soteyh's worklog

[soteyh]

531 cycle 5 week 2

Bench 85x3 95x3 105x2 85x8,6,5
Bent over rows 70 5,5,5,5,5
Dips 12,12,12,12
Plate loaded seated rows 100 8,8,8,8
Plate loaded lat pull down 80 8,8,8

 

[soteyh]

531 cycle 5 week 3

Squat 115x5 130x3 145x1 105x10
Paused squat 105x5,4
Leg press 5.5 pps 8,8,8
Leg curls 65 8,8,8,8

Wood chops and knee raises

Failed on the second rep of squat at 145, ah well train for another day....

 

[soteyh]

531 cycle 5 week 3, crazy last burst of fire 1 rm workout.

Bench 90x5 100x3 110x1+2 90x5
Dead lift 100x5 125x5 135x1 145x3 150x1 153x1
Ohp 50x5 55x3 60x1 65x1
Bent over barbell rows 70 5,5,5,5,5
Dips 12,12,12,12
Lateral raises 12.5 10,10,10

This is my last 531 workout after being on this for more than a year! Bench was done with a spotter so not sure how much he assisted, prob quite a bit as I certainly didn't expect to crank out 3 reps!

Tomorrow I start on candito , very excited and hope to complete two cycles by the year end...

 

[soteyh]

Candito cycle 1 week 1

Squat 115x6,6,6,6
Deadlift 125x6,6

Knee raise 12,12,12,12
Leg curls 65x8,8,8

I thought this workout would be easy, but was sweating buckets...

 

[soteyh]

Candito cycle 1 week 1

Bench 55x10 75x10 82.5x8 85x6
Rows 50x10,10,8,6
Dumbbell ohp 14 12,12,10,8
Lat pull down 70x12,12;10,8
Lat raises 10x11,11,11
Tricep push down 20x12,12,12

This was today's workout and Tuesday's workout

 

[soteyh]

Candito cycle 1 week 1

Squat 100 8,8,8,8
Deadlift 110 8,8
Leg curls 65 8,8,8

Yesterday's workout

 

[soteyh]

Candito cycle 1 week 1

Bench 87.5x12

Rows 55 10,10,8,6
Dumbbell ohp 14 12,12,10,8
Lat pull down 80 12,12,10,8
Lat raise 10 12,12,12
Triceps cable push down 20 12,12,12
Ab work

Very happy with the bench, as Iwas only expecting to grind out 8 or 10

 

[soteyh]

Candito cycle 1 week 1

Bench 80x10 85x8 90x8
Rows 60 10,8,8
Dumbbell ohp 16 10,8,8
Lat pull down 80 10,8,8
Lateral raise 10 12,12,12
Triceps cable push down 25 10,10,10

 

[soteyh]

Candito cycle 1 week 2

Squat 115x10 117.5x3,3,3,3,3 60sec rest
Deficit dead lift 80 x8,8,8
Leg curls 65 8,8,8
Cable wood chops 12.5 10,10,10

 

[soteyh]

Candito cycle 1 week 2

Bench 80x10 85x8 90x8
Rows 60 10,8,8
Dumbbell ohp 16 10,8,8
Lat pull down 90 10,8,8
Lateral raise 12 10,10,10
Triceps cable push down 25 10,10,10

 

[soteyh]

Candito cycle 1 week 2

Squat 117.5x10
112.5 x3,3,3,3,3,3,3,3,3,3,3

Deficit deadlift 80x8,8,8
Leg curls 65x8,8,8

Hypertrophy day, I survived, just barely!

 

[derrickgyn]

Week 2 is the worst..............

 

[soteyh]

Candito cycle 1 week 3

Squat 125x6,4,5

Deadlift 135 x5,3

Bench 85x10

Went to the strength yard today. Really cool place. Will try to find time to train there more often

 

[soteyh]

Candito cycle 1 week 3

Bench 92.5x6,6,6
Rows 70x6,6,6
Dumbbell ohp 18 x6,6,6
Pull up 6,6,6
Knee raises

 

[soteyh]

Candito cycle 1 week 3

Squat 127.5x5
Deficit dead lifts 80x8,8,8

Trx class

 

[soteyh]

Candito cycle 1 week 3


Bench 95x6,6,5
Rows 70x6,6,6
Dumbbell ohp 20x6,6,6
Pull up 7,7,7

 

[soteyh]

Candito cycle 1 week 4

Squat 127.5x3 130x3 132.5x3
Deadlift 100x8,8,8
Leg extensions 65x8,8,8
Leg curls 65x8,8

 

[soteyh]

Candito cycle 1 week 4

Bench 92.5x3 95x3 100x3
Rows 60x10,10,8,6
Dumbbell ohp 17.5 12,12,10,8
Assisted pull up 4 12,11,8,8
Lateral raise 10 12,12,12
Knee raise 5 12,12

Yesterday's workout

 

[soteyh]

Candito cycle 1 week 4

Squat 132.5x3 137.5x2
Dead lift 142.5x3 147.5x2
Leg curls 65 8,8,8

 

[soteyh]

Candito cycle 1 week 4

Bench 97.5x3 100x4 105x2
Rows 60x10,10,8,6
Ohp dumbbell 18 x 12,12,10,8
Plate loaded lateral pull downs 80x12,12,10,8

Lateral raise 12 x10,10,10
Triceps cable rope push down 25x10,10,10
Cable wood chops