Squats
Bar x 10
135 2x8
225 x 5
275 x 1
315 x 1
365 x 2 beastin this today
Skipping 385 going to 405
405 x 2 pretty good
405 x 1 my legs are feeling wobbly today. Still got a few good deep reps though. Gunna drop to 315 and rep it out
315 x think this is too much volume or not enough? I mean my heavy sets are only a few reps but still idk. I’m def progressing even if it’s just an extra rep each week.
Gunna see how lunges go today
Db lunges with standing calf raises in smith
25s x 10
25s x 8
25s x 10
Calf raises
45 es x 11
90 es x 10
90es x 12
Leg ext
85 x 12
115 x 10
Leg curls
85 x 12
130 x 12
Was gonna finish w a few mins on the bike but my knee kept popping on the way up so not even gunna bother
Just hittin some cardio today. Started taking creative about 2 weeks ago. Literally like over night I shot up a few pounds. The water retention is real.
Starting the week with squats. My headphones are dead, my phones at 6%… Warm up ellipty
Squats
Bar x 12
135 2x8
225 x 3
275 x 1
315 x 1
365 x 1
Everything going up good so far
405 x 1
405 x 1
365 x 2
315 x 1
My energy feels low with no music !! Place is dead today too. At least got a cpl of 405s.
Thursday was gunna hit deads with back and stuff today but will probably wait til tomorrow for the deads. Did almost an hour of cardio yesterday so legs a lil sore
Warm up with some pull downs
Lat pull downs
120 3x12
Bent over rows into shrugs
135 x 10
225 x 8
225 x 5
225 x 6
Preacher curls on machine with abs inbetween sets
55 x 10
55 x 10
70 x 8
Db curls
30s x 10
35s x 10
40s x 7
Hammer strength row machine
90 es x 12
135 x 10
135 x 8
Got here yesterday but my stomachs was wicked fucked up all day. Did one set of squats and went and puked after lol. Hittin some chest today
Flat dbs
45s x 12
50s x 10
75s x 10
95s x 10
Flat bench
135 x 10
225 x 10
275 x 5
This feels extra heavy today. It’s amazing how it feels like every week I’m losing strength somehow when I’m everything else is on point compared to the past.
275 x 5
Drop set to 225 to failure
225 x 8
Hammer strength chest iso
90 es x 10
90 es x 10
Arnold db presses
25s x 10
40s x 10
40s x 8 phew
One more set
40s x 12
Squats
135 2x10
225 x 5
275 x 1
315 x 1
365 x 1 the strength feels real today. Probably cuz of the pizza I ate yesterday.
405 x 2
415 x 1
425 x 1
Drop to 315 for a failure set
315 x 1 it was 1
Db lunges
25s x 10
25s x 8 these feel better, I think I was lunging too far and putting too much weight forward
Trying out these death marches…def gunna have to add these in to get the form down. Always funny trying something new and looking awkward
Couple sets of 25s
Leg ext and curls and calves
Curls
85 x 12
130 x 12
130 x 12
Ext
100 x 12
100 x 12
100 x 10
Standing Calves on smith
90 es x 15
90 es x 13
90 es x 12