StevieSparkZ Workout Logs

FitNotes Workout - Friday 30th September 2016

Start Time: ~4:30 PM (PST)

Cobra Grips

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Was excited to try my new item from Amazon called "Cobra Grips." They are similar to Versa Grips but much cheaper and seem to be high quality. Amazon has them for a free 1 day shipping if you have Prime. They worked VERY well, the Cobra Grips never chaffed my skin or anything. I was able to hit a PR with 275 where as before, my grip would give out around the 3rd rep.

For the past 2 months, I ONLY double over hand, no mixed grip as I want to bring my grip strength up. It may seem a bit counter intuitive, but I will only use my Cobra Grips when I absolutely have to. Your grip will always give out before your back or legs.

** Conventional Deadlift **
- 135.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 5 reps (With Cobra Grips)
- 275.0 lbs x 4 reps (With Cobra Grips)

** 45° Hammer STR Row Machine **
- 45.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 135.0 lbs x 6 reps

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 120.0 lbs x 8 reps

** Chest Supported Rows **
- 60.0 lbs x 8 reps
- 105.0 lbs x 6 reps
- 130.0 lbs x 6 reps

** Seated Cable Row **
- 70.0 lbs x 8 reps
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps

** Rear Delt Machine Fly **
- 30.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 60.0 lbs x 12 reps
- 75.0 lbs x 12 reps
 
FitNotes Workout - Tuesday 4th October 2016

Start time: ~5:30 AM (PST)

Bench accessories & pre-workout tolerance

Just doing a lot of lighter weight accessory work for the chest, shoulders, and triceps. It felt good, nothing really unusual to report except 1.25 scoops of my C4 Strawberry Margarita pre-workout effects. I did not get any of the itching or stomach pains.

Not sure if digestion is improving from better diet or just tolerance. Probably both.

** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 7 reps

** Flat Dumbbell Bench Press **
- 45.0 lbs x 15 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 10 reps

** Rear Delt Machine Fly **
- 30.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 60.0 lbs x 12 reps
- 75.0 lbs x 12 reps

** Overhead Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 95.0 lbs x 7 reps

** Body Weight Dips **
- 1.0 lbs x 6 reps
- 1.0 lbs x 6 reps
- 1.0 lbs x 6 reps

** Floor Press **
- 45.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 5 reps

** Cable Crossover **
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 32.5 lbs x 8 reps

** Matrix Pec Fly Machine **
- 55.0 lbs x 8 reps
- 70.0 lbs x 8 reps
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 115.0 lbs x 8 reps

** Plank **
- 1.0 lbs x 30 reps
- 1.0 lbs x 30 reps
- 1.0 lbs x 30 reps
- 1.0 lbs x 30 reps
 
FitNotes Workout - Thursday 6th October 2016

Start Time: ~5:20 AM (PST)

Leg day (pull) with more volume and rectus abdominus / psoas release - LOWER BACK PAIN GONE

The usual, got off work at 10 PM and didn't sleep. Had pizza at work and felt bloated as hell. Training was good, and having a "pull leg day" is paying off well. I feel stronger coming out of the hole at the bottom of an ATG high bar pause squat. Lower back pain really subsiding as well. I used an 8 lb slam ball this morning to release the 4 quadrants of my rectus abdominus and psoas area. It made a HUGE difference, I sat on a bus for 4 hours total round trip and there's no lower back pain!

All the foam rolling of the hip flexors, glutes, abs, psoas and etc is really paying off. Definitely will keep up with it and looking to expand my tools. I ordered an ab mat and these "Yoga Tune Up Therapy Alpha Twins" balls. I'll use them to release my abs and psoas.

The psoas muscles are like the "quads" of the spine. They sit at the base and are usually tight from our sedentary society that sits all the time. They are not a surface muscle, so you have to get a bit technical to release and loosen them up. The hip flexors and psoas are almost always the source of lower back pain with most people today.

