Deadlifts
135 x 15
135 x 12
225 x 6
315 x 1
365 x 1 feelin heavy today
405 x 6 fuckin heavy today but let’s get some
405 x 5
Drop to 365 wanna get high reps I can feel this shit is moving too slow. I did 10 miles on bike yesterday so probably why.
365 x 8
One more set.
315 x 6
Leg press
4 pps x 15
5 pps x 12
Gunna stay at this, legs def feel different going from Dead’s to this instead of the usual squats to this
5 pps x 10
Leg curls
70 x 12
115 x 17
130 x 10
Leg ext
100 x 20
130 x 14
145 x 15
One more
160 x 12
Feel great today. Been super focused on recovery. My sleep isn’t the greatest but it’s decent. Hitting back and bis today
Warm up on Lats
Lat PDs
120 x 15
120 x 15
Pull ups
Narrow grip x 10
Narrow x 6
Chest support rows
45s x 12
55s x 14
65s x 12
65s x 12
Rear delt db flys and hammer curls super
25s x 12
35s x 10
25s x 13
35s x 6 drop to 25s x 6
Everyday there’s more DBs missing, today it’s the 30s and 40s wtf
Hammers
25s x 12
45s x 9 or 10
Next sets squeezing at top and taking 2-3 seconds on the eccentric, ouch
35s x 8
35s x 8
Concentration curls and lat pulls
35s x 9 or 10
Preacher actually
70 x 10
70 x 8 or 9
70 x 6 drop to 55 x 6
Last set
55 x 16 or 16
Lats
135 x 15 barely feel my arms
135 x 14
135 x 13
120 x 12
Hitting some abs and cardio. Wow real good one today.
Starting with some dead’s today. Placed is mob for the chest day. Don’t feel like waiting for shit
Deadlifts
135 x 15
135 x 12
225 x 6
315 x 1
365 x 1
405 x 8
455 x 4 or 5. Think I cranked out a last one. Good reps here though. Gunna go to 405 for one lat set of reps
405 x 5 or 6
315 x 5 or 6. Didn’t use straps and my grip failed. Good reps today though
Leg curls
100 x 15
130 x 15
145 x 11
145 x 9 drop to 115 for 6
Leg ext
85 x 20
145 x 20
160 x was like 14 or 16. Finishing with some cardio. Good day today but I’m out of time.
Incline dbs
45s x 15
50s x 12
65s x 6
85s x 4
95s x 10
Good set there
95s x 9 last one was a crazy hard rep, got stuck at about 1/4 of the way and cranked it
95s x 5 this was fighting magnets hard right from beginning
Gunna hit reg flat bench since there’s no flat benches for dbs??? Wtf
Flat bench
Bar x 12
135 x 10
225 x 10
245 x 8 good reps here.
275 x 2 got heavy. No spot, I’ll take 2 for today after the incline dbs. Last set of 225
225 x 9
BW dips and ABs superset
15, 16, 12, 10
Peck deck flys
100 x 12 getting a good good squeeze on these
130 x 16
145 x 11 or 12
One more set gunna go to 130 though I want 15 reps
130 x 8
Low cable flys
going for 12-15 rep range for these so might stay at 22.5 depending.
22.5 x 14
22.5 x 8 or 9
Finishing with some cardio. Real good chest day today. Arms are jello-y.
Friday. Gunna hit a little chest with some shoulders today. Feelin good so let’s gettttit
Doing incline barbell to start
Incline bench
Bar x 12
135 x 5 this shit jus kills my shoulder so moving on
Peck decks to warm chest
100 x 14 or 15
130 x 10
115 x 8
Incline dbs
55s x 12
85s x 11
Gunna try 110s today
110s x was 5 or 6
Supersetting these next two
Front db raises
25s x 14
35s x 11
35s x 10
35s x 10
Alternating Side raises
25s x 12
25s x 9 I think
25s x 10
Db shrugs
95s x 17
95s x 11
95s x 12
95s x 13 or 14
Db shoulder press
45s x 12
50s x 13 not going super heavy on these as my shoulders warmed and isn’t killing but I don’t want to start it up so gunna go for higher reps
55s x 10
Finishing with some cardio on the bike and some push ups. Good shoulder day today. Haven’t had a day for them in a little bit
Deadz
135 x 10
135 x 10
225 x 6
315 x 2
365 x 1
405 x 6
405 x 6 good reps so far let’s go
455 x 2 ugh
Gunna drop to 315 to do a bunch of reps
315 x 10
Gunna go up for one more set. What I’ve done just isn’t satisfying yet.
365 x 3 guess I’ll live with it.
