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 authorWeek #7 was an auspicious week for me. It was right near the top of my overhead press capabilities. It was a point where I was really picking up steam in revamping my bicep curl exercises. It was also a time where I was on my last “3-day” week due to scheduling concerns. So, without further ado, on to the hard truths – the numbers:
Day #1:
- Hack Squats – 390lbs x 7 – these are to at least 85 degrees at the knees
- Smith machine bench press – 290lbs x 6
- Smith machine incline bench press – 200lbs x 7
- Seated cabled row – 270lbs x 6 (revisited mid-week with a weight drop – noticed myself rocking)
- Seated calf raises – 230lbs x 5 – LOTS of weight. Lots of work for those reps.
- Seated cabled overhead press – 180lbs x 5 (personal records here all week)
- Cabled crunches – 235lbs x 50 – same as last time, but different stuff mixed in, so not quite the same
- Cabled single-handed bicep curls – 100lbs x 8
- Smith machine trap shrugs – 300lbs x 5 – ever since I reset, I’ve been feeling wicked on this exercise
- Single cabled tricep pushdowns – 100lbs x 7 – change-up coming here. This is an odd exercise for me.
Day #3
- Hack squats – 400lbs x 6
- Smith machine bench press – 290lbs x 8 – note: the next day, I hit the gym and did 300lbs x 5 + 2 for a personal best to prep for Week #8
- Smith machine incline bench – 200lbs x 8
- Seated cabled row – 210lbs x 8 (could have done more, was an adjustment day)
- Seated calf raise – 230lbs x 7
- Seated cabled overhead press – 180lbs x 7
- Cabled crunches - 235lbs x 55 reps – mix of these, kneeling crunches and hanging leg raises
- Single cabled bicep curls – 105lbs x 6
- Smith machine trap shrugs – 300lbs x 7
- Cabled tricep pushdowns – 210lbs x 8 – reset to these as I hit a wall single-handed
Thoughts on the week and progress so far:
If anything, I have to be fair and admit that this is a week where things started to slow down for me. I had to adjust some more weight so that I was lifting correctly everywhere. However, I also hit PRs in my worst areas – triceps, overhead press, and calves. Benching has been surreal of late. I’ve been throwing 1-2 reps at my max weights each day just for giggles and if nothing else it seems to be buoying my progress for me. Benching 300 to start my 8th week was a personal high that I can’t even describe. I also have to admit that reading everyone’s commentary on the MuscleHack fan page has kept me stoked too – you guys and girls rock! Re-adjusting everything is fine with me if it keeps me lifting fine and allows me to progress. There’s no point to lifting too heavy and hurting yourself. I noticed myself rocking some on seated rows and had to drop some.
Week #8 stuff will be up soon – later tonight if I have my way. Lift hard and train smart, MuscleHackers!
Adam
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