Incline Bb
Bar
135 2x8
185x5
225x8
245x6
245x5
I’m really working on my form on this too. This movement always feels so awkward for some reason. Idk if it’s cuz I have long arms but it always just feels off.
Drop set to 185
185x5
I can feel my front delts getting the most workout, even with my elbows not flared out.
Flat DB press
55s x 8
I wanna do the 120s like I normally would but somehow there’s only 1 110 and 1 120🙄
95s x 9
95s x 10
95s x 7
Incline Db flys
35s x 12
45s x 10
45s x 8
BW dips
10,10, 10
Abs in between sets
Today was a great workout … probably because I took yesterday off. Everything felt strong and I didn’t get fatigued til the very end. Maybe because I was drinking a intra carb supp
Also after this week I’m Gunna start something different with my split… will look something like this
Chest/shoulders
Arms
Legs
Back
I never really dedicated a day to arms because normally I’d do tri exercises on chest days and bis on back day. But I think splitting it like this will be more beneficial. Doing my dead’s on back bis day now has been killing the rest of my workout afterwards. Putting dead’s and working legs on same day seems to make sense. We will see starting next week . Will finish this week with legs tomorrow.
Gunna start my new split this week starting with chest and shoulder day
Flat bench
Bar
135 2x 1,8
225x3
275x1
Going for 5xreps while going up 10lbs each set
315x5
325x5
335x4 could of gotten one more but i positioned my hand wrong. I should of stopped and fixed it.
345x3
Drop set to 225 to failure
225x14
Shoulder press iso machine
90 each side x10
90 x 10
90 x 10
Flat DB flys
30s x 8
I came in with so much energy, now it’s gone and my head phones died.
Floor press on smythe
180 x10
180 x 10
230 x 8
230 x 8
Db curls double arm
30s x 8
40s x 8
40s x 7
Preacher curls
Doing these super slow with a long extension and hard squeeze at the top.
10 each side x 8, 6, 6 this is literally nothing for weight but slow reps with squeezing and full extensions make it a million times harder.
Warm ups with leg curls and glute raises
Dead’s
135 2x8
225x1
315x1
405x1
495x1
585x1 this went up nice. I think today is gunna be going for a new PR. I feel great
635x1 definitely a new PR, I think that last time I got 630. Fuck it, I’m going for the big 650 today. What’s 15 more lbs
650x1 fuckin got it. Fuckin jaw hurts.
Gym was closed yesterday for the holiday so getting after it today with chest/shoulders. I’m working on not exhausting my self after every exercise. I think that’s been a problem with me not being able to get everything I want to done.
Incline bench
Bar
135x8
135x5
185x3
225x8
225x8
225x6
Flat dB bench
45s x 10
95s x 10
95s x 10
Face pulls
90x15
110x15
110x 13
Seated military press on smythe
100x6
190x7 this was tough, 2 90s too easy but those extra 2 plates makes huge difference
190x6
Dead’s
135 2x5
225x1
315x1
405x1
495x1
Going for some doubles today
545x2
585x1 this was a super struggle but I got it. I’m gunna continue with rest of legs
Leg press
4 plates each side x 6
7 plates each side x 9
7 again x 8
Flat bench working from 5 reps and going up 5/10lbs and one less rep each set til I get to 1.
Bar
135 2x8
225x3
275x1
315x5
335x4
345x3
355x2
365x1 this was good. Maybe could of gotten 2 but not gunna risk it w no spotter.
225x11
Shoulder iso machine
90 ea x 10
135 x 5 heavy
115 x 8
Arnold Db presses haven’t done this in a while
25s x 8
25s x 12
35s x 9 these are tough lol
Dead’s
135 1x8
225x1
315x1
405x1
495x1
545x1
565x1
I had to run upstairs, had to take a wicked shit…coming back down and looking at 585 my body lost all motivation.fuck it
