SpanishFly First Cycle Journal

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this is way too much volume. Instead of stopping at an arbitrary rep of 10 or 12 for 3 sets, take 2 sets straight to failure. Volume doesn’t drive hypertrophy, mechanical tension does. Taking sets to failure maximizes that.

I was getting ready to write something similar. I see a whole lot of 10 and 12 rep sets. Are you just shooting for a certain rep count and just stopping at that number? If you are at rep 10 and can get 5 more reps, you are not going to get much out of your workout and waste a cycle. If you are stopping at 10 and you have more reps in the tank, you need to up the weight!
Oh interesting. I felt like I wasn't giving enough. I do go to failure, I wrote those numbers just as an average. Failure to me = either cannot physically do the rep or I can't complete the rep while maintaining form. I'll add weight and drop a set and see what that looks like. Tracking time under tension is how to grow. I'm slow on the negative for most exercises.

Appreciate the feedback. I've been doing 3-4 sets nearly my whole life, just thought that was correct.
 

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Oh interesting. I felt like I wasn't giving enough. I do go to failure, I wrote those numbers just as an average. Failure to me = either cannot physically do the rep or I can't complete the rep while maintaining form. I'll add weight and drop a set and see what that looks like. Tracking time under tension is how to grow. I'm slow on the negative for most exercises.

Appreciate the feedback. I've been doing 3-4 sets nearly my whole life, just thought that was correct.
3 sets is not an issue but if you are going all out failing on all three sets at 10 is odd. If you were just making up average numbers and wasn't your actual routine, it will be hard to help you maximize your results.
 

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Oh interesting. I felt like I wasn't giving enough. I do go to failure, I wrote those numbers just as an average. Failure to me = either cannot physically do the rep or I can't complete the rep while maintaining form. I'll add weight and drop a set and see what that looks like. Tracking time under tension is how to grow. I'm slow on the negative for most exercises.

Appreciate the feedback. I've been doing 3-4 sets nearly my whole life, just thought that was correct.
And like @BigBaldBeardGuy said volume is pretty high. For example on your push day you have 90+ reps that are heavy on triceps.
 
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Nice idea. I might do the same when I start my first cycle. All the best.
 
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3 sets is not an issue but if you are going all out failing on all three sets at 10 is odd. If you were just making up average numbers and wasn't your actual routine, it will be hard to help you maximize your results.
So I try to fail between 8-12 reps. usually goes fail at 12 fail at 10 fail around 8. So 10 avg, but I see your point and will be more precise when listing my workout.
 

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So less exercises, less set, or both? I've never trained like that and I'm pretty interested.
You have 2 push days a week split the focus up. Do bench and incline bench with 1 triceps accessory. Next push day ohp, dips and a different triceps accessory, just an example. Switch up which compound movement you start with week to week.
Do you have a workout partner? If so forced reps, drops sets, negatives are good ways of upping intensity by pushing past failure. This can also be done without a partner if you use a machine instead of free weights by doing drop sets or rest pause and partials.
 

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If you are pushing intensity high enough and doing flat bench, incline and ohp all in the same day the last movement will suffer as you are cooked by the time you get there. The second movement will even be sub optimal.
 

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Push day 1
Incline bench 2 warm up sets 2 working sets
Flat bench 2 working sets
Cable flys 1 hard set each, decline, incline and neutral. Drop set or rest pause
Cable/ rope triceps push downs 2-3 sets 1-2 through failure

Push day 2
OHP 2 warm up sets and 2-3 working sets.
Side laterals 3 sets and incorporate intensifiers like do 21's or when you hit failure do partials. Slow tempo etc.

Dips, 2 sets if you get more than 10 do weighed dips. If you are doing weighed dips once you hit failure drop the weight and go to failure again.

Front raises/ laterals 2 sets.

Overhead Triceps extension 3sets 1-2 hard sets through failure
 
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Push day 1
Incline bench 2 warm up sets 2 working sets
Flat bench 2 working sets
Cable flys 1 hard set each, decline, incline and neutral. Drop set or rest pause
Cable/ rope triceps push downs 2-3 sets 1-2 through failure

Push day 2
OHP 2 warm up sets and 2-3 working sets.
Side laterals 3 sets and incorporate intensifiers like do 21's or when you hit failure do partials. Slow tempo etc.

Dips, 2 sets if you get more than 10 do weighed dips. If you are doing weighed dips once you hit failure drop the weight and go to failure again.

Front raises/ laterals 2 sets.

