A Different Breed of Killer

Training Training Logs
41

[quote]Spidey22 wrote:
Damn, awesome Squatting considering the pre-fatigue and not going heavy in awhile. Good shit man. [/quote]

Aww, <3 thanks buddy. Now that these weights are starting to feel easy/comfortable again and with much better form, I can’t wait for what the next few months have in store. Especially with some super awesome things coming - I’m pumped. Although, it’s hilarious that even with 3pps everyone pretty much stops to watch me, it’s going to be awful when I get back up to 4pps +, lol.

42

Okay, nothing much to note here. Kind of a ‘whatever’ arm day, but not bad by any means. Haven’t been feeling terribly creative lately, but just kind of sticking with what I know works right now. Eh. Triceps will always be a strugglebus. Biceps once again felt like they were going to rip out of my skin. Bit more volume today.

*Quick note - Some underlying stress going on at this point, money things, and some potential sourcing issues as I’m getting closer and closer to really needing it to come through. We’ll see.

Arms

[u]V-Pulldown[/u]
130 x 12
130 x 9
100 x 11
90 x 12
50 x 20

[u]One-Hand LF Tricep Extension Machine[/u] (Huge squeezes, will notate times.)
40 x 10 (3 sec negatives,) - 30 x 8 (3 sec negatives) - 20 x 15
(Same as above) 40 x 10 - 30 x 8 - 20 x 15
(All just repped) 40 x 15 - 30 x 10 - 20 x 15

[u]Low-Incline L-Extension - DB Skullcrusher Superset[/u]
20 x 13 (Just Ls)
20 x 11 - 6
15 x 11 - 7

[u]Straight-Bar Pushdowns[/u]
70 x 20 - 50 x 10 - 40 x 12
50 x 20 - 50 x 8bottom half partial / 8top half partial
30 x 50 (yow)

Cable Tricep Stretch

[u]HS Preacher Curls[/u] (Not usually a fan of this, liked it today.)
100 x 4 (3 sec negative,) - 75 x 7, 50 x 8 (3 sec negative, 1 sec sq,) - 25 x 12
75 x 5 (3 sec neg, 1 sec sq,) - 50 x 6 (same as 1st,) - 25 x 10 (1 sec sq)
75 x 7 (1 sec sq,) - 50 x 7 (1 sec sq, 3 sec neg,) - 25 x 10 (1 sec sq)
50 x 10 / 10bottom half partials

[u]High Incline Hammer Curl / Straight-Bar Cable K-Pipe Superset[/u] (3 sec squeezes on all)
35s x 8 / 40 x 10
30s x 6 / 40 x 8
25s x 8 / 30 x 10
(Just Hammer,) 25s x 7 - 15s x 7 - 10s x 7 (wtf)

[u]LF Preacher 21’s[/u]
40 x 21
30 x 21
20 x 30 (10/10/10)

[u]BB Curl[/u]
No weight - Curl to forehead x 12 with a wide grip

Stretch

Stairclimbing.

43

480×640 51.6 KB

As much as I hate to do this, I’ll put this here for my tracking. I am NOT lean and I’m holding a fair amount of water still, obviously. I don’t plan on ever getting any fatter than I am now, but leanness is just not a big priority for me until at least next spring/summer, if even then. I need a lot more size before I need to worry about that again. Last time I got stinking lean I was DYEL.

44

480×640 51.8 KB

And one more. I’m not saying there isn’t fat (there is, a lot,) but the loose skin on my lower back makes my 'handles look much worse than they are. Oh well, proof is in the pudding I guess. w/e

45

A side rant before I continue; it is flattering and awesome how much attention my chest gets everywhere I go. I don’t know, or why, but for some reason I was blessed with some awesome 'netics that make them look sweet I guess. That being said, aside from the “so what ya put up?” questions, as they’re expected, why is it that married women - most of which are attractive, feel the need to come on to me, literally ask to feel my chest, and tell me they wish their boobs were as big as mine? I mean, fuck.

Where’s the single girl love? And, given the exogenously anabolic environment my body is in right now, they probably don’t realize they are playing with rapid brushfire. Normally I can just kind of take the complement and move on okay, but especially last night, as I’m working, this tight little thing wearing yoga pants (19, 20 maybe, and is verified married wtf) comes up to me and is all about them. fffffuuuuuuuuuuuuuuuu. Seriously not humble bragging right now, but goddamn.

