Thursday
Feels so good to deadlift
135x8x2
225x3
315x3
425x1,1
475x1
Still have some of my deadlift strength which is nice.
Bent over rows
135x8
185x10,9
These aren’t bad could go heavier but not going to. Still easing into lifts and I’m sore from yesterday’s chest day
Rows into shrugs
135x8
Cardio incline treadmill
Saturday, still a tiny bit sore from my last chest workout, but went with my buddy and joined in on the chest workouts.
Flat bench
Warm up from 135-225 then working sets of
275 3x4
Incline DBs
Warm up
50s x8
Working set
85s x 6,6
Hammer strength shoulder press
45s x 8
70 ea side x 6, 9
90 x 5
Incline treadmill cardio
Deadlifting on Wednesday so doing a little chest and tris and stuff today
Flat DB bench
40s x 8
60s 2x6-8
90s x 8
95s x 8
Lat pull downs
110 x 12 for warm up
140x X 8, 10
150 x 8
Hammer strength shoulder press
45 x 8
90 X 9,8
Flat DB flys
35s x 8
40s x 8
Felt real good today. Finishing this with some incline treadmill cardio.
Deadlift day yess
135 warm up
3x 6ish
225 x 3
315 x 3
405x1
455x3
495x2, 2, 2
Bent over rows
135x8
185x5
225x6,6
Curls
35s x 10
40s x 7
45s x 6
Lat pull downs
110x 10
130x8
160x8
Finishing with incline treadmill for cardio. Deadlifts felt good today, form was solid.not feeling as weak as I was last week with them.
Doing chest today on Friday
Flat bench
135 2x8-10
225x 2x5
275x 7 failed halfway on 8th
295 x 3 failed on 4th
295x 3
Hammer strength shoulder
90 ea side x 8,6,6
Incline DBs
65s warm up x 8
85s x 7, 5
Flat DB flys
35s x 8
45s x 8
Incline treadmill at end
Monday, took the weekend off. Woke up feeling shitty today and didn’t even get Anna come but I made it
Lat pull downs for warm ups
100 x 12
130 3x10
Deadlifts
Warm up sets
135 2x8
225 1x3
315x1
405x1
Working sets of 495, was doing doubles last week so gunna try going with triples. Before corona hit and I was deadlifting I was doing double overhand with straps. Since the last day I was in the gym til now I’ve been going with mixed grip with no straps
495x2,2,1
Triples weren’t happening today. My head is killing me so I’m calling it a day. These made me dizzy was I’m outtt
Went to my old gym today to get some cardio and a little back in with abs
Incline treadmill
Rows
Lat pull downs
Abs
Good news is they should be getting their free weights and everything back in the gym next week. I like the new gym but the drive is what kills me. 13 mins and 25ish is a big difference even though it doesn’t seem like it. Plus I feel like I’ve always gotten my best workouts at my regular gym: fingers crossed they grow a pair and put everything back.
Wednesday chest
I don’t have a spotter with me today so not gunna try going super heavy. More of a rep day.
Flat bench
Warm ups
Bar
135 2x8
225 2x5
275 5,3
295 x 3
Just kidding on the reps. Heavy day it is
Incline DBs
50s x 8
85s x 8
95s x6
DB shoulder press
Warm ups with 40s
65s x 2x8
flat dB flys
35s x10
45s x6
Calling it after that. all I had for breakfast was protein and a banana and now I’m starving.
Thursday
Leg day… yay
Warming up with leg press
100 lbs each side x 8
200 ea side 2x6
300 ea side x 6
140 x 2x10 using a fatter bar that’s why 140 not 135, weighs 50
230x 5
280x 4
320x 4 this is going up really good. My lower back has a crazy pump to it which is restricting me right now. First time back doing squats though in a few months. Not gunna go higher than this though.
320 x 6
This is all I’m gunna do.
Idk how much squatting I’m gunna continue to do. Shit bothers my knees way too much the next day.
Friday just doing a couple random things, mainly wanted to get here for abs and cardio.
Lat pull downs to get the blood pumpin
Bent over rows
135 and 225
Incline treadmill
Should be other alternatives to get your legs strong without hurting your knees. Leg press felt fine? Are box squats any better? Lighter single leg stuff?
Yep leg press would fine. There’s other stuff I’m gunna implement so that I don’t have to squat.
