chest and squats for the fuck of it
preworkout bcaas coffee
warmup bike pullaparts pushups light stretch
plyos
-lateral hops 3x5-12
-box jumps 2x5
bench
95x8
135x5
155x5
185 4x4-6
135x8 paused
bench is getting better
dips 3x8-12
incline db press 45s 5x3-8 gotta lower the weight as sad as it is to admit
machine flys and rope pushdowns 2x10-15
squats
135x5
165x5
195x5
135x12 paused
gotta get that stamina up
leg curls 50 2x10
back ext, L side crunches, knee to elbow crunches, 6 inches, step up hops, punching the guy 2x10-20 no rest
didnt have time for the prowler gotta do it back day
midgrade back day, further shows the importance of a good night sleep and taking in dem good calories
preworkout bcaas
warmup bike pullaparts pushups light stretching
plyos- lunge jumps 3x8-12 broad jumps 2x2
said fuck it to pullups today, but by god never again since back day just didnt feel right without them
pullovers 90 3x10-20
HS high low rows 140 3x10-12
pulley rows 100 3x10
deadlifts
135x5
185x5
225x3
275x3
right hamstring was nagging me so worked on form, looking for some pr’s in the next week or 2
tire flips 250 3x5 2x10-20 superset farmers walks 80lb handles 5 sets ← farmers walks are turning into farmer sprints gotta up the weight next session
3 sets light boxing over around 8 minutes total, wanna get better at boxing stamina, footwork drills also gotta get incorporated
about to do some light stretching and pushups and what not
SQUAAAAAAD
wooh da king much better
on a serious note this dnb drop is gettin me supercharged right now
shoulders
preworkout bcaas gatorade
warmup bike pullaparts pushups standing stretching
plyos- squat jumps 1x10 tuck jumps 2x5
OH press
-strict-
45x8
75x5
95x5
115x5
-light hip drive-
135x5
155x2,3
-strict-
95x5
machine reverse flys 50 3x12 cgbp 135 3x8-12
seated front raise 15s 2x10-15
seated rear raises 15s 2x10
standing lat raises 15s 2x10-15 last set paused at top
circuit: BB shrugs 185 3x12, rope pushdowns 70 3x10, db curls 20s 3x12, hammer chins 3x5
lots of boxing shit then went to play some quick bball
gonna be working like a slave this summer trying to stack honest dollars, havent had time to go to the gym been working ridiculously long hours and my gym is only open till 9
gonna start doing 2 day a week workouts to maximize the training economy, chest and back/shoulders and legs split
same principles ive been following: proper stretching and warmup, plyos before and GPP cardio after, hitting big lifts with lots of volume and form practice
already lost about 15 pounds from working and not eating as much, also gonna stop the creatine, noticed i feel a lot lighter and quicker on my feet when im not on it, probably due to water retention in the muscles, but definatly keeping the bcaas went 3 days without them and felt groggier than usual
finally get to lift tomorrow since i only have to work in the morning until about 3-4, man cant wait to get back in the gym and kill it
finally got a good training day in and by god it felt good, too bad i gotta start from level 1 again
warmup bike pushups pullaparts back exts lunge jumps
5 min punching bag and ab wheel superset
squat- sets of 5, last set 10 with 135
didnt care about weight today just wanted to get the groove back
dips and pullups 3 sets to failure
3 sets of prowler, tire flips, band pullaparts, and pushups
finished with punching bag
quit my old jobs and found a better paying job with better hours at a closer location to my house, havent had time to train the way ive wanted to and its been pissing me off. ive been more stupid, stubborn, and honestly have hated life since i stopped training and focused on work. its funny because at parties ive been more inclined to start fights and cause mischief. i guess i need a positive outlet in my life to get out my aggression and thats why ive been acting like an immature bro lately.
money inevitably controls the world. we as a human race have compromised on the idea that everything in life has a price that needs to be paid. however, i will never let money control my mind. the knowledge ive accumulated through hard work will always be worth more to me than the money ive accumulated through hard work.
bench day from yesterday
warmup bike pullaparts pushups back exts lunge jumps punching the guy
bench 95x10 135x5 165 4x5 last set x7
superset w/ machine rear delt fly
hammer chins and dips 4 sets
big finish circuit: punching the guy, ab circuit, pullaparts, pushups 3 sets total
sunday- punched the guy and did the usual warmup, then military press 95 5 sets of 5 supersetted w/ chins, then more punching the guy
today-
bike light stretch pushups pullaparts
bench
95x10
135x5
165x5 7 sets total
all supersetted w/ machine reverse flys
dips 2x10
gonna push for more preformance tomorrow for squat/deadlift day
