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Beaten Paths are For Beaten Men

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Tuesday 28th August

Jacked and Sometimes Tanned

Micro-cycle 3 Week 1 Day 2

Overhead Press 
20kgs 6рХ3п
22.5kgs 6рХ2п

Total: 30 Lifts 

Side Delt Raise 
5lbs 8рХ5п

Total: 40 Lifts 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Lifts 

Front Delt Raise 
5lbs 8рХ5п

Total: 40 Lifts 

Dips Assisted 
84kgs 10рХ5п

Total: 50 Lifts 

Tricep push Downs 
45kgs 8рХ5п

Total: 40 Lifts 

Mini Band Tris 
White Band 25рХ1п

Total: 25 Lifts 

Notes:

 

  • Squat: 1st day of the hypertrophy phase Shoulders and Tris it was. They may look big but they have no firepower and judging by the weights lifted it is pretty evident. But we have to start somewhere so reps of 6-8 as we start. 
     
  • Notes: Micro-cycle 3 Week 1, interesting day think I will feel it tomorrow.

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."

    - OB1



OB1 

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Wednesday 29th August

Jacked and Sometimes Tanned

Micro-cycle 3 Week 1 Day 3

Legs 

Leg Press 
40kgs 8рХ1п
80kgs 8рХ1п
120kgs 8рХ1п
140kgs 8рХ2п

Total: 40 Lifts 

Leg Extension 
4 Plates 8рХ1п
5 Plates 8рХ4п

Total: 40 Lifts 

Hack Squat 
20kgs 8рХ5п

Total: 40 Lifts 

Notes:

 

  • Squat: 2nd day of the hypertrophy phase Legs. Like the shoulders all show and no go. Did leg Press Leg Extension and the Hack Squat 120 lifts to start will add 2-5 reps per week till I get to 20 reps. 
     
  • Notes: Micro-cycle 3 Week 1, a little better than yesterday felt the legs by the time I finished the extensions interesting feeling (DOMS).

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."

    - OB1



OB1 

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Thursday 30th August

Jacked and Sometimes Tanned

Micro-cycle 3 Week 1 Day 4

Back n Bis 

Pull Conventional 
70kgs 5рХ1п
90kgs 5рХ1п
110kgs 5рХ1п

Total: 25 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ2п

Total: 20 Lifts 

Chest Supported Rows 
10kgs 8рХ1п
15kgs 8рХ4п

Total: 40 Lifts 

Lat Pull Downs Fat Bar 
35kgs 8рХ1п
40kgs 8рХ4п

Total: 40 Lifts 

Gunz's Z Bar 
15kgs 10рХ5п

Total: 50 Lifts 

Gunz's Hammer Curls 
15lbs 10рХ5п

Total: 50 Lifts 

Notes:

 

  • Back and Biceps: 3rd day of the hypertrophy. Conventional Pull good mornings and Pull Downs with some Biceps thrown in. 
     
  • Notes: Micro-cycle 3 Week 1, a little better than yesterday DOMS coming in hard today.

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."

    - OB1



OB1 

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Friday 31st August

Jacked and Sometimes Tanned

Micro-cycle 3 Week 1 Day 5

Chest 

Incline Bench Press 
20kgs 6рХ1п
22.5kgs 6рХ1п
25kgs 6рХ1п
27.5kgs 6рХ1п
30kgs 6рХ1п
307.5kgs 6рХ1п

Total: 36 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ2п

Total: 20 Lifts 

Dumb Bell Flyes 
5lbs 8рХ5п

Total: 40 Lifts 

Dumb Bell Press 
25lbs 8рХ1п
35lbs 8рХ1п
40lbs 8рХ1п
45lbs 8рХ1п

Total: 32 Lifts 

Pull Down Abs 
40kgs 5рХ5п

Total: 40 Lifts 

Notes:

 

  • Chest: 5th day of the hypertrophy. Incline which is pretty weak and Flyes and DB Press same as incline. 
     
  • Notes: Micro-cycle 3 Week 1, The end of the 1st week and a what a wake up call weak weak weak DOMS and all sorts of pain going on.

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."