Quick notes - took more pre than I should have and got scolded. 3 scoops of Craze, and it wasn’t even that… craze…y. Meh. Besides being REALLY sweaty in the 50 degree weather with a tank top on before I even got to the gym, it was fairly lame. Also: Weights used today were kind of a let-down. Hmm. Oh well.

Good news: Source is cool and good to go. Yes please.

Chest + Front/Medial Delts

[u]Pec Dec Bunch of Sets + Reps Pre-Exhaust Rapeface[/u]
Eh x whatev brah

[u]Incline DB Press[/u]
100s x 5 :frowning: (lockouts)
95s x 4 (lockouts, weird shoulder tucking issue here so I’m not too upset, actually.)
85s x 10 - 55s x 10 (these and below are partials, no lockouts)
75s x 11 - 45s x 12

[u]Lowish Decline Smith[/u] (First two sets 3 second negatives, final 2 just repping.)
2pps x 10
2pps x 7
2pps x 8
2pps x 7 - 1pps x 20

[u]Mid-Incline Cable Flyes to Eye-Level[/u] (30 sec rest between sets)
40 x 10
30 x 10
20 x 10
10 x 20

[u]Shitty Flat DB Presses[/u] (3 sec negatives, 1 second stretch at bottom unless otherwise noted.)
50s x 7
40s x 11
30s x 15
25s x 20 - flye set x 8 (normal tempo for presses.)

Chest Stretch - A good one.

[u]DB Seated Military Presses[/u] (All touch shoulders, no lockout. +reps were all 1second pause on delts, then press.)
60s x 6 + 2
50s x 10 + 5
45s x 12 + 3

[u]Leaning Cable Laterals[/u] (Very strict. Essentially no rest times.)
30 x 12
30 x 10
30 x 8 - 20 x 10

[u]LF Lateral Machine / LF Military Press Machine Superset[/u]
70lateral x 15 - 70press x 12
60lateral x 15 - 60press x 12
50 x 20 (Just laterals from herein)
30 x 30
20 x 30

Stretch

30 minutes of excellent elliptical HIIT

46

Today went well. Keeping short because I’m logging on mobile. Deads are finally starting to feel good today. Neither set was taken to failure though.

[u]One Arm Cable Rows[/u] (Very little rest between sets.)
120 x 8
135 x 6
105 x 10
60 x 15

[u]Conventional Deads[/u]
425 x 4
365 x 8

[u]HS High Row[/u] (3sec negatives, 1 second squeezes.)
3pps x 10
3+25pps x 8
Regular reps
3ps x 14 - 2ps x 10 - 1ps x 20 bottom half partials

[u]V-Grip Pulldowns[/u]
150 x 8
150 x 8
135 x 7 (3 sec neg, 1 sec sq) - 90partial x 8
105 x 9 - 60partial x 10

[u]Assisted Pullups[/u] all dead hang
60overhand x 5
80overhand x 7
120wide x 10
140wide x 10

[u]Kayak Finishers[/u]
40 x 30
50 x 12 w/e

Stretches

[u]Low Incline Rev DB Flyes[/u] No real rest
10 x 20
15 x 15
20 x 10
25 x 15
20 x 15
15 x 20
10 x 20

[u]DB Shrugs[/u] 3 second holds then normal reps
110s x 10 + 6
110s x 8 + 6
100s x 9 + 6
80just reps x 20

30 minutes of stairclimber stuff

Go Pack Go

47

Yaaaaa…you’re strong and big sooooo I’m in

48

[quote]chobbs wrote:
Yaaaaa…you’re strong and big sooooo I’m in [/quote]

Haha, well thanks man, glad to have you aboard. I’m definitely ot either but I’m working on it, at least now I’m not DYEL.

Speaking of DYEL, not according to my body today. I pushed my luck a little too hard, higher volume and higher frequency. Yesterday I got only 1/2 of my normal water intake, and I felt it hard. Nausea was prevalent the entire time too for some reason. When unracking 135 felt heavy… I knew it was going to be a long day. Lower back was the death of me and definitely limited everything I did.

