Thursday, February 10, 2011

Week 5 - Day 4

135lbsx8 | 185lbsx5 | 225lbsx5 | 275lbsx2 | 295lbsx1 | 315lbsx1

Dumbbell Shoulder Press
35lbsx10 | 55lbsx10 | 65lbsx8 | 50lbsx12 | 35lbsx12

Barbell Underhand Rows
135lbsx8 | 135lbsx8

Rack Chins
BWx8 | BWx10

Dumbbell Rows (Lying on Incline)
35lbsx8 | 25lbsx10

Side Lateral Raises (DB)
15lbsx10 | 20lbsx10
Close Grip Lat Pulldown
70lbsx12 | 90lbsx12

Rear Shoulder Flies
60lbsx12 | 40lbsx16

Back Extension
25lbsx12 | 25lbsx12

COMMENTS: Deadlifts have gone up, but I barely managed pulled 315 (my pre-cycle max). So at least its going up. Not sure what happened in the 4 weeks in between (went down). But whatever. If energy was calculated at 100% before going to the gym, I'd say after the deadlifts, I had like 25% left of it. It drained me. With the harsh back pump, pain in the ass to rack the weights, I was drained after this. I'd say it was a good workout tho all around. I skipped 2 or 3 sets and 1 other exercise cause I ran out of time (I thought 1hr 15 mins would be enough). Again school work is getting the better of me. One thing I've learned is that if I was to ever do another cycle, it would be during summer where I have the free time of the world. I've noticed BF% went up a little too. It was steady/same since last week, but now its definitely gone up at least a percent or two. I'm not sure if its water retention, or from being bloated from eating 24/7. I haven't measured weight in a week (forgot scale home), so I'll measure it this weekend.
Also, a comment on the dumbell rows on incline bench, my new top 3 back exercise. You can actually feel your back getting worked (like 100% back). Will be sure to include it in further splits.


  1. loading and deloading the weights with back pumps can be a b*tch. ima try that incline dumbbell rows im kinda getting sick of doing the same exercises so this will be a nice change.

  2. @ Jordan: Yeah i waste so much energy loading and deloading. And I'd def recommend the incline rows.

  3. make sure you eat enough on hdrol

  4. @ Jordan: I definitely am. Eating like 3500+ cals.


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