3/10/2022
SBS Hypertrophy W1 D4
Push Press 3x10 1x12 105lbs
CGBP 3x12 1x14 125lbs
Barbell rows Wide 3x10 1x12 115lbs
Chinups 4x6 @ 5lbs added weight
Lateral raises 20-12-11-7-8-8 with 12.5lbs plates
Barbell curls 16-8-7-5-5-7 55lbs
TB PWR Shrugs 3x8 185lbs
Lyon's Log
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
3/11/2022
TB Black W12 D2.
70 LSS Ski
I shit the bed massively this week when it comes to conditioning but I am planning to get back on track next week I am likely going to keep running black most of the summer or at least until I am done doing this hypertrophy template.
TB Black W12 D2.
70 LSS Ski
I shit the bed massively this week when it comes to conditioning but I am planning to get back on track next week I am likely going to keep running black most of the summer or at least until I am done doing this hypertrophy template.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
3/12/2022
SBS Hypertrophy W2 D1
Zercher SQ 3x9 1x12 162.5lbs
1" Deficit Romanian DL 3x11 1x15 137.5lbs
Fat Gripz BP 3x11 1x15 120lbs
Neutral Grip Pull-ups 5x6 @ 5lbs added weight.
SBS Hypertrophy W2 D1
Zercher SQ 3x9 1x12 162.5lbs
1" Deficit Romanian DL 3x11 1x15 137.5lbs
Fat Gripz BP 3x11 1x15 120lbs
Neutral Grip Pull-ups 5x6 @ 5lbs added weight.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
3/13/2022
AM
TB Black W13 D1
60M LSS Ski
PM
SBS Hypertrophy W2 D2
CGBP 3x9 1x11 142.5lbs
Standing Pin Press 3x11 1x15 65lbs
High Bar SQ 3x11 1x13 152.5lbs
Barbell Rows Wider 3x9 1x13 117.5lbs
Chinups 4x6 @ 5lbs added weight
Lateral Raises 15-9-8-8-8-8 12.5lbs plates.
Barbell curls 13-9-8-9-6-6 57.5lbs
TB PWR Shrugs 4x8 185lbs
AM
TB Black W13 D1
60M LSS Ski
PM
SBS Hypertrophy W2 D2
CGBP 3x9 1x11 142.5lbs
Standing Pin Press 3x11 1x15 65lbs
High Bar SQ 3x11 1x13 152.5lbs
Barbell Rows Wider 3x9 1x13 117.5lbs
Chinups 4x6 @ 5lbs added weight
Lateral Raises 15-9-8-8-8-8 12.5lbs plates.
Barbell curls 13-9-8-9-6-6 57.5lbs
TB PWR Shrugs 4x8 185lbs
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
3/14/2022
TB Black W13 D2
Apex Hills(indoor)
Air Bike Sprint - 30 seconds
Kettlebell swings - 10 W/ 16kg bell
Rest 1.5M
x5
TB Black W13 D2
Apex Hills(indoor)
Air Bike Sprint - 30 seconds
Kettlebell swings - 10 W/ 16kg bell
Rest 1.5M
x5
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
3/16/2022
SBS Hypertrophy W2 D3
Deadlifts 3x9 1x13 257.5lbs
Highbar SQ 3x11 1x15 152.5lbs
Incline BP 3x11 1x15 117.5lbs
Barbell Rows Narrow 3x9 1x13 120lbs
SBS Hypertrophy W2 D3
Deadlifts 3x9 1x13 257.5lbs
Highbar SQ 3x11 1x15 152.5lbs
Incline BP 3x11 1x15 117.5lbs
Barbell Rows Narrow 3x9 1x13 120lbs
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
3/17/2022
SBS Hypertrophy W2 D4
Push Press 3x9 1x11 105lbs
CGBP 3x11 1x11 130lbs
Neutral Chinups 5x6 @ 5lbs added weight
Barbell Rows Wider 3x9 1x12 117.5lbs
TB PWR Shrugs 4x8 165lbs
Lateral Raises 17-13-10-8-8-7 12.5lbs
Barbell Curls 13-10-7-7-6-6 60lbs
I tweaked my right shoulder today push pressing nothing major just temporary pain around the front delt. Last week though it was the levator scapula on the left scapula so, for the time being, I am gonna replace push pressing for more incline benching since weirdly I have never had discomfort or pain doing bench variations. I don't like not doing a movement simply because it causes pain; I would rather figure out the reason and solve it; but in this case, I can't really afford to keep tweaking my shoulder until I figure out the reason since I start work in less than 5 weeks in the meantime I am gonna start doing face pulls on weekly basis.
