Nov 4/2024 - Monday
HB squat - Belt and sleeves
70x5
100x2
120x1
150x1
160x1
165x1
130x3x4
Hamstring curls
60x2x10
Leg extensions
70x2x10
Chins
0x5
20x5x5
Strict curls
80x2x11
1 Like
Nov 6/2024 - Wednesday
Morning
Bench Press
100x3
140x1
142.5x5
147.5x5
152.5x5
147.5x5
Evening
Machine Press
170x8
180x8
190x8
180x8
180x8
Hack squat
190x10
190x10
T bar rows
145x8
145x8
145x8
Strict T bar rows elbows up
90x12
90x12
90x12
MDBX
100x12
100x12
machine curls
85x10
85x10
BB holds
275x27 sec
275x17 sec
Ab wheel from knees
3x12
1 Like
Nov 8/2024 - Friday
Bench Press
152.5x3
157.5x3
162.5x3
157.5x3
Dips
80x10
90x10
100x10
90x10
90x10
Pec deck
3x10
one are tricep push downs
3x10
BB holds with 275lbs
30, 13 seconds
Nov 9/2024 - Saturday
Squat
235x4
235x4
235x4
Pendulum squats
100x10
100x10
Lat pulldowns
200x4x8
DB P curls
25x3x10
Ab wheel
3x12
1 Like
have not posted a while. just finished a block and delaoding now.
numbers from last block.
top numbers from last block
WG bench press
157.5x5@8
HB squat = sleeves and belt
175x1
140x3x4
Chins
40x5x5 @ 9
Bench Press
162.5x5 @ 8.5
machine press
210x8@9 = these did not get stronger. feel hard all of a sudden
T rows
155x3x8 @ 8-9
Bench Press
172.5x3 @ 9 = this was a bit of a disappointment, 3’s not feeling as good as the 5’s
Dips
120x10 @ 8 - feeling hard all of a sudden as well.
1 Like
Deloaded by doing some exercises that I will be putting in my next block.
3ct paused squat
incline bench press
lateral raises
cable flys
incline dumbbell bench
bb preacher curls
machine rows
was sick yesterday Nov 27/2024 - feel better already but sleep was not great at all.
Next block is starting Dec 1 if I am feeling good. and things don’t get worse.
1 Like
sick for Wednesday, Thursday, Friday, Saturday felt a lot better. Sunday back to work for lifting.
fever was not so bad, only got to 38-38.3. went down with Advil. was very achy and tired and cold/hot. could not sleep well at all either. sore throat, anxiety. ate decently for being sick but did not have a good appetite. not the worst it has been though.
weight down to 102.4 kg this morning
Dec 1/2024 - Sunday
Bench Press
70x5
120x2
155x1
170x1
185x1
185x1
172.5x2
172.5x2
Ring Finger Bench Press
140x5
145x5
150x5
BB holds - lbs
275x30 seconds
275x24 seconds
Cable flys - lbs
60x12
80x12
80x12
1 Like
Dec 2/2024 - Monday
HB Squat - Sleeves and Belt
70x5
120x2
150x1
170x1
135x3x4
Leg extensions
75x2x10
Leg curls
60x2x10
Chins - lbs
0x5
30x4x4
T rows chest supported - lbs
90x4
135x4
160x4x4
BB preacher curls - lbs, bar not accounted for
50x2x8
Ab wheel from knees
x10
x10
1 Like
Dec 4/2024 - Wednesday
Bench at home in morning.
the rest after work at the gym
Bench Press
100x2
140x1
145x5
150x5
155x5
Incline Bench Press TNG - lbs
135x5
225x2
235x5
245x5
255x5
Pec deck
70x2x10
MDBX - lbs
100x2x15
BB holds - lbs
275x30 seconds
275x30 seconds
1 Like
Dec 6/2024 - Friday
Bench at home in morning
the rest after work at the gym
Bench Press
100x2
140x1
150x3
155x3
160x3
DB incline Bench Press - lbs
90x4x8
Lat pulldowns - lbs
220x4x6
machine rows - lbs
110x4x6
machine shoulder raises - lbs
110x3x10
db preacher curls - lbs
30x2x8
BB holds - lbs
275x30 seconds
275x30 seconds
1 Like
Dec 8/2024 - Sunday
Bench Press
70x5
120x2
150x1
170x1
185x1
185x1
172.5x2
172.5x2
Ring finger Bench Press
140x5
145x5
150x5
HB 3ct paused Squat - lbs
135x2
225x1
245x4x2
BB holds - lbs
285x30 seconds
285x30 seconds
cable flys - lbs
80x12
90x12
bench felt slightly better then last week except for the single felt the same.
1 Like
Dec 9/2024 - Monday
Squat - sleeves and belt
70x5
120x2
150x1
175x1
140x4
140x4
140x4
Leg extensions
80x10
85x10
Leg curls
65x10
65x10
Chins - lbs
0x5
35x4x4
T rows - lbs
165x3x4
BB P curls - lbs
50x8
50x8
2 Likes
Dec 11/2024 - Wednesday
Morning
Bench Press
100x3
140x1
155x5
160x5
165x5 @ 9-9.5
skipped evening workout. have had a really sore throat for a few days now. no fever though.
2 Likes
Dec 12/2024 - Thursday
Bench Press
70x5
120x2
155x3
160x3
165x3
Incline Bench Press - lbs
135x5
225x2
235x5
245x5
255x5
Incline DB Bench - lbs
90x4x8
Lat pulldowns - lbs
230x4x6
had a terrible time this morning with the throat. seems to be better now since I guzzled some honey. some catchup work and skipped the accessories
Dec 13/2024 - Friday
HB 3ct Paused Squat - lbs
45x3
135x3
225x1
245x4x2
Machine Rows - lbs
one arm at a time this time
115x4x6
BB holds - lbs
285x30 seconds
285x30 seconds
Ab wheel from knees
x12
x12
1 Like
Dec 15 /2024 - Sunday
Bench Press
70x5
120x2
150x1
170x1
185x1
185x1
172.5x2
172.5x2
Ring finger Bench press
145x5
150x5
155x5
BB holds - lbs
295x30 seconds
295x20 seconds
Cable flys - lbs
90x10
90x12
1 Like
BW chins
x10
x10
x10
x10
gunna DE load now till Sunday. being sick and all. get a nice rest and come back full steam ahead with new program.
1 Like
Dec 22/2024 - Sunday
Bench Press
25 push ups
25 push ups
70x5
120x2
150x1
170x1
185x1
155x5x5
Incline Bench Press - 45 tng, lbs
135x5
225x1
265x1
235x5x5
BB holds - lbs
285x30
285x30
1 Like
Dec 23/2024 - Monday
HB Squat - sleeves and belt
70x5
120x2
150x1
170x1
175x1
140x3x4
Leg curls
65x2x10
Leg extensions
85x2x10
Chins
BW - 5x8
T rows - lbs
135x5x5
1 Like
Dec 24/2024 - Tuesday
Pound plates today
Bench Press
135x10
225x3
315x1
360x5x3
Incline Bench Press - tng
250x5x3
BB holds with 285 lbs
25 seconds
25 seconds
1 Like
Dec 26/2024 - Thursday
Bench Press
25 push ups
25 push ups
70x5
120x2
150x1
170x1
157.5x5x5
Incline Bench Press TNG - lbs
135x5
225x1
240x5x5
HB 3ct Squat - lbs
135x2
225x1
245x4x2
T bar rows - lbs
135x5x8
Chins - BW
5x5
Ab where from knees
3x12
1 Like