Bar path got sloppy @ 3rd rep, but I feel overall the form was good.

Shoulder Day (1h 5mins)

Warm up:
65 x 5
75 x 5
95 x 3

Main Lift
105 x 3
125 x 3
135 x 4

Accessory 1
Front and Side Shoulder Raises (Dumbell)
15 x 10
15 x 10
15 x 10

Accessory 2
Barbell Shrugs
135 x 10
135 x 10
135 x 10
135 x 10

Accessory 3
Isolated Dumbell Curl
35 x 10
35 x 10
40 x 10

Accessory 4
Ez-Bar Curl
70 x 8
80 x 8
80 x 8

As usual did pull/chin ups between sets.

Overall workout was ok, shoulders have always been a weak point of mine. I tweaked my back after OHP, I went to go sit down to do Arnold press and felt a really sharp pain down my spine (thoracic region). Pain has pretty much subsided but still no good.

On a good note my adipowers showed up and they fit fucking perfect!!



This post was edited by Lancet_Jade on Jul 22 2014 04:31am

Back is still bothering me =/. Been icing and ibuprofen regulary but very little improvement. Supposed to Deadlift today, gonna take it off though.

stop hyperextending your lumbar segment at the start of every squat rep then

Thanks for tip, will work on that next squat day. Though my back pain isn't located in the lumbar segment, more in the T6 region nor did it start hurting until shoulder day (while sitting down with weights).


Deadlift Day (1h 15mins)

Warm up (beltless):
135 x 5
135 x 5
135 x 3

Main Lift
255 x 3
285 x 3
325 x 6 (390 E1RM)

Accessory 1
Paused Deadlifts (beltless)
225 x 8
225 x 8 (sumo)
225 x 8

Abs
Cable Ab pulldown (rope extension)
50 x 10
50 x 10
50 x 10

Hanging Leg raises (pull-up position)
BW x 5
BW x 5
BW x 5

Side Planks
1min ea side

Foam rolling
5 mins

Didn't plan on deadlifting today but buddy wanted me to help him with his DL form so I was showing him at 135lbs (as to why warm-up is weird) and decided to keep going. My back feels surprisingly better after the workout.

Form was ok I think, few adjustments needed (weight distribution, loading order and slight rounded back towards the latter reps of 325)

Btw I reset stance after every rep.

Been getting lazy on tracking macros, meals pretty much stayed the same though. Gonna get back on track tomorrow!

This post was edited by Lancet_Jade on Jul 24 2014 04:46am

Bench Day (1h20min)

Warm up
100 x 5
120 x 5
135 x 3

Main Lift
165 x 3
195 x 3
215 x 8 (E1RM = 272)

Accessory 1
Pause Bench
155 x 8
155 x 8
155 x 8
155 x 8

Accessory 2
Incline Dumbell Flys
30 x 10
35 x 10
40 x 10
45 x 10

Accessory 3
Weighted Dips
BW x 5
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3

Accessory 4
Tricep Pushdown (cable, v-bar attachment)
100 x 10
115 x 10
130 x 10

Overall it was a good workout! Was shocked I did 215 x 8 times, I tried a slightly wider grip and it felt great.

My whole back is sore from deadlifts two days ago so I thought that might affect my workout but I don't think it did.

Squats tomorrow! Get to try out my oly shoes for the first time!

Weighed in at 196lbs so I'm dropping weight pretty steadily and seeing results in the mirror too.


1294 calories
P: 151g (45%)
C: 105g (32%)
F: 34g (23%)

Still have dinner to eat so will even out macros then.

Gonna go do some laps in the pool later aswell.

EDIT - Hamstrings have been really tight recently, any suggestions? I stretch regularly so I don't think that's the problem.

This post was edited by Lancet_Jade on Jul 25 2014 11:22pm

How do you like those adipowers? Do they have ANY arch support in them? I'm in the market for a new pair but I cant buy unless I know they don't have arch supports lol, that kills my feet and legs.

Haven't really worn them, just to see if they fit.

Gonna wear them tomorrow, I'll lyk!

Do you have flat feet ?

Squat Day (1h 30min)

Warm up (beltless):
Agile 8
115 x 5
135 x 5
165 x 3

Main Lift
205 x 5
235 x 3
265 x 2
225 x 3
265 x 2 (E1RM 282)

Accessory 1
Box Squats
135 x 8
155 x 8
175 x 8

Accessory 2
Leg Extensions
145 x 10
145 x 10
145 x 10

Accessory 3
Box Jumps (BW)
32" x 8
32" x 8
34" x 8
36" x 8
36" x 8

Abs
Hanging Leg Raises
BW x 10
BW x 10
BW x 10

Cable Ab Workout (rope extension)
100 x 10
100 x 10
100 x 10


First squat day with my Adipowers, they felt really good. Depth was a lot easier to obtain and my feet felt like they were glued to the floor.

Overall form was ok, I didn't like how my 265 x 2 felt so I went down to 225 x 3 to work on form then tried 265 again. I need to work on sitting back more and speeding up the eccentric phase.

Had a really fucked up night and didn't sleep very well, but I also think I overestimated my 1rm for squat so going to readjust that after deload week.

Diet was messed up due to the crazy night so didn't track macros.

Will upload video soon.