[AcftW]

Forgot to post yesterday’s workout, only increase was on dips, 3 sets of 3 with 30 lbs. I also incorporated a tip from Steelex’s recent thread, with doing 4 second negatives with my accessories.

workouts will be a little sparse the next couple weeks, as I’m going to be traveling and using gyms as available.

[AcftW]

Hyperextensions

135x5
245x3
245x3
245x3
135x15

Leg Press

200x5
290x5
365x8

Accessories:
4 sets Neck Curls
3 sets Neck Extensions
4 sets Face Pulls

[AcftW]

Weighted Chin Ups

45x2
45x2
45x2

Rack Pulls

225x3
315x3
405x3
505x3
505x3
505x3
505x3
505x3

Accessories:
4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions

[AcftW]

Hyperextensions

135x3
245x3
245x4
245x5
135x10

Leg Press

200x3
400x3
430x8
370x20

[AcftW]

A bit of sternum pain on first set of body weight dips, I’m thinking about just scrapping them. Kills me to do it, but I just don’t see myself getting back up to +90lbs without re-injuring myself several times.

Seated OHP

45x10
95x10
100x10
100x10
100x10
95x10

Wrist Roller

30x5
30x5
30x5

Accessories:
4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions

Going to start an LGD 4033/MK 677 bulk soon, followed by cut with Ostarine on my next work trip overseas. Did a 20lb cut from 220-200 last year with it (8 weeks) while increasing strength. Hoping for similar results this year.

[AcftW]

Decided to make a solid day just for forearms/grip and neck. I’ll still be doing the wrist roller and neck stuff on my other days too, but this way I can start fresh instead of having my grip already fatigued. Plus I can add in Farmers Walks again without it interfering with my pulls.

Farmers Walks

135x75 yards
135x75 yards
135x75 yards
135x75 yards

Dead Hang

1x30s
1x30s
1x30s

Wrist Roller

25x5
25x5
25x5

Neck Curls
45x10
90x15
90x20
90x20
45x20

Neck Extensions
45x10
45x10
45x10

[AcftW]

Seated OHP

45x10
95x10
105x10
105x10
105x10
95x8

The usually accessories followed. Also used a pec fly machine for the first time in over a year. I think I’ll use it more frequently.

[AcftW]

Rack Pulls

225x3
315x3
405x3
520x5
405x3

Leg Press

200x3
400x3
440x5

Last workout for about a week, doing some traveling and won’t have access to a gym for a bit. Getting my left sleeve finished not long after, so I’ll take a few days off for that to heal as well.

[AcftW]

Got a workout in today, just a basic arm focused day because I didn’t have any chalk. It’s a gym I used to go to and I talked with my buddy who does memberships there, got me a week pass.

[AcftW]

Simple workout, and last during my travels. Ready to get back to my regular gym.

Rack Pulls

225x3
315x3
405x3
525x3
405x10

Neck Curls

45x10
90x10
90x10
45x40

Great pump in my neck after that lol.

[AcftW]

Hyperextensions

135x3
250x3
250x3
250x3
135x20

Leg Press

200x5
400x3
440x8
200x20

Weighted Sit-ups

45x10
45x10
45x10

That 135x20 hyper set was a killer lol, most I had done prior was 15 with 135. My goal is 315x3 by the end of 2018, though I think with a lot of effort I can hit it by the end of October.

[AcftW]

Farmers Walks

145x75 yards
145x75 yards
145x75 yards
145x75 yards

Dead Hangs

1x45 seconds
1x45 seconds
1x45 seconds

Neck Curls

45x10
90x10
90x10
90x20
45x50

Neck Extensions

45x20
45x15
45x12

[AcftW]

Weighted Chin Ups

45x2
45x2
45x2

T Bar Rows

90x3
135x3
135x3

Wrist Roller

30x5
30x5
30x5

Accessories:

3x10 Pec Fly Machine
3x10 Cable Rows
4x10 Cable Curls
5x15 Tricep Pushdowns
5x15 Overhead Cable Extensions

Lower back was a little tweaked so I didn’t go heavy on T Bar rows.

