What an insanely good week. Everyday shit been good. It’s Friday and it’s squat day
Warmed up with light leg ext and bike til the squat rack opened so feelin loose.
Squats
135 x 10
135 x 6
225 x 2
275 x 1
Think gunna work 315 again. Need to get those sets up to par with the first
315 x 9
315 x 6 progress. This last set is where I see where I really am.
315 x 5. Was a solid set. Got work to go til I get to the 3x10 but I’m getting there.
Leg press4x15-20
5 PPS x 20
5 PPS x 15
5 PPS x 14
Leg ext 3-4x 15-20
100 x 20
115 x 18
115 x 14
Out of time and my legs are toasted. Really good workout though.
Lat pull downs to get warm
105 x 12
105 x 15
135 x 12
135 x 12
Wide grip cable rows with pause 4x12-15
105 x 12
120 x 14
105 x 12
105 x 14
Incline db curls 3x 10-12
25s x 10
30s x 6 25s x 6
25s x 10
Alternating hammer curls 3x 10-12
35s x 11
30s x 10
30s x 9 1/2
chest supported db rows 4x12-15
35s x 14
35s x 15
35s x 13
35s x 9
Abs 52, just going to tally up a total
One arm lat pulls 3x10-15
105 x 10
105 x 6
Finishing with some cardio. Not gunna lie my body is taxed. Might take tomorrow off…I was gunna today but then I had to tel myself to stop being a pussy
Keeping the momentum going let’s get it. Goal is 3x10 of 405 for the deads today
Deads
135 x 12
135 x 8
225 x 5
315 x 1
365 x 1
Working sets
405 x 10
This was good.felt a little off but managed to bang out a ten piece. Next ones are the real challenge though.
405 x 8 and we’ll say 1/2. Let go half way up. That’s one more rep than last week though. Trying for the 10 on this next set
405 x 2… fuckin hell
Supersetting goblets and rdls
Goblets 3x12-15
55 x 14
75 x 12
75s x 13
80 x 5
The goblets are definitely one of my new favorite exercises
Squats. Might go to 295 and try to get the 3x10. The 315 I don’t think is here yet and I’m not getting enough reps of it
Squats
135 x 10
135 x 10
225 x 5
275 x 3
295 x 9 just gunna stick with this and try to get these reps
295x 6
Last set these reps are disappointing to say the least
275 x 6 awful just awful not happy with this today at all
Leg press 4x15-20
4 PPS x 20
5 PPS x 15
5 PPS x 12
Let’s go baby Sunday funday chest today. Took yesterday off legs were pretty spent cns was tanked. Long week feeling great though
Warm up on the bike then right to DBs
Incline dbs 4x12-15
40s x 15
40s x 15
Working, going for 12 on each at least
90s x 12
90s x 12 last one was hard af but wow what a grind for it
90s x 8
90s x 7
Db pull overs 3x12-15
55 x 15
65 x 15 this was a good one
65 x 12
Peck deck machine 4x15
115 x 15
Going up for next sets
130 x 15 last few reps hurt lol I’m a good way
130 x 14
130 x 12
Low cable crosses
22.5 x 15
22.5 x 11 17.5 x 5
19 x 11
Monday let’s start it right. Had a bunch of snow so everyone’s cuddled up at home if they didn’t work but I’ll take advantage of a personal gym. Back and bis day
Lat pull downs
105 x 15
105 x 15
105 x 12
Supering next 2
Incline db curls 3x10-12
25s x 12
30s x 11
30s x 10
30s x 8
Wide grip cable rows 4x12-15
120 x 15
120 x 15
135 x 15
135 x 12
Bent straight arm push downs 4x 12-15
80 x
Chest support rows 4x12-15
35s x 15
35s x 15
35s x 15
40s x 12
Hammer curls 3x10-12
35s x 14
40s x 8
35s x 12
40s x 8 grabbed 30s for 4x more
35s x 11
Abs inbetween, doing sit ups with medicine ball and twist, along with leg raises abs? Idk what they’re called
Let’s go baby Tuesday workout but deadlift day. Warming up nice and good before hitting them.
