Yea, I strained my right pec in the fall. It took a couple months to heal.
I was busy last week. I felt weak today so I checked the scale post workout, I found out I’m 188 lbs. This is the lightest I’ve been since high school smh.
Time to bulk back up to 198.
Paused GGBP
45x10,135x5,225x5,275x3,295x4,295x5x2,275x8
Tricep pull down 50xAMRAPx2
25lb DB Lateral raises ss w/ front raises AMRAPx4
100lb Chest supported DB rows ss w/ 20lb DB rear delt flys 12x3
Face pulls 15x5
30lb DB hammer curls 50 reps
Yeah it is, I’m 196 now and I feel like new man lol.
Paused GGBP
45x20,135x10,225x5,275x3,300x5,315x3,290x6,275x10
Cable flys ss w/ push ups 45x15x4
Tricep pull downs 50x2
100lb Chest supported DB rows ss w/ 22.5lb DB rear delt flys 12x4
Face pulls 15x5
30lb DB hammer curls 50 reps
Paused GGBP
45x20,135x10,225x5,275x3,325,355,295x5x2
Cable flys ss w/ push ups 40x16x3
Tricep push down 65xAMRAPx2
Chest supported DB rows 100x12x3,90x13,90x
ss w/ 25lb rear delt fly
32.5lb DB hammer curls 50 reps
Face pulls 40x15x4
Pendlay Rows 245x1x15 superset w/ 15 reps of 35lb DB rear delt flys between each set
Seated Cable row 170x10x4,150xAMRAP
Shrugs 235x10x5
Face pulls 40x15x5
40 lb DB Hammer curls 50 reps
50lb BB Reverse curls 50 reps
So is there a timeline to your journey to 405? You got a day or week down the road where you’ve planning on throwin’ it on the bar? Or simply, “When it comes it comes.” type of thing?
When it comes time. I’ll try 405 when I can bench 315x11. I think I can bench 315 for 6-8 reps right now, so I should get 405 within the next 2 years if I stay injury free.