[AcftW]

Rack Pulls

225x3
315x3
405x3
510x3
510x3
510x3
495x5
495x5

LP

200x5
400x5
400x5
400x5

Neck Curls

45x10
90x15
90x15
45x40

Accessories:

3x10-15 Face Pulls



Doing the 5x3 lighter rack pull day is catching up to my heavy day, so I think I’m going to focus on 495 and try to work toward 10 reps with it. 5 reps is pretty tiring after a few sets, so it should be good for conditioning, not to mention extra grip work. I’ll still do my 405x10 at the end of my heavy day, but will try to push that to 15 reps.

[AcftW]

Had a workout yesterday but cut things short due to some tendonitis flaring up. Going to give my elbows a break for a couple days.

Farmers Walks

155x75 yards
155x75 yards
155x75 yards
155x75 yards

Dead Hangs

1x30 sec
1x30 sec
1x30 sec

Wrist Roller

35x3
25x5
25x5
25x5

Neck Curls

45x10
90x20
90x20
90x20
45x50

Neck Extensions

45x20
45x20
45x19

[AcftW]

Rack Pulls

225x3
315x3
405x3
525x5
405x15

Leg Press

200x5
290x5
380x5
450x5

Accessories:

3x20, 1x10 Face Pulls

Felt like I had another rep in me on the 525 set, but decided against it. The 405x15 was a brutal exercise in cardio lol. Felt like I just got done running.

[AcftW]

Hyperextensions

135x3
225x3
255x3
255x3
255x3

Leg Press

290x5
380x5
440x3
440x3
440x3

Some more travel coming up for work in a couple weeks, so my calorie intake and training will be out of whack. Probably be visiting 3 gyms in the space of a week getting to the site overseas. Never know what a gym is going to have to offer.

[AcftW]

Went to the gym twice today, nothing crazy to report.

Tendonitis is gone from my bicep so that’s nice.

[AcftW]

Hyperextensions

135x5
225x5
225x3

Rack Pulls

225x3
315x3
405x3
495x5
495x5
495x5
405x5

Leg Press

180x5
270x6
360x20

Accessories:

3x20 Face Pulls

[AcftW]

Hyperextensions

135x5
225x3
255x5
255x5
255x5

Accessories:

4 sets EZ Bar Curls
3 sets Hammer Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions


Did a basic arm routine after a little back. Pretty pleased with the hypers. Took a screen shot of a vid I took today.

[AcftW]

Farmers Walks

170x75 yards
170x75 yards
170x75 yards
170x75 yards

Dead Hangs

1x30 sec
1x20 sec
1x20 sec

Neck Curls

45x10
90x10
90x15
90x20
45x30

Neck Extensions

45x15
45x15
45x15

I think my dead hangs are going to stall until I start cutting in a couple months, plus doing them right after farmers walks is making my grip trash lol. But that’s what I’m going for so I guess it’s working.

[AcftW]

Rack Pulls

225x3
315x3
405x3
530x5
405x10
405x10

Leg Press

180x5
270x3
360x3
450x8

Weighted Sit-ups

45x10
45x10
45x10

Accessories:

Face Pulls 1x10, 1x15, 1x20

Got 530 up for 5 instead of 3. Just felt right.

[Investment Bro]

Damn, the back pump with barbell hyperextensions must be unreal. Does it give you any kind of back pain/what kind of erector/ham gains have you seen since you started doing them?

[AcftW]

I actually haven’t had any back pain or sciatic tingling since I started doing them heavier. I think it’s been a great benefit.

Pants feel a bit tighter, and I’ve got more ass than I used to. Honestly though, I think it’s just making up for me not pulling from the floor anymore. Hamstrings are definitely stronger than before though, in the beginning my knees were buckling at the top of the hypers, but don’t anymore.

Aiming for 315 by the end of the year.

[AcftW]

Seated OHP

45x10
95x10
95x10
95x13

Hyperextensions

135x5
225x3
265x3
265x3
265x3
225x8

Accessories:

4 sets EZ Bar Curls
3 sets Hammer Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions