Thursday hitting some dead’s today
Not gunna go crazy heavy probably just up to 405 and do some reps
Warm ups with leg ext and leg curls
Deadz
135 x 8
225 x 3
315 x 1
405 x 5
405 x 5
405 x 5
Friday
Finishing the week with some random stuff. This week has been pretty simple for a de load week
Incline bench
Bar x 12
135 2x8
225 x 7
225 x 6
225 x 5
225 x 7
Tri push downs
110 x 15
190 x 10
150 x 15
Lat pull downs
105 x 12
150 x 12
180 x 8
Bb rows into shrugs
135 x 9
135 x 8
125 x 8
Db curls
25s x 13
35s x 12
45s x 6
Monday
Super Bowl was a good night. Might of drank a lil too much but still getting at it today.
Chest and boulder shoulders
Flat bench probably just working with 315 today
Bar x 14
135 2x8
225x3
275x1
315x5
315x6
315x6
225x10
Seated Arnold presses
25sx8
35s x 8
40s x 6
Incline Db flys
35s x 5
Thursday
Dead’s and will probably do back and bis
Warm up with elliptical
Dead’s going heavy today
135 x8
225x1
315x1
405x1
495x1
545x1
585x1 went up good. I was feeling a huge pump in my lower back and think I was sitting back too much. Focused on not doing today and feels so much better.
605x this was a grinder but it went up
605 x1 fuck that was tough
Bent over rows into shrugs
135 x 8
225 x
225x
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Wednesday
Have taken a few days off. My daughter had to switch day cares so I’ve had her everyday and haven’t had time. ready to kill it today, feeling good and motivated
Chest
Flat bench
Bar
135x8
225x3
275x1
315x6
315x5
315x4 quick 30 sec rest finished with 225
225x10
Db shoulder press
45s x 8
75s x 7
75s x 7
Flat dB flys
30s x 12
35s x 10
40s x 10
This is kickin my ass today. Feeling out of breath. Not normal
Face pulls
90x15
90x 15
Doing abs in between sets
Finishing with some time on elliptical. My upper body is spent
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Friday
Dead’s and probably back with bis
Dead’s
Working on good form and not getting a crazy pump. It’s been limiting my workouts and I think I’m using my lower back too much, so really focusing on my legs.
125 2x8
225x3
315x1
405x1
495x1 not feeling anything In my back so far so good
Probably going to do sets of 495, 3-5 reps.
495x4
495x4
495x2
Bent over rows into shrugs. I like doing these, they make my traps grow
135 x 5
225x 8
225x 5
Curls
25s x 12
30s x 10
40s x 10
My sleep pattern has been killin me. I’m not getting enough, and it’s never good sleep. 5-6 hrs but I always wake up multiple times throughout the night. I can tell it’s taking a toll
Monday let’s get it
Chest and boulders
Incline db press
Warms
45sx12
55sx10
55s x 5
95s x 10
95s x 8
95 is high as I can go the 110s and 120s are still missing a DB🙄
Face pulls in between
50x10
50x 5
Flat bench
Bar
135 x 8
225x 3
275x 1
315x 4
315 x 3
225 x 225
Feeling weak today
Db shoulder press
45s x 10
55s x 10
55s x 8
Finishing with cardio on elliptical
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Wednesday
Dead lifts and some legs after
Warm ups on leg ext and leg curls
Dead’s going heavy today
135 x 8
225x 2
315x1
405x 1
495x1
545x1
Going for reps of 585, whether it’s singles or doubles
585x2 fuck this felt good. It makes me wanna go for 660. My buddy got 665 yesterday, gave me motivation for today.
635 first to see how it goes
635 went up good. Fuck it yolo going for 660
And I didn’t get it. I shouldn’t of done 635 before trying. It’s all good though.
Leg ext
Leg curls
That deadlift killed my morale. I know it’s not that serious but really thought I.
2 Likes
Monday chest and shoulders
I didn’t post fridays, did a little light back and cardio
Flat bench
Bar
135 x 10
225x 3
275x 1
315x 4
315x 4
315x 5
225x 12
Incline dbs
55s x 10
95s x 10
95s x 7
Db shoulder press
45s x 8
75s x 6
65s x 8
Flat dB flys
30s x 10
45s x 10
45s x 10
Face pulls with tri push downs supered
90 x 15
100x 15
110x 15
Tris
100x15
140 x 15
170x 5
Wow good ass workout. I think I need more carbs in my diet. I run out of energy more quick than I use to. I pushed thru that shit today tho
1 Like
Wednesday early morning workout today
Warm up on elliptical
Dead’s
125x8
225x2
315x1
405x1
495x1
Gonna work on doubles of 545
545x2
545x2
545x2
Hammer strength rear delt machine
45 ea arm x 12
90 x 12
90 x 12
Lat pull downs
135x 10
165x 8
165x 8
Curls for the girls
30s x 10
45s x 7
40s x 7
Good workout today have to cut it a little short wanted to do 1 more exercise but out of time. Deadlifts felt good though
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Thursday getting some chest and other stuff in
Starting with incline bench
Bar
135 2x10
185x3
225 x7
225 x 4
Incline bench has always been hard for me. Seems like my long ass arms make my ROM like 3 feet lol
225 x 6
185 drop set x 8
135 x 10
Flat DB press got the big boys back the 110s and 120s finally.
