I just saw a demonstration of the Bradford press that showed you just clear your head. I was going full ROM. No wonder
Friday - Lower ME
Squat
95x5, 135x5, 185x5, 225x5 (4)
DB Walking Lunge
60x10x4
RDL
185x10, 225x8, 245x6, 275x6
My legs were still sore. Squat did not feel good. Once I didn’t hit 5 reps for 225 (which I had done previously), I moved on to lunges. I am also wearing new shoes which I think suck to squat in… feels like a lot of support/arch for the front of the foot and I came up on my toes a few times.
Monday - Upper ME
Bench
135x5, 155x5
185x4, 195x2, 200x1
Dips
Wide: 35x5, Narrow: 35x5
Wide: 25x5, Narrow 25x5
HS Iso Row
2-arm: 270x12
1-arm: 145x12, 145x12, 155x10
Face Pulls
70x15, 70x12, 70x12
I’m not sure whats going on with my bench. Also. I stuck to dips because I was going to try a different rep range, but still only got that few of reps.
Tuesday: Lower RE/DE
12in Box Squat
135x5, 145x5, 150x5
DB Walking Lunge
55x14, 55x14, 55x12
GHR
6, 6, 4
Cable Pull Through
160x15
HS Weighted Crunch
120x15, 120x13
Still weak…
Thursday - Upper RE
DB Bench for Reps
50x20, 50x12, 50x10
HS Iso Wide Pulldown
2-arm: 180x12
1-arm: 115x10, 125x8, 125x6-2 rest pause
Seated DB Press
50x10, 50x8
40x9, 35x7
Rope Pushdown
75x15
75x13
Straight Bar Pushdown
100x15
100x10
Ez Cable Curl
100x15
100x10
Alternating DB Hammer Curl
30x5
30x5
Friday - Lower ME
Squat
95x5, 135x5
185x5, 195x5
205x5 belt
215x5 belt
Last 2 sets I had a spotter who started to put his hands under the bar on the last rep…so I won’t take 100% full credit for the rep because I don’t know if he was actually helping or just trying to be cautious.
DB Walking Lunge
60x10x4
RDL
225x8
Scar/wound on finger started to hurt
Tried GHR, got 3 reps before hammies started to cramp up
Didn’t know what else to do… did a bunch of 6rep mini sets on the back extension machine til I got near the full stack.
Monday - Lower ME
Bench
135x5, 145x5, 155x5, 175x5, 195x3(2)
I was trying to get more volume in since my ME work has bee suffering. I shouldn’t have jumped from 175 to 195. I really need to work on leg drive. I noticed this when I went to db’s because I was able to use my legs while maintaining a good arch and my butt planted.
Incline DB
60x10, 65x5, 55x7, 50x7
HS Iso Row
2-arm: 270x12
1-arm: 145x12, 155x10, 165x10
Face Pull
75x15, 75x15, 75x13
Tuesday - Lower DE/RE
18" Box Squat
175x8
185x8
195x4 * I was slow as hell getting off the box so I figured that as a good attempt for now
DB Walking Lunge
50x20, 50x16, 50x10
Decided to do higher reps today than usual, try to bust the plateau I’m at with the 55’ers
GHR
6, 6
Cable Pull through
170x15
185x12
HS Weighted Crunch
120x15
120x15
Some calf work
Thursday - Upper RE
Bench
Max Reps @ 135lb: 18, 8, 5
HS Iso Wide Grip Pulldown
2-arm: 190x12
1-arm: 115x10, 125x8, 125x8-2 rest pause
Seated DB Press
50x10
40x10
40x10
35x9
Rope Pushdown
80x15
85x12
Straight Bar Pushdown
110x12
110x10
Ez Cable Curl
115x15
115x10
Alternating DB Hammer Curl
30x8
30x4
Weigh in: 194lbs
Might not get Lower ME in this week… I’m going back down to school to move all my stuff from my apartment back home.
I didn’t get my ME lower in because of moving. Also, leaving work on Friday, knowing it felt great not going straight to the gym. I think I’m going to change my schedule to
Sun, Mon, Wed, Thur.
This works out quite well because Tues are really busy at work and I don’t get much of a break/time to eat either. So today, I started off upper ME on Sundays.