No more pain is incredible, the liberation is real. Not sure what to do tomorrow, maybe a leg day (push) ? Let's see how I do with heavy high bar squats tomorrow? I'll decide tomorrow, let's see how I feel since I haven't slept since yesterday.

** Lying Leg Curl Machine **
- 80.0 lbs x 20 reps
- 90.0 lbs x 20 reps
- 100.0 lbs x 20 reps
- 110.0 lbs x 20 reps

** Seated Leg Curl Machine **
- 70.0 lbs x 20 reps
- 80.0 lbs x 20 reps
- 90.0 lbs x 20 reps
- 100.0 lbs x 20 reps

** Standing Hamstring Curl **
- 30.0 lbs x 20 reps
- 30.0 lbs x 20 reps
- 40.0 lbs x 20 reps
- 40.0 lbs x 20 reps
- 50.0 lbs x 20 reps
- 50.0 lbs x 20 reps

** Romanian Deadlift **
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 225.0 lbs x 6 reps
- 225.0 lbs x 8 reps
- 245.0 lbs x 6 reps

** Hyperextensions **
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
 
FitNotes Workout - Friday 7th October 2016

Start time: ~ 7:30 AM (PST)

315 omg...

Nothing crazy, I'm tired and got work at 6 AM. It was kind of funny but I rushed my heavier sets on the rack pull. I did everything without the cobra grips and attempted 315 with them on. I couldn't move the weight, so lol @ me.

** Rack Pull **
- 45.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 225.0 lbs x 6 reps
- 275.0 lbs x 4 reps
- 275.0 lbs x 3 reps
- 315.0 lbs x 0 rep

** Rear Delt Machine Fly **
- 30.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 60.0 lbs x 12 reps
- 75.0 lbs x 12 reps

** Hyperextensions **
- 1.0 lbs x 25 reps
- 25.0 lbs x 15 reps
- 25.0 lbs x 15 reps
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps

** Pendlay Row **
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 185.0 lbs x 6 reps

** Chest Supported Rows **
- 60.0 lbs x 8 reps
- 85.0 lbs x 8 reps
- 110.0 lbs x 8 reps
- 135.0 lbs x 8 reps

** Standing Cable Rotation **
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 37.5 lbs x 8 reps
- 37.5 lbs x 8 reps
 
FitNotes Workout - Monday 10th October 2016

Leg day (Push) on Gym Bro National Bench Day (Monday) & Pre-Workout Drinks

Start Time: ~ 5:45 AM (PST)

As you may know, Monday is what most "gym bros" look forward to. While the main commandment of the gym bro is that "everyday is arm day," Monday also remains as the gym bro's primary bench press day. For this reason, I try to work out as early as possible on Mondays. For if I wait too long, the gym bro armies will overwhelm and take over every piece of equipment. Whether or not they use the equipment is not a concern, but occupy it they will.

Everything started off a bit odd and I feel that it is because of the pre-workout drinks that I take. I always feel gassy at the start of my workouts. For this reason, I might try to experiment with drinking BCAAs during workouts. The only thing is that I have to carry around a shaker cup or jug and it makes me feel gym-bro'ish. Something that I wish to avoid but if it helps, then whatever's clever Trevor.

My 4th set on the leg press, I stopped at 7 reps when I intended to do 8. I felt a weird strain in my right quad/hip flexor. No pain after that, but after posting this, I will foam roll this area.

In any case, hope everyone's Monday goes well.

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 245.0 lbs x 5 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 1 rep

** Leg Press **
- 180.0 lbs x 8 reps
- 270.0 lbs x 8 reps
- 360.0 lbs x 8 reps
- 450.0 lbs x 7 reps

** Good Morning **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps

** Hyperextensions **
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
 
FitNotes Workout - Wednesday 12th October 2016

Start Time: ~10:15 AM (PST)

Changing Up Leg Day (Pull) Just a Bit

I'll make it quick cause I wanna eat and go to the works cause it's half past noon now....

