Friday let’s fuckin get it
Back and bis today
Warm ups of light lat pull downs and light curls, super super setting
Last
120 x 15
120 x 12
135 x 12
135 x 12
Sitting curls
25s x 10
25s x 10
30s x 8
30s x 8
30s x 8
40s x 7
Hammers
40s x 8
40s x 8
Bent over rows into shrugs
135 x 10
185 x 10
225 x 5
Straight row
225 x 10
Rear db delt flys
25s x 14
30s x 10
30s x 10
30s x 10
Abs
30/25/25/30/30/30
DB shrugs
110s x 12
110s x 8
Sunday getting a good dead lift day in today. Gunna go for 600.
135 2x10
225 x 3
315 x 1
405 x 1
495 x 1
545 x 1
605 x did not get this. Def tweaked something in my back. But it was a good fail
Little update. I guess my back popped really loud like the kid working out with me thought it was my knee or something. About halfway I failed cuz my back just like popped idk. Right after I was super dizzy and seeing stars. This led me in to a panic attack I guess . I’ve never had one before but I was freaking out cuz my hands and legs were tingly and numb feeling so I went to hospital. Guess it gave me a full blown panic attack and I must of pulled or torn muscle/ligament something. Basically it hurts to walk and my back is fucked.
It’s really surprising to me because 545 went so smooth like it normally does. Dude said my form was on point too, but I guess it’s just part of the sport. I honestly think I might be done going heavy like that on deadlifts. Im to a point where I’m not really chasing a huge number and have been focusing on other things. We shall see but even thinking about something like this happening again but it being worse where I couldn’t walk or something just doesn’t seem worth it. I’ll probably be doing a shit ton of push ups this week and that’s about it while my back heals up
Best wishes. Feel better soon.
Little update. Been resting my back since Sunday. Shit really fucked me up. I’m in the gym today just doing some really light stuff. It’s getting better but I’m just going crazy not being in the gym so I’ll do what I can
Warm up 10 mins on bike
Bench
Bar x 17
135 x 12
135 x 12
Probably only going up to 225
185 x 12
225 x 10
225 x 10
225 x 8
Push ups inbetween sets
20, 25, 25,
Super setting Light incline db press and flys
Press
45s x 12
45s x 10
45s x 12
Flys
35s x 12
35s x 8
30s x 10
Bw dips
10
Feeling decent. I wasn’t gunna push to hard today but glad I got some stuff in.
Sunday funday
Feelin pretty good today. Gunna get some stuff in
Flat bench
Bar x 15
135 2 x 10
225 x 10
275 x 9
315 x 5
225 x 10
Incline dbs
55s x 10
95s x 7
95s x 8
Flat db flys
30s x 10
40s x 12
Pull ups
5 x 3
Cable flys
Sets of 10
BW dips
2 x 10
Tuesday
Getting some back and bis stuff in today
Starting with super setting lat pull downs and curls
Lat pull downs
105 x 15
125 x 12
150 x 10
165 x 10
Sitting curls
30s x 10
30s x 10
Hammers
35s x 8
40s x 6
Rear delt db flys and standing curls supered
Delts
25s x 12
30s x 10
30s x 10
Curls
35s x 10
35s x 10
35s x 8
Abs
30, 20, 30, 25
Pull ups
3 these are hard af for me probably because I’m trying to pull 280 fucking pounds lol
3, 2 1/2, 2
Finishing with little cardio on bike
Friday
Push day let’s get it
Flat db bench and push ups inbetween
40s x 15
40s x 10
90s x 8
110s x 10
110s x 8
Incline db press
40s x 8
85s x 10
85s x 8
Cable flys
32.5 x 10
32.5 x 12
37.5 x 10
37.5 x 10
32.5 x 10
Push ups
35. 25, 25,
Abs
20, 20, 25
Got this done in less than an hour so tempo was great intensity was good feelin amazing.