Incline Bench
95x5, 105x5
135x5, 145x5, 155x5, 165x3, 175x3(2)
Dips
Wide: 25x6
Narrow: 25x6
DB Bench
60x10
60x8
HS Iso Row
2-arm: 270x12
1-arm: 145x12, 155x10, 165x11
Face Pull
75x15x3
I went to 4 different grocery stores today looking for Gatorade powder. They don’t sell the tub anymore, just some rip off convenient packs. F’n A.
So instead, I bought some NOW Carbo Gain (maltodextrin), 7lbs for $22… which kind of sucks because I know I can get it cheaper online, and the stuff is pretty much flavorless. I felt like that guy who posted the My First Battle with a Protein Shake thread.
RE/DE Lower
18" Box Squat
175x8
185x8
190x6
DB Walking Lunge
50x20
50x14
50x12
GHR
6, 6
Cable Pull Through
175x15
175x12
HS Crunch
125x15
125x13
RE Upper
Bench Max Reps @ 135
19, 7, 4
HS Iso Wide Pulldown
2-arm: 190x12
1-arm: 105x12, 115x10, 115x8-2 rest pause
Seated DB Press
50x11
40x11
35x11
35x9
Rope Pushdown
85x10
85x10
Straight Bar Pushdown
115x10
115x10
Ez Cable Curl
130x10
130x10
Alternating DB Hammer Curl
30x10
30x5
ME Lower
Just to begin with, today kind of sucked. Ipod was dead and I can’t lift to the lame ass gym music.
Deadlift
135x5, 225x5, 275x5
315x1
355x1, and here’s where I ran into problems.
My grip still sucks. I am so used to relying on chalk and I can’t at this gym. I told myself I would go buy this gorilla snot someone on the board recommended but I have not. I also have no deadlifted in two months because of the cut finger.
Its healed, but still really tender. I just need some scar tissue to harden damnit. So I went to get straps. The bars at the gym aren’t fixed, ie they roll. It takes me so long to get the straps set up that I am fatigued from being in the crouched position soo long. I failed to lock 385 out. So fucking pissed. I look like a fucking clown putting weight on, using straps, and not even locking it out.
DB Walking Lunges
65x10x4
RDL
225x10, grip/strap problem again
GHR
6, 6
HS Crunch
155x6
Ah fuck it.
I don’t fucking believe it. Is it possible to get food poisoning 2x in a 30 day period? Really tho?
Since Fri night Ive had a terrible head/body ache, cold sweats, and nasty stomach problems. Ive struggled to keep food in. I am down 8 fucking lbs.
Today is the first day I ate breakfast and it didn’t come right back out.
What the fuck
As I said before, I dont know if it was food poisoning or an effect of Accutane but I was out for another week. I haven taken another step backwards, once again. I stayed ‘lighter’ today.
Upper ME
ME Bench
135x5, 145x5, 155x5, 165x5, 175x5, 185x4
Dips
25x6
25x6
DB Incline Press
50x10
50x7
HS Iso Row
2-arm: 230x15
1-arm: 135x12, 145x12, 155x12
Face Pull
70x15
70x15
70x12
Ill provide feedback later
RE/DE Lower
18" Box Squat
135, 145, 155, 165
175x8, 185x8, 190x4
DB Walking Lunge
50x20
50x14
50x12
GHR
6, 4
Cable Pull Thru
165x15x2
HS Wtd Crunch
120x15
120x12
RE Upper
Pause/Speed Bench
(about 3 sec negative, 1 sec pause)
95x8
105x8
115x8
Bench for Reps
95x20
All of these sets were with a strict 60 sec rest
HS Front Pulldown
(Ok, before I even begin, I didn’t like this machine at all. I xferd to a diff location and they didn’t have the wide grip version)
180x8 chin grip
180x8 pullup grip
180x6 wide hammer grip
Cable Lat Pulldown Drop Set
200x2, 180x2, 160x2, 140x3, 120x4, 100x5
DB Seated Press
50x10
45x8
40x8
35x8
Cable Pulldown
70x15
70x10
Straight Bar Pushdown
100x12
100x10
Cable Curl
115x15
115x12
DB Hammer Curl
30x8
30x5
I am still sore from Mon/Tue. I waddle instead of walking and I couldn’t even reach my back in the shower lol.
I’m hoping I’ll be back in full by next week.
Weight is ~193lbs. I really need to get to the 200lb marker. I am sick of obstacles.
Lower ME
Holy hell I am sore.
Squat
barx5
95x5, 135x5, 185x5, 205x5(4)
My glutes were on fire. I decided to just do some isolation work and leave.