    - OB1



OB1 

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Monday 3rd September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 1 Day 1

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п m/s .59 .55 .49 last week m/s .66 .50 .54
140kgs 3рХ1п m/s .52 .47 .50 last week m/s .45 .47 .52
160kgs 3рХ1п m/s .44 .46 .40 last week m/s .44 .44 .44
170kgs 3рХ1п m/s .30 .35 .37 last week @ 180kgs m/s .33 .33 .33

Total: 18 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п m/s .43 .48 .40 last week m/s .51 .50 .42 
80kgs 3рХ1п m/s .44 .46 .42 last week m/s .34 .34 .27 
90kgs 3рХ1п m/s .40 .37 .28 last week m/s .28 .25 .27 
95kgs 5рХ1п m/s .39 .24 .29 .26 .19 last week @ 100kgs m/s .23 .17 

Total: 17 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п m/s .52 .52 .56 last week m/s .54 .57 .56 
130kgs 3рХ1п m/s .47 .47 .47 last week m/s .43 .41 .46 
150kgs 3рХ1п m/s .40 .29 .28 last week m/s .31 .37 .33 

Total: 12 Lifts

All Lifts 47

Notes:

 

  • Squat: Primary Day Cent C44, 2nd day back repeat of last weeks numbers. A bit wider on the stance all reps above .4 which was a good sign. Did not go to 180 did 170 instead better choice. 
     
  • Press: Comp Bench Overload XL. Last week only managed a double at 100, so this week went to 95 and repped out got 5 reps.
     
  • Pull: C44 Sumo wider stance same as last week speed just a bit slower but will work on this.
     
  • Notes: Micro-cycle 3 Week 1, A good session for 2nd day back technique changes happening.

    Quote for the Month:

    "Fear is Temporary Regret is Forver"

    - Unknown



OB1 
 

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Tuesday 4th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 2 Day 7

Overhead Press 
20kgs 6рХ2п
22.5kgs 6рХ3п

Total: 30 Lifts 

Side Delt Raise 
5lbs 8рХ5п

Total: 40 Lifts 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Lifts 

Front Delt Raise 
5lbs 8рХ5п

Total: 40 Lifts 

Dips Assisted 
84kgs 10рХ5п

Total: 50 Lifts 

Tricep push Downs 
9 Plates 8рХ5п

Total: 40 Lifts 

Mini Band Tris 
White Band 30рХ1п

Total: 30 Lifts 

Notes:

 

  • Squat: 2 week on Shoulders and Tris. Just repeated last weeks numbers and reps, will go up on reps next week and maybe a slight increase in weight. :lifter: 
     
  • Notes: Micro-cycle 3 Week 1, another interesting day.

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1
 

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Wednesday 5th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 2 Day 8

Legs 

Leg Press 
40kgs 8рХ1п
80kgs 8рХ1п
120kgs 8рХ1п
140kgs 8рХ2п

Total: 40 Lifts 

Leg Extension 
4 Plates 8рХ1п
5 Plates 8рХ4п

Total: 40 Lifts 

Hack Squat 
20kgs 8рХ5п

Total: 40 Lifts 

Pull Down Abs 
40kgs 10рХ5п

Total: 40 Lifts 

Notes:

 

  • Legs: hypertrophy phase Legs, repeat of last weeks reps and sets. A bit wary as the DOMs were going for about 4 days after, added in some core work today too.. 
     
  • Notes: Micro-cycle 3 Week 2, Seemed a bit better legs were sore after the workout this week maybe a little pump.:pimp:

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Thursday 6th Septenber

Jacked and Sometimes Tanned

Micro-cycle 3 Week 2 Day 9

Back n Bis 

Pull Conventional 
70kgs 5рХ1п
90kgs 5рХ1п
110kgs 5рХ3п

Total: 25 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 5рХ2п

Total: 20 Lifts 

Chest Supported Rows 
10kgs 8рХ1п
15kgs 8рХ4п

Total: 40 Lifts 

Lat Pull Downs Fat Bar 
35kgs 8рХ1п
40kgs 8рХ4п

Total: 40 Lifts 

Gunz's Z Bar 
15kgs 10рХ5п

Total: 50 Lifts 

Gunz's Hammer Curls 
20lbs 10рХ5п

Total: 50 Lifts 

Notes:

 

  • Back and Biceps: 2 week of the hypertrophy. Conventional Pull good mornings and Pull Downs with some Biceps thrown in. 
     
  • Notes: Micro-cycle 3 Week 2, a little better than last weeks 1st day.

