It’s week 10 on the program and I’m making strides in the majority of my upper body lifts. Oddly enough, my weight is back to almost 118, so whatever weight I lost is back.
This week is hypertrophy week, one of my favorite kinds of weeks, because the workout is hard, fast, efficient, and fun. My last hypertrophy week was only 2 weeks ago (week eight), so rather than do the exact same routine, I switch it up a bit to keep my muscles guessing.
Here’s one proud moment: for the flat bench press, I’m doing 80 lbs for 3 sets for 10 reps. Going back to my very first week on Hybrid, I could only do 5 reps for 85 lbs for my 5X5 day so I’m doing double the amount of reps for a nearly identical weight for 10 reps and a far shorter rest period.
I’m also stroking the 50 lb DBs for one arm rows for 8 reps, again, a weight that I was only able to do for a 5X5 day. For the body weight exercises (unassisted dips and pullups)
I’m getting fewer than 8 reps (6,5,6 for 3 sets of dips and 6,5,4 for pullups) but I truly value the importance of the body weight exercises and am getting as many as I can with clean form. I see an improvement in lat pulldowns (100 lbs for 3 sets of eight) and bicep curls (12 reps by 45 lbs using the Olympic bar.