just put in the pre workout stinger, about to get all amped up and hit the back hard, really wanna hit some heavy weight today :o
bb rows worked up to 225x8,10
hammer grip chins +25x7,5 drop wide grip x6
a1)straight arm pulldowns 50x10,10,10
a2)rear delt flys 25sx10,10,10
db curls 40s x7,8
deadlifts 225x3 245x3 275x3 added belt 295x3 added wraps 315x1 335x1 365x1
deadlifts were on point and fast, gonna start training em at the start of back day in a week or two
russian bear 5000 weight gainer came in today, gettin on my eastern european large mammal shit
chest arms traps (switched up my schedule)
bench 155x3 185x3 205x3 225x1 245x1(spotter help) 205x3 135x8 1 and 1/2 reps
dips +50x4,5,4 drop bwx10
HS incline press 2/plates x6,8,6 drop 1 x15
a1)wrist curls 60x10,12,12,12
a2)hammer curls 30s x10,10,10,10
b1)v grip pushdowns 62.5x10,10 52.5x20
b2)straight bar pulley curls 47.5x10,11 37.5x15
machine flys 145x12,12,10
BB shrugs 225x8,8,8,8
next session hopefully weight will be up for curls and traps since i did back bis yesterday
reminder to myself to stay disciplined and stay smart in regards to lifting
schedule-
chest arms traps
legs calfs abs
off
shoulders and olympic lifts
back and abs
off
repeat
-bench 8x3 until stall then switch to dbs, dips incline press then a fly
-front squat 8x3 belted and no belt, leg curls/ghrs leg press/hack squat and back squat finisher
-snatch and clean&press about 12 total sets work on form+explosiveness, BB incline bench and lat and front raises then pushup/ tricep finisher
-deads 8x3 then chins rows pullovers/rear delt flys strict lat pulldowns
-weighted pulldown abs and bw high rep abs
-pushdowns got my triceps big as poop back in the day, gonna focus on that movement, biceps get hammer curls and cable curls
- start doing plyos, gettin back in dunking shape, gonna be throwing down some dirty dunks in the summer if i can get half as explosive as i used to be since my legs are gettin stronger, lunge jumps tuck jumps and skips, im already doing snatches and cleans plus playing ball once a week so i wont need much max effort jump work
-might have to re-evaluate when i do snatch/clean since i have deadlifts the next day, but i dont think it will be too big of a deal
goals are 275 in the front squat, 405 in the deadlift, and 185 clean and press. my only goals for bench are to steadily increase and keep my shoulders healthy, since dips get my chest bigger than bench anyway. was barely dunking this weekend when i was ballin ha, so im gonna be throwing down in a couple months if i can keep disciplined and stay on the path. gonna weigh myself tomorrow before workout
front squats 135x3 155x3 185x3 added belt 205x3 225x2,1,1,1 singles were paused and short rests :o, 155x11 no belt
a1)bitch ghrs x7,7,7,7
a2)leg press 6/side x8,8,8,6 drop 4x14 drop 3x13
back squats could only manage 2 sets w/185x5, my legs were toast when i was warming up with 135
seated calf raise 115x8,8 70x10 strict
smith calf raise on calf block 2/side x10,15 not so strict
b1 overhead med ball decline sit ups 10lbs x10,10,10,10
b2 decline med ball twists 10lbs x10,10,10,7 each side
b3 flat bench knee ups x15,15,15,15
c1 back ext x8,8
c2 ab wheel x8,8
abs were toast, weighed in at 214 after set of frontsquats with 205, wow ha guess i got a little leaner and a little stronger, nothing wrong with that
clean and press 135x3,1 155x1,1,1 115x8
incline bench press 155x8,8 135x11
db front raise 30s x10,8 20s x20,12,12
machine raise 80x12,12,15
a1)band kickbacks x10,10,10,10,10,10
a2)pushups bandedx10,10 25platex10,10 bwx10,10
db lat raise holds 15lbs 3 sets and med ball pushups
did random back training earlier today, work killed me so didnt wanna push it too hard
wide chins +25x6 +50x2 +25x5,5
palms in lat pulldowns 160x8 180x8,10 drop wide grip btn 100x12
pulley rows 160x8,8
db rows(done like BB rows) 70x10,8
pullovers and rear delt flys
db curls 30x8,10 40x6,6
ballin tomorrow and doin some conditioning after, then gettin the bench biiiiiig sunday
med ball overhead toe jumps 2x25 fast
skips 2 sets
speed ladder 3 sets random shit, havent done these in too long
a1 punching bag
a2 jump rope
a3 battle ropes
did 3 sets of this