So, the plan over the next two or so weeks is to get a hold of things, give my body some rest and get my body back under control. Continue with low-volume, heavier-lifting oriented ways and work on that before I finish off with a going back to 4 weeks of MD-type workouts with any kind of new strength. Going to lower food amounts down a bit as well. It’ll be sexy.

Legs (Ugh)

[u]Pre-Exhaust Leg Extensions / Seated Leg Curl Supersets[/u] All reps squeezed hard
45le x 50 - 45slc x 30
75 x 50 - 75 x 30
105 x 20 - 105 x 20
60 x 50 - 60 x 30

[u]Back Squats[/u] (Seriously so bad.)
315 x 5 (Low bar)
315 x 4 (High bar)
275 x 6 (Low)

[u]Leg Presses[/u] (Toes off top edge - feet close together. Kept the range slightly shorter than normal to keep the stress off the lower back. I wanted this to be a pure quad exercise only.)
6pps x 40
7pps x 25
8pps x 20
9pps x 15
4pps x 100 lol fuuuuuuuuu

Quad Stretch and pretty much everything stretch

[u]HS Leg Curls[/u]
2pps x 20
1pps x 40
25ps (one-leg) x 30 each
25ps (both legs) x 60 damn

[u]Calf-Extension Machine[/u] (Getting crazy and throwing some DC calves back in.)
3pps x 12

Stretches

[u]Weighted Ab Machine[/u] (All 5 second negatives and big squeeze)
120 x 12
100 x 12
90 x 12

Cardio w/e

49

Well, I can really feel how badly my body needs this slow-down right now, lol. As planned, going on/off/on/off for the next couple days, if a week or so. IDK. Yesterday I slept for like 12 or so hours and could’ve gone longer. Thankfully I’m buying GTA V to keep my mind off lifting tomorrow.

Had an unprecedented MMC today. Was craaaaycray. Nothing too notable, just going intense on days I do lift.

Tris + Bis

[u]V-Pulldowns[/u]
30 x 30
60 x 20
90 x 20
90 x 20
90 x 15 - 50 x ?12? - 40 x 5

[u]Lying DB Skullcrushers[/u]
30s x 12
30s x 12
30s x 10
25s x 10 - drop 15s x 30

[u]Rope Pushdowns - Standing L Extension Superset[/u]
40 x 25 - 15 x 12
40 x 20 - 15 x 8
(Some big nasty drop set happened her but I can’t for the life of me decipher it in my log.)

[u]Flat DB Neutral Grip Presses[/u]
60s x 20
60s x 15

[u]LF Preacher Curls[/u]
100 x 8 (3 sec neg, 1 sec sq)
80 x 8 (" ")
70 x 10 (Normal reps for rest of exercise)
60 x 12 - 40 x 8 - 30 x 5

[u]Preacher DB Hammer Curls[/u] (Strict and slow, towel wrapped around bar.)
35s x 8
35s x 6
(Following set was basically R/P, only time between was alternating arms.)
20s x 20 / 12 / 5

[u]Straight Bar Cable Curls[/u] (Wide/fat grip)
100 x 12
100 x 12
100 x 8

[u]Standing EZ Strict Curls[/u] (Elbows not moving, curl to forehead)
45 x 15 - 30 x 6 - 20 x 10

Painful motherfucking stretches

30 minutes of cardio on an interesting new machine I think I like. A lot.

50

Today was going to be off, but I woke up early, and couldn’t get back to sleep so it was as good of a day as ever to go to the gym. Tomorrow will be off, however.

Nothing too notable today. Things felt good, didn’t want to take anything too “heavy.” (So relative, ugh.) One bad thing - I think because of shipping/issues, I may miss one or two of my EOD schedules with a compound. Ultimately it won’t affect things too severely but just too bad it kind of happened that way. Oh well.

