Brittany's Hypertrophy Training Log Week 1
Brittany Noel Robles' Hypertrophy Training Log
Week 1 Jan 15-20, 2018
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.
Incline Bench Press Normal Grip 65lbs 3x7
High Bar Squat 125lbs 3x7
Barbell Bent Rows 80lbs 3x7
Plank/Side Plank 3x30sec hold
High Bar Squat 125lbs 5x8
Deficit Deadlifts 155lbs 3x7
Arnold Press 25lb DB 3x7
Paused Ab Wheel Rollout 3x10
Kneeling Pushup 15lb 220.127.116.11.10
Barbell Bent Rows 70lbs 3x8
Arnold Press 25lb DB 3x7
V ups 3x20
Deficit Deadlift 155lbs 4x7
Stiff Leg Deadlift 155lbs 3x7
Dumbbell Lateral Raise 12.5lb DB 3x10
Reverse Crunch on a Bench 3x10
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
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.