a1 med ball slams x10,10
a2 med ball twists x20,20
a3 cable crunches 72.5x20,30
10 minutes on the bike
bench press 155x3 185x3 205x5,4 185x6 135x8<-1 and 1/2 reps
dips +25x8,10 +50x4 bwx15
HS incline press 140x8,8,8 90x15
a1)wrist curls 60x10,12,12
a2)hammer curls 35sx10,10 40sx5 (ran the rack till) 20sx12
b1)vgrip pushdowns
b2)cable curls
i forget the weight on these two, but i tried to go heavy as possible for 3 sets x10 then did a 3 set drop set, cables for arms=GOOD
low incline db flys 35s x10,10,10
do traps on back day
leg ext/leg curl warm up
front squats 135x3 185x3 (belt)> 225x5 185x7,6
a1)leg curl 130x8,8,8 130x5 drop 115x7 drop 100x8
a2)leg press 6/side x7,8,5 6x8 drop 5x8 drop 4x10 drop 3x20
smith split squats messed around with sets of 5 and 10 with 50lbs
b1) seated calf raises 115x10,10
b2) floor calf raise 55s x10,10
c1)side bench crunches x20,20,20
c2)cable cruches 62.5x20 72.5x20,20
damn my legs are still sore as poop from monday
incline bench 135x7 155x5 165x4 185x3,3 135x8
OH press 115x5,6,6 light as poop
front raises 20s x10,10,10,25
machine lat raises 80x15,12,10,8,8 all 5 sets done during Who We B-DMX, however long that song is
a1)band kickbacks x10,10,10,10,10
a2)pushups x10,10,10,10,8
lat raise holds 15s 3 sets took about 10 breaths on all sets
suprised myself with the incline bench, could have gone for 5-7 reps on the first set but was happy with 3 for today, i feel a deadlift pr comin tomorrow
fuck. messed up my back doing deadlifts. my back was acting funny during work then i get to the gym and can barely deadlift 225. put on a belt to see if it would help, couldnt even bend over to get in position with the belt. couldnt do it. im considering takin a week off or lifting lighter for a week since i cant remember the last time ive taken more than 2 days off lifting, and ive been pushing myself pretty hard these past few months, or im thinking way too hard
a1)stiff leg dl(focused on form not weight) 135x3x10
a2)chins +25x6,5,5
lat pulls worked up to 200x7 underhand grip, then lighter sets wide grip
db rows on incline bench 45s x10,10,12
cable rows 140x12,12 100x20
b1)back ext x10,10,10
b2)db pullovers 60x10,10,10
b3)band pullaparts x15,15,15
random db curls
db shrugs 80s x12,12,15
finally, cable crunches and med ball floor twists both 5x15 supersetted
yesterday chest and arms
bench 205x2,2,2,2,1,1 feet up 135x10 155x8 my back was still sore and made gettin a good set up hard
dips +35x8 +25x10 0x14
incline HS press 140x8,8
a1)wrist curls 70x10,10,10,10 fooled around with different variations
a2)hammer curls 35s x10,10,10,10
v-grip pushdown 72.5x8,8,8
cable curls 57.5x8,8,8
db low incline fly 35s x10,10,10
today legs
(leg ext, back ext, outer leg machine?)
box squats 225x3,5 belt 165x11 no belt
seated 1 leg curl 40x10,12,15
leg press 4/sidex10,10,10,10 ← sub for single leg lift
5 total sets of seated/standing calf raises
3 sets cable crunches/med ball twists
punching bag/ planks with leg and arm lifts/ battle ropes/ jump rope ← 2 sets
box squats are fuckin awesome, definatly a good switch up from front squats, gotta work on pushing knees out during squats
ball so hard university is in session this 4th quarter hell yeahhhh
1/23 shoulders back
incline bench 165x4,4,4 135x10
OH press 135x6,5 95x10
front raises 20s x15,15,15
lat raise machine 3x15
pushups and kickbacks and lat raise holds
lat pulldowns 200x6 160x10,10 100x10 btn
incline bench rows 50s 5x10
pullovers and shrugs and strict curls
chins 5x5 different grips
1/24 played bball for a couple hours and a couple sloppy pickup games, i can throw down better than ever but my skills have gone to shit
today chest arms
bench 225x2 185x6 135x10,5 feet up
dips +35x8,6,8 last set drop 0x10
incline press 140x12,12 drop 90x12
a1)standing forearm curls 70x10,15,15,13
a2)hammer curls 35s x10,10 40s x6,5 drop 30s x5 drop 20s x12
pushdowns 80x6,8 couple drop sets
cable curls 57.5 x8,8 drop sets
decline db flys 3 sets 35s
cable fly/cable curls/pushups 3 sets
did a lot more than that but most of it was random shit
today is day 5
heavy legs
box squats
225x2,2 245x1 225x2 185x5 155x7 135x8
standing machine single leg curl
25 3x10
back extensions
45x15,18
single leg ext.
