Hypertrophy Phase - Week 6, Day 28

Squat
135x5
185x5
225x5

Deadlift
405x1
405x1
455x1
455x1
475x1
495x2
405x2
405x2
405x2
405x2

Leg Press Calves (Change toe angle each time)
270x20
270x20
270x10
270x18
270x16

Seated DB Tibialis Anterior
55x16
55x16
55x12

Notes
Positives:  225 squat with no pain.  I'm still really weary.  I'll go up another 20-30 pounds next session.  In hindsight, I had more deadlift volume than I thought.  My calves are noticably thicker with more shape as compared to 6 weeks ago.  I easily have the worst calve genetics of all time.  Its like they aren't even there.  It takes a ton of burn to see any difference.

Negative: It was a good session until I doubled 495, which I really didn't need to do tonight.  I forced it.  It felt ok - not a max or anything.  So I'm not really getting sore anymore, but I need to keep in mind that I'm lifting 6x a week and thus fatigued even if I can feel it. As such there is no need to be doing heavy doubles, etc.

At this point, I'm not sure what the deadlift is good for other than being a fun lift to perform.  I can't wait to squat again with decent weight and volume.  The squat is so much fucking better at building lower body strength.

Hypertrophy Phase - Week 5, Day 27

Bench
185x14
185x14
185x14
135x25

Bent Row
135x23
135x15
125x15

DB Press
70x8
50x15
50x10

BB Curls (rotate medium, wide, narrow)
Bar x 40
Bar x 30
Bar x 25

Band Pull Aparts
100 Reps

Pump Circuit

BB Incline: 135x10
Neutral Grip Pull-down: 100x40
Rope Push-down: 100x40
Cable Curl: 100x20
Pec Deck: 40 reps

Notes

I was slightly hungover yesterday.  I performed this workout completely fasted around 3:30 p.m. (coffee/coconut oil, fish oil, and multi).  It took about 90 minutes.  Warming up, my wrists and shoulders hurt.  So this is actually week 6.  Last week I redid week 4 because my original week 4 got fucked up from the move and new job.  Anyways, I had zero desire to do anything heavy.  As will happen in the later weeks of an intense routine, my joints are feeling a little beat up.

So I decided to just get some solid reps in.  Before I knew it I was chasing after a total upper body pump haha.  It felt great.  The high reps are working.  My upper body is noticeably thicker.  I also just feel more powerful. I really should have focused on arm work a long time ago.  Heavy presses and rows are a lot easier when you have pistons for arms.  I don't know why I never really thought about it like that.

I took a couple of pics post workout. I'm bloated as fuck in these and the light washes out my pasty ass body.  I think I would look considerably more jacked if I were black.

These pics also tell me I'm on the precipice of actually being lean.  I'd guess I'm around 12-13% BF here.  The number one problem with my diet is I drink too much.

Hypertrophy Phase - Week 5, Day 26

Light Upper

Chins:  6; 6; 6

supersetted with

Dips: 12; 12; 12

Pushups: 30

Band Pull-aparts: 35

Notes

Work, left early for meeting with Professor, hit the gym up on my way home, worked out for 15 minutes, shower, triple protein shake, walk back across city for talk with George Moose, former ambassador to Benin and Senegal. http://en.wikipedia.org/wiki/George_Moose  It might not seem like a big deal, but this guy has been a career diplomat for over 40 years.  His experience and knowledge was incredible.  DC has been cool as fuck lately.  Last week I went to a small talk with Supreme Court Justice Ruth Bader Ginsburg.  She is old as shit but still sharp as hell.

Anyways, doing what I can in the gym.  Hitting it 6x a week.  Feeling good.

Hypertrophy Phase - Week 5, Day 25

9/19/12

Lower Body Recovery Day

Windmills:  60x5/5
Getups: 60x1/1
Chins: 3; 3
Swings: 70x15; 70x15
Double KB Clean: 70x8; 70x8

15 minute continuous sled drag with 180 pounds

Notes
Nice little recovery session.  I used the harness again for the sled dragging.  I could do the sled drag non stop for a very long time.  I'm guessing my heart rate tops out around ~140 with 180 total pounds.  If I wasn't doing other shit 6 workouts a week, I'd dedicate two days a week to dragging this thing for 30 minutes.  It is great for your legs, back, and lungs.

Hypertrophy Phase - Week 5, Day 24

9/18/12

180 seconds rest, 3 sets, 8-10 reps

Bench

275x2

250x10

225x10

135x22

Bent Row

135x20

135x20

Supersetted with

Strict Press

135x8

135x8

Poundstone Curls

Bar x 75 (PR)

Notes

Pretty sore throughout this workout.  Just tried to get some decent work in.

Hypertrophy Phase - Week 5, Day 23

Extensive warm-ups: foam rolling, extra long couch stretch,  dynamic hip work, other static stretches, KB swings, chins, KB Cleans, Windmills, Goblet Squats.


Squat
135x3
135x5
135x8
185x5

Deadlift
365x2
365x2
405x12 (PR?)
315x10

Calves
270x25
270x25
270x25

Band pull aparts
3x15

Notes
Squats felt fine.  I'm going to be extremely conservative moving up in weight for a couple of weeks.

Deadlift is likely a PR.  I don't keep track of high reps like this, but I don't think I've gone over 10 for 405.  Doesn't necessarily mean I'm super strong right now - I've just never tried it.

Hypertophy Phase - Week 4, Day 22

180 seconds rest, 3 sets, 5-7 reps

Bench
275x1
295x1
315x1
275x6
275x5
245x6

Bent Row
225x5
225x5
225x5

DB Seated Shoulder Press
65x5
75x8 (PR)
75x6
65x5

Curls
115x6 (PR)
115x8 (PR... woot)
115x5

Band Pull Aparts
150 total reps, many different angles

Calves
450x10-15, 5 sets, different angles

Seated Tibialis Anterior
55x15, 3 sets

Notes
Bench felt decent.  Honestly, day 6 of a long week is kind of tough to feel powerful.  315 was semi-smooth.  Not as smooth as Tuesday.

PR's on seated shoulder press and curls.  I don't care much about the DB shoulder press.  Its a PR because I've never done them and I'm pathetically weak with them.  The curls, however, I feel great about.  I'm finally starting to feel some power behind these guys. I should have been doing them all along.  They make my arms look and feel great.  I can't wait until I'm repping 135 like a fuckin boss.