shoulders
preworkout shake, bcaas, coffee
bike stretching and 1 set lat raises 3 ways
OH press
barx8 75x5 95x5
115x5,5 drop 95x9
db bench 55x10,8,9,12
-lat raises 20 3x10
-face pulls 50 3x10
BB shrugs 185 2x10
2 sets pushups and punching bag
bike
legs
preworkout shake coffee bcaas
warmup 4:20 bike stretching
squats
barx10 135x5 165x3 <more warmup sets
195x3
205x4
215x3
225x2
135x12
-single leg split squats- bar 5x5
-single leg curl 25 3x10
1 set bw abs
3 sets prowler w/ 90lbs
arms
preworkout bcaas
1 mile bike
-behind the back BB wrist curls 75 3x10
-rope pushdowns & rope curls 65 3x10
-preacher curls 50 3x10-15
-straight bar pushdowns 3x10-15
2 sets dips and chins
trained early today was rushing to get home for the knicks game, jeremy lin exposed his bitch tendencies
might do bench/chest later today, its raining so i dont have work and im feeling good my gut big, focusing on form and working up to 5’s maybe working up to 3’s after the 5rms, just wanna get good form work in again, prepping the joints for moving up in the food chain
glad i didnt lift yesterday, great session today
chest
preworkout shake and bcaas
warmup 420 bike 3x10 db rear delt flys 2x10 incline db flys
bench
95x10
135x3,3
165x3
185x9PR,6
damn i could barely do 185x9 when i used to get all fired up and bro-ed out with preworkouts
db seated press 30s 4x10-15 tried 40s for a set wasnt feeling it
dips 2x15
HS incline press 140 3x10
might have to put db seated press at end of workout, my shoulders were feeling it on dips
something about getting in the gym puts my mind at peace. i definatly want to stay healthy enough to be lifting my whole life
had to go straight from work to the gym, no time for preworkout stuff and didnt eat much during the day, not a great way to go into lifting but what the hell
back
warmup 420 bike light stretching
(BB rows and chins were taken, didnt have time to wait around)
lat pulldown 140 4x8-10
pulley rows 140 3x10
HS pullover 90 3x10-15
machine chest supported row 100 3x12
bw abs and ab wheel 4 sets total
light tire flips 3x15-20
bike 1 mile
tire flips are gonna become a staple, definatly wanna be flipping the 600 tire one day
shoulders
preworkout bcaas
warmup bike and lat raise 3 timez
OH press
barx10 75x6 95x3 115x1
115x9
135x1,2,2
95x6
form felt better than ever, unracking the bar like a front squat definatly helps me get my hips and core into a good position vs. having your forearms perpendicular and having all the weight being supported by your arms
db bench 55s 5x10 these were tough today
reverse pec fly machine 50 3x12
BB shrugs 185x10
pushups and punching bag
bike
legs
preworkout shake and bcaas
warmup bike and light stretching
plyos- wall jumps, 1 set of lunge jumps, 5 total drop jumps to standing vert jump
want to work up to 2-3 sets of lunge jumps and 5 sets of 3 drop/vert jumps over the next few weeks
squats
135x5 165x3 195x2 225x1
wanted to work up to a heavy set w/belt but couldnt find the belt till after i left
255x1 ← nice and deeeeep no belt, hell yeah
185x5,5
135x12
rdls 95 2x15
-leg press calf raise 200 3x15
-hanging leg raise 2x8
-cable crunches 100 2x20 ← weighted decline situps are better
prowler 15yds low handle 15 yds high handle w/ 90lbs 5 sets total <-these were tough today
bike
squats felt great today, 225 felt ten times lighter than it did last week, plyos before squats definatly help my form and explosiveness
arms today was nothing special, worked out at the house just did ez bar curls skulls pushups and reverse curl 21s, then balled for a little, didnt think i would be jumping that high since the legs were sore from yesterday, but i was throwin down harder than ever and getting high up for rebounds, hell yeah for beltless deep squats
alright training week, eating wasnt on point this week and balled hard 5 days this week
wednesday chest and back
i was low energy and my head wasnt in it, did 5 reps of chins inbetween all sets
found a foam roller in the back of the gym, gonna use this once a week
bench
95x8 135x5
165x5,5,11
dips 2x10
HS incline press 90 2x15
friday shoulders
preworkout shake bcaas
bike lat raise 3 ways
OH press
45x10 75x5 95x3 115x2
135x7 PR definatly could go for 10+
db bench 55s 4x15 ← switching this to BB bench
reverse fly machine 50 3x12
BB shrugs 185 2x12
saturday squats
bcaas coffee preworkout
bike and foam rolling
plyos
squat jumps x10
lunge jumps x8
1 leg step jumps 2x5
drop to broad jump 3 total jumps
squats
135x5 <-felt heavy lolzzzz
165x3,3
195x2
225x3,1 ← really heavy and my form was beater than beat, dont think foam rolling before squats is good
unilateral leg curls 25 4x8 no rest
90lb prowler- 20yds low handle 20 yds high handle x2 laps for 3 sets
gotta focus better next week, im guessing not training back hurt me on my strength, next week im setting PRs
chest
preworkout energy drink + bcaas
warmup couple minutes of bike, 2 sets db flys both ways, i was gonna stretch but got kicked out of the backroom by a class of middle aged women, they told me i was beat cus i didnt get in the sheets so they kicked me on the street
bench
95x10 135x5,3 165x3,3
