been drinking for the first time in a hot minute yeewww
shoulders (after work on veeeery low food, like usual)
preworkout naa
warmup bike lat raise 3 timez
OH press
45x8 75x5 95x3,5
115x3
135x2
155x2,2 last rep b.heind t.he n.eck negative
95x? fucked around with different reps, 1 and 1/2 reps and different tempos
superset BB shrugs (135) and machine reverse flys (60) 3x12 all the way
im that guy
gym wasnt open yesterday had to do squats with arms like last week
preworkout energy drink bcaas
warmup bike stretch
plyos
wall jumps
lunge jumps
5 total broad jumps
leg ext 50 3x12
lying leg curl 50 3x12
squats
135x5,3
165x5
195x2
225x3,3,2
185x7
135x10 last 5 long pause
squats were explosive and fast today so i shortened the rest periods a little
single leg curls 25 5x10
leg press calf raise 200 3x15
rope pushdowns 60 3x12 w/ db hammer curls 20s 3x12
close grip pushups 2x20? BB curl 65 2x8
prowler 90 5 sets up and back ← starting to throw the prowler around a little better
bike
about to do some lower body stretching and abs
bench
preworkout coffee bcaas double cheeseburger ← no more of these too close to training time
warmup 420 bike light stretch 1 set db rear and incline flys
bench
95x10
135x6
165x3 paused
195x3,2
135 2x10 paused
form was shaky today, gotta tighten up some skrews on friday bench
military press 75 5x5-10
HS incline 140 3x7
machine fly 80 3x10
dips 2x10
4 sets pushups and punches ← do band pullaparts in here
lower body stretching i did tonight
shoulder swings
seated ham
lying ham
groin hip squat
butterfly
unilateral lying glutes
abs
hip flexor
quads
pushups and light abs
i focus on correct breathing and mainating comftorable posture throughout the stretch
quick back workout today got to gym with an hour before closing time
energy drink and bcaas
bike
neutral chins x8,5,5,5
HS high low row 140 3x10
HS pullover 90 3x10
deadlifts
135x5
185x5
225x3
275x5
bb rows 95 2x15
2 sets floor abs - bike
been playing around with different nutrition stuff, lots of carbs and protein in the morning before work (caesin shake, cereal and coffee), during work i eat whatever i can get my hands on, possibly a meal before workout, high protein after workout, ive realized the post workout and night-time nutrition is key, when i eat at least 2 high protein meals at night i feel good to go in the morning time
balled for couple hours then hit the gym then went straight back to ballin, fitness day all day playa
shoulders
preworkout coffee
warmup bike band pullaparts and pushup superset, HS shoulder press 2x10 since the rack was taken
OH press (used less leg drive today)
45x10
95x6,3
135x2,3,3,2
95x5,5
rear delt machine flys 50 5x12 superset bench 135 4x8 good form
lat raises 15s 3x12
HS shrugs 140 3x15 awkward machine
band pullaparts x10 pushups x10 punching bag form work 3 total sets
noticed that i need to work on my footwork more, my lower body is getting stronger and more explosive but im still a little goofy running haha, gonna look up some single leg foot work drills
just finished some stretching getting ready for tomorrows squat day, fiiiiiiiired up
squats
preworkout coffee bcaas
warmup bike
footwork drills: lateral cone hops 2x10, single leg box hops 2x8
squats
135x6
165x5
195x3
225x3,4,5
135x12
prowler 90 5 sprints up and back, going for the exploooosion
bw abs staple circuit 2 sets
gonna start doing ghrs with nightly stretching and pushups and whatnot
chest and bench
preworkout bcaas coffee
warmup bike pushups band pullaparts
bench
95x10
135x8
165x5
195x4 PR ,2
155x8,5 all paused
bench was feeling goood, 195 was really explosive definarly could have pushed out more reps on both sets if i had a spotter
BB military press 75 3x10 not doing this after bench anymore, shoulers got reeeeeal uncomfortable, maybe light db press at the end if my guts big
HS incline press 90 4x12
machine flys 50 2x10
superset with dips 2x8
v grip pushdowns 80 3x12
band pullaparts/ pushups/ db punches circuit 4x10 then the bike
Happy Holidays!!!
