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  1. #16
    OLYMPIAN Puma's Avatar
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    CHEST DAY

    Bench Press 135x10, 185x10, 225x10, 275x5, 275x5, 275x5, 275x4, 275x4, 275 w/ feet on bench x2 (Screwed up my back so badly on yesterday's deadlifts that I could not get my feet on the floor and certainly not closer towards your waist as per O'Hearn's suggestion. I only had my toes on the floor and on the last set I tried feet on the bench which definitely did not help my performance. Hated seeing the numbers go down from last time).


    Incline Bench: 135x10, 185x10, 205x6, 205x6

    Pec Dec: 170x10, 210x10, 250x5 (same weights as last time but I entered wrong numbers in previous journal entry as the numbers on the stack are faded)

    I screwed up on the program a bit as I had to reverse legs and chest when I started to accommodate my previous workouts. Today I saw switching to chest on Day 1 as per the program.

    My other indiscretion was not taking the 2 days off between back and chest as prescribed by the program. Knowing that I'll miss Saturday and Sunday this weekend, I went against the program and paid for it (my shoulder is probably in the gym's lost and found).

    My final screwing up of the program was my utilization of the program charts Mike provides and following the prescribes 2 reps on deadlifts where another article has him saying to start with 4 reps in phase 1 (followed by 3 reps in phase 2 and 2 reps in phase 3). Similarly, the chest chart has 5 reps and the squat chart has 3 reps. As there is quite a bit of variety in the information I could find about the program online, I'm making the executive decision to go 5 reps on everything for phase 1, followed by 4 reps in phase 2 and 3 reps in phase 3. I can always add 2 reps in a phase 4 or just continue with the program in a looser format as Mike does where I'll be hitting 2-5 reps on the powerlifting movements.

    My biggest decision now will be whether or not to try legs tomorrow before my forced 2 days off.

  2. #17
    OLYMPIAN Puma's Avatar
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    Took yesterday off due to overall soreness. First time I had a sore calf and glute from a chest workout. Lower back was sore as well. Was able to squeeze legs in today but only had 45 minutes so had to rush which is not true to O'Hearn's "wait training" methodology.

    Corrected the misinformation that it was supposed to be sets of 3 and brought it up to sets of 5. Stuck with 315 which was not super difficult for 5 reps but, as mentioned, I was rushing plus I wanted to concentrate on replicating Mike's form and also going sans weight belt as he does (yes, despite problematic lower back). Despite Dave's answer to my "Ask Dave" question, I had tried no belt squatting a few weeks back and destroyed my lower back with 315. Surprisingly, with O'Hearn's form I suffered no such discomforts. Not sure if I will dare to try it with the deadlift though.

    Squat: 135x10, 225x10, 275x8, 315x5, 315x5, 315x5, 315x5, 315x5, 315x5, 315x5

    Leg Press 8 plates(total) x10, 10x10, 12x10, 14x10

    Leg Curl 80x8, 100x8, 120x8
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  3. #18
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    mirin those numbers as the kids might say. The problematic lower back? Not so much. Get well soon!

  4. #19
    OLYMPIAN Puma's Avatar
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    Quote Originally Posted by Curt James View Post
    mirin those numbers as the kids might say. The problematic lower back? Not so much. Get well soon!
    Thanks, Curt. My back was better by Sunday so it was not too bad. It rarely bothers me as I'm not restricted from any lifts but that day of deadlift doubles was definitely not good for it.
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  5. #20
    OLYMPIAN Puma's Avatar
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    Monday Night
    CALVES & SHOULDERS