A pull leg day (focus on hams for the mams) is really paying off. I noticed that my squats feel smoother along with my deadlifts as well. Last pull leg day, I did not get as sore as I normally did, therefore I switched it up a bit by doing the Romanian deadlifts first. I put the hamstring curls at the end as well, now I did not do standing hamstring curls, I'm not a huge fan.

I also felt pretty tired so I decided to end with 2 sets of something that I never really do, alternating barbell lunges in the rack. It felt odd, but I think I will experiment with it more.

** Romanian Deadlift **
- 135.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps

** Standing Cable Rotation **
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 37.5 lbs x 8 reps
- 37.5 lbs x 8 reps

** Hyperextensions **
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps

** Lying Leg Curl Machine **
- 80.0 lbs x 20 reps
- 90.0 lbs x 20 reps
- 100.0 lbs x 20 reps
- 110.0 lbs x 20 reps

** Seated Leg Curl Machine **
- 70.0 lbs x 20 reps
- 80.0 lbs x 20 reps
- 90.0 lbs x 20 reps
- 100.0 lbs x 20 reps

** Alternating Barbell Lunge **
- 95.0 lbs x 0 rep
- 95.0 lbs x 0 rep
 
FitNotes Workout - Thursday 13th October 2016

Start Time ~ 5:10 AM (PST)

No Sleep with Elbow Pain Oh Lawdy.......

The time is 9:30 PM on a Wednesday night, that's my Friday ladies....or is it? My manager asks me if I can come in from 8 AM to 4 PM tomorrow since somebody is on vacation. I agreed, I can spare a day for some that there OT. Now the thing is, I'm a bit thrown off as I get home because I eat and cannot sleep. I watch videos of various things including political videos on this current election. Let's just say that there's a lot of good stuff if you keep your mind open. That's all I'm gonna say, now onto the workout!

I did some quick mobility work after eating brown rice and egg whites. It's 4:50 AM and I haven't slept so I take a pre-workout ftw. I do bench and feel a bit of pain in my right elbow. The last time that I did bench, I felt my right elbow kind of tweak when I unracked 185 towards the end of my workout performing floor presses. I stretch and roll it some and then hit 155 for the last 2 reps and it was okay. So now I will head to work and research elbow mobility videos after.

Hope everyone's Thursday is going well. If you read all of this, I admire you. If you didn't...well then I kind of admire you I guess.


** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps

** Rear Delt Machine Fly **
- 30.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 60.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 90.0 lbs x 12 reps

** Flat Dumbbell Bench Press **
- 30.0 lbs x 10 reps
- 30.0 lbs x 10 reps

** Rope Push Down **
- 37.5 lbs x 8 reps
- 37.5 lbs x 8 reps
- 37.5 lbs x 8 reps

** 1 Arm Tricep Press down **
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps

** Hanging Leg Raise **
- 1.0 lbs x 10 reps
- 1.0 lbs x 10 reps
- 1.0 lbs x 10 reps
 
FitNotes Workout - Friday 14th October 2016

Back Day Felt Okay

Start time: ~4:15 PM (PST)

Back day, felt pretty good and my digestion is better these days. They are definitely related so I'm happy.

Standard back workout for me, I used this crunch machine and it felt pretty good.

All exercises were done without the aid of my cobra grips.

** Pendlay Row **
- 65.0 lbs x 6 reps
- 65.0 lbs x 6 reps
- 65.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps

** Rack Pull **
- 45.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 225.0 lbs x 6 reps
- 275.0 lbs x 2 reps

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps

** Crunch Machine **
- 90.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 110.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 130.0 lbs x 8 reps
- 140.0 lbs x 8 reps

** Chest Supported Rows **
- 60.0 lbs x 8 reps
- 60.0 lbs x 8 reps
- 105.0 lbs x 8 reps
- 130.0 lbs x 8 reps
- 155.0 lbs x 6 reps
 
FitNotes Workout - Monday 17th October 2016

Start time: 5:22 AM (PST)

Leg Day (Pull, hamstring emphasis)

Felt pretty good overall and didn't take pre-workout. I took a BCAA drink with me but didn't drink much of it. Did not do standing hamstring curl today, but instead added an extra set to hyper extensions. I also didn't use any grip assistance gear for the Romanian deadlifts.

