biros
August 14, 2020, 3:38pm
282
Friday
Bench day
Flat bench
Warm ups 135-225
275x5
I probably could of gotten a 3rd on each but with no spotter, I didn’t want my arms to give out halfway and die.
Should of jus did one set of 275 then right up to 315. Will do that next week
Incline BP
Motion warm up with bar
Prolly just gunna so working sets of 185 today
185x8 Went up real good and smooth going to 205
205x6
DB shoulder press
45s for warm up
75sx8
Idk why but the 80s are missing a DB so going to 85s
85s x6
I’m getting tired and starving finishing with hammer strength bench machine
90 ea side x 2x10
biros
August 17, 2020, 4:08pm
283
Monday big dead lift day
Warm ups
Gunna try another double of it.
This was a grinder. I gotta start eating breakfast. Most the time im starving after 30 mins of being here.
biros
August 18, 2020, 4:51pm
284
Tuesday chest day
Yesterday was a low volume day so today will be going hard
Flat bench
135 warm up 2x10
Incline bench
135 warm up x 8
205x6 If this was any indication I’ll stay at 205
DB shoulder press
Hammer strength iso bench
I like doing this because it gives me a nice chest pump. Probably a repetitive motion but whatever
90 ea side x 12
biros
August 19, 2020, 4:14pm
285
Wednesday
Just doing random accessory stuff today, will hit legs tomorrow
Lat pull downs
Face pulls
BB shrugs
Bent over rows
DB curls
biros
August 21, 2020, 4:14pm
286
Finishing the week with some legs
Warm up with a few plates each side of leg press couple sets
Squats
135 motion warm up 2 sets
Working sets probably just doing rep sets of 315
315x7
Fuck these get heavy… gunna do 1 more set.
315x7
That’s all I got for squats today
Leg press
6 plates ea side x 10
biros
August 24, 2020, 7:13pm
287
Monday funday Chest day push day
Starting different today with incline bench
Warm ups
Flat DB bench
ISO hammer strength bench
90 x8, 8
1 Like
biros
August 25, 2020, 5:11pm
288
Big deadlift today, won’t be here tomorrow so going heavy today
Dead’s
Warm ups 135 2x8
Working sets
495x4
Bent over rows
135x8
Idk why but I’ve been getting fatigued crazy fast compared to what I use to. It’s taking a toll on my sets
Lat pull downs
150x15
Gunna do curls super set
35sx10
Fuck man no energy. Maybe I’m not eating enough.
biros
August 28, 2020, 6:06pm
289
Friday
Took past 2 days off had a contracting job so couldn’t make it in. Hitting it good today tho
Flat bench
225x5
225 til failure, 12 reps
Good reps with the bench today.
biros
August 31, 2020, 5:04pm
290
Monday— gettin after some dead’s today
135 2x8
Working
I def had a 3rd in me but I felt like I was gunna puke after the first one. Drank too much water Right before set. Glad to see the set of 5 of 495. Next week gunna push my double up some lbs.
Bent over rows
Lat pull downs
biros
September 3, 2020, 3:29pm
291
Thursday
Had to take the past cpl days off. I knew I tweaked something in my back after one of my 495 reps on deadlift day. It didn’t bother me at the time but next day was pretty brutal. Today it’s feeing better.
Flat bench
225x8
These were all great sets. Feeling strong on the bench today. No form break downs even up to almost failure rep.
Incline bench
Bar
225x5
DB shoulder press
Warm ups
Flat dB flys
35s x 10
I work on getting a good stretch and tight contraction at the top. Not worried about heavy weight on these, definitely go for perfect good reps.
55s x 6
Great work out, have to cut it short cuz of work but idk how much more I’d even do.
biros
September 8, 2020, 5:03pm
292
Tuesday
Gyms for closed for a few days. Hutton some heavy dead’s today
135 2x10
Bent over rows
135x8
Curls and lat pull downs super sets. My lower back has an insane pump other wise I’d be doing more rows.
biros
September 11, 2020, 3:13pm
293
Friday
Big chest day
Bench
Tri push downs super set with face pulls
Tris
Face pulls
biros
September 21, 2020, 3:21pm
294
Wednesday
Been hard lately with my schedule and with the gym closed on the weekend only been able to get a cpl days in a week.
Flat bench
135 2x10
Finished with a max rep set of 225
DB shoulder press super set w iso bench machine
40sx8 warm
ISO
90x8
biros
September 24, 2020, 2:23pm
295
Monday I did dead’s with some back but didn’t post it
biros
September 24, 2020, 3:00pm
296
Thursday
Chest day
Warm up, peck deck with light bench
135 2x10
Going for more reps today, shorter rest periods
Tri push downs with super set face pulls
Warm up 80
Face pulls
Peck deck
Abs
biros
September 28, 2020, 3:56pm
297
Monday
Flat bench
DB shoulder press
Warms 40s x 12
Face pulls
70x 20
Tri push downs
120x 20
biros
October 5, 2020, 6:18pm
298
Monday
With working during the day and having to get my daughter at 430 gym days have been had to come by. After tomorrow should be finishing up this job and then its game on.
warm up— couple light sets of leg ext, leg curls, and glute raises
Deadlifts
Doing lighter sets, less rest intervals
135 2x8-10
Bent over rows
135x10
Bicep curls super set with iso hammer strength back row
Curls
25x8
ISO
90 ea side x 10
biros
October 9, 2020, 5:26pm
299
Friday
Push day
Bench with iso chest machine warm ups
Bar
DB shoulder press
50s x 10
Flat dB flys
30s x 10
Tri push downs
120x15
Cardio
biros
October 13, 2020, 4:48pm
300
Tuesday
Dead’s back and bis
Warm ups light leg curls and leg ext
Dead’s
135 2x10
Man I def has more energy in my legs for more I wanted to do 545 but my lower back pump was serious! So I finished the dead’s there but they felt great besides that
Bent over rows
135x12
These things are killer. I use straps for them but they feel awesome.
DB Hammer curls and reg curls
25x10
Lat pull downs
150x10
biros
October 16, 2020, 5:26pm
301
Friday
Flat bench
135 2x10-12
DB shoulder press
45s x 10
Face pulls
Cardio