had the shits today so was hesitant about running and squatting but still went for it
ran 1 mile at 7 mph
squat
135x5
185x5
225x5
275x5
365x3
didnt progress from last workout, but felt weaker today so not too disappointed
bench
135x10
165x4
195 4x3 nice
db shoulder press, couldnt do barbell because squat rack was taken
40x8
50x8
60x8
70x4
dip
since i didnt feel strong today my goal was 9-7-5-3-1
15x9
25x7
35x4 should have had, but lost it
45x2 damn
decided it was worthless to even try 55 lb since i struggled so much on 45
side raise dropset
40x15
25x15
20x15
15x15
5x30
rope pushdown
170 3x10
plate front raise
2 35s x5
35x10
the two 35s were hard as fuck, especially to hold onto, but ill get used to it
ran 1 mile at 7 mph
deadlift felt weak as fuck
225x3
315x3
405x0 wtf
335x1
355x1
385x0 wtf
barbell row
135x5
185x5
205x5 belt on
then put on straps
225x5 ok i guess
225x3 no straps
cheat shrug
225x20
275x20
315x20
365x20
deadlift
135x1
225x1
315x1
365x1
one arm machine row
130x8
210x6
150x15
wide grip lat pulldown
195x6
210x6
225x6
hammer curl both arms at once
50x10
55x8
60x6
65x4
70x2 dropset to
35x20
bent over rear delt fly
25 5x10
bad workout, pissed off about the deadlifts, tomorrow i have to get at least 365x4 on squats and then 405x3 on deads the next day
that means i gotta eat a shitton and rest even more
i get these things called allergy shots where they inject a bit of what youre allergic to to make you more immune to it
i got one today and i always feel a bit weaker after getting one, but it was a good workout regardless
ran 1 mile at 7 mph
squat
135x5
185x5
225x5
275x5
315x1 wanted to get a set with a belt on before my working set
365x4 first rep was so easy it was laughable
bench press
135x10
165x5
200x3
200x2 touched in the wrong spot on first rep
200x3
200x3
200x2
so i got 3 sets of 3 with 200 when my goal was 4 sets while being weaker from my shot
im fine with that because my goal next bench workout is 205 for 3x3
seated shoulder press to clavicles
45x3
95x3
115x3
145x2 will get 3 next time
145x1
145x1
dip with morning weight just under 205
15x10
25x7 should have rested longer i guess
35x6
45x4
55x2
since i only missed the rep on one set and i should have got it, ill add 10 lb next time and try to only lose one rep
side raise
20x8
dropset
45x15
30x15
20x15
15x15
5x30
nothing in my hands x10
good pump
tricep pushdown
175 3x10
seated calf raise only had time for one set
3.5x16
plate front raise
2 35s x8
35x16
did a better job gripping the plates this time
good workout, especially considering being weaker than 100%
ran a mile at 7mph
deadlift
225x3
315x3
405x2
325x5
beltless deficit deadlift - touch and go, straps
225x20
i figured out today that i make the best progress on my deadlift when i train it often, but when i train often with heavy weights than i burn out quickly
so what i gotta do is a long ass peaking program with frequent deadlifting, starting at a light weight… adding 20 lbs each time
first i am going to do beltless deficit deadlifts, than once i get under 10 reps, beltless deadlifts from the floor, and once i get under 6 reps then normal belted deadlifts… 225 was way too light, felt like nothing, so i will probably just go to 275 next time and get 20 reps again
t bar row… definitely my favorite back exercise of all time
2x8
3x8
3+25x8
4x8
4+35x8 ill do this again next time
hammer grip pull up
me x8
25x6
35x5
45x2
one arm machine row
150x8
230x6
170x15
wide grip lat pulldown
195x8
210x8
225x8
biceps circuit
cable curl
150 2x12
1 arm db curl
50 2x6
incline hammer curl
40 2x8
concentration curl
35 2x10
ez bar curl
85x10
wrist roller - this is the best forearm exercise but i am a shithead and dont do it often… imma make it my only forearm exercise from now on
10x6 rolling it towards me
10x6 other way
10x3 way 1
10x3 way 2
want to go 8 reps then 4 reps next time
pinwheel curl
35x20
wanna deadlift again, this peaking program is gonna get me above 500
ran a mile at 7mph…
squat
135x5
185x5
225x5
275x5
315x1
365x4 will get 5 next time
bench
135x10
165x5
205x2 dammit
205x1
210x1
135x10
145x10
pissed as hell about missing 205
next time i bench ill just do 210x2 and then 215 and then 220 and finally 225
so my goal is 225x1 rather than 3 and ill get that by the end of the month
shoulder press
45x10
95x5
135x1