Happy Monday to all.

** Lying Leg Curl Machine **
- 80.0 lbs x 20 reps
- 90.0 lbs x 20 reps
- 100.0 lbs x 20 reps
- 110.0 lbs x 20 reps

** Seated Leg Curl Machine **
- 70.0 lbs x 20 reps
- 80.0 lbs x 20 reps
- 90.0 lbs x 20 reps
- 100.0 lbs x 20 reps

** Romanian Deadlift **
- 135.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 225.0 lbs x 6 reps
- 225.0 lbs x 7 reps

** Hyperextensions **
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps

** Sumo Deadlift **
- 135.0 lbs x 3 reps
 
FitNotes Workout - Tuesday 18th October 2016

Start Time: 9:22 AM (PST)

Hand Pressure and Elbow Pain

My last (2) bench sessions involved pain in the right elbow. Since then, I've felt that pain when posting my right arm on the ground during mobility work.

So I did what I usually did, utilize my resources and went on YouTube to search "elbow pain." I found an Elliot Hulse video in which he told one of his members about "squeezing different fingers." It would then activate different muscles and can prevent different areas from hurting. It makes sense to me, when a weak area is protected, it won't hurt anymore.

I did some mobility work with my light band (10-35 lb red band) and started benching. I felt a bit of pain in my right elbow with 95 lbs on the bar. I decided to really focus on staying tight everywhere especially my hands and I've often heard many big names talk about really squeezing the bar.

I planted my feet well after throwing on a plate on each side for 135. I pressed my shoulder blades one at a time hard into the bench like many power lifters do as well. I then gripped the bar very tightly and squeezed my fingers together. As I unracked the bar, I imagine pushing my shoulders and upper back into the bench so hard that it unracks the weight. As I descend the bar, I tried to "bend" the bar and get my pinkies to touch.

I was very pleased as I felt no pain throughout the flat bench or ANY pressing exercise. I expected the right elbow to hurt, but really focusing on being tight made all the difference.

The next time you bench, really focus on the technique of staying tight and gripping the hell out of the bar. It will feel much better and might even help you hit a bit more weight.

** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 7 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 3 reps
- 205.0 lbs x 3 reps

** Rear Delt Machine Fly **
- 30.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 60.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 90.0 lbs x 12 reps

** Overhead Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 95.0 lbs x 7 reps

** Flat Dumbbell Bench Press **
- 30.0 lbs x 8 reps
- 40.0 lbs x 8 reps
- 50.0 lbs x 8 reps
- 60.0 lbs x 8 reps

** Cable Crossover **
- 27.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 37.5 lbs x 8 reps
 
FitNotes Workout - Sunday 23rd October 2016

Start Time: Don't recall, I'm updating this on the following Tuesday night.

Right Elbow Again....

I was able to bench and overhead press without any elbow pain. However, while doing dips, I had to stop after the 2nd set. I believe it is (2) factors that are causing my right elbow pain. The first is when I forcefully lockout my elbows on the dips. That in combination with me dropping below 90 degrees all contribute to the pain in my right elbow on the dips. I brought a peanut (2 lacrosse balls) on Amazon that I will use at work to perform some SMR on the elbow. I had to stop at 2 sets of dips (I usually do 4 sets) and just did some mobility work.

Luckily, just a nagging pain, nothing serious.

** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 205.0 lbs x 3 reps
- 225.0 lbs x 2 reps

** Rear Delt Machine Fly **
- 55.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 85.0 lbs x 12 reps

** Overhead Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps

** Body Weight Dips **
- 1.0 lbs x 6 reps
- 1.0 lbs x 6 reps
 
FitNotes Workout - Tuesday 25th October 2016

Start Time: ~ 11AM (PST)

Leg Day (Push) Squats and Leg Presses

I woke up at about 9 AM and did some mobility work. Whenever I squat, I tend to do longer warm ups cause I always squat ATG. Yes I know that you don't have to, but for my goals, it is a must. I want to do olympic lifting eventually as well as BJJ again sometime. Pause squatting at the bottom is needed for all of this for optimum performance. For Olympic lifting, you have to be able to go ATG. For BJJ, it is hell on your lower back and you will get into positions where if you lack mobility, it can injure you.

In any case, the workout felt good, but when I was coming out of the hole for 275, it sucked. I felt like I didn't have enough energy. I think I should wake up earlier on squat days and eat.

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 2 reps

** Hyperextensions **
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

** Leg Press **
- 180.0 lbs x 8 reps
- 270.0 lbs x 8 reps
- 360.0 lbs x 8 reps
- 450.0 lbs x 8 reps
- 540.0 lbs x 4 reps
 
FitNotes Workout - Friday 28th October 2016

Start Time: ~ 4 AM (PST)

Fryday Bench

I went to sleep at around 5 AM in the morning and got up around 1 PM. I had intended to work out around 5 AM, but just felt too tired when I got home. In any case, the work out started out well and I felt good through out.
If I want to hit 3 plates on the bench, I have to get my overhead pressing up so I'll start doing more volume with the OHP.

** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 5 reps
- 185.0 lbs x 6 reps
- 185.0 lbs x 7 reps
- 185.0 lbs x 8 reps

** Standing Rope Face Pull **
- 27.5 lbs x 12 reps
- 32.5 lbs x 12 reps
- 37.5 lbs x 12 reps

** Overhead Press **
- 75.0 lbs x 7 reps
- 75.0 lbs x 7 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps

** Decline Hammer Strength Chest Press **
- 90.0 lbs x 7 reps
- 180.0 lbs x 7 reps
- 230.0 lbs x 5 reps
 
FitNotes Workout - Thursday 3rd November 2016

Start time: 6:15 AM (PST)

Comeback From Mini Break Post Halloween

I took a couple of days off and now I'm back. Was thinking of squatting but some bro rolled a bench into the power rack. Even though we have 2 other racks, (without safeties) I just felt like dead lifting. I used no straps and all double over hand. I will continue to double overhand for maybe another month or two.

Once I finished the deadlifts, I then decided to do accessory work for the dead lift. The 70 lbs for the hyperextensions were just me using 2 dumbbels at 35 lbs each.

Hope everyone's Halloween was good.

** Conventional Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 245.0 lbs x 5 reps
- 275.0 lbs x 3 reps
- 275.0 lbs x 1 rep

** Hyperextensions **
- 1.0 lbs x 15 reps
- 70.0 lbs x 10 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps

** Lat Pulldown **
- 70.0 lbs x 8 reps
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 6 reps

** Standing Cable Rotation **
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 32.5 lbs x 8 reps
 
FitNotes Workout - Friday 4th November 2016

Start Time: ~ 8:05 PM (PST)

Fast Frey Dey

Just a quick workout for bench. I had less than 1 hour to workout as my gym closes at 9 PM on Fridays.

All good as I had a great workout.

** Rear Delt Machine Fly **
- 55.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 85.0 lbs x 12 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps

** Overhead Press **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
 
FitNotes Workout - Wednesday 9th November 2016

Start Time: ~ 7:45 AM (PST)

Post Election 2016 Workout - Forgot Teh Leg Press

Meant to throw in the leg press at the end but I didn't.

I haven't done legs in a while, but ultimately felt great.

Holidays are coming up and I am happy, hope you are too thanks.

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps

** Romanian Deadlift **
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 225.0 lbs x 6 reps

** Hyperextensions **
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps
 
FitNotes Workout - Thursday 10th November 2016

Start Time: Been a week, but I recall it being late like with just an hour left so ~9:55 PM (PST) and my gym closes at 11 PM Monday through Thursdays.

