Thanks for stopping by.
My finger… oh yeah. I had an explanation but edited it out at some time. I was out on my friends boat and jumped in… but my finger got caught on the edge and, well, ya.
I am more or so doin the set/rep scheme because I am sick of ‘guessing’ what to do/where to with the ‘work up to 3-5rm’. I really have made no progressions with it.
Well despite the warnings to do 90% of your max to find the %'s to go off, I am a retard and did not
Bench
155x3, 180x3, 200x2
DB Incline
50x15, 50x13
HS Iso Row / Rear Delt Machine Superset
270x12 / 40x12
1-arm: 160x12 / 40x12
1-arm: 170x12 / 40x8
1-arm: 180x10 / 40x8
HS Shrug
180x12x3
90x20
Some curls
So next week, I’ll start over with 90% of my max.
Fuck shit damn bitch cunt ass
Today sucked balls. Monday sucked balls.
I dunno. Something is off.
I couldn’t bench 200x3.
I barely deadlifted 325x3 today.
I ended up leaving the gym early.
I think I am going to just eat regular or something til next Monday. I may not even go to the gym the rest of the week. I don’t know. This sucks
[quote]gabex wrote:
Fuck shit damn bitch cunt ass
Today sucked balls. Monday sucked balls.
I dunno. Something is off.
I couldn’t bench 200x3.
I barely deadlifted 325x3 today.
I ended up leaving the gym early.
I think I am going to just eat regular or something til next Monday. I may not even go to the gym the rest of the week. I don’t know. This sucks[/quote]
It was just a bad day man, everyone has em.
I’m going to theorize. On Monday when I did bench, and was going for 200, I unracked and wasn’t quite stable when I when for the first rep… but I got it. This is true. On #2, I went down and struggled to get up and I have been really trying to work on arch/leg drive, and after that set my back felt strained. I noticed it when I went on to rows, and tried to do shrugs… but the rest of my work out went fine. So maybe my lower back was a little out of it, and not recovered by DL day…
I decided I’d get back in… did DE/RE Upper
the right way
DE Bench
50% 115 8 sets 3 reps 45 sec rest
60% 135 5 reps 2 sets 45 sec rest
Chin/Face pull Superset
8 / 70x12
8 / 70x12
8 / 70x12
6 / 70x12
Machine Lat Raise
65x12, 70x12, 75x10, 80x8
HS Shrug / Rope pushdown Superset
180x15 / 60x17
180x15 / 50x17
180x13 / 40x17
Ez Bar Curl
87.5x10, 87.5x8, 87.5x6
Well I haven’t updated on here in a week or so, here goes it:
Upper ME
ME Bench
warm up
140x3, 160x3, 180x5
DB Bench
50x10
50x10
50x10
50x10
50x15
HS Iso Row / Rear Delt Machine Superset
270x12 / 40x12
1-arm: 160x12 / 40x12
1-arm: 170x12 / 40x10
1-arm: 180x10 / 40x8
HS Shrug
180x12
230x10
250x8
DB Incline Curl
35x10, 35x7
Ez Bar Curl
87.5x8, 77.5x8
Lower ME
ME Parallel Box Squat (my max is ~270)
165x3, 190x3, 215x3
50% Squat 5x10
135x10, 135x10
had to drop weight
125x10, 125x5?? lol
95x10
Um wow. Planned on doing RDL.
Fail.
Tried GHR.
Fail.
Leg Curl 4x10
Leg Ext 4x10
wow. the 50% squat… I don’t know.
Upper DE
DE Bench
125x8x3
145x2x5
Chin/Face pull superset
8 / 70x12 x 4
Machine Lat Raise
65x12, 70x12, 75x10, 80x8
HS Shrug / Rope Pushdown superset
180x15 / 60x20
180x15 / 50x20
180x15 / 40x16
Ez Bar Curl
87.5x10, 87.5x10
Arms
Ez Bar Curl
VBar Pushdown
Incline DB Curl
1 arm pushdowns
Rope curls
Pushdowns Reverse grip with Straight bar
Upper ME
ME Bench
135x5, 150x5, 170x8
DB Bench
55x10, 55x10, 55x10, 55x10, 55x10
HS Iso Row / Rear Delt Machine Superset
270x12 / 40x12
1-arm: 160x12 / 40x12
1-arm: 170x12 / 40x12
1-arm: 180x12 / 40x12
*Last 2 sets I had a little more rest time bc someone was using the machine
HS Shrug
180x15
230x10
250x10
DB Incline Curl
35x10, 30x8, 30x8
Leg day is B-R-U-T-A-L
ME Lower
ME Box Squat
135x5, 155x5, 175x5, 205x5 (I had a spotter who on the last two reps had 2 fingers on my elbows to help me up just a lil)
5x10 @ 50% Squat
135x10, 135x10, 135x10, 135x10, 135x8
Leg Curl
100x10, 100x10, 100x10, 100x5 drop set 80x5
Leg Ext
50x10, 50x10, 50x10, 50x10
Upper DE
DE Bench
135x3x8
155x5x2
*Bar speed was not so fast here so I dunno how effective this was.
Chin / Face Pull superset
8 / 70x12 x 4
Machine Lat Raise
65x12, 70x12, 75x12, 80x6
HS Shrug / Rope Pushdown
Nothing new here…
I just ordered Max Strength by Eric Cressey. Should be here by Wed. Gonna get some reading done and start it 2/23.
Upper ME
ME Bench
warmup
150x5, 170x3, 190x5
DB Bench
55x10, 55x10, 55x10, 55x10, 55x10
Nothing really new with the rows/rear delt or the shrugs and curls
I’ve been sick all week. I got Max Strength in the mail Wednesday. I’ve been reading and planning. Also, no more AD. I’m working on some ideas for new diet.
AD was
M W F workout days 2500 cals
T Th non workout says 2000 cals
Sat carbup 3500 calls
Sun carbup 3000 calls
averages 2571 cals a day
New plan is looking like
M T Th F workout days 3000 cals
W 2500 cals
Sat Sun nothing routinely planned avg 2500 cals
averages 2785 cals a day
Pretty tame… going to gradually add in more. Still working on it though