Wednesday
Deadlift day
135 2x10
225 1x3
315 x 1
405 x 1
495 2x3
545 x 2
Bent over rows
Curls
Lat pull downs
Was flyin thru this like a circuit because of a time crunch
Finished with some incline cardio
Tuesday
Pull day
Warm up was leg ext and glute raises
Dead’s
135 2x8
225 x3
315x1
405x5
495x 3
495x 2
Bent over rows in shrug
135 x 10
225 x 5
Drop set into
135 x 10
Curls
Warm up
25s x 8
40s x 8
45s x 8
Lat pull downs and abs super set
150 x 10
165 x 10
Wednesday
Push day
Incline BB press
Warm up 135 x 10
185x 3
225x7
Did these next sets right after one another maybe 30 secs in between to rack plates
225 x 5
185 x 6
135 x 6
Flat DB press
50sx 8 warm up
85s x 3
120s x 8 This set felt great last rep was a struggle but pushed it thru, will do one more
120s x 5 arms were feeling like jello on that last rep still good heavy sets
DB shoulder press
50s x 7
75s x 7
75s x 7
At this point these are all sets with rest periods of 60ish seconds except for the 120s they were a little longer.
Abs & cardio
Friday
Deadlifting day with back and bis
Working up to 6 plates today for a single.
Warm ups include leg ext leg curls and glute raises
135x8
225x3
315x1
405x1
495x1
Skipping the 90 jump and going to 545 to see how this is. Everything so far is feeling solid
545x1
585x1 smashed it throwing a 10 on each side to try and hit the. 600 mark
605x1
Fuckin smashed that shit too I got a vid I’ll put of it
Bent over rows
135x5
225 x 10
225 x 8 doing rows into shrugs this last set wiped me
Bicep curls in between row sets. Doing these really slow concentrating on squeeze and the eccentric
25s x 8
35s x 8
40s x 8
45s x 4
Lat pull downs
150 x 10
180 x
2 Likes
Monday push day
Starting with flat BB bench, warm up couple light sets of iso bench machine with just a 45 each side and then this
135 x8
225x5
275x 7
These 315 are the real focus of bench today.
315 x 3
315 x 3
225 x 12
DB shoulder press
50s x 8
75s x 8
85s x 6
Super setting face pulls and tri push downs. Going for 15 reps each set and 20 lb increase if I get it
Face pulls
80x15
100x15
120x14
Tri push downs
130x15
150x13
150x7… ouch
Flat dB flys
30sx 4 repsy arms are dead lol
Wednesday
Pull day
Leg ext and curls couple sets to warm up before dead’s. Gunna work up to I think 545 and go for doubles today. Try to get a few sets
Dead’s
135x10
225x3
315x1
405x11
495x1
545x2 def not easy
545x2 even harder but this was good today
Moving on to bent over rows With abs in between sets so I can’t make excuses at the end to not do them.
135x8
225x8
275x5 my form was breaking down at the end
225x7 did these with shrugs too. This movement makes me weak, I usually end up dropping the weight at the last rep.
I’m starving and didn’t eat this morning. Had a rough morning with my gf so I’m callin it. Glad I got my dead’s in though.
Friday
Push day
Incline BB bench
Warm up with bar then
135x10
185x5
225x5
225x5
185x5
Flat bench gunna do sets of 225x8 with 60 second rest intervals
135x10
225x8
225x8
225x8
Doing flat bench after incline is a killer. I already felt a little broken down. Still got some good sets though.
ISO lateral shoulder press machine
90 ea side x 10
90 x 6
90 x 10
Doings abs and Bw dips supered
Dips
10
10
Monday
Starting the week good with some heavy deads. Gunna try going for 620 today and see what happens. If the lifts leading up feel good I’ll go for it we’ll see
Leg ext and curls for warm up
Dead’s
135x10
225x4
315x1
405x1
495x1
545x1. Gunna see how this goes up. If it’s smashed then gunna do 585 maybe. Last time doing that one rep of 585 in between 545 and 605 felt key…we’ll see.
545 felt real smooth no struggle really. Gunna do 585 see how it is now.
585 went up decent. Heavy. But might just try 615. Would still be a New best for me.
615 it is for a 5lb PR. I know this is only 10 more lbs than what I did a couple weeks ago but 10 lbs feels like 100 up in these #s
615x1
Not gunna lie 615 was not as hard as I thought it’d be. Throwing on 10 more.
625 would be a huge milestone for me if I can smash this. Would be 25 lbs off my goal.
625 x 1 yes… 10 lbs felt like 100. It was a struggle and hard af compared to 615. Will put video of it.
