Thursday: Pullup day
Monkey swingin wide grip pullups
6,7@BW warmup
5@BW 45 warmup
3,2,2@ BW 90 (Poor form, got the top of my head to the bar, killed the lats though)
6,5,4,4,3 @ BW 45
Normal grip pullup 4x5@ BW
Upright rows 3x8 @ 185
Reverse Pushups 4x6@BW
Hammer Curls 4x8 @ BW
Bench: hit 435, missed 465, close grip 3x8 @ 315; then did bands worked up to 3 minibands and 185; Wide grip 3x20@225 touching high, Military 4@225, 4@185, 3x8@135
Pullups: 4x6 wide grip, 3x8 Side-to-sides, 3x5 Lat shrugs @ BW 135, Close grip 3x8 @BW 45
Reverse Pullups: 4x10
DB Hammer Curl: 3x8@95
You’ll be a sight to behold leaned down
If I can get there. My diet is a B plus at best right now. My work schedule the 2 months before the bet ends, is pretty conducive to getting dialed in though.
Monday was squat day. I slept through my alarm. Squats on thanksgiving now.
Tuesday: Bench day
Close grip bench: 4x4 @ 315
Wide grip Guillotine bench with a pause: 3x8@225
Dips: 4x5 @ BW 90
Pushups: 20,8 and I’m spent
weighed 276 today. Had a few cold ones last night and found out that I now get drunk after 4 drinks, and that it ruins my workout the next day. Did some back and biceps. went light and high reps.
You’re a lightweight whodathunk?! No where near your college numbers I take it?
Ha. yeah. In college I was stronger in the gym and drinking. This summer I was able to drink a case though, but I hadn’t drank since I started my ER rotation, because I was using all my extra time to lift and sleep.
Saturday: Good day in the gym
Bench:
405 3x2
315 10,8,9,7
Military:
185 8,8,7
PUllups:
I did a bunch
DB one arm row: bought my own handles. I think they weigh 12.5 lbs but I’m rounding to 10.
210 1x8
240 1x5
260 1x3
DB hammer curl
10,10,8 @ 100
16,14 @ 45 and I’m spent
Monday: I hate morning squats, plus my knee still hurts from running. I guess I’ll be doing a diet of fish oil and aleve.
Deep squats
12 @ 315
8,7 @ 405
GHR 20,12,10,8
single Leg ext
20,20,20,16,12
Tuesday DE Bench
Bench:
3x5 @ 315 plus miniband
Guillotine Bench
3x10@ 225
DB bench (tried incline but couldnt get the dbs up, I was weak this morning)
3x6 @ 130
1 arm DB Tri Ext
3x10 @ 50
Pushups
26,14,8
Stretching: I’ve been slacking off on stretching cause of time constraints. got around 20 min earlier this morning and got a good stretch in after workout. Felt great.
Thursday:
Various pullups for an hour
hammer curls
Took a week off to study for boards. Done. Back in the gym again
thursday
Wide grip pullups 6x4 @BW 45
triangle 3x6
pushup pullups 3x6
NArrow grip 10,6,5
Reverse pushups
3x10
Hammer curls
3x5 @ 120
3x10 @ 55
Didn’t feel like a great workout, but was short on time and it was early.
Reverse band bench press. Blue bands were unloading about 200 coming off the chest and a lot less up top. Worked up to 635 on the bar for a set of 2. Then worked some dead stop press from the chest without the bands. Total of 16 working sets on bench. Then did pullups and reverse pushups for some high volume. finished with hammer curls.
nice
I’ve noticed you don’t do any deads or deadlift variations. Is that just out of preference or is it because of your back?
Its because I work on feet and sometimes I find myself bending over all day. If I deadlift then it makes for a long day. This was a rough week so I didn’t end up working out. Did some long days.
Saturday:
Bench with chains. Worked up to 405 and a 70lb chain for a single
Boards
Guillotine
Pullups
Swung weights. hit 365 for 5 on bench. missed 405 swinging.
close grip 3x10 @ 225
suspended pushups 6 sets to failure
crucifix rows 4x10
T bar rows 3x10
squats 6@405, 4@455, 3@495
weighed pullups 4x4@BW 45
Widegrip pullups 4x6
Triangles 4x3
Pushuppullups 3x8
Lat rows 4x8@180
Hammer curls 3x8@90
Where’s your weight sitting at now?
weighed this morning and I’m at a steady 276. Work has been keeping me from working out lately. Been doing 15 hr days 5x a week. This ends Jan 1 so I’m looking forward to the new year. So I’ve been getting about 3 workouts a week in. Looking forward to stepping it up next week.
Squats: 1x15 @ 135, 1x12 @ 225, 1x10 @ 315, 1x8 @ 405, 2x3 @ 495, 1x2 @ 525, 1x1 @ 545
Goodmornings: 3x8 @ 275
Pullups, Reverse pushups, shrugs, Hammer curls, Lat pulls