Overhead Triceps extension 3sets 1-2 hard sets through failure
I didn't see this until I had already hit the gym today. Here's what I did today

FitNotes Workout - Saturday 15th October 2022

** Flat Barbell Bench Press **
- 135.0 lbs x 10 reps
- 185.0 lbs x 6 reps
- 225.0 lbs x 18 reps
- 225.0 lbs x 6 reps

** Seated Machine Fly **
- 120.0 lbs x 14 reps

** Incline Dumbbell Fly **
- 50.0 lbs x 14 reps
- 65.0 lbs x 9 reps

** Seated Dumbbell Press **
- 40.0 lbs x 16 reps
- 50.0 lbs x 6 reps

** Overhead Press **
- 95.0 lbs x 12 reps
- 95.0 lbs x 9 reps

** Cable Lateral Raise **
- 40.0 lbs x 20 reps
- 60.0 lbs x 16 reps

** Rope Push Down **
- 77.0 lbs x 17 reps
- 88.0 lbs x 13 reps

** Rope Overhead Extension **
- 77.0 lbs x 12 reps
- 77.0 lbs x 11 reps

30min incline treadmill walking.

I was pretty smoked after this. Every set was to failure - couldn't do another rep. I underestimated how many reps I could do in almost every case so I'll adjust weight up next time around. I did have a lot more to give when I got to Triceps then usually (likely because of less volume?) and felt stronger throughout the session. Appreciate the help. I'll keep this strategy of lower volume and try and break things up as you mentioned above.
 
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Sunday 16th October 2022

** Barbell Squat **
- 135.0 lbs x 10 reps
- 185.0 lbs x 6 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 7 reps
- 275.0 lbs x 7 reps

** Barbell Lunges **
- 45.0 lbs x 6 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 6 reps

** Standing Calf Raise Machine **
- 180.0 lbs x 12 reps
- 250.0 lbs x 12 reps
- 300.0 lbs x 11 reps
- 300.0 lbs x 10 reps

** Leg Extension Machine **
- 160.0 lbs x 13 reps
- 160.0 lbs x 14 reps

** Lying Leg Curl Machine **
- 150.0 lbs x 10 reps
- 150.0 lbs x 9 reps

1mi inclined treadmill 2miles walking outside.
Roughly 1hr ocean swimming/treading water
 
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I just realized I forgot to post my initial lab numbers. I'm getting my second set done next week.

E2: 38.9
Test Total: 739
Test Free: 13.7
iGF-1 129

I'm interested to see how those look now.
 
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FitNotes Workout - Saturday 29th October 2022

** Barbell Squat **
- 135.0 lbs x 10 reps
- 225.0 lbs x 8 reps
- 315.0 lbs x 5 reps
- 315.0 lbs x 7 reps

** Barbell Lunges **
- 135.0 lbs x 6 reps
- 135.0 lbs x 7 reps

** Standing Calf Raise Machine **
- 180.0 lbs x 10 reps
- 270.0 lbs x 10 reps
- 340.0 lbs x 12 reps
- 340.0 lbs x 10 reps

** Seated Calf Raise Machine **
- 45.0 lbs x 10 reps
- 115.0 lbs x 11 reps
- 115.0 lbs x 16 reps

** Leg Extension Machine **
- 200.0 lbs x 12 reps
- 200.0 lbs x 16 reps

** Lying Leg Curl Machine **
- 160.0 lbs x 13 reps
- 160.0 lbs x 9 reps

** Straight Leg Rows **
- 80.0 lbs x 10 reps
 
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** Deadlift **
- 135.0 lbs x 8 reps
- 225.0 lbs x 5 reps
- 315.0 lbs x 5 reps
- 365.0 lbs x 5 reps
- 415.0 lbs x 3 reps
- 415.0 lbs x 2 reps

** Barbell Low Back Extension **
- 185.0 lbs x 11 reps
- 235.0 lbs x 12 reps

** Lat Pulldown **
- 160.0 lbs x 15 reps
- 160.0 lbs x 12 reps

** Straight-Arm Cable Pushdown **
- 77.0 lbs x 14 reps
- 77.0 lbs x 15 reps

** Dumbbell Row **
- 70.0 lbs x 15 reps
- 80.0 lbs x 15 reps
- 80.0 lbs x 18 reps

** Dumbbell Curl **
- 35.0 lbs x 11 reps
- 35.0 lbs x 13 reps

** Barbell Shrug **
- 205.0 lbs ladder up to 7
 
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** Flat Barbell Bench Press **
- 135.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 275.0 lbs x 12 reps
- 275.0 lbs x 10 reps

** Overhead Press **
- 95.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 11 reps

** Weighted Dips **
- 70.0 lbs x 10 reps
- 140.0 lbs x 20 reps
- 170.0 lbs x 16 reps

** Dumbbell Upper Chest Fly **
- 30.0 lbs x 12 reps
- 30.0 lbs x 15 reps

** Front Dumbbell Raise **
- 25.0 lbs x 13 reps
- 25.0 lbs x 15 reps

** Dumbbell Overhead Triceps Extension **
- 60.0 lbs x 15 reps
- 60.0 lbs x 13 reps

** Seated Extension Machine **
- 70.0 lbs x 10 reps
- 90.0 lbs x 13 reps
- 90.0 lbs x 15 reps
 
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Fuck, that's a data entry error. I think that was for a different exercise. I only did 70lbs. I'll go fix. Good catch.
70's still awesome! I was wondering if it was a dip machine or something. I was trying to picture somebody doing weighted dips with like 4 plates hanging between their legs lol.
 

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