Chest + Front / Medial Delts

[u]Pec Dec[/u]
Stuff x lots of stuff

[u]Low-Incline DB Press[/u] (All bottom 2/3 ROM.)
95s x 8
90s x 9
90s x 7
70s x 13 (Very slow tempo, ow)

[u]LF Press[/u] (With kick-out, normal tempoed reps.)
180 x 15
180 x 13
180 x 12
150 x 18

[u]Low-Incline DB Flyes[/u] (Elbows very far down, “reaching out” far, pause at bottom on all reps.)
35s x 12
35s x 11
30s x 12
25s x 15

[u]Flat DB Dropset[/u] (lololol)
50 x 6 - 35 x 10 - 20 x 20

Extreme Chest Stretch

[u]Seated Military DB Press[/u] (Touch delts on all reps, bottom 1/2 or so ROM. All + reps are 1 second paused on delts.)
55s x 8 + 4
55s x 8 + 3
45s x 16 + 4
45s x 14 + 6

[u]DB Strict Seated Laterals[/u] (Holy ffffuuuu, “reach out” far on all reps. No higher than trap-level to keep traps out of 'em.)
15s x 20
15s x 15
15s x 15
10s x 20

[u]LF Shoulder Press[/u] (Same form as DB presses two up^^.)
70 x 30
50 x 30
30 x 30

[u]LF Lateral Machine[/u] (“Squeeze” delts whole time, 1 second squeeze at top.)
80 x 15
70 x 15
60 x 15
40 x 20
20 x 30

Stretches

Cardio on elliptical.

51

Okay, solid little sesh today. The last few days I’ve been doing some damage control, cutting calories or even a whole meal out of my day. So, while I felt good going in and spent the last few days visualizing the lift, I was curious as how the calorie cut would affect the performance. Zing, it didn’t! I have a great base right now for the next blast which will feature a terrific strength builder, (although I still have like 7 more weeks on this one, lol.) So cool.

BACK

[u]One-Arm Cable Rows[/u] (Literally no rest between any sets other than to adjust weight / switch hands.)
15/30/60/75/90 x All 15 reps and big squeezes.
135 x 6
105 x 10
90 x 10

[u]Conventional Deads[/u] (DOH. All dead-stop obvi. No touch and go for this guy.)
445 x 2
405 x 6

[u]Wide-Grip Row Machine[/u] (3 second negatives, 1 sec squeeze unless noted otherwise.)
210 x 8
210 x 8
210 x 8
210 x 7 - 135 x 8 (reps)
(All just reps) 165 x 12 - 105 x 10

[u]LF Dual Pulldowns[/u]
235 x 12
250 x 8
250 x 8
205 x 12 - 145 x 8

[u]DB Pullovers[/u] (Huge stretches)
50 x 15
50 x 10
40 x 15
40 x 12

[u]V-Grip RP Pulldowns[/u]
105 x 15 / 8 / 6
75 x 20 / 12 / 10

Stretches

[u]Reverse Pec Dec Flyes[/u]
30 x 20
45 x 15
60 x 15
75 x 15
60 x 15
45 x 15
30 x 15

[u]HS Shrugs[/u]
4pps x 12 (3 second holds)
4pps x 15 (Rep)
4pps x 8 (3 second holds)
4pps x 20 (Reps, not all great.)

30 minutes of fun new cardio machine.

52

Definitely a good day / bad day hybrid. Yesterday I was out and about with friends and tragically did not drink enough water. Felt it today - only barely got sweaty and mouth was bone-dry. Even after drinking almost a gallon of water by the end of my workout my need to pee was far less than it normally was.

Another note - I have something where I don’t have the best bloodflow to my appendages and stuff. Combining that with a shitload of blood in my upper legs and I’m having my legs fall all sorts of asleep through the workouts.

  • Squats are out for a while. Deads are staying but I’m now seeing “chasing numbers” start to creep - I’m going to squat sporadically but next week will be squatless.

Legs

[u]Leg Extension - Seated Leg Curl Supersets[/u] (I forgot to log most of this down, it was nothing crazy.)
30 x 50 - 30 x 30
60 x 50 - 60 x 20
90 x 20 - 90 x 20
120 x 12? - 120 x 15? (And I did drop sets on each going 1/3, then the last 1/3. Don’t remember reps - but lots.)

[u]A2G Squats[/u]
Highbar 345 x 1
Highbar 315 x 4 (No)
Lowbar 225 x 10 (3 second negatives, no lockout)
Lowbar 225 x 10 (Same as above.)

