Box squats:
Bar (45 lbs./20 kg) 3 x 10
140 lbs. (64 kg) 8 x 2

Pullthroughs (cable station because the other machine’s broken goddamn it):
135 lbs. (61 kg) 1 x 10
145 lbs. (66 kg) 3 x 10

DB sidebends:
70 lbs. (32 kg) 1 x 10
90 lbs. (41 kg) 2 x 10, 1 x 7 because my lower back was too sore to continue.

Leg curls:
80 lbs. (36 kg) 1 x 8
100 lbs. (45 kg) 1 x 6
110 lbs. (50 kg) 1 x 6

Leg extensions:
100 lbs. (45 kg) 1 x 12, pause, 120 lbs. (54 kg) 1 x 10

20 minutes elliptical, steady-state

Comments: Initially planned for hyperextensions after the sidebends, but my back was seriously too sore to continue and if I had, I would be injured (instead of only HURT as it was ). Felt remarkably less nausea and lightheadedness this time. Sunday should be back to normal.

BB bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10

BB bench + chains (adds around 135 – 150 lbs./61 – 68 kg at the top):
Bar (45 lbs./20 kg) 1 x 6
95 lbs. (43 kg) 1 x 4
135 lbs. (61 kg) 1 x 3
185 lbs. (84 kg) 1 x 1
205 lbs. (93 kg) 1 x 1

DB skullcrushers:
35s (16 kg) 1 x 10, 1 x 8, 1 x 10

Lat pulldowns:
160 lbs. (73 kg) 2 x 10

Bent-over rear delt flyes?:
20s (9 kg) 1 x 10

Maybe 2 minutes of very slow cardio

Comments: You may notice that, aside from the bench, I didn’t do much. This is due to feeling nauseous as fuck, short of breath, and about to pass out after doing ANYTHING (blood pressure, heart rate, and blood sugar were normal both before and after lifting though), and I’m going to tentatively attribute that to the lingering remnants of that cold/flu horseshit that I had. I even had to pull off the road once and just sit for a few minutes because I thought I might puke/pass out while driving home. What the fuck.

Stiff-legged deadlifts:
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 1 x 3
225 lbs. (102 kg) 1 x 3
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1

Pullthroughs (cable station):
100 lbs. (45 kg) 3 x 10

Standing cable crunches (cable station)
100 lbs. (45 kg) 3 x 10

Reverse sidebends (cable station, from top pulley):
100 lbs. (45 kg) 3 x 10

Hyperextensions:
3 x 10

Leg extensions:
90 lbs. (41 kg) 1 x 10
100 lbs. (45 kg) 2 x 10

I honestly don’t remember the cardio, but it was probably 20 minutes steady-state on the elliptical.

Comments: Totally could’ve hit 315 lbs. (143 kg) on the stiff-legs, but form was beginning to suffer.

I’ll actually update this with the past few workouts tonight! Because I know all 0 of you are on the edge of your seats with antici…

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pation.

Bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 8 x 3

Dips:
Bodyweight 1 x 7 1 x 8, 1 x 7, 1 x 8

Pullups:
Bodyweight 1 x 3, 2 x 4, 1 x 5

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 8
30s (14 kg) 1 x 8

V-bar pressdowns:
100 lbs. (45 kg) 4 x 15

Hammer curls:
40s (18 kg) 1 x 10
45s (20 kg) 1 x 8
50s (23 kg) 1 x 6

15 minutes HIIT, 5 minutes steady-state elliptical

Comments: Still feeling pretty bad, but LOADS better than Thursday and last night.

Box squats:
Bar (45 lbs./20 kg) 3 x 10
135 lbs. (61 kg) 8 x 2

Cable station pullthroughs:
100 lbs. (45 kg) 3 x 10

Leg press:
320 lbs. (145 kg) 1 x 10
410 lbs. (186 kg) 1 x 8
500 lbs. (227 kg) 1 x 6

Leg curls:
100 lbs. (45 kg) 3 x 10

DB sidebends:
70 lbs. (32 kg) 3 x 10

10 minutes steady-state elliptical

Comments: Felt like shit (as evident with the 3 sets per exercise as opposed to the normal 4 on dynamic effort day) and POSSIBLY shouldn’t even have lifted.