55s x 8
95s x 3
120s x 8 pretty embarrassing I messed up my first lift with them and they feel out of my hands. First time that’s ever happened to me. Lol
120s x 7
Incline Db flys
35s x 10
45s x 10
45s x 10
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Monday big chest day
Flat bench
Bar x 12
135 2x8
225x 3
275x 2
315 x 6
325 x 6
335 x 2
225 x 15
Incline dbs
45s x 8
90s x 5
110s x 6 tough in a good way. Going for at least 6 more
110s x 4
Somethings bothering me in my right shoulder…like my front delt almost to my bicep. Fuckin annoying. It feels weak, not fatigued… I’m jus gunna finish with some cardio on elliptical. It’s really bothering me and pushing movements feel really hard.
Wednesday hitting some dead’s and back today.
Warm up on elliptical before deads
Dead’s
135 2x8
225x2
315x1
405x1
495x3
Might just work with 495 today. My phone was dying when I got to gym and then forgot to charge my headphones. Sucks but no excuses.
545x2
545x2
Good sets
Bent over rows
135 x 8
225 x 8
I think a big problem has been I haven’t been getting enough carbs and not having energy. Last night I had pasta in sauce with grilled chicken. feel real good today
Lat pull downs with curls super setted
135 x 10
165 x 10
180 x 7
Curls
35s x 10
45s x 7
45s x 8
Rear delt flys
25s x 10
35s x 12
Friday
Hittin incline bench with shoulders
Incline bench
Bar
135 2x8
185 x 3
225 x 8
245 x 6
Man incline is rough for me. My long ass arms make the shit like 3 feet of ROM lol.
245 x 4
Flat dB bench
45s x 8
90s x 5
120s x 10 felt strong
120s x 7 good burn
Db shoulder press
45s x 6
75s x 8
75s x 8
Incline Db flys
30s x 10
40s x 8
Gunna finish with elliptical cardio.
Monday
Flat bench
Bar
135 x 8
225 x 3
275 x 2
315 x 1 been doing 315 for too long and not pushing myself hard enough so going up 20
335 x 4
335 x 4
315 x 5
225 x 15
Incline dbs
45s x 6
90s x 3
110s x 7
110s x
BW dips
Friday
Started a new painting job this week so times been limited having to get my daughter right after. Getting in a good session today. Wanted to deadlift but people were on the bar and didn’t want to wait so another chest day
Warm up with flys and elliptical
Flat bench
Bar
135x8
225x5
275x2
315x 1
335x 5 felt good
345 x 3 nice
355 x 2
I def think I should be at the 4 plates mark for a max…gunna have to try it when I got a spotter one of these days.
This is definitely a first for me benching and deadlifting on the same day. But I haven’t gotten my dead’s in this week and really want to. This will prolly be all I’ll have time for today so def trying get some good sets in.
135x 8
225x3
315x1
405x5
495x3
1 Like
Monday
Getting some back and bis in today. Not gunna do a compound, gunna focus on getting a good back workout mostly.
Warm up on elliptical
Lat pull downs
90 x 15
150x 15
180 x 10
Bent over rows
135 x 10
225 x 10
225 x 10
Rows into shrugs
225 x 8
Man these things seriously work you
225 x 6
Rear delt Db flys
25s x 10
30s x 10
30s x 10
Curls
25s x 12
40s x 10
40s x 9
1 Like
Thursday
Getting chest in
Flat bench
Bar x 12
135 x 8
225x 5
275x1
315x1
335x5
345x2
Dropping down to 315 to get a good set
315x2 after these reps my arms feel like they aren’t even there… idk why I feel so weak today
225 paused x 12
Db shoulder press
40s x 8
75s x 9
75s x 7
Incline Db flys
35s x 10
35s x 10
Tri push downs
140 x 15
190 x 11
190 x 9
1 Like
Tuesday
Starting with some dead’s
135x10
135 x 8
225x3
315x1
405x1
495x1
545 x 3 this went good
545 x 1
Drop set to 405
405x7
Bent over rows in shrugs
135 x 8
225 x 8
225 x 6
Lat pull downs
135 x 10
165 x 10
165 x 10
Curls
30s x 10
35s x 8
40s x 6
40s x 5
Elliptical cardio at ene
1 Like
Wednesday chest
Flat bench gunna work on paused sets today
Bar x 12
135 x 12 paused
135 x 10 fast
225x3
275x1
Paused sets
315x 5
315x 4
335 x 1
Drop set to 275 and 225
275 x 5
225 x 8
Wow
Pause reps Floor press on smythe 
180 x 8
180 x 10
180 x 10
Incline dbs
55s x 8
75s x 8
Incline Db flys
30s x 10
35s x 10
Cardio on elliptical to finish. This whooped me today. Got good reps on eberything
1 Like