Gunna hit some push today. I honestly don’t like benching as much as I have been but I’m trying to let my back get back to normal without doing shit that’s gunna tweak it again and reset it
Flat bench
Bar x 15
135 2 x 10
225 x 5
275 x 1
295 x 4
305 x 3
315 x 2
225 x 10
Over head press
90 x 10
160 x 6
160 x 6
Incline dbs
45s x 5
95s x 8
It is hot as fuuuck in this gym right now I’m probably down 5lbs just from sweating
95s x 5
Db front raises
30s x 10
Abs
I wanted to do more but it’s so dam
Humid down here… feels like an excuse but I still got some good stuff done. My weight says 274 but I probably sweater about 3 or 4lbs out while being here no joke
Leg press
270 x 15
360 x 12
450 x 10
540 x 10
630 x 10
Drop to 450
450 x 10
Db lunges
25s x 8
25s x 8
25s x 8
So after some research my form was shit on these and not right, causing the pain in my knees. Was putting way too much pressure on them going forward. Now correcting my form these feel much better.
25s x 8
Finishing the week with some cardio. Will have tomorrow and Monday to rest. Sunday should be able to get in and do something. My body def needs a break so next few days should do me good
Phew spent… went quick today. There’s so many things I want to do besides these chest workouts but my back is still giving me problems… I think it’s time to go get it checked out
Hitting some legs today… warm up on elliptical with leg press after
Leg press feels good back is feeling better today… gunna try doing a little squatting
Squats
I’m going right to belt… normally I’ll wait til 315ish but starting with it
135 2 x 10
This feels amazing on my neck sunburn
225 x 5
275 x 5
Might stay at 315 today. I’m not feeling it in my back. I’m going really slow with bracing my hardest it definitely helps
315 x 3
315 x 3
315 x 3
Might just go for singles on these next
365 x 1
385 x 1
Everything felt solid today. Gives me hope to deadlift on Friday.
This is like a circuit
Leg exts
70 x 12
100 x 12
130 x 12
Leg curls
70 x 12
115 x 12
130 x 14
Abs
35,30,15,30, 25
Standing calf raises
90 x 15
140 x 13
140 x 1
Still banging out abs inbetween these
You know kids are out of school when you’ve never heard 135 being deadlifted and smash into the ground as loud as it is here fuckin a the form is rough too hurts my back to watch.
Deads let’s see if I still got some strength in me
Deads
135 2 x 10
225 x 3
315 x 1
365 x 1
405 x 1
Back is feeling good so far. Idk how heavy I’ll go today we’ll see. Gunna work on some dubs and then finish with a single of something
495 x 2 dam this feels heavier than it use to
495 x 1 1/2 feeling weak tbh… it’s funny how I feel embarrassed about this weight
455 x 1 smh
Lat pull downs
130 x 12
150 x 10
Bicep curls
25s x 8
40s x 8
45s x 6
Burner of 30 to failure
30s x 10
Super setting rear delt flys
Flys
25s x 10
30s x 12
30s x 8
Finishing with like 10 mins on bike. Good workout today though
Squats
135 2x8
225 x 5
275 x 3
315 x 1
365 x 1
So far everything feeling good. Back feels good no pain or aches. Gunna go to 405 and see what it feels like.
405 x 1
405 x 1
Gunna start going down
365 x 2
315 x 3
275 x 2
Leg exts
85 x 12
130 x 15
145 x 15
Leg curls
80 x 12
130 x 15
145 x 10
I gtg to work I’m outta town. Got some good stuff done today
Squats
135 2x10/8
225 x 5
275 x 1
315 x 1
365 x 1
Everything going up good feel great.
405 x 1
425 x 1 went good
425 x 1 solid
Dropping to 315 for reps
315 x 5 great reps
I’d like to get like 8 on the last set. Gunna push thru and get it
315 x 5 my legs were jello
Haven’t logged in a couple days. Thursday I got in for some cardio. Yesterday got a great back and bis workout in. Today gunna hit some chest, most DB work
Flat dbs
45s x 12
45s x 12
Shootin right to 110s and then 120s
110s x 12
120s x 7 1/2
Incline dbs
45s x 6
95s x 9
95s x 7
This gym is so goddam humid it’s almost hard to breathe holy fuck
flat db flys
35s x 10
45s x 10
45s x 10
Db shoulder press
I’m timing all my rest inbetween, keeping it being 60-90 seconds
45s x 10
75s x 8
75s x 8
Couldn’t get in yesterday but gunna kill some legs today
Squats
135 2x10
225 x 6
275 x 1
315 x 1
365 x 1
405 x 2 depth was good on first one second was maybe like an inch off? It was still good though
425 x 1 I got this but it just felt off for sure but still got it
Gunna drop to 315 for reps
315 x 6
One more set of 315
315 x 4
Squats
135 2 x 10
225 x 3
315 x 2
365 x 1
Everything going up fast and feelin good. Real late start today not use to being here this late
405 x 1
Gunna do a cpl of singles of this then drop to 315 for some reps
405 x 1 depth was good shit was powerful tbh…one more
405 x 1
Gunna do 2 or 3 rep sets with 60-90 second rests
315 x 5
315 x 5
fuckin a the form is rough too hurts my back to watch.