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Friday 7th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 2 Day 10

Chest 

Incline Bench Press 
20kgs 6рХ1п
25kgs 6рХ1п
30kgs 6рХ1п
35kgs 6рХ1п
40kgs 6рХ1п

Total: 30 Lifts 

Dumb Bell Flyes 
10lbs 10рХ5п

Total: 50 Lifts 

Dumb Bell Press 
30lbs 8рХ1п
35lbs 8рХ1п
40lbs 8рХ1п
45lbs 8рХ2п

Total: 40 Lifts 

Cable Flyes Upper 
2 plates 10рХ3п

Total: 30 Lifts 

Cable Flyes Lower 
2 Plates 10рХ3п

Total: 30 Lifts 

Pull Down Abs 
40kgs 8рХ3п

Total: 24 Lifts 

Notes:

 

  • Chest: 8th day of the hypertrophy. Incline which is pretty weak up to 40kgs lol and both Flyes and DB Press same as incline weak. 
     
  • Notes: Micro-cycle 3 Week 2, The end of the 2nd week and a bit better than last week but not by much. Very light DOMs this week 

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Monday 10th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 3 Day 11

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
170kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
97.5kgs 6рХ1п 

Total: 21 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 15 Lifts

All Lifts 47

Notes:

 

  • Squat: Primary Day Cent C44, 3rd day back repeat of last weeks numbers did 2 tops sets. A bit wider on the stance only 1 rep out of 6 below .4 so a good day and better depth too. 
     
  • Press: Comp Bench Overload XL. Last week managed 5 reps @ 95kgs was going to go to a 100 but decided on 97.5kgs got 6 reps will be a 100 next week.
     
  • Pull: C44 Sumo wider stance same as last week speed a lot better and did 2 works sets @ 150kgs.
     
  • Notes: Micro-cycle 3 Week 3, A more productive session overall the emphasis on improving technique.

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Tuesday 11th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 3 Day 12

Overhead Press 
20kgs 6рХ1п
22.5kgs 6рХ1п
25kgs 6рХ3п

Total: 30 Lifts 

Side Delt Raise 
5lbs 8рХ5п

Total: 40 Lifts 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Lifts 

Front Delt Raise 
5lbs 8рХ5п

Total: 40 Lifts 

Dips Assisted 
84kgs 10рХ5п

Total: 50 Lifts 

Tricep push Downs 
8 Plates 12рХ5п

Total: 60 Lifts 

Mini Band Tris 
White Band 50рХ1п

Total: 50 Lifts 

Notes:

 

  • Squat: 2 week on Shoulders and Tris. Went up on the shoulder press by 2.5kgs felt ok still weak and repeated all the other sets and reps from last week. :lifter: 
     
  • Notes: Micro-cycle 3 Week 3, a better day.

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Wednesday 12th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 3 Day 13

Legs 

Leg Press 
40kgs 8рХ1п
80kgs 8рХ1п
120kgs 8рХ1п
160kgs 8рХ2п

Total: 40 Lifts 

Leg Extension 
4 Plates 8рХ1п
5 Plates 8рХ4п

Total: 40 Lifts 

Hack Squat 
20kgs 8рХ5п

Total: 40 Lifts 

Pull Down Abs 
40kgs 10рХ5п

Total: 40 Lifts 

Notes:
 

  • Legs: hypertrophy phase Legs, repeat of last weeks reps and sets. A bit wary as the DOMs were going for about 4 days after, added in some core work today too.. 
     
  • Notes: Micro-cycle 3 Week 3, Acclimatizing to the leg day maybe a better pump.:pimp:

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1

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Thursday 13th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 3 Day 14

Back n Bis 

Pull Conventional 
70kgs 5рХ1п
90kgs 5рХ1п
110kgs 5рХ3п

Total: 25 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 20 Lifts 

Chest Supported Rows 
10kgs 8рХ1п
15kgs 8рХ4п

Total: 40 Lifts 

Lat Pull Downs Fat Bar 
35kgs 8рХ1п
40kgs 8рХ1п
60kgs 8рХ3п

Total: 40 Lifts 

Gunz's Z Bar 
15kgs 12рХ5п

Total: 60 Lifts 

Gunz's Hammer Curls 
20lbs 10рХ5п

Total: 50 Lifts 

Notes:

 

  • Back and Biceps: 3rd week of the hypertrophy. Conventional Pull good mornings and Pull Downs with some Biceps thrown in. 
     