yesterday back training
preworkout coffee
warmup 420 bike, stretching, pushups and band pullaparts
pullups
4x5 1x7
HS high to low rows 90 x10 180 2x10
HS pullovers 90 3x15
BB rack that i do deads in was taken for numerous sets of curls, tried this deadlift type machine but it felt more awkward than sandusky
back ext 2x10
tire flips 18 sets of 5 flips, then a set of 25 :o, i fuckin love flipping tires
couple sets of bw abs circuit and ab wheel then biked
felt out of it today, forearms are still sore from thursday wasnt trying to push it too hard
shoulders
preworkout coffee bcaas
warmup bike stretch bandpullaparts pushups
OH press
45x10
95x5,3
115x4,3
135x3,3
95x8
rear delt machine 50 3x10
superset w/ bench 135 3x8
lat raise 15s 3x15
db shrugs 60 3x15
pullaparts pushups punching bag x2
keep on killin homie
thanks buddy, glad to know you avoided becoming the trayvon martin of the big man community haha, but seriously thats no joke stuff glad u got out ok and hope all is well with the wrestling training and whatever else life’s throwing your way
didnt have too much time to lift today had to rush the plyos
preworkout coffee bcaas
warmup bike, foam rolled hams and calfs, pushups band pullaparts squat jumps
plyos
lateral cone hops and lunge jumps
broad jumps 5 total jumps
squats
135x5
185x3,3
205x2
225x6
135 2x5 paused explosion reps
squats are feeling on point, no more grinder half reps on my top sets
lying leg curls 60 3x10
back exts 2x12
db curls 30s 2x12
1 set ab circuit
chest
preworkout energy drink bcaas ← energy drinks are tooooo much for lifting i felt real weird today, coffee gets me focused but not cracked out
warmup bike band pullaparts pushups
bench
95x8
135x6
165x2,3 ← should have worked reps at this weight
195x4,2,3
165x2,3 paused
135x10 last 5 paused
couldnt set up good at all today, abs were feeling beat/breathing was bad, should have focused on training smart instead of not listening to my body and trying to muscle out sloppy reps
dips 2x10
HS incline press 90 2x12
v grip pushdowns 80 2x12 superset w/ machine flys 70 2x12
3 sets of band pullaparts pushups and abs, foam rolled legs abs and lowerback, bike
i sure do love back day
preworkout coffee bcaas
warmup bike band pullaparts pushups
pullups 5,5,5,5,8
HS high low rows 90x10 180 2x10
HS pullover 90 3x10 superset w/ machine chest supported row 100 3x10
deadlifts
135x5
185x2
225x3
275x3
315x1
wanted 3 reps but was heavier than i thought, still glad i got back to a solid 3 plate pull
tire flips 275 19 sets of 5 and last set of 20
superset w/ farmers walks 80lb handles walked forward 40yds then backward steps 40 yds
these were a lot more explosive than last week, still got my sights set on destroying the 660lb beast
couple sets of back exts and 3 sets of high rep abs with the medicine ball
weighed myself when i got to the gym and im down to 202, wtf
did some late night work :o
after:
light ez curls light skulls
ham stretch
glute stretch
groin stretch
calf stretch
ab stretch
quad stretch
hip flexor stretch
random pushups and planks for corrective shit
just made a geeeeeek protein shake
1 1/2 scoop chocolate caesin
1 whole egg
little bit of creatine
couple dashes of pepper
1/2 lemonade 1/2 water
bcaa pills on the side burr
call me crazy but it wasnt half bad, gotta start experimenting with the big man protein shakes
wanna research some healthy stuff to mix with my preworkout coffee
couldnt get to the gym today so im goin hard in the paint tomorrow doing plyos, OH press and shoulders then squats and legs, prowler and gonna kill myself at the end with bag work, gonna ask some friends about boxing drills i can add in at the end of my workout, honestly been getting real motivated by austin jacked’s log, the man is a full on juggernaut straight up, with hard work and a balsy attitude towards training i know i can reach that level however long it takes. im a mentaly tough mother fucker believe that
