played some bball today for cardio, im gettin the chest big tomorrow\
Tits
bench press 205 x4,4 155x14
incline press 135x6,7,8,8,6
cable flys 32.5 x6,5 22.5 x13,12
db fly superset 30s 3x8 then repped out with 20s
dips x8,10
weighted abs 3 sets upped the weight
the back muscles
wide pullups bw x6 +25x6,8 bw x10 → yes
UH BB rows 135x7 155x7 185x6,6 135x12 → hell yes
pulley rows 160x10,10,10 → straight
plate rows 3 plates/side x10 2.5/side x10,10 2/side x15,15 → sauce
db pullover/back ext superset 3x10 60 on pullovers → i like this
back complex 95 3 sets → felt weak on these, probably cus i went heavier on the main stuff
shoulders
smith press 140x5 110x7,7 then a drop set
arnold press 35s x8,10,10
machine rear delt fly 130x8,8,8
front raises lots of sets with 25s x8-10
crazy superset that i will never do again 3 sets
BB shrugs 205x8 185x10 135x12
the legs
(couldn’t do my regular warmup, gym was more crowded than the inside of a big set of fake tits)
deadlift 315x3,1,1 all done in about 2 minutes
deficit deads 225 (regular) x5 (standing on 1 plate) x5 (2 plates) x8,8
leg press 6/side x8,8,8,18(o shit!)drop-> 4/side x19 hell yeah
leg curl 100x15 115x15
back squat 185x10,10 belted
front squat 135x10
calf superset 3 sets
should have stayed at 275 and repped out instead of working up to 315, oh well
big guns
i worked out at my house today, did what i could
wrist curl superset 30lbs 3x10
towel curls 65x8,8,10
OH tri extensions 50 x8,8,12
skulls 65 x8,8,13
bitch dips x12,20,20
ez curls 85 x8,8,8
concentration curls 4 total sets w/ 20-30 lbs around 10 reps
ez concentration curls/ close grip curls 45lbs just tried to go ham
beat saturday night
trained at a different gym today for shits and giggs
random training saturday
a1)leg ext 140x10,10,10
a2)leg curl 90x10,10,10
a3)smith squat 2.5/side x6,6,6
b1)lat pulldowns 120x8,8,11
b2)pulley rows 120x8,8,12
db rows 55x8 75x7 100x6,5
c1)incline db press 65s x7,7,7
c2)pushups x10,10,10
clean and press 115 and 135 sets of 5
d1)cable fly 20x10,10
d2)HS incline press 2/side x7,7
chest
bench 185x8,7 banded 135x13,12
incline bench 135x8,10,11
cable flys 30x8 25x10,10
incline db fly 25x12 30x12 35x6 40x8 drop> 25x12
HS incline press 1.5/side x10,10
chest/back/arms
a1)decline bench 185x7,7,7
a2)wide chins x7,7,7
b1)incline bench 135x10,10,10
b2)cs db rows 60x10,10,10
c1)high cable flys 25x10,10,10
c2)cable rows 130x10,10,10
d1)machine tri extension 70x10,10,10
d2)strict cable curls 40x10,10,21’s
should train forearms/hammer curls on this day notes-> 11/27
legs
cambered bar squat 185 5x5
split squat 3x8
front squats 135x8,12
calf raises
this weekend was funny as hell, and i finally paid my gym membership back so i can go to the main gym, but ill be switching gyms in january to a bad ass gym with prowlers, tires, farmer’s handles, and manliness
11/25 shoulders
db press 45x8 50x10 55x10,8 40’s x15
a1)CS db rear flys 20 x12,12
a2)DB front raises 20 x12,12
machine lat raise 65x10 80x10,10,10
clean and press 95 4 sets of 5 with around 15 seconds rest
11/26 beast man training
tire flips 250 3 sets around 12 flips/set
prowler push 90 2 sets around 100 yards for speed
BW ab circuit 2 sets
bout to get a sauce chest/back/arms session in before the gym closes
***switched up my training to get more cardio in, 3 days on/1 day off(or cardio)
chest/back/arms
a1 flat bench 185x7,7 135 banded x10
a2 wide pullups x7,7,7,11
b1 HS incline press 2/side x6,6 1.5x9 1x10
b2 rotating lat pulldown 120x 10,10,10 85x14
c1 low incline db fly 30s x10,12,16
c2 BB row 135x11,11,11
d1 dips x7,7,7
d2 incline db curl 30s x8,8,8
d3 db pullovers 50 x10,10
deadlifts tomorrow, u know im gonna get reps on reps on reps
yeahhh budddyyyy for deadlifts today burrrrrrrrrr
back of the legs
3 sets of leg ext & leg curl
deadlifts 275x5 315x2,2 wrist wraps->4 my pulls were real fast, hell yeah
bitch ghrs 3x8
a1)leg curl 100x10,10,10 super strict
a2) db rdl 65x6,8,8 strict
b1)BB standing calf raise 155 3x10
b2)calf block raise 15,15,20
leg press (high feet) 5/side x12 6/side x16 4/side x16(10sec rest)10
