Paul Garny 2/25-3/3 Training

2/25-3/3

This weeks training resulted in some strength increases as noted through the logbook. Lose 1.5 lbs throughout the week as well as gained strength. Made some visual improvements as well mainly with vascularity throughout and more protruding abdominal section. Body responding well to current protocol and food.

Logbook:

Feb 25, 2023

Bench Press

135x14

185x12

225x12 +1 rep

135x12

Upper chest fly cable

30x16 Both arms same time

50x14 +10 lbs

60x12

70x9

40x10 ↓

HS Incline Bench Machine

90x16 Weight per side

115x12

125x10

135x8

90x8 ↓

45x12 ↓

Arsenal Fly Laying Back

45x16 Havent hit rhis in like 3 months but WRECKED my december 12th weight log for this

70x11

80x8

45x7 ↓

A. HS Flat Bench Sternum Focus

45x14 Pec separation focus

55x10

60x7

x

B. Dips Machine

108x14

120x12

132x4 Not expecting just 4

84x8

Incline Icarian Chest Press Pin

90x12 30 sec rest FST-7

100x12 This is a shoulder press machine but adjustment of it made it a high angle incline bench

120x12

140x12

160x11

180x9

100x8 ↓ Fucking toast so drop set instead

Feb 27, 2023

A. Rope Pullovers

80x14

100x12

120x10 Failure

130x8

B. Pull Up

10

6

5 5.5

3

Dual Axis Pull-down Cybex

110x14

120x12

130x11

140x10

150x10 Went to failure but wanted to save some for rack pulls

Rack Pulls

90x12 Weight per side of bar. 2 plates

135x10 3 plates

160x10 3.25 plates

180x4 4 plates. Test of strength rather than focusing on hypertrophy for this set. Never hit 4 plates on rack pulls before

Machine Neutral Rows

45x14 Weight per side. Body master machine. 1 plate

90x12 2 plates

135x10 3 plates. Failure

180x8 4 plates. Failure

90x10 ↓ 2 plates. Failure

T-Bar Row Chest Supported Machine

45x14 Terres focus

90x11 Failure. Starting to get fried

115x8 Failure

Feb 28, 2023

A. Cable Curls Flat Bar

50x12

60x12

70x12

80x15

90x12

100x10

110x8

B. Tricep Pushdown Rope

60x12

70x12

80x12

90x12

100x12

110x11

120x9

A. Tricep cross body extensions

40x14

42.5x12

45x10

50x8

30x9

B. Dumbbell Bicep Curl

25x20

30x16

35x12

40x9

0x0

Close Grip Bench Press

70x16 Weight per side. Flat bench machine HS. +2 reps

90x12

115x9

90x8 ↓

45x9 ↓

Preacher Curl Machine

60x20 (Warm up)

80x14

100x12

110x9 ↓

Mar 1, 2023

Shoulder Press Barbell

95x20 (Warm up) +4 reps

135x16 +2 reps

155x12

175x6

Side Lateral Cable

25x16 Free motion cable machine. +2 reps

30x13 +1 reps

35x11 +1 reps

40x10

A. Upright Rows Cable

80x14 (Warm up)

100x12

120x10

140x8

80x8

B. Front Raise Bar

60x14 (Warm up)

70x12

80x10

90x8

x

A. Reverse pec dec flys

100x14

120x12

140x10

160x8

B. Front Raise DB

25x14

30x12

35x10

20x8 Drop set

Lat Raise Rev Drop Sets DB

20x20

25x15 ↓ Failure

30x10 ↓ Failure

20x20

20x15 ↓ Failure

25x10 ↓ Failure

15x20

20x15 ↓ Failure. Some partial reps

25x10 ↓ Failure

15x20

20x14 ↓ Complete mechanical failure

25x8 ↓ Same

FST-7 Shoulder Press Pin Loaded

95x12 Icarian pin loaded. 30 sec rest

105x12

140x12

160x12

180x12

200x10 Failure

220x9 Failure

Mar 2, 2023

Leg Curls

90x20 LF Machine. Old school

120x20

150x14

165x12

Hack Squat

25x14 (Warm up) Tom platz inspire hack squat. Very low stance coming up on my toes to drive from quads. Borderline sissy squat. Weight per side

45x18 Failure

70x14 Failure

80x11 Failure

95x8 Failure

70x8 ↓ Failure

45x8 ↓ Failure

Hip Thrust Dynabody Machine

45x20 (Warm up) Weight per side. Dynabody machine so hugh ROM

90x20

135x16

180x12 Failure

225x9 Failure

Roman Chair Supported Leg Curls

90x12 Dynamic leg curl machine thats plate loaded support

80x10 Less weight means heavier

70x8

Leg Extensions Dynabody

135x16 Plate loaded machine. Loaded one side

180x14

225x12

270x11

225x10 ↓

180x8 ↓

Mar 3, 2023

Icarian Camber Curls Machine

40x16 (Warm up) 45 sec rest between sets

80x14

90x13

100x12

110x11

120x8 ↓

80x8

Tricep Pushdown Rope

70x16 (Warm up)

90x14

110x11

120x8

70x9 ↓

Dumbbell Bicep Curl

25x20 (Warm up)

30x16

35x12

40x10 +1 rep. Time to adjust sets

25x8 ↓

Smith Tricep Press

45x20 (Warm up) Weight per side of bar. Body master smith. Amazing machine. +4 reps

70x16

80x12

90x8

A. Cable Curls EZ Bar

50x12 Fst-7 Finish. No rest between sets

60x12

70x12

80x12

90x10

100x10 +2 reps

120x8

B. Tricep Pushdown Flat Bar

60x12

70x12

80x12

90x12

100x12

110x10

120x10