Deads
135 x 8
135 x 8
225 x 5
275 x 1
315 x 1
365 x 1
Not gunna lie I’m feeling sluggish as fuck
405 x 8
415 x 8 LFG
415 x 3 1/2 shit idk decent for being slow today
Rdls and goblets
Rdls
135 x 12
135 x 12
135 x 6 lower back has a crazy pump
Gobs
65s x 15
75s x 12
80 x 10
Bulgarians gunna get at least some down
2 sets 10, 10/6 legs are spent
Gunna do a few mins on bike to loosen my legs a bit
Thursday. Gunna take a half rest day. Sorta not really, just gunna get some abs and cardio in today. Feel decent but wanna get something in at the very least today.
Bike / abs / elliptical / abs to finish
Update on the weight, weighed in at 266.8 I think it was this morning. I’m getting so close to seeing my abs. The diet has been on point for the most part. Progresss
Weight this AM 267. Friday let’s get a good leg squat day in
Warm up on bike then cpl sets of leg ext then to the squats
Squats
135 x 10
135 x 10
225 x 5
225 x 5
275 x 1
Sets are moving fast, got a good warm up in. Trying for 3 sets of 10 of 315 but we’ll see.
315 x 9 on rep 8 my shit started getting heavy as fuck. Going for 10 on this next set.
315 x 8 this was a good set. I swear I have at least one more in me but with no spot I cut it short
Last set going for at least 8 if I can get this then that would be huge progress
315 x 6 decent. This is def still progress
Leg press
5 pps x 18
5 pps x 14
5 pps x 10
Leg ext
70 x 10
130 x 20
130 x 15
115 x 15
Calf raises
45 es x 15
45 es x 15
Going on the bike to loosen my legs up. Let’s feel torched. Overall pretty decent.
Tuesday
Weighed myself this morning and was disappointed. I had a reckless weekend and it’s definitely showing. I’m eliminating drinking from the weekends completely. It does nothing but have negative side effects!! Moving on…
Gettin a good chest day in. Let’s get it
Incline dbs
Warm up sets
40s x 15
40s x 15
90s x 13
90s x 12
90s x 10
90s x 12 had a spot on this last rep what a great set for these. Next workout moving to the 95s
Db pull overs
55 x 10
70 x 13
70s x 10
Peck deck flys 4x15-15+
115 x 15
130 x 16
130 x 12
130 x 18
Hammer strength bench machine 3x12-15
90 es x 14
90 es x 12
90 es x 11
Didn’t get in yesterday, kid had strep so was chillin with her. Getting at it today
Warm up 10 mins on bike the. Right into it
Dead’s
135 x 10
135 x 8
225 x 5
315 x 1
365 x 1
Top sets are 415 today. Was close to the 3x10 last week so pushing thru it today.
415 x 8
415 x 8
Good sets. Need at least 8 more on this next one
415 x 6
I’m pretty happy with this tbh.
I’m running out of steam early today though.
Wel today marks the day I’m an official planet fitness member. I guess a pipe burst at my gym that I usually go to, and is closed for a little. Guess no more deadlifts/squats for a cpl weeks. Fml better than no gym though
Monday weighing in at 268 this morning. Had a great week of diet last week.
Incline dbs highest I think is 75s so lots of reps
50s x 15
50s x 10
75s x 15
75s x 12
75s x 12 one more set
75s x 10
I’m timing my rest periods going to 90 seconds
Db pull overs
50 x 15
65 x 15
75 x 12
75 x 12
Incline db flys 4x12-15
40s x 14
45s x 10
45s x 12
45s x 11
Hammer strength incline press (cabled) 4x10-12
70 ES x 14
70 es x 14
80 es x 10 70 x 3 more
70 es x 13
Finishing with some cardio on bike. Pretty solid workout
Wednesday getting some legs in. Unfortunately won’t be able to squat since there’s no squat rack but will be able to get some other good stuff in
Warm up 10 mins on bike
Leg curls machine
75 x 15
100 x 15
115 x 13 100 x 3
Angle on this feels odd
100 x 15
Leg ext 4x15-20
100 x 20
100 x 20
115 x 20
130 x 20
Leg press 4-5x 15-20
4 pps x 20
This leg press is actually really smooth tbh, the luxury of new equipment😅
5 pps x 20
6 PpS x 17
Swear these are easier after killer squat sets
6 Pps x 13
Last set gunna drop to 5 pps going for another 20, these are smokin my legs tbh
5 pps x 20 phew
Going double on the leg curls, just 3 sets
85 x 15
130 x 15
115 x 15
Finishing with some cardio on the bike so that I can walk today. Solid workout though for sure.