10-20-2014 Workout Log

Today is the first day of Phase 3 for the Clear Muscle Challenge.  This last phase focuses on tapering off.  I will only be lifting 3 times this week and 3 times next week.

Squats

135 x 5, 5 sets

Bench

135 x 5, 3 sets
145 x 5, 2 sets

Deadlift

135 x 5, 5 sets

All exercises were done with max velocity.

10-18-2014 Workout Log

Last workout for Phase 2 of the Clear Muscle Challenge.  The purpose of this phase was to “overreach” and overwork your muscles.  It definitely did this to me as this has been the most sorest I have felt during this program.  Only one phase left and two weeks left in the program.

Squats

135 x 8
185 x 6
225 x 3
275 x 3
300 x 1, 3 sets

Bench

135 x 10
185 x 6
225 x 3
245 x 2
265 x 1, 2 sets
285 x1

Deadlift

135 x 10
185 x 6
225 x 3
275 x 3
300 x 1
305 x 1
315 x 1

10-17-2014 Workout Log

Leg Press

90 x 12
180 x 8
270 x 8
300 x 12, 3 sets

Bench

135 x 8
175 x 12, 3 reps

Dumbbell Shoulder Press*

35 x 10
50 x 8
65 x 12, 3 sets

Reverse Grip Pullups

12 reps, 3 sets

Dips – Superset with pullups

12 reps, 3 sets

Bent Over Row

95 x 8
125 x 12, 3 sets

Hammer Curls

60 x 12, 3 sets

Close Grip Bench – Superset with Curls

115 x 12, 3 sets

10-16-14 Workout Log

Got to the gym late than usual tonight.  Energy level was low, most likely due to hunger.  But I still got work done!

Squat

135 x 8
185 x 12, 3 sets

Deadlift

135 x 8
185 x 12, 3 sets

Bench

135 x 10
175 x 12, 3 sets

Dumbbell Shoulder Press*

35 x 10
50 x 8
65 x 12, 3 sets

Barbell Bent Over Row

95 x 8
125 x 12, 3 sets

Dumbbell Skull Crusher

60 x 12, 3 sets

EZ Bar Curl – Superset with Skull Crusher

60 x 12, 3 sets

*Weight listed is per dumbbell.