2017-12-18 training log

/ hsoi

Ho-lee-crap. Nothing like spending 2.5 hours in the gym.

I mean, on the one hand I love it – there’s worse places ohe could be. On the other, it’s a HUGE amount of work/volume that causes me to be at the gym that long. It’s unreal!

This week is the “peak” of the first mesocycle: the most work, the heaviest weights, working 1/fail, etc.. Next week is deload. Everything’s been going quite well so far, so it’s always been a “1” rating for the sessions, so the weight goes up and the sets do as well.

One thing I’m learning tho is that with properly graduated work, I can withstand a LOT more volume that I thought. But I do think I’m nearing my threshold. For example, as soon as I hit flat DB bench press? I couldn’t. I’ve been doing 90’s all this time but today? I could barely get 6 reps — the preceding 12 work sets of “to failure” just tapped me out hard. I dropped down to 80’s to still get some work in. But yeah, this is crazy. 🙂

I’ve started to jot some notes down about what I’ve learned so far from this different style of training. I’ll share them when I’m done with the whole program because well… my understanding is the next mesocycle is a complete ass-kicker.

In other news, weighed in this morning at 247, so technically that’s down 5# since I started. Not as fast as I want, but I’m seeing other body changes too, so all in all I’m good. I’m looking forward to where things will be when I get to the end of this all.

RP Physique, Mesocycle 1, week 4

  • Incline Wide Grip Bench Press
    • bar x 45
    • 95 x 10
    • 135 x 5
    • 180 x 12
    • 180 x 8
    • 180 x 7
    • 180 x 7
    • 180 x 7
    • 180 x 6
  • Incline Dumbbell Flye
    • 35e x 20
    • 35e x 16
    • 35e x 13
    • 35e x 12
    • 35e x 11
    • 35e x 10
  • Flat Dumbbell Bench Press
    • 90e x 6
    • 80e x 6
    • 80e x 6
    • 80e x 6
    • 80e x 6
  • Barbell Bent Over Row
    • bar x 10
    • 95 x 10
    • 115 x 5
    • 145 x 13
    • 145 x 10
    • 145 x 9
    • 145 x 8
    • 145 x 7
    • 145 x 7
  • Normal Grip Pulldown
    • 110 x 16
    • 110 x 15
    • 110 x 13
    • 110 x 11
    • 110 x 10
    • 110 x 10
  • Dumbbell Side Lateral Raise
    • 20e x 17
    • 20e x 13
    • 20e x 11
    • 20e x 9
    • 20e x 9
    • 20e x 9
  • Slant Board Sit-up
    • 10 x 15
    • 10 x 10
    • 10 x 8
    • 10 x 7
    • 10 x 6