155x0 got it over my head but couldnt lockout because triceps were tired from benching
some bullshit floor presses
ez bar overhead extensions
60 3x12
decided to take my anger out of missing the bench reps by deadlifting
beltless deficit deadlift - straps touch and go
275x20
since i did this at the end of my workout after squatting, ill be good for 295x20 tomorrow
treadmill:
1 minute 10 mph
1 minute rest
1 minute 9.5 mph
1 minute rest
1 minute 9 mph
1 minute rest
1 minute 8.5 mph
1 minute rest
90 seconds 8 mph
power clean
115x5
135x1
145x1
155x1
165x0
beltless deficit deadlift - straps / touch and go
135x1
225x1
295x16
on saturday i want 315x15
bench
135x10
175x3
210x1 easy first rep but missed second rep
tomorrow ill get 215 and 225 will be mine by the middle of next week
t bar row
2x8
3x8
3+25x8
4x8
4+35x8 not difficult
hammer grip pull up
me x8
25x1
25x2
25x3
25x4
25x5
25x4
25x3
25x2
25x1
t bar row dropset
3x10
2x20
1x40 cardio
machine preacher curl
110x8
90x8
70x12
50x15
30x25
10x30
goal for this is 10-15-20-25-30
Behind the back shrug in plates per side
2x10
Dropset
3x10
2x10… 10 count rest… 1x10… Rest… 1x10
1x20… 20… 20
standing dumbbell curl squeezing at the top and controlling the negative
15 3x12
been training too many days in a row ill take tomorrow off
bad workout
ran a mile at 7.2 mph
squat
135x5
185x5
225x5
275x5
315x1
365x1 wtf it was hard too
fuck 365x5 when i squat again two days from now ill do 385x3
bench felt really weak
135x10
175x3
195x1
215x0
205x0
fuck that shit
fucked around waiting to get picked up
im taking tomorrow off than im coming back and killing all these numbers
Another shitty workout
Fuck running before lifting, it fucks up my joints and ruins my lifts
Lifting is the only thing I give a shit about, so I am going to do the following things in order to make sure my lifts keep going up
-no running
-getting at least 8 hours of sleep no matter what (and bed by 10:30 on weekends)
-have a homemade weight gainer at least 3 days a week
-take only cold showers
-save all testosterone for in the gym
-get a better playlist of music in the gym
-wear warmer clothes in the gym
-stretch at least 5 days a week
Squat
45x10
135x6
225x3
315x3
335x3
355x3
375x2 will get 3 next time
On squats I put my hands too close so the weight was on my wrists arms shoulders rather than my upper back, so my upper body was really sore for the rest of the workout
Bench - starting my month long peaking program to get to 250
45x10
135x8
165x4
185x1
170x8 easy day
170x4
170x3
Db flat bench
55x8
65x7
70x6
Db incline bench
45x8
55x7
60x6
Seated shoulder press to clavicles
45x1
95x1
115x1
135x1
145x1
155x1
115x8 I’ll get 125x8 next time because I’ll have less work before and my shoulders won’t be fucked up
Rope pushdown
185 2x6
deficit beltless deadlift… straps + touch and go
135x1
225x1
275x1
315x15 really hard
t bar row in plates per side
2x8
3x8
3.5x8
4x8
4.5x8
5x5 cool
hammer grip pull ups
me x12
25x4 lats getting tired as hell
35x3
45x2
cheat shrug
225x20
275x20
315x20
365x20
ez bar preacher curl
15x20
45x15
65x8
75x4
85x4
rope cable curl
95x12
110x12
125x12
140x12
barbell 21s
65x7+7+7
55x7+7+7
45x7+7+7
wrist roller
10x8 towards me
10x8 away
10x4 first way
10x4 second way
ill add 5 pounds next time
squat
45x10
135x3
225x3
315x3
335x3
355x3
375x2 will definitely get 3 next time, should have gotten another rep today
bench
45x10
135x8
165x4
195x1
177.5x8
seated shoulder press to clavicles
95x3
125x6
was talking to a big guy at my gym what he does for chest and he told me to try pin presses
pin presses
at #12 on the squat rack (1-2 inches off chest) 135x12
#15 135x15
#17 (a bit more than just lockout) 135x30
pressing underneath the 17 with just the bar against the pins as hard as i could
40 count… 10 breath rest… 20 count… 10 breath rest… 10 count
i could bounce on of my pecs after this, helps with contracting chest
side raises
55x5 bad form
10x15 perfect form
15x15
20x15
25x15
1 arm reverse grip tricep pushdown
20x30
40x15
ill start doing the push presses as my only exercise after bench and add some shoulder raises and cables for triceps
deficit beltless deadlift - straps + touch and go
135x1
225x1
315x1
335x11 i want 355x10 next time
t bar row
2x8
3x8
3.5x8
4x8
4.5x8
5x7 lost grip
hammer grip pull up
me x5
10x5
20x5
30x5
40x4
cheat shrug
225x5
315x5
superset
405x5 cheat shrug / 75x15 barehand db shrug