[u]Hack Squats[/u] Worst. Decision. Ever. These are notoriously bad with my lower back but I wanted to try a much higher feet position than I had before. Still nope. These just blew. Hopped off quickly.
3+10pps x 8 (3 sec negative, no lockout)
3+10pps x 8 (Same) - 2+10pps x 8 (Same) - 1+10pps x 15 (Rep)

[u]Lying Leg Curl - LF Leg Press Machine Superset of fffuuuuuuu[/u]
90 x 20 - 395 x 50 (Stack herein)
90 x 20 - Stack x 50
90 x 20 - Stack x 50
90 x 15 - 60 x 8 - 30 x 8bottom-8top-8full
395 x 50 - 275 x 50 - 135 x 100 (noooo)

Hammie Stretches + 25 for extra height x 2 min each leg
Quad Stretch

[u]DC Leg Press Calf Extensions[/u]
3pps x 12
(Normal reps)
3pps x 25
3pps x 20
3pps x 15

[u]Lying Leg Lifts[/u] (Strict, hands up, feet together and toes pointed down.)
x 20
x 15
x 15 - Hands tucked x 15

30 minutes of interval elliptical, but not necessarily HIIT intervals.

53

Calves were silly veiny in the workout. This was much later, after cardio and stuff. Still looking decent despite retarded left calf.

Edit: Wtf? No idea why this got turned upside down.

54

Got to sleep waaay too late last night (GTA V and catching up on Breaking Bad, yeah,) so when I woke up this morning I gave serious thought to just going back to sleep but nah. Eventually got in the zone and had a pretty nice day. A fair amount of volume today, but the MMC was on-point. Got it done in just under an hour.

Arms

[u]Rope Pushdown / Rope Curls Superset[/u] (Essentially no rest.)

  • A lot of warmup sets with high reps -
    100 x 10 - 110 x 15
    80 x 15 - 120 x 12
    70 x 11 - 100 x 12
    50 x 20 - 70 x 15

[u]Flat DB Skullcrusher Extensions - EZ Bar Preacher Curls[/u]
30s x 14 - 85 x 6 (3 second negatives)
30s x 12 - 70 x 8 (3 second negatives)
30s x 12 - 70 x 8 (Same)
(DB Skulls) 30s x 10 - 15s x 10
(Ez Preach) 80 x 8 - 25 x 8bottom half partial - 8 full

[u]LF Dips - LF Preachers[/u]
150 x 15 - 70 x 12 (3 second negative)
150 x 15 - 60 x 10 (Same)
105 x 20 - 70 x 15 (Constant tension for both of these sets.)

[u]V Pushdowns[/u] (One giant set, notated like it is for convenience.)
70 x 20 (3 second negatives)
60 x 10 (normal reps)
40 x 10 (3 second negatives)
30 x 10 (normal reps)

[u]Straight Bar Cable Curls[/u] (Done like 21s - bottom half, top half, full)
50 x 10 / 10 / 10
50 x 10 / 10 / 10

Stretches

30 awful, awful minutes of stair climbing.

55

Solidly acceptable day today. Not much to note.

Chest + Front/Medial Delts

[u]Pec Dec[/u]
Some x lots

[u]Incline DB Presses[/u] (No lockouts on any set, bottom 3/4 ROM.)
100s x 8
100s x 5 ( :frowning: Left shoulder issue)
80s x 13
80s x 8 - 55s x 6

[u]Life Fitness Chest Press[/u] (3 sec negatives on all sets/reps.)
195 x 12
195 x 10
180 x 10
165 x 10 - 120 x 8 (normal speed reps)

[u]Mid-Incline Low-to-chin Cable Flyes[/u]
50 x 8
40 x 10
30 x 10
30 x 8 - 20 x 6

[u]Decline BB[/u] (Just for funsies. Chest was pretty tired at this point.)
135 x 11 (lower half rom, sloooooow reps)
135 x 7 (same, but lol.)

[u]HS Decline Press[/u]
2pps x 14
1pps x 40 (hfs)

Stretch - 55lb db x 60sec

[u]Seated DB Military Presses[/u] (Shoulders really hurt today… Touch shoulders, lower 3/4 ROM. Pretty slow reps.)
60s x 10
50s x 15
45s x 15
40s x 20 - 30s x 8

[u]DB Seated Laterals[/u] (Strict form. Only to shoulder level, “stretched” out arm. 1 sec pause at the top.)
20s x 14
20s x 11
15s x 15
15s x 12
10s x … (Had to bail, shoulder was not digging it.)

