monday–
didnt do much today was strapped on time…
deadlift
135x10
225x3
275x1
315x1
365x1
405x5
455x3
495x3
515x1
incline treadmill for 10 mins
does anyone else love deadlifting as much as i do? by far my favorite lift, esp. when it just exhausts me
wednesday–
flat bench
315x3,2 275,6 225x10
my arms felt dead! everything felt super heavy on the bench today.
DB shoulder press- 65x10 75 8,10,9
abs
calves
doing bench takes up a lot of time, i need to either shorten my rest periods or not so many warm up sets? my warm up looks like-
barx10
135x8
225x3 or 4
275x1
then working sets. i always do light face pulls and lat pull downs inbetween to stretch and warm up my shoulders/lats. maybe i should cut that and just use those sets as warm ups.
was hoping my new belt would be in in time for my workout today but wont be here til 3ish so wont get to use it til tomorrow. will be looking forward to using a nice leather belt instead of this weird crossfit like one.
thursday–
new belt new PR on the deadz…by 25lbs
worked up to a single of 575.
i ripped a calice off on my left hand so after that i only did a couple sets of bent over rows of 225. it hurt to grip anything so after today ill take tmrw off from weights and probably do just cardio if i can get there.
heres a vid of 575. my knees look much better not going in like on 550. instead of being straight forward my toes are pointed out a little bit. this one took everything though. i had done 565 before and felt i had more so i threw on 2 5s. next will be 6 plates and then 600:muscle:
https://www.instagram.com/p/B2UZbHLnK27/?igshid=1pr6llpunn4w7
Beauty! Time for 600
think i may need a mouth guard my jaw hurt after that one lol. 600 is next!
friday–
was messing around with some stuff i dont normally do, and am gunna incorporate it into my chest days…i wasnt really keep tracking of reps
floor press on smythe- 180, 230,180, 230
bench press- slow eccentric pause for 2 secs, few sets of 225, 2 sets of 275
face pulls few sets of 100
tri ext with same rope as face pulls
close grip BP- 135/185 both were easy weights but was tired after 4 sets so left after these
abs
i was still pretty beat from yesterday after the max deadlifts. i started slow at the gym today energy wise but once i got going it picked up intensity and had a good workout. i like the floor press, and am just gunna do it on the smythe or use dumb bells.
Dude I bought one and love it.
saturday–
went into the gym expecting to squat but 2 guys were on it and they take forever…so deadlifts and leg stuff
deadlifts- 315 2x10 405 1x5
leg press- worked up to like 7 plates 8 reps 8 plates 8 reps. legs were tired for these
abs
seated calves-90 each side 3x10ish
tomorrows def. a rest day.
sunday–
cardio- 10 min incline walk 10 incline 3 speed then another ten mins of running/walking/running etc.
bench press- paused 2 sec 225 2x10 275 1x6 315 1x3 then did a burner of 225x17 fast
thats it for today.
monday–push day
flat bench–315 2x4 325 1x2 315x3 225x15
315 was going up easier today, and got more reps on my first 2 sets. there waa no one at the gym so i cant push for those extra reps.
floor press on smythe- 230 3x8-10 im really liking this movement
shoulder press- 170 3x5
incline flys- 3x8-10 55s
abs
felt refreshed and strong after taking yesterday. i have to be disciplined with my days off because it makes such a difference with my workouts ans just the rest of my days.
on a negative note, after weighing myself yeaterday, i have gained weight. i was really surprised because even tho my diet isnt perfect im still eating good. i know most of its muscle because i can see it but still.
my main goal is to be disciplined with my eating. by far the hardest part!
Dude. You aren’t kidding! I just broke down and got a bang and a chocolate bar from the gas station 
.
if only sugar and candy made us stronger 
thursday–
did 585 aka 6 plates for deadlift. shit has hard
495x2
585x1
405x6
lat pull downs
rear delt fly machine
set of curls
ran out of time after that and had to get my daughter.
after this though im not gunna max for a couple weeks and then when i do itll be the 600. whats 15 more lbs right.
friday-- warmed up with pec deck machine, the light face pulls and lat pull downs inbetween bench sets.
flat bench- 315 x2,4 the. 5x3
floor press bb- 250 3x6,8,6
incline dbs- 110 2x5,6 warmed up set of 55s then 75s just to get feel for the wait
abs
everything felt good today. on most sets of 315 i feel like i could always get an extra rep but with no spotter i dont wanna chance it and be one of those guys. have a good weekend everyone
saturday-- legs
started with squats… my form was pretty good. my hips just always feel so tight so its hard to break at them first instead of my knees, but im getting there. its def. something i need to still work on.
225 3x5 275 3x5 probably more reps than that total wasnt really keeping track. i know i can do more weight cuz these are pretty easy but im.more focused on my form before i go heavy.
leg ext 3x10-12
leg curls- 3x10-12
cardio at the end for 20 mins… started with incline, then ran, walk, ran walk etc.
monday-- press day
flat bench-- 315 few sets of 3. these felt heavy and just off so i stopped.
floor press- 270- 6,6,5
incline dbs- 110s 3x7 this is a best for 3 sets of reps. felt good today
db shoulder press- 55,75,65 8,8,8
face pulls
did cardio at the end for 10 mins of 90 sec fast walk 90 sec run, now im toast
tuesday–back
felt pretty unmotivated going in this am. still tired from yesterday so i didnt deadlift and just did some quick back.
lat pull downs – warm ups 105
iso row hammer strength- 90 each side, 3x10
bent over rows, 225 2x10 275 1x8
curls-- 35s, 50s, 45s
BB shrugs–225 2x12 275 1x10
the shrugs are something i havent done in a while, esp. on a BB. will keep this incorporated now.
thursday–
kept it prwtty light today
deadlifts-
405x5
455x3
then worked on my squat form with 135
probably did 135 4 or 5x10
abs
friday–
did some push stuff
flat bench-- 315x1,2 320x2 325x3 225x15
flat flys- 50s 2x8
incline dbs- 50x5 85x8 120 5,7
ive never tried the 120s before and was surprised i got that many reps after everything i had already done. short workout, but had short rest periods and it felt good.
I just recently got some adjustable dumbbells and it’s the first time I’ve ever messed with dumbbells past a curling weight.
I never realized how much harder it was than barbell movements! Makes seeing you throw those 120’s around that much more impressive!