Cycle 2 – 1s Week: Deadlift & Overhead Press: 12/13/13

Slept for a solid 8.5 hours and could have slept more if my son didn’t wake me up!
Had a quick dinner, walked my dogs, went to work, wlak my dogs again then hot shower to get ready for the gym.
I don’t think I backloaded enough before I went to work (only had a bacon cheeseburger with sweet potato fries and then my protein shake with 20g dextrose) but I somehow felt great after work!
But I did have some Pansit, couple shrimp cocktails and a piece of cake at work …
Maybe it is the amount of sleep I had which I normally don’t get!

I left for the gym feeling good (6/10), started my warm-up sets feeling better (7/10) and finished my deadlifts feeling AWESOME! (10/10)
Energy level steadied at a great level the rest of the session (7/10).
Definitely one of my best training days!

After seeing my spare tire, fully visible during my OHP, I definitely need to cut some body fat before I bulk up again …


Body Weight: 182.8 lbs on 12/2/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 2 hr 10 mins

Fasted Time: ~7 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Power Cleans

Main Lift(s):


Warm-up Sets:
145 x 5
180 x 5
220 x 3

Work Sets:
270 x 5
310 x 3
345 x 6 (e1RM = 414)

Rep Max Set:
270 x 11 (e1RM = 369)

Sets felt light and easy today somehow!
Energy level spiked up as I did my 1st work set (8/10) even more with teh 2nd work set (9/10) and peaked on the 3rd work set (10/10)!
Felt like I could have even done 2-3 more reps on the 3rd work set but didn’t want to tire myself out before the Rep Max set.
Wish I did if I knew it would have made a PR by doing so …
Rep Max set I think could have been more if I gave myself a second to breath between reps.
Still had 1-2 more reps saved even at the pace I was doing them.

Overhead Press:

Warm-up Sets:
45 x 5/5
60 x 5
75 x 5
90 x 3

Work Sets:
110 x 5
125 x 3
140 x 3 (e1RM = 154)

Rest Pause Sets:
110 x 10 (e1RM = 147)
-30 second rest
110 x 4
-30 second rest
110 x 2

Sets felt easy enough still.

Achieved my 3 rep goal for the 3rd work set and felt like I could have done 1-2 more.

But somehow I think as I was keeping my body as tight as possible, I felt this weird soreness by my IT band area …

So didn’t go for a 4th rep in fear I may get a cramp on my right thigh.

Tough reps on the Rep Max set.

Assistance Exercises:

Kroc Rows:

Left Arm:

Warm-up Set: 120x 5
Rep Max Set: 120 x 21

Right Arm:

Warm-up Set: 120 x 5
Rep Max Set: 120 x 21

Still feeling real good (7/10).
Gave it all on the left side before I had to drop the dumbbell.

Stronger on the right side as I felt like I could have done 2-4 more at least if I wanted to.

Barbell Tricep Extension w/ Fat Gripz:

Warm-up Sets:
45 x 5

Rest Pause Sets:
60 x 12
– 30 second rest
60 x 7
– 30 second rest
60 x 5

Still feeling good (7/10).

Only issue is that my elbows was having some slight discomfort as I did these.

Maybe I was doing them too narrow/wide grip?

Toes to Bar:

1 x 11
– 30 second rest
1 x 7
– 30 second rest
1 x 5
– 30 second rest
1 x 5
– 30 second rest
1 x 4

Still feeling good (7/10) and finished off strong!