Gainzzz of Thrones

6/14/16
Alan Thrall's Dynamic Warm up

Clapping Pushups - 3 x 5

Deadlifts - % based off TM (415)
50% (210) x 3
60% (250) x 3
70% (290) x 3
80% (330) x 3
90% (375) x 3
TM (415) x 1

Military Press - % based off (113)
70% (80) x 3
80% (90) x 3
90% (100) x 3
Tm (113) x 1
Joker Sets
115 (because I can't math) x 3
125 x 2
130 x 2
135 x 2
140 x 1
145 x 1

Barbell Curls - 80 x 10 x 3
Face Pulls (40lb resistance band) 100
 
6/16/16
Thrall's warmup

Squat
70% (205) x 3
80% (230) x 3
90% (260) x 3
TM (290) x 1
Jokers
305 x 1
320 x 1
335 x 1 *35lbs over current max*

Floor Press
50% (118) x 3
60% (140) x 3
70% (165) x 3
80% (190) x 3
90% (213) x 3
TM (235) x 1

Inverted row - 3 x 10

Tricep Rope Pulldowns - 45 x 17, 45 x 15, 45 x 15
 
6/19/16
Thrall's warmup

Deadlifts
290 x 3
330 x 3
375 x 3
415 x 1
Jokers
435 x Failed *

Military Press
55 x 3
68 x 3
80 x 3
90 x 3
100 x 3
115 x 1

*First time I've missed a lift in this training cycle. Disheartened so I went on to presses instead of doing back off sets.*
 
Squats
205 x 3
230 x 3
260 x 3
290 x 1

Floor Press
165 x 3
188 x 3
213 x 3
235 x 1
245 x 2
255 x 1 *

Chinups - 3 x 5

Tricep pushdowns - 35 x 25 x 3

*Five pound increase since last max lift*
 
6/23/16
Alan Thrall's Dynamic Warm up

Clapping Pushups - 3 x 5

Deadlifts - % based off TM (415)
50% (210) x 3
60% (250) x 3
70% (290) x 3
80% (330) x 3
90% (375) x 3
TM (415) x 1*

Military Press -
90 x 3
100 x 3
115 x 1
Joker Sets
125 x 3
130 x 3
135 x 3
145 x 2
155 x 1

Pinwheel Curls - 50 x 10 x 3
Face Pulls (40lb resistance band) 100

*Deadlifts still felt like buttcrack.*
 
6/28/16
*Deload*

Squats
215 x 5 x 5

Floor Press
175 x 5 x 5

*Both lifts based off 75% of Training Max*

Chin ups
3 x 3

Tricep Pushdowns
45 x 12 x 3

*Nothing to failure on chins or pushdowns*
 
7/4/16
Switched programs. I'll be starting the Waterbury Program today. Lifts are based off of 80% of 1RM.

Squats (260) - 10 x 3 - 1 minute rest between sets

B1 - Dips - 4 x 6 (Bodyweight)
B2 - Barbell Row (205) - 4 x 6

C1 - Rope Tricep Pushdowns (50) - 4 x 6
C2 - Barbell Curls (85) - 4 x 6

D - Hanging Leg Raise - 2 x 6

*Workout thoroughly kicked my ass. Gassed out during the Dips and Rows. Had to take a little longer than a minute to recover for the next lift. Almost hurled. Good times. Love the volume. Fun workout.*
 
7/6/16

Bench Press (208) 10 x 3 - 1 minute rest

B1 - Zercher Squats - 135 x 6, 165 x 6, 165 x 6, 165 x 6
B2 - Military Press - 95 x 6, 105 x 6, 105 x 6, 115 x 6

C1 - Stiff Leg Deadlifts - 225 x 6, 275 x 6, 245 x 6, 245 x 6
C2 - Shrugs - 100 x 6, 80 x 6*, 100 x 6, 100 x 6

D - Tricep Pushdowns - 75 x 6 x 2

I'm still feeling out the weights, that's why they go up and down. I'm not used to supersets anymore, and my muscle endurance is lacking. First time doing Zerchers. Not real sure if I'll keep them.

*Sometimes I can't math.
 
I'm probably the number 1 zercher fan boi ... They suck at first but you do get used to them.
 
SexyMahnaz said:
I'm probably the number 1 zercher fan boi ... They suck at first but you do get used to them.
Click to expand...

Now that I've had a day to get over them, I do want to keep them. I have too many problems when trying to do front squats, so I wanted to try Zerchers to get a similar movement. You're right they do suck. I used a yoga mat to pad the bar, cuz there were no style points to gain by going rawdog.
 
