Before I start, I just want to say that this quote above is so awesome, just wanted to get that out there. Anyways, I’m lagging a bit on my workout updates, these results are about a week old, but I’ll catch up so don’t worry. As I mentioned in my last workout post (check the post HERE), I had my very first setback on the squats exercise. Nothing that severe, but enough to take some safety precautions. So to keep it on the safe side I reduced the weight by 5kg (from 100kg to 95 kg), I also changed the reps on each series to 8, 9, 10. Yet another great cycle, with a lot of improvements!
Here’s the entire 9-day cycle #4:
Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week.
THE DEAD LIFT / CHIN UPS
Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.
DEADLIFT
- Warm-Up (Kg): 20 50 60 70 85 – 8 4 4 4 3 (WEIGHT / REPS)
- TopSet: 115 kg – 6 Reps (To Failure) – (+4.54 % )
- OffSet (~10%): 100 kg – 7 Reps – (+5.26 %)
- OffSet (~10%) 90 kg – 8 Reps (+5.88 %)
CHINS
B.W = Body weight (77kg)
- 3 Reps B.W
- TopSet: 4 Reps B.W+ 12.5 kg (+2.5 kg )
- OffSet 6 Reps B.W+5 kg (+5 kg)
Comments about the workout: Nothing to complain about this day, everything went my way and I felt on top. I usually throw my weights on the floor to reduce the load on my back, I didn’t realize that an old lady was doing her workout beside me. I swear, I almost gave her a heart attack, damn happy to dodge that accident.
THE BENCH PRESS / REHAB
Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.
BENCH PRESS
- Warm-Up (Kg): 20 40 45 50 60 – 8 4 4 4 3 (WEIGHT / REPS)
- TopSet: 75 kg – 6 Reps (To Failure) (+7.14 %)
- OffSet (5-10%): 65 kg – 7 Reps (+ 5.26 %)
- OffSet (5-10%) 57.5 kg – 8 Reps (+5.88 %)
TRICEPS
- 1×20 triceps
- 2×10 excentric hanging triceps
REHAB
- No Warm-up
- Shoulder exercises (rotator cuff rehab)
Comments from the workout: Felt pumped and focused a lot on my technique and form. Completed my goals and it felt easy, didn’t even have any problem with my shoulder today.
SQUATS / ARMY PRESS
Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch…
Squats
- Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3 (WEIGHT / REPS)
- TopSet: 95 kg – 8 Reps (To Failure) (-5 %)
- OffSet (5-10%): 90 – 9 Reps (+3 Reps )
- OffSet (5-10%) 80 – 10 Reps ( +10 Reps )
Army Press
- Warm-Up (Kg): 20 20 25 – 6 6 4 (WEIGHT / REPS)
- TopSet: 35kg – 6 Reps (OBS completed 6 reps this week) (+1 Rep)
- OffSet (5-10%): 27.5 – 7 Reps (+1 Rep)
- OffSet (5-10%) 22.5 – 8 Reps (+1 Rep)
Comments from the workout: A very nervous workout since last time it didn’t go as planned. I took my time on the warm up and really focused on my execution. Didn’t feel anything other than a bit of sore shoulders from the bench press workout. Keeping calm and lifting some weights!
Not much left now, got to push through, lets go!
Eat hard, work hard, sleep… hard?
//C
Nice post, I like the routine! Keep up the good work and keep the updates coming.
Thanks for the love and support! Will keep it coming!
Well played. The stretching looks bad ass 🙂
You can feel it working DAT ass…!