Bent over rows
135x12
225x10
225 into shrugs x 8, x7
Lat pull downs with sets of abs in between
150x10
180x8
Curls
35s x8
I’m beat. Good workout tho
2 Likes
Wednesday
Incline bench
135 2x8
185x4
Working sets of 225
225x7
225x6
225x5
185x8
Flat dB bench
50sx8
90sx3
120sx8
120sx6 1/2
Supersetting tri push downs with face pulls
Face pulls
80x15
100x5
120x12
Tri push downs
100x15
140x15
160x10
Dips BW with abs in between
Dips
12,10,10
Friday big leg day
Leg press doing some warm up sets then guna work up to some 10 -12 rep sets prolly like 6 or 7 plates each side.
6 plates felt like so much pressure on my knees they were like clicking so just gunna do 5 plates
5 ea side x 13. Slow reps.
5 ea side x 13 faster reps
Let’s feel nice and warm gunna up it
6 ea side x 13
7 ea side x 10
Supersetting leg curls and leg ext
Leg curls
115 x 13
130x 13
Curls
100x13
115 x 13
Seated Calf raises
90 x 15
140 x 10
Monday funday chest day push day
Flat bench
135 warm ups 2x10 first set slow second fast reps
225x3
275x3
Working on 315 mainly today.
315x5 this felt great maybe had one or two more but with no spot I don’t want to get crushed
315x4 felt good, gunna bump it up and try a triple of 335
335x3
Drop set to 275x7
DB shoulder press
50s x 10
90s x 6 fuck those are heavy. Gunna do 85s to try and get 8
85s x6
Incline dB flys
30sx 10
40s x9
Bw dips with abs in between
Dips x 13, 10, 10
Face pulls with 20 lb increase 15 reps
80 x 15
100 x 15
Spent great workout today
Tuesday
Not doing a compound lift today, my knees are achy still from the leg day on Friday. Hate my knees. Gunna work back and bis today
Warm up with lat pull downs
105 3x 15
Bent over rows
135x10
225x10
I’m pissed I left my headphones on the charger at home. Weird working out without them.
225x20
Row into shrugs
225x 7
225x 6
Curls
25s warm
40x 7
40x 8
Preacher curls with abs in between
40 + bar x 8, 6 5, these shits make me feel weak.
Working biceps I can tell is a lacking muscle for me, probably because I hate doing just bicep exercises.I have to put more focus into them though.
That’s it for today… it’s just missing the spark today, probably because of no head phones.
625 looked smooth man! Definitely looked like you had more in the tank!
I agree! I’m most impressed with myself with my form to be honest. Even at heavy weights I am still managing to have good form. Next month I’ll probably add 10 or 15 just to see.
1 Like
That, and you just casually walked away after the rep. I know for me, when I was pushing it for a max attempt I’d have to set it down gently, and then tell myself not to freak out, the room will stop spinning soon 
Wednesday
Dead lifts with some legs, probably gunna try a few sets of 545 doubles mayne triples? Wel see.
Warm ups leg ext and leg curls
135 2x8
225 x 1
315x 1
405x1
495x1
Working sets
545x3 this was a grind I love it
545x3 fuck yea
Gunna try one more set
545x 0 shit I’m not even gunna lie I couldn’t even get it off the ground. Dude started talking to me and feel like it cooled down my body lol. Also i felt spent.
Leg curl with ext super sets
130x13
130x10
Ext
85 x 15
85 x 10
Cardio at the end
Lmao!! It may not look like it but I was dying on the inside. Not gunna lie what you describe as much as it’s hell I like that feeling😂
Thursday
Doing some light chest and shoulders
bb incline bench
Warm. Ups
Bar
135 2x10
185x3
225x4 front right delt is bothering me feels like it needs to pop or something
225x4
185x5
135x 10
DB should press
50s x 8
I can tell my body isn’t recovered…went 3 days straight going onto 4.probably going to be short today.plus my front right delt is fuckin with me.
40s x 12
Abs
Friday
Wanted to get in and do at least something. Nothing heavy just doing cardio with sets of abs and bicep curls in between every like 7.5 minutes of cardio.
Monday starting with a push day
Flat bench
Warm ups 135-275
Working sets, gunna go up 10lbs each set
315x6
325x4
335x2
Incline dB press
Warm ups 50s and 90s
120s x5
DB shoulder press
50s x 5
85s x 8
85s x 5
Dips Bw with abs in between
8
After that set I’m done. Had a good workout but my energy level is gone! Which is weird because I had pasta and chicken last night for supper which usually fuels me good the next day. Still a good workout though