Fo sho homie
Oh and when I get to last 2 sets they’re cluster sets of 3
i mean, i dont know what clustering is ha, but ima pyramid the fuck out of the deads seems like a good idea
12/26 arms
ez curls 65x12,12,12
hammer curls 30x12 25x12,12
pulley curl 70x12,12,12
bench dips x20,20,20
abs circuit, got my abs all fired up
hit the punching bag sooooo many rounds
12/27 light chest
db bench 50s x10,12,12,12,15
machine fly 80x12 130x12 160x10drop 100x10
pushups feet elevated x20
hittin the legs today gonna see what i can pull off
Aww hell bro
You gotta even that arm day out and do more for the triceps.
And clustering is breaking a set into singles or doubles until you hit the total reps you want.
i know dude i know, i lifted with my buddies the past couple days and it’s ususally always a shitshow of dumb excercises, honestly i prefer to lift by myself because i take training more serious that way, i just put in the headphones and go to work
You should let your boys know the deal man. That arm day looks ridulous.
Hahahaa
i know man i try, but they usually end up saying fuck it were gettin pumped up for the ladies, i have a little different mindset than that ha
front squat(belt) 185x4,8,8 225x1,1 155(no belt) x10
a1)leg curls(strict) 100x12,12,12
a2)hack squat(strict) 2/side x8,8,15
back squat(belt) 225x3,3,3,3 185x12
b1)leg press calf raise (controlled) 3/side x10,10,10,15
b2)seated calf raise (quick) 135x15,15 90x15,15
pulldown abs 72.5x10,10,10,10, last set repped out
great session, lovin leg days, i know if im gettin stronger in the legs im gettin stronger throughout my body, i love that shit, lookin up wrist wraps on the google, gonna be the first piece to my gym bag
gonna start doing nightly stretching cus ima lanky kid im not trying to pull muscles up in this bitch
warmed up with light snatches barx8,8 75x5 i wanna throw these in the rotation
clean & press 135x3 155x1 135x3,5 95x12
BB incline press 135x5,5,8,8
give em a couple week ill be hittin bigger numbers
db lat raises 20s x10,12 25s x10,10 20s x15
a1)plate holds random 45s and 25s for about 15 seconds
a2)1arm tri pushdown 17.5x10,10,10
a3)cable rope curls 37.5x10,10,14
b1)skulls 70x10 90x8 70x10,10,14
b2)HS preachers 90x8 115x7 90x10,10,12
BB shrugs w/towels 185x8 205x5 225x7 w/o towels 225x10 155x20
hammer time
-3 sets dips and chins x5
- 2 sets of:1)feet up oblique crunches x30total
2)knees to elbows crunches x20
3)crunches x20
4)BW rows in smith machine x12
5)incline pushups x12
6)hanging leg raises x20
tomorrow gotta do: upper body mobility shit for next chest day, work on snatch form, light high rep abs, steady cardio for atleast 20 minutes, lowerbody mobility and single leg work, and whatever else comes down my alley
hell yeah, started a new job today and got in a good chest session
db bench 80s x5,5,7 drop 50s x13
dips +45x3,5,6 drop bwx9
a1)high cable fly 17.5 x10,10,10
a2)HS incline press 90x10,10,10
machine fly 130x10,10,10
bringin in the new year right tonight hellllllllll yeahhhhhhhhhhh
gotta become a role model for my brother
How’d those reps feel man?
Congrats on the job too bro
shit i guess i pressed reset instead of submit ha
BB rows 185x3 225x6,4 185x10,12 used wraps
neutral chins +25x5,5,5,4
a1)rear delt fly on bench 20s x12,12,12,12
a2)straight arm pulldowns 42.5 x12,12,12,12
random curls about 5 total sets - gonna switch back to db curls
deads-
225x3 245x3 275(1st w/ belt)x3 295x3 315(wraps)x3 335x2,1 275x5
ab pulldowns worked up to full stack for 8 reps over 5 sets
the volume on the deads was crazy good for me, definatly gonna stick with it, went in to deadlifting not knowing how my back would hold up since its been buggin me a little bit, but the small weight jumps and higher volume kept my form honest and definatly helped the quality of my reps, helllllllllll yeah thanks for the tip on deads and yeah getting that job is definatly gonna help me out ha
did a lil fitness session today
a1)snatch 95x3
a2)mountain climber groin stretch x10 each side
a3)medicine ball overhead skips x20 yds
a4)single leg toe touch x5 per side
a5)overhead medicine ball lunges 30 yds
did 3 sets of these, focused on form a little more than speed just cus i havent done shit like this in a loooong time, wanna get up to around 6-8 sets of these easy
punchin bag - random shit for about 4 minutes
bike for 10 minutes
shoulders and arms
incline bench 135x5 155x3 185x1 165x4,4 135x11
front raises 25s x10 single arm 20s x18,18,20 both arms went scotty last set
machine lat raise 80x15,13,12,12 65x15 strict as hell scotty
a1)wrist curls 40x15,15,15,15,15
a2)db hammer curls 35s x10,10,10,8 25s x went scotty
b1)skulls 80x8,8,8 last set skulls to press went reeeal scotty probably 30+ total reps mostly skulls
b2)cable curls 50x10,10,10 last set scotty drop set about 3 drops
(felt like a bitch but wanted to go hard on BB shrugs so had to use the wraps)
shrugs 225x8,8,8,8 185x20
dips and chins 2 sets 15 total reps for dips and 15 for chins
this is half the reason i dont like keeping training logs, when im feelin good i dont count reps and focus on keeping complete control of the weight, but hell yeah i went scotty as hell today on arms, theyve never looked bigger, i went scotty like i smoked some mahli and told people not to tell nobody, shawty
tried using wrist wraps for front squats cus i thought it be more stable, i was wobbling around everywhere and verrry uncomfortable, switched back to no wraps on my first heavy with 185 and felt way better
front squats 185x7 205x1 225x1 155(no belt)x8 paused on all sets besides the 225, went to the bottom rack and paused on the 155 and exploded up
a1 leg curl 100x10 115x10 130x10 100x12
a2 hack squats 2/side x8,8,8,3(last set slow as possible negatives)
a3 leg press 4/side x8,10,10 6/side x8 drop 4side x8
Ooooo them drop sets on leg press, nasty
You should try 8x3 on bench squat and shoulder press too…and cleans
that leg press 'll get ya, the leg press and the prowler pumps up my legs like nothing else. yea i was thinking about that ill give it a swing, but im doin db bench for a month so for that i was thinking pyramiding around 4-6 sets of 5 or 7 for a few weeks then hit the regular bench with the 8x3
balled 2 times today, before the gym and after, good shit
db bench 50s x8 60s x8 70s x8 80s x6,6 60s x10
dips x7 +25x7,7 bw x9
HS incline press 140x10,12
machine flys 100x10 120x10,10
goin heavy next session