  • Notes: Micro-cycle 3 Week 3, a little better than last week back still weak.

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Friday 14th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 3 Day 15

Chest 

Incline Bench Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ3п

Total: 30 Lifts 

Dumb Bell Flyes 
10lbs 10рХ5п

Total: 50 Lifts 

Dumb Bell Press 
35lbs 10рХ1п
45lbs 10рХ4п

Total: 50 Lifts 

Cable Flyes Upper 
3 plates 10рХ4п

Total: 40 Lifts 

Cable Flyes Lower 
2 Plates 10рХ4п

Total: 40 Lifts 

Pull Down Abs 
45kgs 6рХ4п

Total: 24 Lifts 

Notes:

 

  • Chest: 12th day of the hypertrophy. Incline which is pretty weak up to 40kgs for 3 sets last week 1 set so an improvement also with DB Press flyes the same as last week. 
     
  • Notes: Micro-cycle 3 Week 3, The end of the 3rd week and better than last week little steps. Very light DOMs again this week adaptation 

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Monday 17th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 4 Day 16

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
170kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 6рХ1п 

Total: 21 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 15 Lifts

All Lifts 57

Notes:

 

  • Squat: Primary Day Cent C44, 4th day back repeated last weeks numbers with two top sets. A bit wider on the stance All reps over .4 and depth a lot better. 
     
  • Press: Comp Bench Overload XL. Last week managed 6 reps @ 97.5kgs went to a 100 and got 6. Pretty pleased with this. 
     
  • Pull: C44 Sumo wider stance same as last week speed a lot slower maybe had something to do with the weekends eating.
     
  • Notes: Micro-cycle 3 Week 3, A more productive session over the Squat and bench but deads the food is letting me down.

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Tuesday 18th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 4 Day 17

Overhead Press 
20kgs 6рХ1п
25kgs 6рХ2п
27.5kgs 6рХ21п

Total: 30 Movements 

Side Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Raise 
5lbs 8рХ5п

Total: 40 Movement 

Dips Assisted 
84kgs 10рХ5п

Total: 50 Movements 

Tricep push Downs 
8 Plates 12рХ5п

Total: 60 Movements 

Mini Band Tris 
White Band 60рХ1п

Total: 60 Movements 

Notes:

 

  • Squat: 4th week on Shoulders and Tris. Went up on the shoulder press by 2.5kgs still weak and repeated all the other sets and reps from last week. :lifter: 
     
  • Notes: Micro-cycle 3 Week 4, little steps.

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Wednesday 19th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 4 Day 18

Legs 

Leg Press 
80kgs 8рХ1п
120kgs 8рХ1п
160kgs 8рХ3п

Total: 40 Lifts 

Leg Extension 
4 Plates 8рХ1п
5 Plates 8рХ4п

Total: 40 Movements 

Hack Squat 
20kgs 10рХ5п

Total: 50 Movements 

Pull Down Abs 
45kgs 8рХ5п

Total: 40 Movements 

Notes:

 

  • Legs: hypertrophy phase Legs, repeat of last weeks reps and sets a little movement in the Leg Press 3 top sets. 
     
  • Notes: Micro-cycle 3 Week 3, Acclimatizing to the leg day but still feel the legs after a couple of sets. :pimp:

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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Thursday 20th September

Jacked and Sometimes Tanned

Micro-cycle 3 Week 4 Day 19

Back n Bis 

Pull Conventional 
70kgs 5рХ1п
90kgs 5рХ1п
110kgs 5рХ3п

Total: 25 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 20 Movements 

Chest Supported Rows 
15kgs 8рХ1п
20kgs 8рХ4п

Total: 40 Movements 

Lat Pull Downs Fat Bar 
35kgs 8рХ1п
45kgs 8рХ4п

Total: 40 Movements 

Gunz's Z Bar 
15kgs 12рХ5п

Total: 60 Movements 

Gunz's Hammer Curls 
20lbs 10рХ5п

Total: 50 Movements 

Notes:

 

  • Back and Biceps: 4th week of the hypertrophy. Conventional Pull still tough 5 reps not sure if I am going to get use to this. Good mornings and Pull Downs with some Biceps thrown in. 
     
  • Notes: Micro-cycle 3 Week 3, doms from yesterday:flaming: a little better than last week back still weak.

    Quote for the Month:

    "Fear is Temporary Regret is Forever"

    - Unknown



OB1 

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