Archive for the ‘Maintenance Cycle – 06.2014_07.2014’ Category

Hello All,

Just a light full body workout. 2 moderate sets of 10 for most of these exercises. Tomorrow will be some cleans, good mornings and barbell presses.

Incline DB Press:
40 x 10
50 x 10,8
30 x 15

Close Grip Lat Pulldown:
88 x 10
110 x 10 x 2
66 x 15

Wide Grip Cable Row:
66 x 10
88 x 10
104 x 10 x 2
66 x 15

Leg Press 45 degree:
90 x 10
140 x 10 x 2
50 x 15

Single Leg Seated Curl: Not sure what the weight is since the weight rack only has numbers on it and not weight.
3 x 10
4 x 10 x 2
2 x 15

Lying Leg Curl:
60 x 10 x 2

That is all!

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High Bar Squat:
105 x 6
135 x 4
165 x 4
195 x 6
195 x 1 x 6

Bench Press:
75 x 6
95 x 4
120 x 4
140 x 6 x 2
120 x 2

Sumo Deadlift:
135 x 6
205 x 6
250 x 6 (I had to reset a few times due to sweaty hands.)

Dumbbell Row:
35 x 10 x 3

Barbell Row:
95 x 10 x 3

Stretch.

That is all! 🙂

High Bar Pause Squat: This is primarily to focus on staying upright and getting use to the bottom position. GIGGITY!
BW x 8
95 x 4 x 2
115 x 2 x 6

Bench Press Pause: Very light and just focusing on set up. slight pause, focus on keeping the back tight.
45 x 8
75 x 4 x 6

Sumo Deadlift: with bands focus on explosion!
135 x 4 x 2
185 x 2 x 6

Dumbbell Incline Press:
35 x 10
45 x 10 x 2

Cable Row:
88 x 10
104 x 10 x 2

Lat Pulldown:
88 x 10
104 x 10 x 2

Pull Ups: 64 Reps
8,7,5,5,5 x 2

Dips:
15,17

Full Clean:
75 x 4 x x 4
100 x 4 x 2

Overhead Press: It has been a while since I have done this. Hit my head on the way down and once on the way up. I guess I got use to dumbbells.
45 x 10
65 x 6
80 x 4 x 6

Good Morning:
65 x 10
80 x 12 x 2

Stretch.

That is all! Just a quick workout before work.

Dumbbell Incline Press:
35 x 10
45 x 10

Cable Row:
85 x 10
100 x 10

Lat Pulldown:
85 x 10
100 x 10

Pull Ups: 7! x 2: 60 total reps

Dips: 2 sets of 15

5 minute walk on incline.

High bar Squat: just 2 work sets of 190. going to 4 sets of 6 on squat and bench on the same day would be too much of a change too soon. maybe next cycle or something.
105 x 4 x 2
155 x 4
190 x 6 x 2: This felt very difficult. But i was able to push through. at 162lbs bw, i thought this was great!
115 x 15 @~60% of 190lbs

Bench:
75 x 6
95 x 4
115 x 4
135 x 6 x 2
65 x 15

Sumo Deadlift:
155 x 6
205 x 6
240 x 6 (PR)
260 x 1 x 6 (PR) I believe my true 1RM is upwards of 285 lbs

Barbell Row: Just to finish up. I will increase weight at my discretion.
95 x 8-10 x 3

Dumbbell Row: same as bb row.
35 x 10
50 x 10 x 2

This workout was one of the best I have had in many many many months. I am done. Tomorrow just some light incline presses and pull ups and dips. I CAN’T Wait!!!!!!!!!

That is all! 🙂

Hello All,

So on Sunday I am going to start my new workout routine. Unfortunately I am sick. So hopefully on Sunday I will be at least 80% so I can get in a good first workout. My bodyweight is 163. Right now I am going to work on Maintaining this body weight. For the next 6 weeks. I do not want to get past 166 in any week I weigh-in.

That is all! 🙂

Hello All,

So check it out. This is what I am going to be working on for my next 6 week Cycle. The volume will increase meaning I need to eat more so I don’t destroy myself.  kcal per day will probably be at 2400. Which is what I need to eat in order to main my weight approximately.  If I am hungry, I will eat. Just to keep it simple. In general there is only 1 heavy day and the rest of the week is moderate workouts. The fifth day is just going to be technique work. If you notice there is much more emphasis on the Upper Body. Every workout day there is some form of back exercise.  I will also squat and deadlift 2x per week vs just 1 time. The focus here will be more back work and pressing movements. There will be very little cardio done through out these 6 weeks. Probably 5-8 minutes of walking on incline. Subject to change.

Day 1 (Heavy Sunday)
High Bar Squat:
4 sets of 6

Bench Press: Going to be doing some Flat Bench Pressing.
4 sets of 6

Sumo Deadlift:
1 set of 6, 6 sets of 1

Barbell Row:
3 sets of 10

Dumbbell Row:
3 sets of 10

Day 2: Extra Work (Moderate Sets of 6-10 reps)
Incline Dumbbell Press:
2 sets of 10

Dips:
3 sets of 12-20

Pull Ups:
65 Reps

Cable Rows:
2 sets of 10

Lat Pulldown:
2 sets of 10

Day 3 
Clean and Press: Clean the weight up, then press for 4 reps. So its really just OHP but cleaning the weight up.
6 sets of 4

Good Morning:
4 sets of 6

RDL:
4 sets of 6

Day 4: Extra Work (Moderate Sets of 6-10)
Incline Dumbbell Press:
2 sets of 10

Dips:
3 sets of 12-20

Pull Ups:
65 Reps

Cable Rows:
2 sets of 10

Lat Pulldown:
2 sets of 10

Day 5  (work at about 80% of Day 1)
High Bar Squat:
6 sets of 4

Bench Press:
6 sets of 4

Sumo Deadlift:
6 sets of 4

Barbell Row:
3 sets of 10

Dumbbell Row:
3 sets of 10

That is all! 🙂