Shame about the pec issue but doesn't seem to have affected a quality session. Strong rows in there.
So I have been feeling pretty beat lately, waking up in the morning with back pains and then the whole chest issue and then I realized it has been a while since I've had a good break or deload so this week will be a little deload. I will still lift but my weight will be down, reps will be no where close to failure, and all direct spine loading and bent over movements will be eliminated for the week. I like to call it my "anabolic re-loading week"! Here is yesterdays leg session
Warm up: 5 mins stationary bike
Front squat smith: 135x5, 185x5, 205x5, 205x5, 205x5
Hack squat: 6 platesx10, 6 platesx10, 6 platesx10, 4 platesx10
Leg extensions: 145x10, 145x10, 145x10
Seated leg curl: 130x12, 130x12, 130x12
Seated calf raise: 90x15, 90x15, 90x15, 90x15, 90x15
Still got a good pump but I could tell that I didnt have nearly as much stress on the joints and low back. I think this will be a good week and should help me to work out a couple lil bugs in my training. I will continue with regular intensity on Friday most likely.
The deload week continues. Today I did some light back, bis, tris, and shoulders. I didnt do any chest work because I want to give it some time to rest. Wasnt really much of a workout especially because I just ended up training and working on posing with my friend who is a week and a half out from his first show. I wont post up numbers because its not really anything to put down but wanted to keep the log moving.
Yesterday: 25 mins HIIT
Today: Light legs, nothing worth posting.
This is the final day of my deload and I feel great. I took it real easy the past week and it payed off. Lower back feels 100% and chest is feeling much better. Energy levels are also up quite a bit! Check back tomorrow for a heavy upper day!
Well I'm back at the heavy lifting. The deload was very productive. Here is todays heavy upper.
Bench press: 135x10, 185x10, 225x7, 245x6, 275x3, 275x3, 245x5
UH Bent over rows: 185x10, 225x10, 275x8, 315x8, 315x8, 315x7, 315x7
Standing overhead press: 145x6, 145x6, 145x6
Wide grip chins: bw+25x6, bw+25x6, bwx7
Reverse grip close grip bench smith: 225x8, 225x7, 225x6, 225x5, 225x5
EZ bar curl: 120x7, 120x7, 120x7, 120x5, 120x5
Session felt real solid and loaded with energy. I will take the weekend off and continue next monday!
Solid sessions m8! That benching is strong!
h0ke's workout log!
Originally Posted by Hypocrisy86
Last sessions bench looks awesome, no wait scratch that, IT LOOKS FUCKIN IMMENSE.
Anyhow, would you recommend this routine while cutting as well?
I mean, the highrep/hyperthrophy days seem a lil out of place in a cutting diet, I'm in my third year of workout out. Diet commin up and since, judging by ava and previous pics you appear pretty knowledgeable, Any tips for the little guy? :D
Ty in advance