7/9/16

Deadlifts (350) 5 x 3*

B1 - Landmine Chest Press - 105 x 6, 115 x 6, 115 x 6, 110 x 6
B2 - Incline Curls - 40 x 6, 40 x 6, 35 x 6, 35 x 6

C1 - One Arm Rows - 105 x 6, 110 x 6, 110 x 6, 110 x 6
C2 - Barbell Calf Raises - 225 x 6, 255 x 6, 275 x 6, 275 x 6

D - Bent Over Shoulder Flys - 35 x 6 x 2

*Got to try out my new Crain powerlifting belt and fell in love with it. Did have a slight moment of panic because it's still new and I couldn't get it off. Also, 5 sets of deadlifts are plenty.
 
7/12/16

Squats (270) - 10 x 3 - 1 minute rest between sets

B1 - Dips - 4 x 6 (Bodyweight)
B2 - Barbell Row (200) - 4 x 6*

C1 - Tricep Pushdowns w/ straight bar (70) - 4 x 6
C2 - Barbell Curls (95) - 4 x 6

D - Resistance Band Pull Aparts - 100

Loving this new routine. Already my endurance went up. I'm counting this as the first true week of the new program.
*Went down 5lbs since 205 was more of a struggle than it should've been. On these sets a little more TUT will be utilized.
 
7/14/16

Floor Press (208) - 10 x 3*

B1 - Bulgarian Split Squat - 60 x 6 x 4
B2 - Military Press - 100 x 6, 115 x 6, 120 x 6, 120 x 6

*Floor press flared up my bicep tendinitis. Worked through the pain for a while, then it got too much to handle. That's the reason I switched Zerchers with BSS. Couldn't hold the bar with my arms.*

Going to hit the arm with some RICE and purchase a compression sleeve.
 
7/17/16

Deadlifts (350) 5 x 3

B1 - Landmine Chest Press - 110 x 6, 122.5 x 6, 122.5 x 6, 120 x 6
B2 - Incline Curls - 40 x 6, 40 x 6, 40 x 6, 40 x 6

C1 - Assisted Pull ups - 4 x 6
C2 - Barbell Calf Raises - 230 x 6, 275 x 6, 315 x 6, 315 x 6
 
7/19/16

Squats
275 x 10 x 3

B1 - Chest Dips - 4 x 6
B2 - Yates Row - 185 x 6, 205 x 6, 210 x 6, 210 x 6 *

C1 - Triceps Pushdown w/ bar - 70 x 4 x 6
C2 - Brobell Curls - 95 x 6, 95 x 6, 100 x 6, 100 x 6

D - Band pull aparts - 50

*Energy levels were pretty high today. Had a lot to do with my woman sending me nudes while I was lifting (Ahhh yeah). Blew through squats and stayed consistent through the rest of the workout. Tried Yates Rows to save my bicep. Squats bothered it more than anything, but it's been iced and ready to move on.*
 
7/22/16

Floor Press
215 x 3, 215 x 3, 215 x 3 - 200 x 3 x 7*

B1 - DB Lunges
60lb 4 x 6 (each leg)
B2 - Military Press
105 x 6, 115 x 6 x 3

*For as high as my energy levels were Tuesday, they were dead today. I figure it was because I hadn't eaten a lot before working out.*

Notes -
Going to take out Floor Presses for this training cycle. Bicep tendinitis is making it too difficult to get the weight up, that's why I lowered the weight. I think I figured out the problem. I was compensating on my left side and wasn't letting the weight down all the way, which was adding stress to the bicep. Once I corrected this, the pain was less, but I'm still going to switch Floor Press with Military Press for a while and let the injury get better.
 
7/24/16

Chinups (BW) - 10 x 3

B1 - Landmine Chest Press - 105 x 6, 115 x 6, 122.5 x 6, 122.5 x 6
B2 - Incline Bicep Curls - 40 x 6 x 4

C1 - Chest-supported Rows - 155 x 6, 165 x 6, 165 x 6, 165 x 6*
C2 - Shrugs - 100 x 6, 95 x 6 x 3

Resistance Band Face Pulls - 40lb tension x 100

*I was reading Juggernaut method and saw Smith refer to chest-supported rows, so I tried them today to give my arm a rest. Very humbling. I thought I'd be pulling over 200, but not even close. I did like them, though. They'll replace my bucket rows while I tend to the bicep.*

Removing deadlifts for this cycle too, or at least until next Saturday.

Tl;dr
She may be addicted to meth, but got damn!

41wpMhcH69L.jpg
 
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