Cycle 10 – 1s Week: BP: 1/4/12

Solid 6-7 hour sleep and possibly an hour nap before work.
Felt decent enough as I left my apartment and slightly better as I arrived at the gym. (6/10)
Still training under fast and I think today is one of those days I should have ate something beforehand.
Energy level dipped slightly as I started doing my rows but didn’t drop any more the rest of the session (5/10).

Still feeling old with my body issues bothering me a bit.
Left Hip still feeling sore and I think it was definitely from a bench press session a while ago.
Left shoulder is sore too and unsure where I got that.
Right wrist is weak and also not sure how I did that.
I know about my right elbow tendinitis and still; is not 100%.

Aside from that I think I actually had a good session!


Body Weight: 167 lbs on 12/30/12

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~13 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minutes Jump Rope

Main Lift:

Bench Press

Warm-up Sets (w/ Fat Gripz Superset with Pull-ups):
BP: 45 x 10
PU: BW x 10

BP: 80 x 5
PU: +10 x 10

BP: 100 x 5
PU: +10 x 10

BP: 120 x 3
PU: +10 x 10

Work Sets (Superset with Pull-ups):
BP: 150 x 5
PU: +10 x 10

BP: 170 x 3
PU: +10 x 10

BP: 190 x 5 (e1RM = 222)

Training Max:
BP: 195 x 1

Weights still feels light.
Left hip started acting out on the 1st work set but didn’t notice it on the 2nd.
Figured out how I hurt my left hip during the top work set.
As I was doing the 5th rep on the top work set I started losing my tightness.
Pulled my left hip area trying to compensate and stopped from there.
I think I could have done 1-2 more reps if I was able to stay tight and not pull my left hip area.

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:
(50% of Training Max)

OHP: 45 x 10
Dips: BW x 10

BBB OHP: 60 x 10
Dips: BW x 8
Rest 1.5 min

BBB OHP: 60 x 10
Dips: BW x 8
Rest 1.5 min

BBB OHP: 60 x 10
Dips: BW x 7
Rest 1.5 min

BBB OHP: 60 x 10
Dips: BW x 7
Rest 2 min

BBB OHP: 60 x 10
Dips: BW x 6

OHP somehow felt much lighter today.
may increase the weight slightly on this.
Still having a hard time doing all the reps on the dips even without the weight added!
Triceps burns starting on the 3rd set.

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 22

Right Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 22

Think Leangains and fasted training has weakened me slightly.
I remember having the ability to do this with more weight and have a more difficult time today.
Still a few extra reps compared to the last time.
But maybe it is due to my body has less that 100% in various joints.

Ab Wheel Rollouts:

5 x 10

30 second rest first 4 rests and then 60 second rest the last set.
Felt difficult today and burns!


Tabata Jump Rope:

Work Sets: 20 secs x 8
Rest: 10 secs /set

Made a few more mistakes than usual today.
Probably my body is just tired.