3, week 1

Deadlifts
warmup
225 * 5
240 * 5
255 * 5 + 2

Chins
BW * 8/8/6

Bent over rows
115 * 10/10/10/10/10

Seated cable row
120 * 10/10/10/10/10

4/4/12

Cycle 3, week 1

Bench
warmup
190 * 5
205 * 5
215 * 5 + 2

Decline
155 * 10/10/10/10/10

Flys
35s * 10/10/10/10/10

Tris
150 * 8/8/8/8/8

4/2/12

Cycle 3, week 1

Squats
warmup
200 * 5
215 * 5
230 * 5 + 3

145 * 10/10/10/10/10

Knee raises * 10/10/10/10/10