The Bro Exercise and Gripping Technique

Recently been staying tight and DEATH GRIPPING the bar, it's made a huge difference I tell you.

** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 7 reps
- 185.0 lbs x 7 reps
- 155.0 lbs x 7 reps
- 135.0 lbs x 7 reps

** Rear Delt Machine Fly **
- 55.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 85.0 lbs x 12 reps

** Overhead Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 95.0 lbs x 5 reps

** Cable Crossover **
- 27.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 37.5 lbs x 8 reps

** Incline Hammer Strength Chest Press **
- 90.0 lbs x 6 reps
- 180.0 lbs x 6 reps
 
FitNotes Workout - Thursday 17th November 2016

Start Time: ~ 8 PM (PST)

Vietnamese Coffee & Deadlifts WTF

Thursday and Fridays are normally my days off, however I agreed to come in Thursday morning at 6 AM to 2 PM. I got off work the previous night at 10 PM, but I didn't sleep. I left work and wanted to play poker and workout. The local Whole Foods had a Vietnamese coffee drink and it's currently 50 minutes past midnight. I STILL feel it ! Probably shouldn't have drank but I can now actually have 2 nights in a row where I don't sleep.

Luckily, I don't work this Friday so it's all good if I decide to do it. Now onto the workout.

I felt my serratus anterior cramp up as I was warming up on the dead lift. I haven't trained in a week and that was the bench workout that I posted above, so it's probably almost 2 weeks that I haven't done any back or deadlifts.

I know that I had intended to do deadlifts with a double overhand and I kept to it...except when I got to the 315 singles. With 3 plates, I had to alternating grip right now so it's okay. I'm still happy with how everything went.

Holidays are coming up soon so I gotta keep a good rhythm and stay with a workout routine or else I am the stuffed turkey.

Hope all is well for everyone though!

** Conventional Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 1 rep
- 315.0 lbs x 1 rep
- 315.0 lbs x 1 rep

** Zercher Squats **
- 45.0 lbs x 5 reps
- 135.0 lbs x 3 reps

** 45° Hammer STR Row Machine **
- 45.0 lbs x 6 reps
- 45.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 180.0 lbs x 6 reps
- 180.0 lbs x 6 reps
- 205.0 lbs x 4 reps
- 205.0 lbs x 4 reps

** Chest Supported Rows **
- 60.0 lbs x 8 reps
- 105.0 lbs x 8 reps
- 150.0 lbs x 6 reps

** Lat Pulldown **
- 70.0 lbs x 8 reps
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 6 reps
 
FitNotes Workout - Friday 18th November 2016

Start Time: ~ 5 PM (PST)

High Volume Pressing

Like the title says, I just decided to do a few pressing exercises but for a lot of sets. Hope everyone has a great weekend!

** Rear Delt Machine Fly **
- 55.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 85.0 lbs x 12 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 7 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 225.0 lbs x 2 reps
- 225.0 lbs x 2 reps

** Overhead Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 2 reps
 
FitNotes Workout - Monday 21st November 2016

Start Time: ~6 AM (PST)

Squattening

This morning it was tough, I felt good, but man when I got up to 275, I had to grind that first rep so I did (2) back off sets with 225. I was thinking of attempting 315 today (lols) but I decided against it. The rest of the workout was just me hitting posterior chain and some obliques.

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 1 rep
- 225.0 lbs x 5 reps
- 225.0 lbs x 3 reps

** Hyperextensions **
- 1.0 lbs x 15 reps
- 25.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps

** Lying Leg Curl Machine **
- 90.0 lbs x 15 reps
- 100.0 lbs x 15 reps
- 110.0 lbs x 15 reps
- 120.0 lbs x 15 reps

** Romanian Deadlift **
- 45.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 185.0 lbs x 8 reps
- 205.0 lbs x 8 reps
- 205.0 lbs x 8 reps

** Standing Cable Rotation **
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 32.5 lbs x 8 reps
 
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