70 3x15
a1)seated calf raise
90 3x10
a2)bw calf block raise
3x20
a3)BB lunges
95 3x6
2 sets of split squats, do these instead of lunges
2 sets cable crunches/ hanging knee ups with med ball/ med ball oblique twists
12 minutes stationary bike
shoulders back
push press
135x3 155x2,2 115x5
db shoulder press
50s x9,9 40s x12,12
machine lat raise
80x12,12 110x10 drop 80x6 drop 50x15
wide lat pulldowns
180x8,8,10 100(btn)x10,10
db bench rows
50s x10,10 65s x17,11
db pullovers
65 x10,12,15
machine shrugs
2plates/side x12,12,12,12,20 band pullaparts between each set
close grip bench and rope curl superset 2 sets
elevated pushups(8 reps) chins(5 reps) for 6 sets no rest
lat raise holds
15s for 30 seconds, 10s for 2 sets of 30 seconds
7 days, lookin for another week under my belt
preworkout - energy drink and 1 scoop no xplode plus a little more for kicks
chest arms
BENCH (new goal is to work on form)
bar x20 95x8 135x5,3 185x3,2
work sets 225x3 <sloppy PR, almost passed out lowering the first rep then snapped and pushed out more
feet up light band bench - 135x8 155x5
DIPS
bw x9 +25x5
work set +50x8 drop bwx8
HS INCLINE PRESS
work sets 140x9,10 drop 90x8
DECLINE DB Flys
35s x6,8
Standing Wrist Curls/ Db Hammer Curls
80x10,10,12 35sx8,8,8
Tri Pushdowns (first half wrists up/ last half wrists down)
42.5x 10&7, 10&5 35x 12&12
HS Preacher curls
90x8 70x12,8 drop 45x14
Incline Cable Flys/ Push Ups/ EZ curls
22.5 3x10 3x10 60 3x10
HS shrugs
180x10,10,20
10 minutes on the bike/ 3 minutes on the punching bag
im gonna try the jim wendler 3 month challenge out for 3 months since my big lifts are beat for midgrade Boring But Big 3-Month Challenge
gonna start it sunday once i get my new gym membership
starting max %:
bench 225 → 115 5x10
squat 275 → 135 5x10
press 135 → 75 5x10
deadlift 325 → 165 5x10
assistance-
abs and prowler/tire flips/ farmers walks on squats and deads day
arm work, rear delt work, chins dips and possibly incline db press on bench and press days but im not tryin to push this type of accessory work too hard, 6-9 easy sets total
gonna try to get in atleast 3 square meals a day and a weightgainer shake, focusing on eating clean and balanced with a lot of protein
the first month im not using any pre workouts besides coffee and energy drinks but im looking into multivitamins and good clean healthy supplements
my goals of this program are getting my base strength up so i can put on more mass down the road
gonna do some light squats today and gonna work the deadlift later in the week to get the groove back, gotta work on a stricter press too since my overhead presses are mainly push presses
cup of coffee before workout, im officially sick but im a man so ill sweat it out sometime soon, but it did fuck with my concentration today
Squats (work up to a easy 1rm with excellent form)
bar x5 135x5 185x3,3 225x3,(belt)1 250x1 225x5 (took belt off) 185x8 135x10
Standing Single Leg Curl 3x10
Back Extensions 3x15
Single Leg Extensions 2x12
Leg Extensions 3 sets descending weight upped the reps
seated calf raise 3x10
leg press calf raise 2x10
abs
kept the accessory work light and cut the rest time short
got my new gym membership today, its awesome to lift in a small buisness-style gym rather than the chain gym that ive been lifting in, getting yelled at for deadlifting and dropping weights really pissed me off, this gym is chill as hell and they got a prowler/tire flip/etc section outside, im pumped beyond words.
preworkout - coffee
shoulders/back (kept it light and quick)
military 95x5 115x3,3 95x5 easy sets
db seated press 35s x10,10 40s x10,10 25s x15
wide lat pulldown 150x10,10,10
cable rows 120x10,10,10
rear, side, & front raise 2 sets 8 reps each way
pushups + pullups
still sick, and work picking up isnt helping, been eating a couple meals a day and not eating very clean at all, once i get a couple of days of normal eating in me, im gonna start the 531, but definatly not trying to rush into it without proper nutriton, plus i got a order of protein and pre-workout carbs on the way