hell yeah, fun day of lifting, makes me happy to be alive, now all i have to do is wait to get a little stronger, day by day
shoulders
warmed up nicely
smith shoulder press 110x6,7,8,8 70x16
db lat raise 35s x9 30s x8,10,9 held at top for couple seconds, strict
machine rear delt fly 145x12,17 100x10
BB shrugs 185x8 205x8 185x8 3 second hold at top
clean and press 135 3x3 short rest periods
heavy abs and a couple sets of forearms
weighed in at 220 after i was done lifting, the clean and presses with 135 felt like i was using 95 hell yeah, all my lifts felt controlled and good, and im actually looking leaner than a month ago but lifting heavier, hell yeah
2 days rest and im all pumped up for the gym BURRR BURRR BURRRRR
fuck everybody who promised me anything, everybody lies and everybody manipulates. this is why i lift. i might not be the strongest man on the face off the planet, but i know at least one truth in life is held when i enter the gym, and that is i will either do or do not. i’ve had it with friends and girls who say one thing, but if the other thing comes along they jump on the bandwagon
I HAVE NEVER LIVED MY LIFE THIS WAY AND CAN’T BRING MYSELF TO LIVE THIS WAY.
Sure, it may be easier to lie to a girl just for the sole purpose of getting in her pants, but im not wired that way. If im condemned to be the psychiatrist to every girl i happen to bring to bed with me, then so be it. BUT I AM DONE. Id rather go on living my life the way i want it to be.
I am a simple man by nature with a complex mind. My passions in life are keeping a smile on my mother’s face, leading my brother in the right direction, and getting myself in a position of success where one day i may be granted the opportunity to support my mother and my grandmother, lord knows that if i had to see my mom working another hard day past 70 i would probably shoot myself right in the throat.
This rant is for my personal good. I have to focus on the positive things that keep me happy in life: family, TRUE friends, and my mental and physical well-being.
I’m not trying to sound cocky, as this is a publicly-viewed forum, but i’ve had to many people tell me that i’m to smart, intelligent, good-looking, bright, etc. to be throwing a pity party for myself.
I have to change. My mind has the tools to unlock the most puzzling of enigmas and my body is the vessel that transports these thoughts. I have always known what to do and now is the time for action
I will become as strong as my body and mind is capable of.
holy shit sorry about the previous rant haaha, but i met a great girl tonight so im in better spirits, heres my training from earlier today
upper body minus shoulders
a1)chins +25 x5,5,8
a2)decline bench 185x7 205x5 185x9 (the decline bench at my gym is too small for me)
b1)incline bench 135x8,8,7
b2)db chest supported row 75s x7,7,10
c1)cable flys 27x10,10,12
c2)UH wide cable rows 120x10,10,10
d1)rope pushdowns i forget the weight i used, im drunk 3x10
d2)machine preacher 75 3x9
then a couple sets of skulls and curls with a 70lb ez bar
tomorrow is squats, which means focusing on the quads, which means im gonna put the quads under extended periods of “time under tension”, which means i better find a way to sober the fuck up because im not trying to squat tomorrow with the taste of captain morgan on my breath, ewwwww
trained with bros today, so kept it simple
clean and press 135x1,1 155x1,1 115x5 easy stuff
a1)diamond pushups x10,10,10
a2)hammer curls 30x8 40x7,9
b1)rope pushdowns forget the weight 3x10
b2)machine preachers 90x9,9,10
then did a concentration curl/regular curl/skulls/skulls to neck superset with a 50lb ez bar 2 sets
im starting to develop strong feelings towards the clean and press, but ill try not to get whipped since theres a lot more fish in the weightlifting sea
dem wheels - quads focused
squats 225x3,3,3 belted 185x10 no belt
bitch ass ghr’s didnt even count reps 3 sets, super duper control on every rep
leg exts 160x10,14
front squats 135x5,5,5 10-20 second rests
ab superset 2 sets
seated calf raises 90 2 sets lots of reps
squats were really easy, just wanna work on form cus im trying to actually squat deep