Monday starting the week great with some squats… think I’m gunna work some reps today as every week I been goin heavy singles/doubles
Warm up on the elliptical then Straight to it
Squats
135 2x10
Fuckin A both my pairs of headphones are dead how’s this always happen
225 x 5
275 x 1
315 x 1
Rep time
365 x 4
385 x 4
395 x 2
Working my way down with triples and short rest periods probably 45 secs ish
365 x 3
315 x 3
275 x 3
225 x 2 jello
Bent over rows
135 x 10
225 x 10
275 x 8
275 x 6
Row into shrugs
225 x 7
Curls
These are real slow up, squeeze at top, and slow back down. 10 feels like 20
30s x 10
40s x 10
50s x 4 then 45s x 2 too heavy should of done set of 45s first
Hammer strength iso
90 es x 10
125 es x 10
Rear delt db flys with ab super sets
25s x 10
35s x 10
35s x 10
Took the weekend off was pretty sick. Feelin much better today. Starting off w some legs
Squats
Gunna go for some heavy singles/dubz
135 2x10
225 x 5
275 x 1
315 x 1
365 x 1
405 x 1 crushed
425 x 1 crushed. I tightened up a little bit too much when I was about to go down and it sort of made me go forward a little bit so not the cleanest rep but still a 8/10 I’d say
435 x 1 crushed it
Gunna work dubs and trips on way down.
405 x 1
365 x 2
315 x 3
275 x 3
225 x 4
Db lunges
25s x 6 idk why I even try to do these anymore to be honest they just kill my knees…gunna be last time I try to
Super setting these
Leg ext
70 x 12
130 x 12
130 x 12
Leg curls
85 x 12
130 x 12
130 x 10
I’m starving and gotta go to work but that was a great workout
Gunna hit some legs again today. Feel like squatting
It’s funny I always see people talking about guys curling in the squat rack, and at my gym there usually isn’t a lot of people so it doesn’t happen. Except today. Lol all good
Warm up with some leg ext and curls/ elliptical
Squats
135 x 10
225 x 5
275 x 1
315 x 1
365 x 1
405 x 2
405 x 1
Leg curls
100 x 15
140 x 12
140 x 7
Leg ext
100 x 12
130 x 15
130 x 15
Standing calf raises
45 es x 15
90 es x 15
90 es x 14
90 es x 15
Hittin some push day to start the week…feels like it’s been a little bit since I did flat bench so we’ll hit it today
Bench
Bar x 15
135 2 x 10, 12
225 x 8
275 x 8
295 x 5
315 x 2
315 x 2
Drop set to 225 to failure
225 x 13
Most these sets def have at least 1 more in them but I don’t have a spot so I stop a little short
Incline dbs
50s x 8
95s x 8
95s x 6
Incline db flys
30s x 11
35s x 12
40s x 10
Db shoulder press as
45s x 12
75s x 5
Bw dips and abs, along with 30 mins of cardio before leaving
Was surprisingly crazy sore yesterday. That hasn’t happened in quite some time. Gunna hit some legs today
Squats
135 2 x 10
225 x 5
275 x 1
315 x 1
365 x 1
405 x 1
Dam this shit felt so heavy on my lower back goddam
405 x
Shit I tried going down but something def happened just the weight on my back feels like it’s crushing my lower back… not good
Leg curls
85 x 15
130 x 15
145 x 12
145 x 12
Leg ext
80 x 15
135 x 15
135 x 15
145 x 15
Standing calf raises
90 x 15
180 x 15
180 x 14
180 x
Finishing with some cardio. I really hope I didn’t do something to my back. It’s feeling tight but I’m not putting weight on my back like squats so idk we’ll see.
I’m pretty pissed my back hurts like shit and all day I’ve been thinking about what happened I mean 405 usually isn’t even a struggle. Except today it really compressed my back and I think that it was because I didn’t brace hard enough? I’m not sure completely I mean I had good warm ups and everything was moving fast as shit until that happened.
Injuries suck especially when your not even going for a PR and just getting into your sets. I guess it’s part of the game though
Was gunna do some squats. Loaded up 135 but I can feel my bike is tight as shit and I know if I even go up to 315 that shits gunna tweak. Idk w what’s going on so just gunna get some upper back today and some bis
Hammer strength iso row
70 es x 15
90es x 15
115 es x 15
135 es x 9
Rear delt db flys
25s x 12
Even these are tweaking my back fuckin A man
Curls
25s x 12
35s x 10
45s and 35s total of 8
Lat pull downs
120 x 12
Never should of tried squatting. Just finishing w some cardio
I might have to get my back looked at. I been goin really easy at the gym and this shit is still bothering me. Last night I’m just laying in bed in pain. Idk
Push day since gym will be closed tomorrow
Flat bench
Bar x 15
135 2x10
225 x 5
275 x 3
295 x 5
305 x 3
315 x 2
Haven’t done this in a minute but with a cpl day off I’m feeling strong
335 x 2
Still got some strength in me good to know
Burner of 225
225 x 15 booom
Incline dbs
45s x 10
95s x 8
Haven’t done these in some time in the incline
110s x 5 decent