    Calf Presses 10 plates x 50, 14x50-12x25-10x25
    Donkey Calf machine 280x30, stack x30, stack x30
    Seated Calf: 3 plates x50, 4 plates x50- 3 plates x25- 2platesx25- bent calf press 8 plates x20
    Laterals: 20x10, 25x10, 30x8, 35x10, 40x8
    Hammer Military Press: 90(not counting machine)x10, 140x10, 180x6, 180x6, 180x6
    Wide Grip Upright Row: 95x10, 135x8, 135x8
    Rear Delt Rows 90x10, 135x10, 185x10
    Shrug Station: 4 plates (total)x10, 6x10, 8 x10, 10x10, 12x10

    Got to the gym late so I only had 50 minutes before they closed. Quicker pace than last time so not too concerned over comparing numbers though I tried to maintain them to some degree.
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  6. #21
    OLYMPIAN Puma's Avatar
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    Tues Afternoon
    ARMS

    Cheat Barbell Curls : 45x10 75x10, 95x10, 115x6, 115x6, 120x6

    Supinating DB Curls: 30x10, 40x10, 50x10, 50x10

    Cambered Cable Curl : 80x10, 100x10, 1400x10, 140x10

    Hammer Seated Dip: 4 plates totalx10, 6px10, 6p+2/25sx10, 6p+2/25sx10

    Pushdowns with u-bar: 80x12, 100x10, 120x10, 140x10

    Rope Overhead Tricep Extension: 150x10, 175x10, 175x10/150x6 (drop set)


    Tues Night
    ABS & CARDIO
    1 hour LISS on Stepmill (after warm up I kept doing 2 intervals at 3 dots followed by one interval of 2 dots). Cheat meal of Chicken Pot Pie and a Whoopie Pie afterwards made the evening session irelavent.

    First time back on the stepmill in years. Had been doing treadmill and elliptical.

    12006342_10206421155840976_5965952988978156579_n.jpg

    At least being on this with a headset on meant I was not in the weight area having to put up with a gym member who they call "the breather" as he puts much more effort into sound effects and making faces in the mirror over actual working out then proceeds to march around the whole gym between sets. Monday night he was leaving the gym right behind me. I went through the first door with him thanking me but I couldn't resist letting out a big exhale grunt as I opened the second exit door, lol.
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  7. #22
    OLYMPIAN Puma's Avatar
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    Wednesday Afternoon
    BACK

    Deadlift Warm Up: 135x10, 185x10, 225x8, 315x8

    Deadlifts: 365x5, 365x5, 365x5, 365x5, 365x5, 365x5, 365x5 (scaled the weight back to get more reps than last time and concentrate on form to try to go without a belt as O'Hearn does. Not super tough so I'll slowly add more lbs as I progress).

    Pullups: 5 sets of 6

    Hammer Iso Row: 4 plates (total)x10, 6px10, 8px8, 8px8

    Last couple of sets on last couple of exercises had a couple reps that did not make full range of motion but failure is success, right?

    Wednesday late night
    CARDIO
    1 hour elliptical LISS (Level 5 incline and resistance going from 5 to 14. 500 calories without entering body weight).
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  8. #23
    OLYMPIAN Puma's Avatar
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    Thursday Late Night
    CARDIO
    1 hour elliptical LISS (Level 5 incline and resistance going from 5 to 12. 502 calories without entering body weight).
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  9. #24
    OLYMPIAN Puma's Avatar
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    Friday Late Night
    CARDIO
    1 hour elliptical LISS (Level 5 incline and resistance going from 5 to 12. 505 calories without entering body weight).
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  10. #25
    OLYMPIAN Puma's Avatar
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    Saturday Late Night
    CHEST

    Bench Press 135x10, 185x10, 225x10, 275x5, 275x5, 275x5, 275x5, 275x5, 275x4
    Incline Bench: 135x10, 185x10, 205x6, 205x5
    Incline DB Flyes: 30x10, 40x10, 50x10, 60x10, 70x6

    Bench came up a little but still down from the initial PB chest day but this was a quicker pace. Ditto on Inclines. I never do DB chest work so 3rd exercise was a bit awkward at first and needed to do extra sets to find working weight.
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  11. #26
    OLYMPIAN Puma's Avatar
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    Squat: 135x10, 225x10, 275x8, 320x5, 320x5, 320x5, 320x5, 325x5, 335x5, 335x5