Rdls
135 x 8 got a real lower back pump atm
225 x 8
Leg curls
115 x 20
145 x 6 130 x 8
130 x 11 hammys feel shot
Leg ext
130 x 18
145 x 19 goddam
160 x 14 or 15 I think
Drop superset of 115 curls to failure and 130 ext to fail
Curl x 24
Ext x 27
Wow. My legs can barely walk.
Finishing with some ducking calf raises cardio and abs
Bar x 15
135 x 15
135 x 12
225 x 11
245 x 9
275 x 4 better than last week
275 x 3
Finally burner set of 225 til failure
225 x 11
Incline dbs
45s x 12
85s x 10
95s x 7 1/4. After rep 2 the magnets hit hard
One more set of 95s and then finishing with one set of 85s x
95s x 5
One last set of 85s then moving on
85s x 6
Peck deck flys
115 x 14 or 15 lost track
145 x 10 getting a really good squeeze on this. By 7 my chest is on fire
145 x 6 drop to 130 x 6
130 x 10 drop to 115 x 6 get the pump goin crazy
Bodyweight dips
18, 15, 10
Over head db pulls
65 x 8 for motion
90 x 10 or 12
95s x 6 I think
Finishing with abs and iso chest hammer strength machine
2 pps x 12
2 pps x 7
2 pps x 6
2 pps x 9 or 10
Phew, sore from yesterday for sure. Gunna hit some legs today.
Squats
135 x 12
135 x 10
225 x 8
275 x 10
Struggling today. My energy levels feel -10. Suckin it up and getting a workout in though, but the sets might be light today.
275 x 9
Leg press
3 pps x 10
4 pps x 12
5 pps x 5
Leg ext
100 x 20
145 x 12
Finishing with cardio. What a workout. Not the most impressive, but at least got something done?
Incline dbs
45s x 15
65s x 12
85s x 8
95s x 10
95s x 8
Flat bench Bb
135 x 12
185 x 6
225 x 12
275 x 3
Failure 225 Max set
225 x 11
Good reps here, esp after inclines
Peck deck flys
115 x 15
130 x 11 1/2
130 x 12
Doing next 3 as a circuit
Mid cable flys
22.5 x 12
27.5 x 15
32.5 x 14
Front db raises
25s x 12
25s x 15
35s x 10
Abs
Db shrugs & side raises
Shrugs
95s x 15
95s x 5
Side raises
25s x 12
25s x 12
Really good workout today. I hit the carbs last night and wow what a difference it made energy wise. I had some pasta and meat sauce and it def made a difference today. Unfortunately I’m out of time though.
Dead’s
135 x 12
135 x 12
225 x 6
315 x 1
365 x 1
405 x 5
405 x 6
Goin up in reps. It’s amazing how much better my workout day
405 x 7
Drop to 315 for a good rep set to finish dead’s
315 x 8
Lat pull downs
135 x 12
135 x 13
150 x 10
Preacher curls
70 x 15
85 x 6 1/2 drop to 70 x 7 more
85 x 9
Hammer strength rear delts
2 pps x 15
2 pps x 12
2 pps x 12
Hammer strength iso rows
2 pps x 11
2 pps x 2
Dam really good day today. Switched it up with the back and dead lift together. Finishing with some cardio on the elliptical
My kid was sick out of school yesterday so couldn’t get in. Sunday I did cardio on the track and ran 3 miles. Hitting chest today
Flat bench
Bar x 15
135 x 15
135 x 8
225 x 12
275 x 4
275 x 5 getting stronger by the set let’s go
Drop set of 225 to failure
225 x 12 I think
Switching up the order of things today.
Peck deck flys, really focusing on slow reps with squeeze at the top
115 x 12
130 x 10 gets harder and harder with a good squeeze
130 x 8 drop to 115 for final set
115 x 8
Low cable flys
22.5 x 12
24 x 12
Mid cable flys
27.5 x 12 or 13
27.5 x 14 or 15, complete failure set maybe more idk
Incline db press and ABs
50s x 10
85s x 8
85s x 8 got stuck in hole on 9th
85s x 5 fuckin hard
Db front raises
65 x 12 or 13
85 x
Good workout today. A lot of good reps but the energy finishing wasn’t the greatest. Still good today though
Hitting some dead’s. Maybe back and bis with it, maybe just do glutes and hammys idk yet
Dead’s
135 x 12
135 x 10
225 x 6
315 x 1
365 x 1
405 x 1
Sets, goal is beating last weeks total of 17 by at least a couple
405 x 9 good set here
405 x 6
405 x 5 last one was a struggle but got it.
Leg curls
70 x10
130 x 14
130 x 13
145 x 6 or 7 drop to 115 for 6 or 6 more I forget total
Final set of 130
130 x 7 115 x 3 hammys have a crazy pump atm
Gunna get some abs and cardio in to finish, out of time.
