Iron Gardener

Total Workout Time: 1 hour, 10 minutes
Weight: 200lbs

Hip Flexor Stetching (3 minutes) 

Barbell Front Squats (6-8 reps, 3 minute rests)

• 5 x 45lbs
• 3 x 135lbs
• 2 x 165lbs
• 8 x 205lbs (+2reps)
• 8 x 205lbs
• 6 x 205lbs 

Barbell Glute Bridge (6-8 reps, 3 minute rests)

• 6 x 315lbs
• 6 x 405lbs 
• 8 x 495lbs 
• 8 x 505lbs (+5lbs)
• 8 x 505lbs

Dat ass.

Leg Extensions (10-12 reps, 2 minute rests) 

• 12 x 140lbs (+2reps)
• 11 x 140lbs 

Barbell Calf Raise on Power Rack (12-15 reps, 1.5 minute rests)   
Pause at contraction

• 3 x 225lbs
• 12 x 285lbs (+10lbs)
• 12 x 285lbs
• 12 x 285lbs
• 12 x 285lbs
• 12 x 285lbs

Barbell Decline Situp (12-15 reps, 1.5 minute rests)   

• 12 x 115lbs
• 12 x 115lbs

Rating and General Workout Notes

A-. Hit records. Kept rest times pretty consistent. Aesop Rock sent me a 2 hour mix of his music for free. Yesss.

Legend
Working Set
Rep PR
Weight PR

Total Workout Time: 1 hour, 20 minutes
Weight: 201lbs

Barbell Decline Bench Press (6-8 reps, 3 minute rests)
Lightest decline

• 5 x 95lbs
• 5 x 135lbs
• 3 x 185lbs
• 8 x 235lbs (matched)
• 7 x 235lbs 
• 7 x 235lbs 
• 6 x 235lbs 

1-2 reps short of failure. Matched my 8-rep PR from March with room in the tank. 

Yates Row (6-8 reps, 3 minute rests) 

Undergrip strict

• 5 x 135lbs
• 8 x 175lbs (+5lbs)
• 8 x 175lbs
• 8 x 175lbs     
• 8 x 170lbs 

Seated Dumbbell Shoulder Press (10-12 reps, 2 minute rests) 
Unilateral, numbers are LEFT/RIGHT

• 5,5 x 42.5lbs
• 12,11 x 67.5lbs
• 8,12 x 67.5lbs
• 12,12 x 57.5lbs

Pushed too far on the left side in the first set, hurting my second set's numbers. Move third working set's numbers closer.

Parallel-Grip Pull-Up (10-12 reps, 2 minute rests)  

• 5 (Unweighted)
• 12 x 25lbs
• 10 x 25lbs

With the weight gain, these are getting much tougher.

Skullcrusher (12-15 reps, 1.5 minute rests) 
With Super EZ-Curl Bar

• 12 x 85lbs (+5lbs)
• 15 x 75lbs

Should have probably stuck with the 80lbs... but I did it with a couple less-than-perfect reps. 

Super EZ-Curl Bar Curl  (12-15 reps, 1.5 minute rests)   
Strict as possible

• 15 x 90lbs (+1rep)
• 13 x 85lbs 

Seated Machine Cable Fly (12-15 reps, 1.5 minute rests)   
Pause at contraction

• 13 x 70lbs
• 12 x 70lbs

Rating and General Workout Notes 

B+. I have to be way more strict with my rest times. I let it get a little sloppy today. Otherwise, PRs galore. That's probably the best I can hope for after spending three days drinking in Niagra Falls.   

Legend

Rep PR
Weight PR

Total Workout Time: 1 hour, 10 minutes
Weight: 198lbs

Hip Flexor Stetching (3 minutes) 

Front Squats (6-8 reps, 3 minute rests)
Chest variation

• 5 x 45lbs
• 3 x 135lbs
• 2 x 165lbs
• 8 x 200lbs
• 8 x 200lbs
• 8 x 200lbs 

Barbell Glute Bridge (6-8 reps, 3 minute rests)

• 8 x 315lbs
• 6 x 405lbs 
• 3 x 465lbs 
• 8 x 485lbs 
• 7 x 485lbs
• 8 x 485lbs

I could get away with a lot less in terms of warm-ups. For da ladies. 

Leg Extensions (10-12 reps, 2 minute rests) 5,5 x 42.5lbs

• 10 x 140lbs
• 10 x 140lbs 

Barbell Calf Raise on Power Rack (12-15 reps, 1.5 minute rests)   
Pause at contraction

• 12 x 265lbs
• 12 x 275lbs
• 12 x 275lbs
• 12 x 275lbs
• 12 x 275lbs

General Workout Notes

I took out the hamstring curls because I feel like they're doing something horrible to a knee ligiment. Will rethink. 

 

Legend
Working Set
Rep PR
Weight PR

Total Workout Time: 1 hour, 15 minutes
Weight: 198lbs

Shoulder Stetching (3 minutes) 

Weighted Dips (6-8 reps, 3 minute rests)
Chest variation

• 5 (Unweighted)
• 5 x 45lbs
• 8 x 85lbs
• 8 x 90lbs
• 8 x 90lbs
• 8 x 90lbs 

Sternum started feeling very uncomfortable during the rests.

Yates Row (6-8 reps, 3 minute rests) 
Undergrip strict

• 5 x 135lbs
• 8 x 170lbs
• 8 x 170lbs
• 8 x 170lbs   
• 8 x 170lbs 

Seated Dumbbell Shoulder Press (10-12 reps, 2 minute rests) 
Unilateral, numbers are LEFT/RIGHT

• 5,5 x 42.5lbs
• 11,12 x 67.5lbs
• 10,10 x 67.5lbs
• 12,12 x 57.5 

Parallel-Grip Pull-Up (10-12 reps, 2 minute rests)  

• 5 (Unweighted)
• 12 x 25lbs
• 12 x 25lbs

Skullcrusher (12-15 reps, 1.5 minute rests) 
With Super EZ-Curl Bar 

• 12 x 80lbs
• 12 x 75lbs

Last couple reps of each set sucked. 

Super EZ-Curl Bar Curl  (12-15 reps, 1.5 minute rests)   
Strict as possible 

• 14 x 90lbs
• 12 x 90lbs 

Next week, drop the second set down 10lbs. Biceps can't handle the short rest times. 

Seated Machine Cable Fly (12-15 reps, 1.5 minute rests)   
Pause at contraction

• 12 x 60lbs
• 12 x 60lbs

General Workout Notes

Good, strong workout. I have to get used to not pushing myself to failure on the main sets. Shit's tough when that's all you've been doing until now. 


 

Legend
Rep PR
Weight PR