185x3 paused middle rep
205x3
185x3 paused
135x10 paused
db shoulder press
30s x15,13,10
dips x10,16
HS incline press 90 3x10
bench was good but my accessory lifts were midgrade today, im guessing the paused reps and going to 205 tired me out, something to work on next week
the next two months is about stacking the paper before summer and keeping clean to end my “time out”, goals that i want to hit by mid-may
bench 225x5
squat 275x3 deep and no belt
deadlift- get back to 315 w/o wrecking my lower back
push press 185x1
once i start my second job i might not have as much time to lift as id like, no worries though, im a boss
preworkout half energy drink bcaas
warmup bike and lat raise 3 times
OH press
45x10 75x6 95x5
115x5,5,7
squat
135x10
165x8
185x5 drop 135x15
did 5 pullups inbetween all sets
had to get some training in today since i slacked this week, wanted to do tire flips and prowler but gym was about to close, gonna do some arms and rear delt stuff tomorrow to get back at it
gonna start logging my nightly stretching core and posture training
glute bridge and glute thrusts :o
random plank holds
random groin and hip stretching
more planks and strict pushups
tomorrow bench day, right now im stuffing my face since im trying to hit 205 for at least 5 reps, possibly going for 225 who knows, no work tomorrow so ill be all fired up for lifting
-gotta do back day thursday, definatly feeling weaker since ive been slacking on the tire flips and what not
balled for 3 hours then went to the gym, food wasnt great today
chest
preworkout crazy carbo force drink
bike light stretching
bench
95x10 135x8,(5 rep chins)5
165x5
185x1,1,4
some reps were paused but forgot which ones
135x10 all paused
strength was weak today but form is getting better
dips 10,14
HS incline press 90 3x10
db shoulder press 30s 3x10
gotta stop being a mid grade thug and start doing foam roalling and cooldown after im done lifting, gonna do pushups and stretching bullshit later
back day finally, too bad i got to the gym an hour before closing
preworkout red bull bcaas
warmup 420 bike light hip ham and lower back stretching
chins 9,7,4,4 goin for 50 total
HS high to low row 90x15 140 2x15
pulley rows 120 3x12
a. machine rear delt fly 50 3x10
b. HS pullover 90 3x15
by this time id been in the gym 25 minutes
took my time warming up for deadlifts
135x10
185x5
225x2,2,2,2,1 10 seconds rest
good form easy reps
ab circuit - legs up side crunches, regular crunches, bicycle crunches, 6 inches
2 sets, i havent been counting reps for abs lately, just working on control and form, but i try for around 20 reps on each individual movement sometimes more if im trying to go scotty
did extra upper body stuff at the house late, lots of light stuff for rear delts and forearms, doing various movements holding 10 and 25lb plates with a clinch grip(no clue how to describe it) pushups, weighted shoulder rotations on the floor, curls, delt flys, bent over trap raises, and other stuff, these extra workouts at night are reeeeealy making a difference in my back pain and hamstrings
didnt do jack tits all day besides shootaround at the courts before it rained, been ballin everyday this week after work for a couple hours before i go to the gym, gonna try lifting early tomorrow before work, just finished some abs and light lowerbody stretch
today was my last day of mental freedom for 2 months
shoulers
preworkout- amp low carb energy drink, low food before training today
warmup bike, foam rolling lowerbody, lat raise 3 times
OH press
45x8 75x8 95x3
115x2
135x7 PR
155x1 ← calling it my working 1rm
95x8
form was goooood, held the last rep(s) of all sets
db rear delt flys 15s 5x10
superset w/
BB bench 95 2x10 135x10,10,8
db shrugs 55s 3x15-20
3 sets of band pullaparts x15, pushups x15, punching bag
fired up for squatting tomorrow, might pull out the belt for squats if im feeling saucy
couldnt get to gym on sunday, had to push squats to today
legs/arms
preworkout- naaaaaa
warmup bike, stretch
plyos-
squat jumps x5
lunge jumps 2x5
broad jumps 4 jumps quick rest
squats
135x6 165x3,5
195x2
225x1,2 all reps paused
255x1 w/belt, was a grinder for sure
225x3,3 belt
135x15
squats were rough today
single leg curls 25 3x10
rope presdowns 60 3x10
superset
hammer curls 25s 3x10
straight bar pressdowns 90 3x8
superset
BB curl 65 3x8
punching bag, bw ab circuit, ab wheel
alright workout, next sunday focusing hard on squats, gonna try to milk a PR with good form & depth
did the chest last night
preworkout bcaas and red bull
warmup bike stretch db flys 2 times
bench
95x8 135x5 165x3
195x2,3,3,3
165x3,3 quick rest and some paused reps
135x5,5 quick and paused
band pullaparts 3x15
superset
db shoulder press 30s 3x12
dips x12,12,8
HS incline press 90 2x10
pushups and punching bag
yeeeeeeew
preworkout bcaas energy drink
warmup bike stretch
chins 3x6
bb rows 135 3x8
HS pullovers 90 3x15
deadlifts
135x6 185x3
225x3
275x3,3
pulley rows 100 2x15
bitch tire flips 6x10 huuuuuuuuuuuuu
4 sets high rep bw ab circuits
hell yeah damnit huu gettin a strong ass OH press saturday summers coming huuuuuuuuuuuuuuuuuuuuuuuuuuu