Sunday funday let’s go hittin some back and bis is on the list so far
Warm up cpl sets of light lat pull downs and hammer strength rows
Lat PDs
120 x 15
120 x 10
150 x 10
150 x 10
HS Rows
90 es x 10
90 es x 10
135 es x 10
135 es x 8
Sitting curls
35s x 10
35s x 10
35s x 8
35s x 10
35s x 10
Hammer curls
35s x 10
40s x 10
Hammer strength rear delts
90 es x 12
115 es x 12
115es x 12
135 es x 9
Rows into shrugs
135 x 14
185 x 8
Reverse grip rows
185 x 10
225 x 8
225 x 8
My grip and calluses are on fire
Cpl pull ups but my grip is spent
Abs
Tuesday
Hittin some push movements, then tomorrow gunna get some leg stuff in
Flat bench
Bar x 15
135 x 10
135 x 10
225 x 10
Gunna work some higher rep sets of 275
275 x 9
275 x 8
275 x 7
295 x 4
Drop to 225
225 x 15
Incline dbs
45s x 10
95s x 9
95s x 6
Front db raises and push ups supered with abs
Fronts
25s x 10
30s x 10
30s x 10
Push ups
25, 20, 25, 10
Dips
12,
Abs
35, 25, 25
Great workout
What percent BF do I look like? Is this like 20ish? I’d like to lose like 5 more percent if I did I think I’d start to see abs
Thursday hittin some legs
Warm up on bike then gettin right to it
Leg ext
70 x 15
70 x 12
115 x 15
130 x 12
Gunna hit some squats but not gunna go heavy. I can tell my back isn’t 100% and I really don’t want to tweak it again
135 x 1
Just kidding. As soon as I go down my shit just feels like it’s gunna pop. Fuckin a man
Leg press
270 x 15
360 x 10
450 x 10
450 x 14
450 x 12
450 x 11
Sitting calf raises
90 x 13
90 x 12
90 x 14
90 x 13
Finishing 15 mins on bike
Friday
Getting some push movements in today, starting off a little different though. Gunna mainly work DBs
Incline dbs and push ups
40s x 12
40s x 10
75s x 10
90s x 8
Push ups
40, 25, 25, hours of sleep t fed r td h guys
Floor press on smythe
90 x 10
180 x 12
230 x 8
Face pulls
80 x 15
100 x 12 8@80
100 x 20
Push ups inbetween
30, 30, 25, 25, 20
Cable flys
27.5 x 12
Really focusing on squeezing hard at inncentric and stretch on eccentric
32.5 x 12
32.5 x 15
Really good workout today feeling great
Monday startin the week with back and bis
Super setting curls and lat pull downs
Lats
120 x 15
135 x 12
150 x 12
Curls
25s x 12
30s x 12
35s x 10
40s x 6
40s x 9
40s x 6
Pull ups
FOUR, progress baby !
3
4
Bent over rows into shrugs
135 x 8
185 x 8
185 x 6
Rear delt db flys
30s x 11
30s x 10
30s x 10
Hittin chest today let’s get it
Flat bench
Bar x 15
135 x 10
135 x 10
225 x 10
275 x 7
295 x 3 when I lifted off my grip was all messed up on it and I was trying to adjust in mid air while holding and it just was a crappy set. Onto the next
295 x 3
225 x 15
Super setting flat db flys and push ups
Flys
35s x 10
45s x 10
45s x 10
Push ups
25,30,20, 20, 25
Front raises
30s x 10
35s x 9
Cable flys
32.5 x 12
32.5 x 12
32.5 x 8
Thursday hittin some legs today
Warm up on elliptical then some more warmups on leg ext before squats or leg press
70 x 15
100 x 12
100 x 12
100 x 10
Leg press
270 x 12
450 x 12
540 x 10
540 x 10
540 x 10
One more til failure
540 x 10
360 x 8 right after
Calf raises standing
90 x 12
140 x 12
140 x 12
Supered with db lunges
25s x 10
30s x 8
Friday
Hittin some back and bis. Once Monday comes around I’m gunna start a new program that’s actually outlined. I’m gunna research over the weekend. Or maybe Sunday if I can get in here
Super setting hammer strength iso row and sitting curls
Hammer
90 es x 12
90 es x 12
135 x 10
135 x 8
Curls
35s x 10
35s x 10
35s x 8
35s x 10
35s x 9
Rear delt hammer strength
45 es x 12
90 es x 12
90 es x 12
Lat pull downs and abs
135 x 12
135 x 12
150 x 8
Abs
25,20, 26, 30, 30, 35,
These are a combination of machines, reg sit ups etc
Standing hammer curls
40s x 10
45s x 6 these gettin heavy heavy
Had a really good workout Sunday but I guess it didn’t post.
Hitting some push movements today. Sunday I got some reps of 315 on dead lifts but it just puts a ton of stress on my back. Also did some paused reps on the bench with 275/295/315.
Flat db bench
55s x 13
55s x 10
110s x 10
Felt fast hittin the big ones today
120s x 9
Incline dbs
45s x 8
95s x 7
These got heavy
95s x 6
Cable flys and push ups
27.5 x 12
37.5 x 10
37.5 x 10
27.5 x 10
Push ups
30,20,25,20
Abs about 6 or 7 sets
Thursday
Hittin some pull movements, back & bis
Starting with bent over rows
135 x 15
185 x 10
225 x 8
Row into shrug
225 x 6
Sitti
30s x 8
40s x 8
40s x 8
40s x 8
45s x 6
Rear delt db flys
30s x 10
35s x 10
35s x 8
Pull ups
3, 4 1/2, 2
Abs
Got a good workout in even though I only had 45 mins. Moved fast but was still quality stuff
Flat Bench
Bar x 15
135 x 15
135 x 15
225 x 10
275 x 6
275 x 5
Burner set of 225
225 x
Push ups and db flys and abs
Push ups
35, 35, 30, 30, 26,
Db flys
35s x 12
40s x 10
45s x 10
Abs
35, 30, 30, 30,30, 15, 25,
Db front raises
30s x 10
35s x 10
Moved really fast got this all done like 40 mins had a late morning and gotta get to work… great workout though