Hams.
20-30 min of track warmup shit, just plyos and such.
Overhead Squats
45x4x5
Leg Curl
50x10
100x10
150x10
200x10 with some assistance on last 4
Glute Machine
90x10
130x10
170x25
Glute Ham Raises
BWx2x25
One Legged Dl’s
20’sx10
30’sx10
Single Leg Calf Raise Seated
110x10
160x10
180x12
110x2x25
Machine calf ss with leg curl
40x50/50x50|x2
Ab Coaster!
40x2x30
Feeling pretty dominated might need to eat alot of peanut butter tonight, been eating alot of good foods lately, maybe just not enough.
Arms
Cable Pullapart front raise warmup
5x20/10x10|x4
Overhead rope ext.
20x20
30x20
50x20
reverse cable curl
20x20
30x20
50x15
Decline close grip
135x10
165x10
185x8
Seated db curl
20’sx10
30’sx10
40’sx10 + 5 standing
Incline skull crusher ss with curl
45x20/15
55x20/15|x2
Hypers ss with Planks
BWx25/35sec |x3
Pinwheels
25’sx40
One all out set of cable ext, was brutal called it at day.
Leg Ext/Leg Press
50x20/20
70x20/20
90x20/20
110x20/20
130x20/20
150x20/20
Walking Lunges
30’sxFAILURE, walked for so long, collasped afterwards, i only wanted to spend like 30 minutes in the gym today and this was the only thing i could think of that would be brutal enough to leave satisfied. Im sore 4 hours later hahaha.
Things have been going well in and out of the gym lately, its amazing how my gym sessions generally parallel the rest of my life. When the gym i well planned out, going well, usually im happy, doing well and so on. Ive dealt with depression on and off in pretty intense periods since about 7th grade, and liftings always been a big part of my escape. When i got hit with the shoulder injury over the summer, i was already in a depressed state and it was just to many failures at once. Looking back i wish i had stuck with something as simply as biking from the beginning just as an escape, but guess its hard to think while depressed.
Been working on trying to meet more people, one of my big things is not taking social risks and ive been working to change that, most of my relationships have been kinda shitty and weird and left a pretty fucked up impression in my head since these all happened while i was 14-16, kinda ended up being very introverted with my feelings, and just putting up a guard in the more therapist definition. Ive also been cheated on twice, once by a drunk girlfriend and just in general been treated pretty shitty by drunk people so i pretty much dont drink at all anymore, got that out of my system last year. Of course being in college evryone thinks u must be some kind of freak if you dont drink, so ive been trying to find fun shit to do on weekends that doesnt require drinking. Went to 3 concerts in the past 2 weeks and i think thats my jackpot, got a girls number last night, very satisfying considering how long its been ha. Theres something about being at a show that just blows my mind, music just has soul and seeing that live is amazing. The bonus of possible hot, cool and chill girls being there is just a bonus, so i think ill be trying to see more shows from now on/end rant about life
hit the back and shoulders yesterday but didnt have time to post before a show, so here it is
Stretching and shit for like 10 min
FatBar pulldowns ss with side lateral
50x15/5x15
100x15/10x15
150x15/15x15
180x10/20x12
Close Grip cable pulldown
120x3x15, i did some incline shrugs inbtw sets as well
Shoulder PRess
20’sx10
30’sx10
40’sx10
50’sx10
Cable row
100x15/30/45
3 sets of reverse flies and front raises
3 sets if pinchers/hammercurls/extentions
did some hypers calfs and abs, called it a day, felt real good.
was still sore as fuck from friday and saturday, and i havent been able to sleep well at all so heres today, with minimal weights 
5 min elliptial/stretch warmup
Fly Machine
40x15
60x15
80x15
100x20
Vbar Row
100x15
120x15
140x25
Dumbell neutral bench
50’sx10
60’sx12, felt so fucking heavy…
50’sx20
Wide Chest Supported Row
45x15
70x2x15
45x15
Machine Press
90x2x20
Face Pull
50x2x25
Cable Fly from the top ss with fatbar vbar pulldown
40x15/120x15|x3
called it right here, didnt really even have enough energy to do core and shi, not mention that was one of the parts that still sore… tomorrow will be better.
[quote]spar4tee wrote:
Soreness keeping you up?[/quote]
haha, ive been a shitty sleeper since i can remember, might just still be getting used to my bed back at home for spring break, switching environments doesnt help ones body encourage a nice sleeping pattern… cant have every day be the best day ever though, and i like to think learning to have good bad days is an important life long lesson.
Pretty much deloading this week, decided after thinking about yesterdays workout and my schedule for the next few weeks, hoping ill freshen up for the last month of school mentally and physically
Standing leg curl
30x12,20,20
Lying Leg curl/Adductor/abductor/HackSquat
50x15/50x15/50x15/sledx20
50x15/100x15/100x15/sledx20|x2
Leg Press Calfs
90x15
180x15
270x15
360x15
270x20
Abs and hypers, nice easy day, felt good
3/21
did an arm workout, felt good at the end so i put 200 on close grip bench wit my feeties up too, felt light and strong really happy bout that, probably good for 2 plates again fresh, which i dont mind, well see if get around to some leg work today or not haha
fucking ill ass day…
10 min jog.