    Leg Press 8 plates(total) x10, 10x10, 12x10, 14x10

    Leg Curl 80x8, 100x8, 120x8

    Was going to stick to 320 but I'm adapting to Mike's squat form better than his bench or deadlift form so I moved it up a bit. Still no belt. Back felt fine.
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  12. #27
    OLYMPIAN Puma's Avatar
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    Quote Originally Posted by Puma View Post
    Saturday Late Night
    CHEST

    Bench Press 135x10, 185x10, 225x10, 275x5, 275x5, 275x5, 275x5, 275x5, 275x4
    Incline Bench: 135x10, 185x10, 205x6, 205x5
    Incline DB Flyes: 30x10, 40x10, 50x10, 60x10, 70x6

    Bench came up a little but still down from the initial PB chest day but this was a quicker pace. Ditto on Inclines. I never do DB chest work so 3rd exercise was a bit awkward at first and needed to do extra sets to find working weight.
    Last 2 sets of inclines were actually 225 not 205.
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  13. #28
    OLYMPIAN Puma's Avatar
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    Monday Night
    CALVES & SHOULDERS


    Calf Presses 8 plates x 15, 3 sets of 10px15
    Donkey Calf machine 280x15, 320x15, 400x15
    Seated Calf 2 plates x15, 2 plates x15, 2 plates x15, 2 plates x15

    Laterals (high ROM) 20x15, 25x15, 30x12, 30x10
    Seated Military Press 45x20, 95x12, 135x12, 155x10, 185x4, 185x4, 184x4, 184x5
    DB Upright Row/ Press Outs: 20x10, 25x10, 30x10
    Bent Over Lateral/Ronnie BOL's: 40x10/10. 50x10/10, 60x10/10
    Shrug Station: 4 plates (total)x10, 6x10, 8 x10, 10x10, 12x10
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  14. #29
    OLYMPIAN Puma's Avatar
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    Tuesday Night
    ARMS

    Cambered BB 21s : (counting bar as 25 lbs but not sure) 45x21, 75x21, 85x21
    Cambered BB Curls: 95x10, 115x6, 115x6, 115x6, 115x6, 115x6
    Supinating DB Curls: 30x11, 40x10, 50x10

    Smith Machine Close Grips: 135x10, 225x10, 245x6, 245x10
    DB Skullcrushers: 20x20, 30x10, 40x10, 50x10
    Single Arm Tricep Extension (downward): 40x12, 60x8, 80x8, 80x10

    That was last night's workout and after a shift change resulted in 2 hours of sleep last night, no gym today. The program calls for back tonight and off tomorrow so I will have to switch those. The program calls for 5 on 2 off but due to work, I might have to occasionally vary that but try to keep it the 2 days after back as days off when possible.
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  15. #30
    OLYMPIAN Puma's Avatar
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    09/25/15
    BACK
    10:10pm to 11:13pm

    Deadlift Warm Up: 135x10, 185x10, 225x8, 315x8

    Deadlifts: 365x5, 365x5, 365x5, 385x5, 385x5, 385x5, 395x5 NBPR (No belt PR, lol)

    Widegrip Straightbar Pulldowns: 160x8, 180x8, 200x10, 220x10, 220x10

    T-Bar Row: 2px10, 3px10, 4px8, 4px7


    Getting more used to deadlifting again and weight is starting to creep back up. Still taking the first one off the rack rather than off the floor at least until my lower back grows more accustomed to doing these again. Still not sure if I'll ever switch off as it's the same movement and as I'm not doing any powerlifting meets, I figure I may not want to aggravate my lower back condition. Last couple sets of pulldowns had a little body englsh and last set of T-Bar had a couple reps that did not make full range of motion but again, failure is success, right?
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