[u]LF Lateral Machine[/u] (Hard squeezes, constant tension, just bad.)
40 x 30
40 x 20 (too main pain.)
30 x 30 - 20 x 12

Stretch

30 minutes HIIT on an elliptical.

56

Meh. Today wasnt an A1 day but it wasn’t terrible. I think my value for it plummeted when my LB was being really disagreeable during DLs today. Combine that with some quad pain from a thingamajigger that happened the other day and meh. I lacked explosion. Also, now my balls hurt but I’m not sure why, ugh.

Back

[u]HS High-Rows[/u] (Top of the handles, huge squeezes. Felt great.)
Warmups
3ps x 10
2+25ps x 10
2ps x 12

[u]DLs[/u] (Again, just didn’t have “it” today.)
435 x 4
405 x 5
365 x 5 (Not failure, just too much pain.)

[u]LF Overhand Rows[/u]
225 x 10
225 x 8
195 x 12
195 x 10 - 150 x 6
(Wide Grip)
150 x 15 - 120 x 8 - 90 x 6

[u]Assisted Pullups[/u] (All deadhang and slow negatives.)
Overhand70 x 8
Overhand80 x 8
Wide120 x 9

[u]Medium-Widish Grip Pulldowns / DB Pullover Superset[/u]
135 x 10 - 40 x 15
135 x 10 - 40 x 10
(Just Pulldown) 150 x 8 - 105 x 8 - 75 x 12squeeze partials
(Just Pullovers) 40 x 12 - 30 x 10? - 20 x 30

Stretches

[u]Rope Facepulls[/u] (Barely any rest between sets. Effing pumpzzzz braw)
50 x 20
60 x 20
70 x 20
80 x 20
90 x 20
100 x 25 - 80 x 8 - 50 x 12

[u]DB Shrugs[/u]
3 second squeezes + normal reps
120s x 12 + 3
110s x 8 + 4
Normal reps
100s x 20

Cardio stuff

Fin

57

Dammit, had stuff typed up and it froze. Ok, good day. Did not go get drunk last night because I’m being smart about shit with my body. Awesome day today. Blood and pumps were out of control. Wasn’t going to squat but after my pre-fatigue (which I day way more than I would have,) I decided to go for it. Went well.

[u]Leg Extension - Seated Leg Curl Superset[/u] (Big 1 second squeeze on every rep.)

  • Shit ton of reps over a LOT of sets. Freeals doe -
    180 x 15 - 180 x 15
    165 x 12 - 165 x 12
    120 x 12 - 120 x 12

[u]A2G Back Squats[/u] (All done low-bar today. Keeping it.)
315 x 8
335 x 6

[u]Leg Press[/u] (Toes hanging off top, very close stance. Lower back killer? Weird.)
9pps x 10
9pps x 10
9pps x 10
9pps x 10 (Was going to drop-set but the LB seriously couldn’t.)

[u]Leg Extensions[/u]
(One leg / Two leg)
75 x 20 / 10
60 x 12 / 10
(Just two legs)
105 x 20 - 60 x 6 - 30 x 10 (Very slow tempo on this set.)

Stretches

[u]Dumbbell SLDL[/u] (Meadows form - Full stretch, only 3/4 lockout.)
100s x 10
100s x 10
100s x 8 (Wider stance, hard.)

[u]Lying Leg Curls[/u]
90 x 15 - 70 x 8
80 x 12 - 60 x 6
70 x 10 - 50 x 6 - 30 x 10/10/10 (Lower half partial, upper half partial, full reps. Terrible.)

Sretches

[u]Timed Standing Calf Raises[/u]
5 minutes - 175 x 69 total

Skipped abz (oh noes)

30 minutes tough steady state.

58

My pumps have been getting scary. Today I was legitimately a little concerned for my safety when my left hand went numb after my first exercise. But, no biggie. Also, I wanted to be very careful with how I lifted today, as I tweaked my neck during squats yesterday. It wasn’t anything too tremendous, but it is sensitive today so I was mindful of that.