shoulders legs, went easy on plyos today damnit
preworkout coffee bcaas
warmup bike pullaparts pushups squat jumps lunge jumps
4 total broad jumps
OH press (barely any leg drive today)
45x8
95x5
115x3,3
135x3
155x1 ← sloppy rep but wanted to get it up there to get a 15 second hold at the top
95x9
getting better at pulling my head through at the mid-top of the press
machine rear delt fly 50 3x10
superset w/ BB bench (pinky on smooth) 135 3x8
squats
135x3,5
185x3,3
225x3,3
255x1
135x12 paused
if this was an ideal day could have hit 255 for 3-5 with ease, 255x1 flew up
leg curls 60 2x12
couple sets of lat raises superset w/ db upright rows
prowler 10 total sets w/ 90, 40yd trips, felt wayyy heavier than usual
circuit set: back exts, med ball V ups, knee to bow ups, med ball twist, bag work
trying something new out this week in preperation for cinco de maaaaayo :o
chest
preworkout coffee bcaas
warmup bike pullaparts pushups stretch
bench
95x8
135x3,3
165x3,3
195x1,1,1
135 repped out on paused reps
knew i wouldnt have great strength in the bench today since i benched yesterday, so worked on form and tweaking some stuff, be great if i could take my shitty bench into 200 territory at my current bw
dips x6 +15x7,7
db inclines 40s x10 50s x10 40s x repped out
straight bar pushdowns 100 4x6 superset w/ machine bench 90 4x10
couple rounds of pullaparts/pushups/punching bag, want to start jumping rope for footwork but all the ropes are too short
gonna lift w/ no rest till thursday and give myself the weekend off from heavy lifting, not gonna worry too much about the big lift numbers till next week
lifted back on tuesday and shoulders saturday, nothing really to write home about
legs
preworkout coffee bcaas
warmup bike pullaparts pushups lowerbody stretching
no plyos i was short on time
squats
135x5,3
165x3
195x3,3,3,3 last 2 sets were all paused
225x1
165x10 paused 135x10 paused
leg curls 50 3x10
prowler 3 sets w/ 90lbs
back ext, feet up crunches, elbow to knee oblique crunches, elbow to knee crunches, 6 inches
did 2 sets of this didnt count reps
now its time to pray
had a hard time getting my back to flex during bench press, same problem with squats the otherday, i feel like whenever i have a soft back day all my other main lifts go to shit, also gotta hop back on the stretching bandwagon again, ive been slacking lately,
cat daddy titties
warmup bike pullaparts pushups
bench
95x10
135x5
155x5,5
175x5,5,5,5
135x10
dips +25 3x5 messed around with banded dips
vgrip pushdown 90 3x10 superset w/ db incline press 40s 3x8
messed around with footwork circuits including hitting the bag and pullaparts for 4 rounds
back
prewokrout bcaas
warmup bike pullaparts pushups
pullups 5x5
hs highlow row 180 3x8
pulley straight arm pulldowns 60 3x10 superset bb rows 135 3xscotty
deadlifts 135x5 185x5 225x3 275x3
10 sets tire flips x5-10 and farmers walk 80lbs up and back
back extensions, L side crunches, suitcase crunch 2x15-20
pushups pullaparts foam rolled back
great mmc today & great speed and control, didnt really count reps today on the accessory stuff
preworkout bcaas coffee
warmup bike 420 pullaparts pushups
OH press - strict w/ barely any leg drive
45x8
75x5
95x5
115x5
135x3,3,1
95x5,5
reverse machine flys 50 3x10-15 cgbp 135 3x7-10
front raises 15s 2x10-15
lat raises 15s 3x10-15
bb shrugs 185 2x10-15 vgrip pushdowns 110 2x8-12 ez pulley curls 80 2x8-12 circuit
pushups pullaparts and extra bag stuff, not trying to go scotty just working on the upper body technique and footwork