Monday
Back in my regular gym with full access. Fees so good to be back, almost a little bit of normalcy
Dead’s Gunna try going for triples if 495 since I didn’t last time.
135 2x8 warm up
225x 5
315 x 1
405x 1
Idk how or why but the bar I use to deadlift with good knurling I guess isn’t here anymore? Kind of annoying because these other bars suck for grip.
495 x 2 this bar is killing me… there’s 4 bars here and they all are smooth as fuck. Might go double overhand with straps for next sets.
495x3 went up easy dbl over hand with straps so I’ll stick with it. The bar slipping even with chalk is impacting my form anyways.
495x 3
Hammer strength rows
90 ea side x 10
135 x 2x9
Lat pull downs And doing abs in between sets
150 x 10,10
165 x 6
Hammer curls
35s x 10
45s x9
Tuesday
Going 2 in a row since tomorrow I’ll have my daughter and won’t be back til Thursday but I feel good today
Chest
Flat bench
Warm ups with 135/185/225
275x7
295 x3
295x4
295x2
Hammer strength bench
90 ea side x 10
115 x 6
DB shoulder press
40s x 10 warm up
55s x 8
75s x 7, 6
Flat DB flys
30s x 8
45s x 8
Tri pull downs
130x12
160x 10
Great workout today. Lot of motivation for some reasons. Felt awesome today though
Thursday
Deadlifts with some back / bis
Dead’s
2x 8-10 135
1x4 225
315x1
405x1
Going dbl overhand with straps today, working reps with 405
405x5
Got yelled at for not putting the weight down nice and gentle… smh, it’s not bothering the 2 other people here.
405x4
405x4
I bitches our and left. Was beat from doing manual labor job before this. Good dead’s tho.
Friday
Flat bench
135 warm ups 2x10
225x5
Working sets gunna do 3 sets then go up to 295
275x 5,5,6
295 x 3
DB shoulder press
50s x 10
75s x 8, 5 shits were heavy
Incline bench
I’m not going superb heavy on these at all, more of a form check and will go heavier next week
135 x 7, 8
185 x 5
Tri push downs Super setting with face pulls
70 for face pulls and 100 for push downs, each set 15 reps 3x
Shit is a killer super set arms were on fire
Good workout, I can feel my strength coming back. Seems slow but it was a few months off with the closed gym.
Monday big deadlift day
135 warms 2x 8,10
225x5
315x1
405x1
495 going for triples today at least. Going dbl overhand with straps for the heavy sets.
495x3 first rep felt super heavy, banged 2 more out. Usually 1st set is always the hardest for me.
495x3 It makes me sad I’m struggling for trips on this
Gunna try 545
545 went up really good. I’m actually surprised. Felt easier than my first rep of 495.
After those i got a crazy lower back pump so that’s all I’m doin today for dead’s
Bent over rows
135x8 for warm up motion
225x 8,8,4
Lat pull downs With sets of abs in between
135x8
165x 10
180x 7 3/4
Hammer curls
35s x 8
45s x 8
Tuesday
Flat bench
Warm ups 135 2x10
225x3
275x8
Feeling strong today! Nice to see this going up really good.
295x4 I know I got at least 1 or 2 more but with no spot…
295x 2x4
Had to stop bein a bitch and get that 315 goin again
315x2
Incline DBs
Warm ups 55s x8
95sx 2x7
DB shoulder press
55s x 5 motion warm up
75sx 7
My pushing energy is spent. Gunna finish with cardio
Wednesday
Leg day wooooo
Warmed up with a set of leg curls/ext/ and leg press. One set each
Squats
135x10
225x4
275x1
315 for working sets
315 x 6 felt really easy.
315x 5
Gunna go to 365
365x3 felt good
365x3 felt good too
Leg press just adding up plates idk what actual machine weighs
360x 6
630x8 if I do my math right it’s 7 plate each side. Jus gunna do one more set of this
630x8
Leg ext
100x12
Leg curl
130x12
After those I’m spent, and I’m starving. Fee amazing though.
Thursday
Was gunna take today off but gotta take my mind off of some shit, so just doing some random shit
Lat pull downs super set with Face pulls
Not even gunna put weight or sets but doing a few of each
Bent over rows in shrugs superset with Tri push downs