Deadlifts working sets 3x10-12
135 x 12
135 x 8
225 x 6
Working sets. Gunna start at 315 for a starting point
315 x 10
Amazing how much harder higher reps are when your Use to heavy low reps.r
365 strapped x 9
Fuck that’s hard
365 x 7
Bulgarian split squats just with body weight
3 x 10 these are fucking tough
Starting with leg ext
100 x 15
100 x 15
100 x 18
80 x 15
Squats
135 x 8
185 x 5
225 x 3
275 x 10
295 x 6
Shooting for 12 range 10 is tough once getting there this endurance shit sucks
295 x 6
Gunna go for a few of this. Should be at at least 4-5
315 x 4
315 x 3
275 x 3
Seated Calf raises
90 x 15
90 x 15
110 x 15
140 x 15
Leg press
4PPS x 15
5 PPS x 13
5 PPS x 12
5 PPS x 10
Bulgarians
BW x 10. My fucking legs are smoked!
BW x 10
BW x 10/7
Insane leg day, weight is at 272. Thursday after an hour of cardio it was at 269, but probably cause I lost lbs in water weight.
Sunday hitting shoulders today. Feeling great. Diet been on point. Everything been on point except my sleep, sleepin like shit sometimes
Db shoulder press
Couple warm up sets of 30s then 4x10-12
55s x 12
55s x 12
60s x 12
60s x 12
Side db raises 3x15
25s x 10
Gunna have to drop this
20s x 12
20s x 10 idk why but my left shoulder is killing me.
Alt front raises 3x12-15
25s x 13
25s x 15
30s x 13
Rear delt db flys 3x15
25s x 15
25s x 13
25s x 10
Also doing abs inbetween sets, 135
DB shrugs 4x20
75s x 20
75s x 20
75s x 15
Hammer strength shoulder press 4x10-12
70 ES x 12
90 ES x 12
Finishing with 20 mins of cardio should be able to get to 300 cals. Great workout even tho a cpl sets short of targets. Still getting use to the increased volume
Had a whole ham string leg day today. At one point 3/4s of the way thru my page reloaded on me and it erased everything. My deads that I can remember looked like 315 x 11, 365 x 11, 385 x 8 I believe. Great workout though
Wide grip lat pull downs 4x10-12
120 x 12
120 x 12
150 x 12
150 x 12
Incline db curls 3x10-12
25s x 11. These are harder than they seem tbh
25s x 10
25s x 10
Chest supported DB rows 4x12-15
30s x 15
40s x 14
35s x 15
40s x 9
Alt hammer curls 3x10-12
42.5 x 12
40s x 9
35s x 8
Bent straight arm push down 4x12-16
40 x 15
50 x 15
60 x 15
80 x 15
Wide grip cable row 4x12-15 with a hold for 1/2secs
75 x 15
90 x 14
105 x 14 these are decent reps but dropping back to 90 as I can’t get a good pause
90 x 13
One arm lat pull downs 3x10-15
90 x 12
75 x 11
75x 14
Abs and 15 mins of cardio to finish. Phew good ass workout
Got 25 mins today til gym closes. Fuck yea looks like fast paced x today aqq adead lifts to kill myself
3x10-12
135 x 10
225 x 8
275 x 3
315 x 1
365 x I0
385 x 10
Last set
405 x 3… this was tough. Not ready for the 10+ after the first two sets. Next deadlift day am only going to work 385 til I get the 10 range
Deads
135 2x10
225 x 3
315 x 2
365 x 1
Going for the 3 sets of 10 385 today.
385 x 10 this went pretty good. Def can get 3 sets
385 x 10 let’s go one more set. These are going really good.
385 x 7 so close. Shit toasted me
Leg ext 5x 15-20
85 x 15
100 x 20
130 x 19
145 x 17
145 x 18
Wednesday. Sore as shit. Gunna get a chest day in today
Warm up on bike then right to the inclines
Incline dbs 2 warm up sets then 4x12-15 working
40s 2x8
90s x 13
90s x 9
90s x 8
Db pull overs 3x10-12
35 x 8
Working set 60
60 x 12
65 x 12
65 x 12
I
Peck dec flys 4 x 15
115 x 15
115 x 15
These last sets are gunna be the challenge
115 x 15
Last set adding
130 x 13
Low cable cross flys 4x15
19 x 15
19 x 15
22.5 x we’ll call it 13
20 x 11 fuckin dyin out at the end
High cable crosses
50 x 14
50 x 12
40 x 15
40 til failure
Doing abs inbetween these cable crosses. Fucking great workout for being sore as fuck
Not gunna lie everyday this week I been sore as fuck. Was gunna do cardio today and “take it easy”. Then realized I’m not a pussy. Legs it is
Squats
135 x 10
135 x 8
225 x 6
275 x 2
Working sets gunna be 315 today. Shooting for those 10 piece spicy nuggets on these
315 x 10 goddam the last 3 were tough let’s do it again
315 x 4 gunna drop to 295 I’m not getting the best reps
295 x 5 ok then
Leg press 5x15-20
4 PPS x 18
4 PPS x 15
4 PPS x 15
Bulgarian fucks
BW x 12
BW x 8
Leg ext 5x20
85 x 20 I keep getting a pinch in my lower back. Think I’m just gunna end with some time on the bike
Deads
135 x 12,10
225 x 3
315 x 1
365 x 1
Was 3 reps off the 3x10 of 385 so gunna bump to 405 today and see what we can get done
405 x 10 this went good it’s these next sets that are the challenges
405 x 7 let’s go
405 x 7 didn’t hit the 10 mark but still breasted all this shit good ass sets
Super setting RDLs and Goblets
Rdls still working on form w these 3x10-12
135 x 12
135 x 12
135 x 8
Db goblets 3x12-15
50 x 12
70 x 12
70 x 12
One more of a working set
70 x 10
Bulgarian fuck squats 4x10-12
BW x 10
BW x 10/8
Doing abs inbetween. Reg sit ups and twist sit ups 4-5 sets, at least 20-25 each
Few mins 5-10 probably on bike just to loosen up my legs. Great workout today