Squat
65 x 4 x 8
Trying out the knee
OHP
135 x 3 x 5
This entire time I was doing 5 x 3… dang wiki spreadsheet.
Independent chin down
190 x 1 x 1.5
197 x 1 x .5
190 x 1 x 1.5
flat knee raises
3 x 26
Recovering from a cold…
Squat
95 x 4 x 8
Bench
185 x 3 x 5
but missed the last rep… 1 deload and that’s all I’m doing. And even THAT is just because I’m giving my legs a chance to catch up.
INdependent pull down
197.5 x 1 x 1.5
missed the last two sets… it’s weird because I feel like I cna bust out a couple extra reps on the first set.
Romanian Dead
135 x 2 x 6
Squat
65 x 1 x 5
FUCK!!! My knee is bugging me… this is NOT good.
OHP
140 x 3 x 5
INverted row, chin grip
3 x 5
Glute Ham raise, w/ assist band
2 x 3
just messing around, getting used to it
Romanian DL
1 x 5 x 115
2 x 5 x 175
Flat knee raise
2 x 26, 1 x 27
Focused on keeping my lower back against the mat this time.
Squat
bw x 1 x 40
knee started buggin me when I started set 2
Bench
170 x 1 x 5
170 x 2 x 6
Pull Down
195 x 3 x 2.5
Fitness ball leg curls
3 x 10
flat knee raise
1 x 27, wasn’t feeling it and cut it short
Need to adjust my diet… gaining weight because I’m not used to this new method of eating.
OHP
145 x 3 x 5
RDL
205 x 2 x 5
Band Assisted Glute Ham Raise
3 x 3, got in an extra rep on the last set
Inverted Chin rows
1 x 5 at waist height
2 x 5 just above waist height
flat knee raises
27, 26, 27
Bench
175 x 2 x 5
175 x 1 x 7
RDL
205 x 2 x 5
Perfect form off the rack. wanted more reps, though.
Assisted Glute Ham Raise
4, 3, 4
T
OHP
150 x 3 x 5
missed the last rep
INverted row, chin grip
waist level x 1 x 5
just above x 2 x 5
Flat knee raise
3 x 27
BAnd Assisted Glute HAm raise
1 x 2
My hammies def. need a break
Squat
bw x 1 x 40
1 x 15
felt my knee going on the 13th rep. It’s weird because I was doing power clean drills to warm up at the beginning of the session (shrugs, shelfing, etc.) and my knee was bugging me.
Girl at the cafeteria after had all kinds of camel toe
Bench
180 x 3 x 5
busted an extra rep on last set
RDL
205 x 2 x 6
Glute hams weren’t happening today…
Also tried squats, but nope…
Individ. pull down
190 x 2 x 1.5
just cant hit 197.5
OHP
150 x 3 x5
barely squeezed out the last one
Kettlebell swing
16 x 4 x 12
first time w/ these… felt it more in my scaps than most exercises
Assisted Glute Ham Raise
1 x 2
1 x 4
1 x 2.5
squat
bw x 1 x 25
started a second set, but felt it early
tricep extension
i dunno, 42k x 4 x 12?
Bench
185 x 3 x 5
felt way too easy… maybe i missed a rep? This was alternated w/ bentover rows up to 135 for the warm up.
squat
bw x 2 x 25
started a third set, but felt the knee coming
inverted rows, chin grip
2 x 5, just above waist
1 x 5 at waist… i may have done an extra set
Good mornings
65 x 1 x 8
75 x 1 x 8
back hypers
25 lbs x 1 x 8
flat knee raise
2 x 27, 1 x 28
i hate these
OHP
155 x 3 x 5
Squat
bw x 1 x 25
knee acted up beginning the 2nd set
RDL
205 x 2 x 7
Wasn’t too happy w/ my form on the end of the last set
Chin downs
240 x 2 x 1.5
missed the last set, but i was happy w/ it
Flat knee raise
28, 27, 28
off a few days of little sleep
Bench
190 x 3 x 5
missed my last rep
squat
bw x 1 x 25
bw x 1 x 15
glute ham raise
shit
pull down
200 x 3 x 2.5
extra rep on the last set
kettlebell swings
20 x 4 x 12
Lack of sleep caught up w/ me
OHP
160 x 3 x 3
was going for sets of 5… even had to push a few of these.
Squat
bw x 1 x 25
1 x 10
Inverted chin at waist level
3 x 5
RDL off the rack
205 x 2 x 7
good form, no shoes
flat knee raise
3 x 28
i feel like i miscounted
Bench
190 x 3 x 5
pretty easy
squat
bw x 1 x 25
knee still fucking w/ me
pulldown
205 x 3 x 2.5
good morning
75 x 2 x 7, 9
assisted glute ham raise
2 sets of 0
1 set of 1
booooo
tricep extension
47.5 x 1 x 12
52.5 x 1 x 10
OHP
160x 1 x 4, pushed the last one
x 1 x 5, pushed the last 3
x 1 x 3, didn’t push any
DB incline flys
25 x 1 x 8
30 x 1 x 8
35 x 2 x 8
chindown
197.5 x 3 x 1.5
kb swings
24 x 4 x 12
flat knee raise
2 x 28
1 x 29
Bench
195 x 3 x 5
tied PR! Didn’t really grind it out, but it was def. a max… feeling jittery for a while after
Assisted glute ham raise
1 x 0
2 x 3
really grinding out the last rep of each set… was playing w/ the settings in the first set. I’ve found that I need the feet low enough for leverage purposes, and with the feet close enough to the fulcrum that it kind of pushes my feet against the platform.
Independent pulldown
197.5 x 2 x 1.5
missed the 3rd set w/ the left arm, and even squirrelled it a bit on the 1st set
good morning
75 x 3 x 9
all in all, not a bad day… probably because I got some decent sleep
seated Military press
160 x 2 x 3
OHP
160 x 1 x 3
indv. chin down
205 x 2 x 1.5
missed the last set
RDL
205 x 2 x 8
flat knee raise
29,28,29
diagnosed w/ a pulled quadricep tendon today
begin PT soon
Bench
200 x 1 x 5
x 2 x 3
Ind. Pulldown
197.5 x 3 x 1.5
Reverse hyper
bw x 2 x 12
empty x 2 x 12
first time doing this… def. felt something i’ve never felt before in my lower back… felt “open”
KB swing
24 x 4 x 12
did a few extra reps on the last set. Unfortunately, the next weight up is 24 kg, so basically twice the weight.
Need sleep, but haven’t lifted in 3 days
OHP
160 x 1 x 5
x 2 x 3
GHR
2 x 3
1 x 1
INdd. chindown
205 x 3 x 1.5
flat knee raise
3 x 29