w1 – cycle 1

Activity: Weights
Training Partner: NA
Calories intake:   2800
Exercise calories: 358+

Dumbbell Bench Press

Set 1 : 90.0×5 (pb 1rm)
Set 2 : 90.0×4
Set 3 : 80.0×6
Set 4 : 60.0×10
Set 5 : 60.0×10

Barbell Bent Over Row

Set 1 : 90.0×5
Set 2 : 100.0×5 (not happy with form)
Set 3 : 90.0×5
Set 4 : 80.0×8
Set 5 : 60.0×12

Dip

Set 1 : 30.0×5
Set 2 : 30.0×6 (not happy with ROM so dropped weight)
Set 3 : 20.0×6
Set 4 : 10.0×10
Set 5 : 0.0×12

Pullups

Set 1 : 17.5×5
Set 2 : 17.5×5
Set 3 : 17.5×5
Set 4 : 0.0×8
Set 5 : 0.0×7

clean and press

Set 1 : 65.0×1
Set 2 : 70.0×1
Set 3 : 80.0×1

Decline Crunch

Set 1 : 20 Reps
Set 2 : 20 Reps
Set 3 : 20 Reps

Standing Biceps Cable Curl

Set 1 : 50.0×15
Set 2 : 50×15
Set 3 : 50.0×12

Damage: major calf damage

NOTES:  Week one of new cycle. Going to follow this format for a bit. With power i will go 5×3 , 5×5 , 3×5 , 5×1. This session wasn’t too bad. One PB and the rest are about the same. Everything seems loose and feeling good. I did some crunches and curls while waiting for cable cross over. But this dude did every single variation of flyes ever thought about. So after i finished my curls i called it a day. Pretty sure this guy is still doing flyes.

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