didnt squat…it just hurts my knees the next day and day after, like a deep ache in the middle of my knee. so instead did
leg press - 7 plates each side x10 then did 8 2x8
leg ext
leg curls
calves
abs were inbetween sets, did 4 sets around 25 give or take. i actually like doing them inbetween other stuff instead of leaving it for last like i normally would, just because id be tired and wouldnt get as many reps/sets as id like.
today was good, havent done strictly legs in a couple weeks. now i gotta walk up the 2 flights of stairs, wish me luck.
friday–
i dont know if it was the 2 days off, but my strength felt off the walls today. normally id do back with deadlifts but my hand is still healing and its hard to grip stuff to pull, more like it just hurts. so did bench today. honestly i should have maxed out, but there was no one to spot me.
flat bench-
275x5 295x5 315x2 315x1 then finished with 225x20. idk how that happened. the 315s went up easyy too.
incline dbs- 110s x8,5
switched it up with shoulder press on the smythe machine
90x8 140x8 140x6 90x6 idk what the bar is on smythe machine thata just plate weight. not use to the movement on that so it hammered my shoulders which felt good
abs inbetween sets prolly like 75 reps
lat pull downs-150x10 165x10x2
even after this workout i feel a little fatigued but not close to normally. my legs are still sore from tuesday too.
sunday aka nee deadlift PR and hit my goal is 550. last week i did 545 but it wasmt my goal of 550 so i had to do it today. after that i failed at 565 but thats next! and i got the video this time
back & bis
deadlifts worked up to 550x1
bent over rows- 245 2x8 225x8
lat pull downs 165 2x10 150x10
curls
abs
not gunna lie its weird that my knees went in like that because ive never felt it happen before but im glad i recorder this and see that. is that not using my glutes enough?maybe i need to widen my stance a bit and point my toes out
tried getting 365 and got it halfway up before it stalled. wasnt planning on going for a max today but i had a spotter so i figured why not. i think next week if i have a spotter i wont do so many reps before trying it again. i know i can get it.
incline dbs- 110s 7,6,5
incline flys- 55s 3x8-10
BW dips- x15,12
abs inbetween a lot of sets. i like working ab sets in during my workout instead of saving it for last.
after flat bench i had short rest periods inbetween sets and this had my body going.
real good workout overall…i was disappointed for about 2 secs that i didnt get 365 but quickly got over it because i know im able to get it. failure is only failure if u let it stop you! next week:+1:
wasnt a long workout but i was super setting the squats and leg press so it was a good workout.
i need to start doing cardio on days off, i need to lose my stomache fat.its def. shrunk but not my lower stomach or if it has not enough lol. tomorrow will be cardio day
im probably gunna regret this going 3 days in a row but i had the time so i figured why not…
thurs-- deadlifts/back
deadz- 405x5 455x3 495x2 515x1
im surprised my legs werent as sore as last week…i went in with the mindset of just doing some lighter 315 for sets but everything was moving good so i just kept going up.
lat pull downs- 180 3x8
rear delts- 3x10 25/35/35
curls and hammer curls
felt pretty solid today. i worked at 6 am this morning after working til 1030 last night so was going on limited sleep too but now its time for a nap zzzzzzz
a decent day today but i think i pulled something in my right side lat, and it was really bothering me today. ive noticed it mostly when i do deadlifts but i felt it today doing chest. after today im going to do a deload week and go light. i think my body needs it to recover because im not getting the greatest workouts in.
bench- 315x3 315x2 295x4 225x15
flat dbs- 95s 8,5
bw dips- 15,15
some lighter sets of lat pull downs$
abs
whata holding me back right now is my diet. i have to be more disciplined. its tough right now because im getting by with bills and what not and dont have a lot of extra money to be grocery shopping like i want. but im not gunna make that an excuse.
had a good ass workout today, which was surprising because i worked til 1030 last night probably got about 3 or 4 hours of sleep, went to work til almost 11 this am, then to the gym.
deadz-- 455x3 475x3 495x3 505x2
this kis there that actually has some pretty impressive #s let me use the coolest thing today…a dead wedge. never seen one of this before and needless to say im getting one
lat pull downs- 150x10 185 3x8
bent over rows- 135x10 225x8 245x6 225x 7
those actually really made my back feel weird and made my right lat act up and was almost making my whole back cramp up today
