friday gettin paid n gettin laid
deads went for 620 and ill be honest, i did not get it. got it about half way ill put the vid
315x1
405x1
495x1
545x1
620x0 tried twice and the second was better than first
545x2
lat pull downs
135x8
180 2x8
195x6
135x8
bent over roww
135x6
225x7,7
row into shrug 135x10
curls
45sx7,7
hammer strength iso row
90 ea sidex 10
135 ea side x 8,10
crazy how much heavier 10 lbs makes everything feel
saturday
worked out with a cpl guys from work today. one guy goes to a pfit so he got a taste of a real gym and is hooked. the other one doesnt work out but wants to start so thats pretty cool.
bench
315x1
315x3
335x3
345x2
275x10
incline dbs
95sx8
120s 2x6
shoulder press hammer strength machine
90 ea arm 3x10
tri rope pull downs i dont even remember the weight
dips bw 3x10
abs
played some basketball afterwards for a little cardio too
The most annoying thing someone can tell you when you talk about hitting numbers is “it’s only X more pounds.” That extra 5 or 10 might as well be 50 or 100.
That 620 is there soon man! Your ability to keep position going for a max shows it’s only a matter of time. Good work!
That looked close, seems like our bench is pretty similar, you probably have a bit on me on squat and absolutely crush my awful deadlift. Good stuff
its so true! 610 went up pretty good and felt like i had more. but 1 month later adding 10lbs seriously felt like 100 like u said. ill try it again probably in 3 or 4 weeks well see. thanks man.
thanks man keep at it, deadlift is one of my favorite lifts and i work on it the hardest so its def one of my best ones.
monday–cpl days late
leg day
squats
315x1
405x2
425x2
405x2
315x5
leg ext
leg curls
leg press
i dont remember the weight but got all that in.
wednesday
back and bi, deadlifts
eeverything felt good til i hit 545. that shit felt sooo heavy.
315x1
405x1
495x1
545x1,2,2
495x3
maybe because i squatted on monday my legs arent completely recovered. but this felt 100x heavier than normal
bent over rows
135x10
225x8
275x3
row into shrug
225x7
lat pull downs
135x8
180x8,6 my grip is starting to fail here dropped it to 150
150x8
curls
25x8
45x7
50x6,5
iso hammer strength row machine
90 ea sidex8
135x7,7
good day today besides the deadlifts. its not that they were bad i just didnt do as much as i wanted to.
got a good press day in on thursday forgot to post it
flat dbs
incline BB
hammer strength shoulder press
hammer strength lateral press
only thing i remember for weights was dping 225 on incline
had a beastly deadlift session today with a kid that was here and jumped in w me.
315x1
405x1
495x1
545x2
565x2
575x2
495x5
everything went up awesome
bent over rows
225x5
275 2x5
lat pull downs
135x8
165x8
195x5
hammer curls
25x8
50sx7,5
deadlifts worked me hard today.
tuesday
bench
315x1
335x4
345x2
365x 1 1/2
365 x 1
275x9
db shoulder
50sx10
75sx8
85sx6
dips
3xbw 10+ ea
abs
tri rope pull downs
thurs
squattttts
warm up
barx10
135x 2x6-8
225x1
315x1
365x1
405x2
425x1
435x1
445x1
315x5,4
squats felt great today.
leg press 2x
leg ext 1x
i stopped after this my knee was really bothering me, had to of been from the leg press? idk but i called it, i got my heavy squats in.
saturday
deadsszz
1e5
135 2x6
225x3
315x1
405x1
495x1 got up to this w no straps, but it slipped right at the top
545x2
565x2
585x2 this is a new dbl PR, have only gotten singles with 6 plates. the 2nd one was an absolute grinder tho. i pulled it thru tho.
bent over rows
135x7
225x7
275x5,6
225 row into shrug x7
hammer curls
25s,50s 55s into 45s
abs inbetween curl sets
monday
wide grip incline bench no spotter today tho
135 2x6
185x3
225x6
245x4,5
255x3
225x5
sucks not having a spot because i know theres a rep or 2 at the end of thr sets probably left but yea.
flat DB press
50sx10
95sx10
120sx 7,6
military press smythe
90x8
180x1 after this one i realized too much weight dropped to
140x5,8
tri rope pull downs
70x8
140x10,6 arms at dead at this point
wednesday
starting with squats
warm up sets then
315x3
365x1
405x2
425x2,2,2
445x1 i didnt really like this rep tho.
315x6
today im working on an over/under grip for deadlifts, this way i dont have to use my straps as much as i do. my legs are already pretty toasty so idk how high ill go on deads, hopefully up to 495 just to see what it feels like, maybe not even that high.
deads
worked up to
545 for a single no straps. im.loving this no straps or antrhing
friday
doing back today since i didnt get to the other day. no compound movement but ill probably bench tomorrow or sunday.
im working out w a buddy from work ans i dont really remember weights so just putting excerises
lat pull downs
rows
rows into shrugs. idk if.its from these or deadlifts but my traps have def grown
hammer curls
abs
hammer strength iso back machine¹
sunday
paused flat bench
225x6
275x2
315x4,4
335x3
275x6
incline dbs 95s 2x8
db flys
my arms were super jello today
well all the gyms around me are closed, and the charity event this weekens got canceled. RIP to my gainz
i guess cardio and calisthetics is my new best friend. no gyms…
yesterday did hiit with sprints jogging and walking up at a local soccer field. push ups were also involved. this suuccks
First day back in a real gym. Massachusetts sucks, can’t go to my regular gym so gotta drive through 25 mins to new one. Gunna have to work back into it. I’ve put on about 15lbs during this few month span. Time to get back to killin it tho.
Start with a chest day
Flat bench
Bar,
1352x8
185x5
225x9
275x3,3,2
It’s sad how heavy this feels now:cry:
Incline DBs
45sx8
65sx5
80sx6
85sx4
I’m secretly crying inside
Hammer strength shoulder press
45 each side x8
90 each side x3 crying even more
45x 8
Flat bench flys
30s x 2x8
Cardio on treadmill fast walk on incline