May 24, 2019, 01:05:22 PM

Author Topic: 37-30-32 distributed on four days during diet  (Read 477 times)

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #15 on: May 15, 2019, 10:21:20 PM »
Yesterday's squat session with singles at 90% went very well. I was sceptical at first because I could not make out the depth on my phone due to bad lighting, but watching it on my PC today showed that it were some of my best reps so far, especially at that weight.

Monday's Training:
Start: 1247
End: 1435
Weight after waking up: 90.7

Squat
20×10
60×8
85×5
102.5×4
120×3×2
137.5×2@6.5 @7 @7.5×2

Bench
20×10
60×5
70×4
82.5×3×2
92.5×2 @6.5×2, @7×3, @7.5

Chest Flies: 12.5×12×4
Chinups: 8×3 + one set of close grip Latpulldown 54×12
Dips: 12×3
Hammer curls: 15×12×2, 10×15
Lying Triceps Extension: 10×15×3
Delt Triad (now rear flies, lateral raise and then press instead of front raise): 5×15×2


Tuesday's Session:
Start: 1659
End: 2017
Weight after waking up: 89.9 \o/

Squat
20×10
60×8
85×5
102.5;×4×2
120×3×2
137.5×2 @7×2
152.5×1 @7×2 @8

Bench
20;10
60×5
70×4×2
82.5×3×2
92.5×2 @7×2 @7.5×3 @8

Deadlift up to knee
70×8
105×4
125×4×2
150×3×2
16×3 @6.5×2 @7×2

Leg Press wide stance: working up to 95×10×2
Leg Curls: 48×12×4
Abs on Glute Ham Raise: 8×3
Incline Bench: 70×5×5
Incline DB Curls: 10×12×3, 10×9, 7.5×12
Reverse Flies: 5×20×3
Triceps Pushdown: dropset 30, 24, 18, 12, 6 all ×10

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #16 on: May 18, 2019, 01:17:48 PM »
Last two sessions where solid and due to the moderate load nothing noteworthy happened. I am very happy being able to pull from the floor again, but I am still a bit off my usual starting position.

Thursday's Session
Start: 1753
End: 2024
Weight: 89.9

Bench
20×10
60×5
70×5
82.5×4×2
87.5×5×3×2
92.5×2×2
87.5×3×2
82.5×5×2
70×7
69×9

Chest flies: 22.5×12×4
Press: 52.5×5×5, 40×8×4
Close Grip Lat Pulldown: 60×12×4
Close Grip Bench: 62.5×12, ×10×2
Hammer Curls: 12.5×12×4
Lying Triceps Extension: 10×15×4
Alternating DB Curls: 7.5×15×3
High Rows: 40×8×5
Reverse Flies: 10×12×4

Friday's session
Start: 1757
End: 2100
Weight: 90.4

Highbar Squat
20×10
60×8
85×5
102.5×5×2
120×5 @7×3, @7.5, @8

Bench
20×10
65×5
75×3
87.5×2@7×5

Chest flies: 22.5×12×4

Deadlift
70×3
105×4
125×4
150×3×2
170×3@7×2. @7.5×2 @8

Leg Curls: 48×12×4
Hackenschmidt: +60×15×3, +50×7, +25×12 (last set as a dropset)
Leg Press (wide stance): working up to 105×10×2
Calves: 108×20×2
Lunges: 30m, 40m×2
machine Curls: 16×20×5
Triceps Pushdown: 24×20×5