wednesday–
back iso machine
deadlifts
worked up to a single of 545
abs
curls
bent over rows in shrugs on BB
–i really like doing these idk what theyre called or if they have a name.but 135 on them has my whole back and traps on fire.
DB shrugs
did some random stuff today. i wasnt going to even.go to the gym but i finally had a day off from.work after like 3 weeks so had the time.
friday pay day aka gettin paid gettin laid day
squats
315x3
355x1
405x2
425x1
455x1
idk how.i feel it was pretty close to parallel any opinions?
monday
felt fresh after taking weekend off
benc
275x5
315x5
335x3
345x2
did a cpl aets of incline but thay was it
incline dbs 95s 2x8
db shoulder press 75s 2x8
abs
You sunk that squat.
wednesday
new deadlift pr @ 610…def had more than that today but last time i tried 615 i couldnt get it so did this instead.
Yea, depth looks good
cool alright.
my buddy just told me about a push pull comp coming up in march on the 21st and im gunna join him on it. im gunna have to start being strict on my diet something that ive let slide a bit too much. excited to work towards it though
saturday-- legss
warm up with leg ext and curls
squats- 315x
365x1
405x2x2
425x2
435x1
everything went up good i wanted to go heavier but feeling under the weather aka a little hungover
leg press- started working my way up but after 7 plates i had this weird stinging burning pain in my hammy and felt mad weird i didnt want to hurt myself over the leg press
leg ext 3x
leg curls 4x
i missed posting my sunday and monday workout
.sunday
light bench Bb
120s on the flat DB bench
75s on shoulder DB press
abs
lat pull downs
monday–
did back and bis with no deadlift.
iso lateral row machine worked up to set of 3 plates each side
lat pull downs
3 or 4 sets of curls
abs
bent over rows into shrugs. idk what these are called but just working with 135 gives me a crazy forearm pump. went up to 225 for a cpl sets of 5.
the just did reg. BB shrugs
going to workout with my buddy today. i would more often but the gym he goes to is about 25 mins away, and schedules usual conflict.
tuesday did chest today
worked on pause reps on bench
315x2
335x2
365x 1 1/2
then did 385 for a touch and go which is an all time PR for me which went up good, def had maybe 10 more lbs in me
fly machine
press machine
good workout tho but after weighing my self yesterday i have to work on my weight and get more cardio in, to say the least
wednesday
deadz day
315
405
495
545x3,2 then my straps ripped in half, well one of them. wanna to get up to 585 and try it for 2 but i will next time.
bent over rows 225
BB shrugs 225
curls 45s and 50s
abs
friday
gunna be trying to work in either 2 bench days a week or 2 deadlift days a week. might just rotate each, and gettint a squat day inbetween to get ready for that comp in march. i say comp but its more of a fundraiser scholarship thing, not so serious. but im still gunna take it serious
flat bench
275x1
315x5,5
335x3
315x3
incline dbs
120sx7,6
floor press smythe
180x7
270x5
im starting to get sick and feel like shit today so calling it after this fml.
havent been in since friday. think i came down w the flu. starting to feel better today altho my energy level isnt 100%, but my pre workout came in so im getting after it today.
pause bench day, going for triples
225x5
275x5
315x3,3
325x2
225x12 all paused
my energy levels are low today…arms are dead after the first few sets. jus gunna try doing what i can today.
pec deck
tri rope pull downs
db shoulder press
this flu really kicked my ass. tried getting to the gym yesterday and only got a cpl things in before leaving. 135 on deadlifts felt heavy…the flu has taken all the energy out of me, but am getting back to 100% today so doing chest
flat
315x2
325x2
335x2
345x2
355x2. this was actly scary the 2nd rep paused half way but when ur benching with no spotter it makes you put everything into the rep unless you wanna roll it off u which i wont😂
225x like 19 or 20
lateral bench machine
90 each armx10
135x4
got heavy real quick
db shoulder press
50sx8 warm up
75sx7,7
dipps bw x 12, 12
face pulls
abs
got a good deadlift session in yest
135 2x8
225x5
315x1
405x1
495x1
545x2
555x2
565x2
bent over rows
135x10
225x6
275x5
curls
lat pull downs
saturday chest aka fuckin crushin shit
flat bench
225x5
275x1
315x1
325x3
335x3
345x2
275x10. instead of dropping to 225 and cranking out a bunch im gunna start dropping to this til i can get like 15 or something
incline dbs
50x5
95sx8
120sx5
tri rope pulldowns
3x 90 110 130 til failure last one was 9 reps
dips bw
14,12
abs
everything felt great today except those 120s they felt heavy heavy, probablt because my be ch was going heavy today.
squatting on a fucking monday lets go
225x5
315x2
365x1
405x2
425x1. something weird happened on this just on the walk out. idk if it pinched something in my back or what but its feel like it compressed my back a little too much. was gunna do 435 and keep going up but instead dropped it to 315 to see how it feels.
315x didnt even do a full rep idk just feels off.
leg ext
leg curls
it sucks beacause my squats were going up smooth and fast and then that tweak put an end to them. im not going to risk injury either by keep going just not worth it for another rep or 3, always another day
wednesday
pause bench press
225x5
275x4
315x4
325x2
335x2
345x1
dropped down to 275x7
iso lateral bench machine
90 ea side x 10
135x7,5
db shoulder press
50sx8
75sx7
theres only 1 80pb DB unfortunately so tried 85s
85sx 5
dips bw. 15,
abs inbetween sets of dips
deadlifts today
315x1
405x1
495x1
545x2
555x2
575x2
585x1
everything went up awesome. i felt going in good enough for a max day, but will probably just wait til next week and try 620.
bent over rows
135x10
225x6
275x5
row into shrug
135x8
185x5
idk if theres a real name for these but they work your upper back, grip, and forearms like crazy.
curls
50sx6,5
45sx5
lat pull downs inbetween
135x10
150x8
180x5
awesome workout today
monday hitting chest
bench going for reps last workout was doubles
bench felt off today so after my sets of 315 i didnt want to go up.
225x5
275x1
315x3,4,4
275x7
225x10
hammer strength shoulder press
45 ea sidex8
90 ea sidex 10,8
incline dbs
50sx10
95sx8,8
floor press on smythe
180x8
270x5,5
flat DB flys
25sx10
50sx8
60sx5
everything after my bench felt great. my bench form just felt off idk one of those days with it.