I'm not your typical bodybuilder. I'm an "IT guy", a car tuner, a model train enthusiast and a PC gamer. I'm also a classic "hardgainer". Ask away with any questions you might have! Read more from this authorAs noted previously, I’m compiling directly from my logs as I’m behind in my writing. My apologies about that.
Day #1:
- Hack squats – 370lbs x 6 (a big jump from the end of week #5)
- Smith bench press – 280lbs x 7 (once at this point, you’re seriously pushing for every rep)
- Smith incline bench press – 190lbs x 5
- Seated cabled row – 260lbs x 7
- Seated calf raises – 220lbs x 6
- Seated cabled overhead press – 175lbs x 7
- Kneeling cabled crunches – 235lbs x 55 (sets of 15)
- Single cabled bicep curls – 100lbs x 5
- Smith machine trap shrugs – 290lbs x 6
- Single cabled tricep pushdowns – 90lbs x 6
Day #3 (again):
- Hack squats – 390lbs x 6 (slower going from here on in, really working those reps now)
- Smith bench press – 290lbs x 5 (the penultimate goal for me so far – it drove me for 1-2 extra reps each day)
- Smith incline bench press – 200lbs x 6 (a HUGE milestone for me, mentally)
- Seated cabled rows – 260lbs x 7
- Standing calf raises – 600lbs x 10 (I had no hope of getting near the seated plate machine anytime soon that day)
- Seated cabled overhead press - 175lbs x 8
- Kneeling cabled crunches – 235lbs x 65
- Single cabled bicep curls – 100lbs x 7
- Smith machine trap shrugs – 290lbs x 8
- Single cabled tricep pushdowns – 100lbs x 6
Points of interest: After this week, overhead presses were entertaining. Cabled bicep curls were DAMN hard to bang out but I managed. Benching was grunting and pushing out every. Last. Damn. Rep. And that’s the way it’s supposed to be! I’m rapidly approaching the point in my progressions where I’ll be using smaller increments to get my gains. As long as I keep progressing, I can’t complain. Progress is progress!
Week #7′s update will be up shortly. Lift hard and train smart, MuscleHackers!
Adam
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