Arms

[u]V Pushdown[/u] (Constant tension sets.)
Quite a few warmups and lots of reps
110 x 15
120 x 12
90 x 15
70 x 15

[u]Low Incline DB Skullcrushers[/u] (5 sec negative, stole from Zraw.)
25s x 12
25s x 12
25s x 8
(Normal rep) 25s x 15 - (5 sec negatives) 15 x 7

[u]Rope Pushdowns - Standing L Extension Supersets[/u]
60 x 15 - 15 x 12
60 x 15 - 15 x 10
*Just Pushdown
60 x ? Not legible

[u]Military Press DB Skullcrushers[/u]
25s x 15
25s x 10
25s x 10 - 15s x 8 (Bottom 3/4 reps)

Stretches

[u]LF Preacher Curls[/u]
110 x 8
90 x 8
70 x 10
60 x 12 - 50 x 6 - 40 x 5 (omg)

[u]Rope Curls[/u]
130 x 10
130 x 9
110 x 12
100 x 10
90 x 12 - 70 x 6 - 40 x 12

[u]Dual Cable Curls[/u]
30 x 15
40 x 15
50 x ? - 30 x ? - 20 x ? (Didn’t write down, can’t remember.)

Stretch

30 minutes HIIT

59

Solid session. Can’t really think of too much to remark on. Did skip cardio but had shit to do. Will just adjust calories accordingly.

Chest + Front / Medial Delts

[u]Pec Dec Pre-Fatigues[/u]
A bunch and a bunch more

[u]Incline DB Press[/u] (Touch chest, no lockout. Good sets until later on.)
105s x 6
95s x 9
90s x 7
75s x 12 - 50s x 8

[u]Mid-Incline Cable Flyes[/u] (Big stretches, to chin. Lowest pulley.)
60 x 8
50 x 8
40 x 10
30 x 10

[u]Chest Press[/u] (With kick-out.)
3 second negative, 1 second stretch, no lockout
165 x 10
150 x 8-9
Normal reps, no lockout
150 x 11
135 x 13 - 105 x 8
135 x 12 - 90 x 12 - 60 x 20 (That one hurt.)

[u]Flat DB Flyes[/u] (5 second negatives. ~30 second rest, ridiculous stretches.)
20s x 12
15s x 8
10s x 8

Chest Stretch

[u]DB Seated Military Press[/u] (Touch shoulders, no lockout for all sets. + reps are from a deadstop on shoulder.)
65s x 6 + 2
55s x 8 + 2
50s x 11 + 1
35s x 20 + 5

[u]Strict Leaning Cable Laterals[/u]
40 x 9
30 x 10? (1.5 reps)
20 x 12? (1.5 reps)
40 x 7 - 30 x 5 - 20 x 5

[u]Military Press Machine[/u] (Const. tension, Middle portion of ROM. Quick rest.)
80 x 20
60 x 15
30 x 30

[u]Lateral Machine[/u]
60 x 25 - 40 x 10 - 20 x 15
50 x 15 - 30 x 12 - 10 x 20

Stretch.

60

Fun day today. Felt great going in so I hit it with a fair amount of volume. Going to take tomorrow off for sure since I decided to DL today.

Side note, my direct supervisor came up to me yesterday and commented on how big I’m looking, and asked point blank if I was on a cycle… haha. Nice.

Back + Rear Delts

[u]Dumbbell Pullover / Medium-Wide Grip Pulldown Superset[/u] (Really just pre-fatigue.)
15 x 20 - 30 x 20
25 x 20 - 60 x 20
35 x 20 - 75 x 15
45 x 10 - 90 x 12
(Just pullover)
30 x 10

[u]Deadlifts[/u] (Deadstop only.)
455 x 4
365 x 10

[u]One-Arm Cable Rows[/u]
120 x 10
120 x 10
135 x 6
105 x 12 - 75 x 6 (sloooow reps)

[u]HS High Row[/u] (Only rest was alternating hands.)
(One arm)
2+25ps x 13 / x 6
2ps x 15 / x 7
(Both hands)
2ps x 12 - 1ps x 12

[u]LF Dual Pulldowns[/u]
250 x 10
250 x 8
190 x 11
145 x 15

[u]Kayak Rows[/u]
50 x 20
50 x 15 - 30 x 15

Stretches

[u]Reverse Pec-Dec[/u]
15 x 20
30 x 20
45 x 20
60 x 20
75 x 12
45 x 15 - 30 x 12

[u]DB Shrugs[/u] (2 second squeeze + reps)
125s x 15 + 5
115s x 11 + 4
100s x 20?

And cardio.