Neutral grip db press
30’sx20
45’sx10
60’sx10
75’sx12 +5lb a hand, +2 rps
50’sx22
Vbar Row
70x20
100x10
140x10
180x10
120x30
Neutral Grip Pullup
Bwx6
+25x3
+50x3
Bwx8
Cable Pullaparts
10x20
25x10
40x10
10x20
Cable Fly on incline
10x20
15x20
10x20/20
Medium Row
100x4x25
Planks/Hypers
4 sets
Another good day…
Track Work(exercises done on the straight away)
Forward Lunge|Butt Kicks 2 laps
Roman Soldiers| Acceleration 2 laps
Grape Vines 2 laps
Sprints 5 laps
Glute Ham Raise
BWx3x25, fucking brutal
Leg Curl
50x20
90x10
170x15, pr maybe have to check
90x20
Glute Machine
50x10
90x10
190x22 PR
Seated Calfs
110x10
200x10
290x15
200x15,15 used double pop on most sets
Cable pull aparts
10x4x25
DB Carries, not sure on distance, but each set was pretty hard so it was enough. and by pretty hard i mean i was about to drop the hundo’s
80x1
100x2
80x1
Done, really solid day. Pretty much everything is going good beside calc 4 right now. Got a date with a girl ive liked for long while now on thursday, pretty fucking excited about that, also got a date with another girl i met at a show on sunday, never had to jungle more than one women so this is a bit unexpected for me haha, not that im complaining. I always notice how when everything in the other aspects of my life are going well, generally the lifting follows, and when ive been injured before that always makes everything else harder, kinda a weird double edge for me, im sure many have such relations with lifting though, its always been the best hobby, release, distraction, whatever. Well thats about it for now, well see how the arms treat me tomorrow
Armz
Tricep Ext.
20x20
30x20
50x20
65x25
Reverse Cable Curl
20x20
30x20
42.5x20
25x20
Incline Close Grip
95x10
135x10
165x3+3
115x8
Seated DB Curl
20’sx10
30’sx8
40’sx10
25’sx15
OverheadRope Ext.
20x20
30x20
42.5x20
30x20
One Arm Preacher Machine
25x15
35x2x15
Elbows out db ext.
20’sx25
25’sx2x25
PinWheels
25’sx40 something, gonna move up to the 30’s now i guess haha
some hypers and planks
Quick workout today, dont have much time between works two essays and a date XD
20 min elliptical
Reverse Lunge
30’sx3
40’sx3
60’sx3
70’sx3
80’sx3
100’sx3 holy fuck that was heavy
lots of core work
Leg Ext.
50x4x20
some more core work.
Done. legs and core are tired so hey, its good enough and i pr’d on the lunges to make up for lack of quad destruction.
3/30
20 min elliptical
bent swings
10’sx25
20’sx25
30’sx25
40’sx25
Side Swinging
10’sx30
20’sx30
30’sx30
15’sx25 full ROM +20 swings
Vbar Pulldown
100x15
120x15
140x12
100x20 nice hold on all the sets
Vbar Row
100x4x25
Kayak Pulldowns
25x3xsome
Reverse cable curl ss with Reverse pushdown
20x20/20
30x20/20|x2
neutral grip bench ss with curl
45’sx20/20’sx20
40’sx30/20’sx20
Hypers
4x20
toasted real good after this. Left side of the neck tweaked a bit after wednesdays arm workout so well have to see how long that takes to fade but its not bad at all
40 minutes on the bike, level 15.
Hack squat calves
50x4x15
Side planks with rotation
3x15
Overhead squats
45x3x5
Standing cable fly ss with Cable Pullaparts
10x20/10x20
15x20/25x10
20x20/40x12
25x20/40x12
30x20/25x15
Flat Neutral Grip Press
40’sx10
60’sx10
70’sx5
85’sx10 was gonna take the 80’s but someone had them so i wont complain 
DB Row
50x10
70x10
85x10
100x10
VBAR Row
100x15
120x3x15 real good contractions at top
Hypers ss with overhead press
Bwx20/25’sx15|x3
im beat!
add a 4.25 mile run onto today, felt awesome
4/3
20 minutes running on track
Split squats
25x8
40x8
60x6
80x6
100x10 PR
Leg Curl
50x20
70x20
90x20
110x2x20
thats it. Was real tired from not getting much sleep and pushing so hard yesterday, took the PR on the split shit and was pretty satisfied, it was a killer set. Everythings been going real well in and outside of lifting still. Looking at houses for next year with some buddies, got a weekend alone planned with a female friend and i keep getting stronger in the shoulder to my surprise! Schools about the only thing that could use some improvement, but i think it may have been a mistake to jump into a 400 level calc class after taking my first 300 last semester…shits brutal.
Arms
20 min elliptical
Cable Curl- so apparently these are double the weight it says on the cable… but for consistence ill keep putting the same numbers
20x15
30x15
50x8
80x8
95x4/35x15 squeeze on all reps at top
Rope Ext overhead
20x25
30x25
50x25
30x25
Db Curl
20’sx8
30’sx8
40’sx8
20’sx20
didnt have shit on these after that 95 cable set…
Skull Crush
20x8
40x8
60x8
40x20
Preacher curl machine
45x3x30
hypers and some calves, called it quits. Think i need to take a lil time going easy and switch up programs, definitely getting alittle tired and burnt on this one.
15 min arc
Walking lunge
20’sx8
45’sx8
70’sx8
90’sx5
35’sx15
Leg Press Machine
100x20
140x20
180x20
220x20
Leg ext/Leg Curl
50x20/20
70x20/20|x3
some rope exts and cable pull aparts
10 laps sprints.