SBS Hypertrophy W2 D4
Push Press 3x9 1x11 105lbs
CGBP 3x11 1x11 130lbs
Neutral Chinups 5x6 @ 5lbs added weight
Barbell Rows Wider 3x9 1x12 117.5lbs
TB PWR Shrugs 4x8 165lbs
Lateral Raises 17-13-10-8-8-7 12.5lbs
Barbell Curls 13-10-7-7-6-6 60lbs
I tweaked my right shoulder today push pressing nothing major just temporary pain around the front delt. Last week though it was the levator scapula on the left scapula so, for the time being, I am gonna replace push pressing for more incline benching since weirdly I have never had discomfort or pain doing bench variations. I don't like not doing a movement simply because it causes pain; I would rather figure out the reason and solve it; but in this case, I can't really afford to keep tweaking my shoulder until I figure out the reason since I start work in less than 5 weeks in the meantime I am gonna start doing face pulls on weekly basis.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
3/18/2022
TB Black Pro W13 D3
Apex hills(indoor)
Air bike Sprint - 30seconds
16kg Kettle swings - 10
Rest 1.5M
x5
TB Black Pro W13 D3
Apex hills(indoor)
Air bike Sprint - 30seconds
16kg Kettle swings - 10
Rest 1.5M
x5
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
3/19/2022
SBS Hypertrophy W3 D1
Zercher SQ 3x8 1x12 170lbs
1" deficit Romanian DL 3x10 1x15 145lbs
Incline BP 3x10 1x12 122.5lbs
Neutral Grip Pullups 6x6 W/ 5lbs added weight
SBS Hypertrophy W3 D1
Zercher SQ 3x8 1x12 170lbs
1" deficit Romanian DL 3x10 1x15 145lbs
Incline BP 3x10 1x12 122.5lbs
Neutral Grip Pullups 6x6 W/ 5lbs added weight
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
3/20/2022
SBS Hypertrophy W3 D2
AM Session
CGBP 3x8 1x10 147.5lbs
Barbell rows wider 3x8 1x13 122.5lbs
Standing Pin Press 3x10 1x17 67.5lbs
Neutral Grip Chinups 4x4 W/ 10lbs added weight
Highbar SQ 3x10 1x13 157.5lbs
TB PWR Shrugs 5x8 185lbs
Lateral Raises 20-12-9-8-8-7 W/ 15lbs plates
Barbell Curls 15-10-10-6-5-5 60lbs
PM Session
TB Black W14 D1
45M ruck W/ 50lbs for 2.7 miles
SBS Hypertrophy W3 D2
AM Session
CGBP 3x8 1x10 147.5lbs
Barbell rows wider 3x8 1x13 122.5lbs
Standing Pin Press 3x10 1x17 67.5lbs
Neutral Grip Chinups 4x4 W/ 10lbs added weight
Highbar SQ 3x10 1x13 157.5lbs
TB PWR Shrugs 5x8 185lbs
Lateral Raises 20-12-9-8-8-7 W/ 15lbs plates
Barbell Curls 15-10-10-6-5-5 60lbs
PM Session
TB Black W14 D1
45M ruck W/ 50lbs for 2.7 miles
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle