12/31
gym closed early without my knowledge so i just worked up to a heavy triple with 345 on deadlift. felt surprisingly easy
1/2
On mondays bench workout I missed an unacceptable number of reps so i will repeat that workout next monday.
Hammer Strength Row-252x5x10
Kroc Rows-85x2x20 each arm
1/3
Squat-315x7
Curls-85x4x12
OHP- 145x2, 135x4, 125x6
Lateral Raises- 25x4x12 super set w/
Rear Delt Machine-140x4x12
Light Bench-170x2x10
Weighted Pullups-70x9
Lat Pulldown-140x5x10
1/7
Deadlifts- 355x3 Ill keep the weight the same next week because my back was rounding
Lying Leg Curl- 140x3x8, 95x20 Loved the feel of these
Back Extensions- 3x15
Calves on Leg Press- 3x20
1/9
bench
hammer strenght row-262x5x10
kroc row-85x2x20
1/10
gym was closed so i had to do a shitty workout at the house
squat-85x5x20
Curls- 85x4x12
1/12
ohp-150x2,140x4,130x6
lateral raises-25x4x12 w/
rear delt-130x4x12
weighted pullup- 70x8.5
lat pulldown- 160x2x10 140x3x10
1/14
Dead-355x3
Romanian-225x8
Leg Curls-140x2x8,155x8,95x20
Back Raises- 5x15
1/15
Bench-250x2x2
Close Grip-220x2x3
Incline-205x2x3
Hammer Strength Row-272x5x10
Kroc Row-85x2x20
1/16
Squat-305x8
Curls- some with 90
1/14
Tonight I had to lift at home but it was actually a great workout.
Seated OHP-85x10,85x10,95x10,100x10,110x10,120x10
Pull Ups-8 sets of 10. Perfect dead hang form on all of these, focusing on the lats and scapula
1/21
Deads-355x3 Much better form this time
RDLs-225x3x8
Leg Curl-140x8,155x2x8,95x20
monday did bench. used 90 on the dumbells and 282 on the rows
tuesday i squatted 310 for 7 reps
today
seated press-100,110,120,130,130
pullups- 10x10 done in 25 minutes
1/30
Flat bench- 270x2,1
Close Grip-240x2x2
Incline-220x2x2
HS Row-292x5x10
Kroc Row-90x2x20
Great workout over all.
1/31
Squat-warmup, 315x7
deadlifted 360. this week i failed at a 280 bench. bent over rowed 225 for 5. squatted 315 for 8. pressed 155 for 2. weighted pull ups 70lbs for 10.