Brittany's Hypertrophy Training Log Week 1

Brittany Noel Robles' Hypertrophy Training Log

Week 1 Jan 15-20, 2018

 

Stats:

Female

Age: 29

Height: 5’4

Weight: 120lbs

 

 

 

Hi Everyone & Welcome To My Training Log!

First off, thank you so much for coming to my page. Here, I will be posting my weekly workouts as well as some photos and videos from my training sessions. This is actually the perfect timing for me to start this training log as I just completed the first week of my new training cycle. I started a RPE based, 5 week (4 weeks of training + 1 week of deload), hypertrophy cycle where I aim to get anywhere from 6-12 reps at RPE 7.

For those of you who do not know what RPE or Rate of Perceived Exertion is, it is a type of training where you perform repetitions based on how the weight feels for that specific exercise. Training at a RPE 7 means I perform repetitions of each exercise until I have about 3 reps left in the tank. (RPE 8 means you perform repetitions until you only have 2 reps in the tank, RPE 9 means you only have 1 rep in the tank, etc. etc.) 

You will notice my training log will say day 1, day 2, day 3, etc, instead of Monday, Tuesday, Wednesday, because as a busy professional there may be a day or two that I cannot go to the gym. In that case I prefer using days so that I do not confuse myself and perform a workout based on the day of the week.

 

 

 

Day 1

Incline Bench Press Normal Grip         65lbs           3x7

High Bar Squat                                      125lbs          3x7

Barbell Bent Rows                                 80lbs           3x7

Plank/Side Plank                                                       3x30sec hold

 

 

 

Day 2

High Bar Squat                                      125lbs           5x8

Deficit Deadlifts                                    155lbs           3x7

Arnold Press                                          25lb DB        3x7

Paused Ab Wheel Rollout                                           3x10

 

 

Day 3

Kneeling Pushup                                    15lb              12.12.12.10.10

Barbell Bent Rows                                 70lbs             3x8

Arnold Press                                          25lb DB         3x7

V ups                                                                            3x20

 

Kneeling-Pushups

 

 

Day 4

Deficit Deadlift                                       155lbs            4x7

Stiff Leg Deadlift                                    155lbs            3x7

Dumbbell Lateral Raise                          12.5lb DB      3x10

Reverse Crunch on a Bench                                          3x10

 

 

 

Day 5

Barbell Walking Lunges                          50lbs             4x10

Incline Bench Press                                 60lbs             3x4 (Reps were to be half of Mondays)

Overhand Pullups                                                          3x4

Dumbbell Later Raise                              12.5lb DB      3x10

One hand over head carry                       30lbs             1x200feet

One hand farmer carry                            50lbs             1x200feet

 

Barbell-Lunge

 

 

 

 

Thoughts about the week:

This week was actually the first time I ever performed the High Bar Squat and really enjoyed it. Although the weight was relatively light, this exercise felt very natural to me. Since I started training, I have always performed the low bar squat and was hesitant when Alex programmed in a high bar squat, but I am excited to see the progress.

Deficit deadlifts were extremely rough! For eight weeks leading up to this cycle, I was performing rack pulls which of course has a decreased range of motion. Now with the increased range of motion of deficit deadlifts, I couldn’t help but feel so weak! I was actually supposed to pull 175lbs but as I warmed up with 135lbs I knew I wasn’t going to be able to pull the 175lbs for at least 6 reps at RPE 7. I decided to decreased the weight to 155lbs and as you could see, I only got 7 reps.

Lastly, I am so happy to have overhand pullups back in my training program as I think it is a great back building exercise and one I truly benefit from!

Stay tuned for week 2! Feel free to comment below and let me know how your training week went.