Low incline…90 sec
Bar x a lot
95x8
135x5
155x4
175x3
195x2
225x1
185x10
Rest 60 sec
185x5
DB bench…90 sec
55’s x 10,10,10,10,10
OHP…90 sec
Bar x 10
95x6
135x7
115x8
Seated DB OHP…90 sec
40’s x 10,10,10,10
Pec dec
4x15
-SS-
Laterals
4x10
60 sec
Cat front squat…all beltless
Bar x 10
95x8
155x3
185x1
(160x4)x5 in 8:15
Deficit deads…beltless…if I’m gonna be weak I might as well be weak beltless
135x5
(225x3)x5
High bar…beltless
Bar x 10
95x5
135x5
(165x6)x3
Core
10 minutes of HIIT
Pull-ups…90 sec
Bw x 6,6,5,5,5
Bb row…90 sec
95x8
135x8,8,8,8
Shrug…2 min…3 sec hold
135x15,15,15,15
Chest supported row…90 sec
4x8
Pulldown…60 sec
4x10
Face pull…90 sec
5x20
A bunch of machine rows waiting on my roommates to finish training
Usually take this day off and do close grip tmrw but I was bored so ill do this today, legs tmrw, back Saturday.
Close grip…2 min…pointer on smooth
Bar x a lot
95x8,8
135x5,5
155x4 paused
175x3 paused
195x2 paused
225x1 paused
185x 11 pr for this grip
Rest 60 sec
185x6
Floor press…2 min
Bar x 10
95x8
135x5
165x3
185x1
(205x5)x3
DB skullcrusher…90 sec
5x10 with 25’s
DB overhead extension…90 sec
60 x 15,15,15,15
Pushdown…90 sec
4x12-20
Didn’t feel the best, shoulda just kept to the schedule. Played 2 hours of basketball after…prolly the isn’t the smartest thing with legs tomorrow
Cat squats
Bar x a lot
95x8,8
135x5
185x3
225x1
255x1 add belt
(225x4)x5 in 10 minutes
One leg squats
4x10
Glute bridge
4x20 seconds
3 sets each of
Decline crunch
Knees to elbows
Front squat static hold…I’m gonna be sore from these tomorrow
Funny but true
Neutral grip shoulder width pulldown…90 sec
6x10-15
Meadows row…90 sec
3x10
T bar…90 sec
3x15
Ez bar preacher curl…60 sec
4x15
Hammer curl…60 sec
4x8-12
Bb curl with fat gripz…60 sec
4x8-15 with 2 mechanical drop sets
DB shrug…60 sec
4x25
Got a lot of work in in about 55 min
I’ve seen that vid. Pretty funny !
Incline bench…90 sec…37.5 degree incline…saw a video with Ben PAC man advising to thing about trying to pull the bar together to activate some more upper chest
Bar x a lot
95x8
135x5
155x4
175x3
195x2
225x1
185x 11…PR
Rest 60 sec
185x6
Rest times weren’t consistent bc of a bloody nose
DB bench…90 sec
55’s x 10,10,10,10,10
Seated OHP…90 sec
Bar x 10
95x5
135x8,8
Seated DB OHP…90 sec
40’s x 10,10,10,10,10
Laterals
4x10
-SS-
Pec dec
4x10
60 sec
Dip machine
3x12
So far on my “cut” I’ve gained weight
Front squat…2 min
Bar x a lot
95x8
135x5
165x3
185x3,3,3,3,6…add belt
Deficit deads…beltless
135x5
225x3
(255x3)x5
SSB…don’t think the bar is 45 lbs but for simplicity sake well say it is
135x5
185x5,5,5 add belt
Core
10 minutes of HIIT on the bike
Pull-ups…60 sec
Bw x 7,6,5,5,5
Pendlay row…90 sec
135x8,8,8,8
Shrug…90 sec…straps…3 sec hold at top
135x20,20,15,15
225x8…didn’t hold contraction from here
275x8
Pulldown…60 sec
4x8
T bar row…60 sec
4x10
Face pull…90 sec
5x20
They need to add a third line perpendicular to the crazy/hot graph; time. I’ve heard that over time the “wife” zone can creep up higher on the “crazy” scale. 
Close grip…half thumb on smooth…90 sec
Bar x a lot
95x8
135x5 paused
155x4 paused
175x3 paused
195x2 paused
225x1 paused
185x13 with wraps
Rest 60 sec
185x7
Floor press…90 sec
135x3
185x1
205x6,6,6
DB curl
5x10…emphasis on contraction, squeezing with my pinkie and supinating at the top
-SS-
DB skullcrusher
5x10
60 sec
Preacher curl
4x12
-SS-
DB overhead extension
4x12
60 sec
Hammer curl
4x8
-SS-
Pushdown
4x10
60 sec
Bb curl…fatgripz…60 sec
Bar x 12,12,10
CAT squats
Bar x 10
95x8
135x5
185x3
225x1
255x1
275x1 add belt
(260x3)x5 in 10:10
275x1 add wraps
315x1
Sldl off a deficit…belted
135x5
225x5
275x3,3…straps
Single leg work
Core
A lot of static holds for grip
Not a bad session for being hungover and engaging in sexual activities pre workout
Low incline…90 sec…37 degree
Bar x a lot
95x8
135x5
155x4
175x3
195x2
225x1
185x13…pr
Rest 60
185x6
DB bench…90 sec
55’s x 10,10,10,10,10
Close grip Incline…45 degree…90 sec…half thumbs length
Bar x idk
95x5
135x3
155x8,8 last set was rough, gonna stick with this exercise for a bit
DB OHP…90 sec
40’s x 10,10,10,10
Incline cable fly…60 sec
4x10-12
Leaning one arm lateral…60 sec
4x12
Front squats…2 min
Bar x a lot
95x8
135x5
165x3
185x5,5,6…add belt, next week is gonna be hard
Deficit deads…beltless
135x5
225x1
(255x3)x5
One leg squat
3x10
Core/calves
Open gym tonight
Neutral grip pull-up…60 sec
Bw x 7,7,6,5,5
Bb row…90 sec
Bar x idk
95x8
135x8,8,8,8
Shrug…90 sec…3 sec hold…straps
135x20,20,20,20…strained my mid back on the last set
T bar row…90 sec
4x10
Face pull…60 sec
4x10
Rear delt machine thing…60 sec
3x12
3 min HIIT on the row thing lol
Wanna get strong but wanna get back in basketball shape.
[quote]chobbs wrote:
3 min HIIT on the row thing lol
Wanna get strong but wanna get back in basketball shape. [/quote]
Still in a deficit?
[quote]Evolv wrote:
Still checkin’ in on your log bud, I’ve just been kind of quiet on the forums lately. Keep up the strong work.[/quote]
Right back at ya…thanks mane