BB bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10

3-board press:
225 lbs. (102 kg) 1 x 3
245 lbs. (111 kg) 1 x 3
275 lbs. (125 kg) 1 x 1

5-board press:
310 lbs. (143 kg) 1x 1

Tate presses:
35s (16 kg) 1 x 10
40s (18 kg) 1 x 10
45s (20 kg) 1 x 10

BO rows:
135 lbs. (61 kg) 1 x 10
205 lbs. (93 kg) 1 x 9
225 lbs. (102 kg) 1 x 8
235 lbs. (107 kg) 1 x 6

Seated DB cleans:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 10
30s (14 kg) 1 x 8

Triceps pressdowns (v-bar):
100 lbs. (45 kg) 3 x 16

Elliptical, 15 minutes almost-max-HIIT, 5 minutes steady-state

Comments: Lifting tonight might not have been the best idea I’ve ever had, but those aren’t too bad for feeling like shit (and the feeling like shit is why the HIIT wasn’t at max capacity, only got up to about 80 RPM)

Rack pulls:
135 lbs. (61 kg) 3 x 10
225 lbs. (102 kg) 3 x 3
315 lbs. (143 kg) 1 x 1
335 lbs. (152 kg) 1 x 1
345 lbs. (156 kg kg) 1 x 1

Leg curls:
100 lbs. (45 kg) 1 x 10
110 lbs. (50 kg) 2 x 8

DB sidebends:
70 lbs. (32 kg) 1 x 10
90 lbs. (41 kg) 2 x 9

Lying leg raises:
3 x 13

Hyperextensions:
3 x 10

Leg extensions:
80 lbs. (36 kg) 1 x 10

20 minutes steady-state elliptical

Comments: Not sure how, but I apparently bruised my palm real nice during the rack pulls, so that killed my grip for the sidebends (and made getting on the leg curl thing a bitch, but didn’t affect the actual lift). Looks to have subsided pretty quickly though.

Bench:
Bar (45 lbs./20 kg) 1 x 10
95 lbs. (43 kg) 2 x 10
155 lbs. (70 kg) 8 x 3

Dips:
Bodyweight 1 x 8, 2 x 7, 1 x 6

Pullups:
Bodyweight 4 x 4

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 8
30s (14 kg) 2 x 6

Rope pressdowns:
100 lbs. (45 kg) 3 x 10; 1 x 10, pause, 1 x 3

Hammer curls:
35s (16 kg) 1 x 10
40s (18 kg) 1 x 9
45s (20 kg) 1 x 8

Elliptical, 15 minutes, HIIT

Comments: Apparently the weight that I’ve gained ISN’T in the form of lat or biceps muscle, because those pullups SUCKED.

Kind of wondering if, when my arm was going numb during the last Westside go ’round, there was some actual nerve damage going on – not to the point of being dangerous, but enough to piss me off. While there’s no paresthesia anymore (which would happen after a heavy set of squats), my left arm is noticeably (to me) smaller and at least the shoulder and biceps are significantly weaker. It could be that it’s just that underdeveloped, but goddamn I’ve been taking steps to correct that. :p I’d measure it, but I have no clue where the tape is. Some other time.

Box squats:
Bar (45 lbs./20 kg) 3 x 10
155 lbs. (70 kg) 8 x 2

Pullthroughs (cable station):
100 lbs. (45 kg) 2 x 10

Leg press:
410 lbs. (186 kg) 1 x 7
505 lbs. (229 kg) 1 x 6
565 lbs. (256 kg) 2 x 6

Leg curls:
100 lbs. (45 kg) 1 x 6
110 lbs. (50 kg) 3 x 6

Cable station (reverse?) sidebends:
100 lbs. (45 kg) 3 x 10

Elliptical, 20 minutes steady-state

Comments: Lower back pain from the benching Wednesday (just a cramp initially!), exacerbated by a poorly-executed squat or two (that’s right, even at only 155 lbs.!) put a damper on the rest of the workout; couldn’t finish the pullthroughs AT ALL and had to work around it a little with some less-effective substitutions. Luckily, turns out it was just the pain of thoroughly-worked muscles and not a pull – all is well now.