385x5 / 75x20
365x5 / 75x25
30x30 paused db shrug
hammer curl 1 arm at a time
80x5
75x5
70x5
65x7
60x10
both arms at a time beltless almost dropset
55x10
50x5
45x4
40x6
35x7
30x8
25x8
20x9
15x15
10x30
5x50
not all reps might be completely accurate, but most of them are pretty much correct
Yesterday
Squat
45x10
135x3
225x3
315x3
335x3
355x3
375x1
385x1 decent for a week workout I guess
395x0
Bench
45x10
135x8
175x4
200x1
185x6
Leg press plates per side
1x10
2x10
3x10
4x10
5x10
5+35x10
Smith shoulder press
45x12
95x12
115x12
135x8
155x8
175x5
Close grip bench
135x6
145x6
155x6
Side raise
15x5
25x5
35x5
45x5
55x5
Weak workout today, not worth logging
Squat only last set used belt
170x5
215x5
255x5
300x5
340x5
Bench
135x10
155x5
175x4
200x3
205x2
215x1
Deficit beltless deadlift
135x1
225x1
315x1
365x1
375x1 lady made me put shoes on, I’ll probably have to buy deadlift slippers
db shoulder press arms going to parallel
45x10
60x16
60x10
60x8
60x6
60x5
60x5
50 total reps with the 60s
Hammer grip pull up
bw x5
10x5
20x5
30x5
40x5
Incline ass coming off the seat a little
135x10
145x7
155x2
165x1
175x1
I’ll be stronger next week when I have less shoulder volume before
Machine row
170x12
190x10
210x8
Db bench
60x6
65x6
70x6
75x5
Db seated alternating hammer curl
55 4x8
Cable fly drop set
50x10
40x10
30x10
20x10
10x10
Ez bar curl
65x12
75x12
Wrist roller
15x4 first way
15x4 other way
15x2
15x2
This month I’m only working out every other day, doing a type of madcow with no light days for squat, a linear progression program for bench, my peaking program for deadlift, and the db shoulder press phase of my shoulder program
EDIT: changing my bench program to where I can have a not so great workout but still hit progress towards my goal of 275 by april
1
195x5
2
205x5
i want to hit this by next sunday, the 15th
3
215x5
4
225x5
after each of those sets, ill do the same weight for one less rep until i get to zero
this gives me 9 workouts, trying to have four good bench workouts
i bet a friend i could hit 275 by april, which i think i can do, so ill try my best, fuck im not gonna just try my best, im going to hit 275 by april easily because ill try so hard
squat
45x10
175x5
220x5
260x5
305x2 felt weird
305x5
350x3
255x8 beltless
bench
135x10
155x5
175x4
205x3
210x2
215x1
beltless deadlift - should have done some heavy rowing today instead, ill do that on day b of my 3 day a week a-b-c workouts from now on
135x1
225x1
315x1
365x1
395x0
db shoulder press
40x10
65x10 should have had much more, i want the same amount of reps except with the 70s next time
65x8
65x6
65x5
65x4
65x4
65x3
40 total reps
smith behind the neck press
115x10
125x8
135x6
145x4
155x2
upright row
95x8
105x8
115x8
then the following superset
bent over rear delt fly
25x10
20x15
20x15
25x10
side raise
35 4x10
plate front raise
45 4x10
db shrug
75 4x10
close grip paused barbell shrug dropset
185x5
135x10
95x15
45x20
not a great workout, but hit my squat and bench numbers
squat
45x10
175x5
220x5
260x5
305x5
350x4 belt was too tight
350x5 cool
bench
135x10
165x5
185x4
210x2
belt and wrist wraps on
210x2 damn
220x1
225x0 should have got it
i am going to change up my bench programming some
deadlift - straps and belt
my back rounding during the beltless deadlifts earlier this week worried me
135x1
225x1
315x1
365x1
385x1
405x1
425x1
440x1 PR sweet and with good form
ill max out again when i hit 405 or 415 for 5
db shoulder press
50x10
70x1 my shoulder gave out and the dumbbell went backwards, weird as fuck
70x7-8 i forget
i didnt want to do the 30 reps that i had planned before, so…
arnold press
25x10
30x10
35x10
rest pause side raise
20x10…8…6…4…2
workout wasnt great but then i hit the 440 deadlift and that pumps me up
Bench
135x10
155x5
185x2
195x5 goal for today achieved
195x3 should have rested longer
195x2
195x1
Squat
45x10
180x5
225x5
270x5
315x5 hard because beltless
360x3
260x8
Db shoulder press
50x10
75x5
Db Arnold press
30x10
35x10
40x10
45x10
Deadlift straps and belt
135x1
225x1
315x1
365x1
385x5
Wide grip Pull up with good form no kipping chin over bar
Me x8
5x6
10x4
15x2
Pin press
#12 pins 135x3
#12 185x4
#15 205x4
#17 225x6
then pressed against the pins just the bar
traps: doing some 12 week trap workout I found online
Superset
behind the back shrug
185 4x12
Db upright row
25x12
30x12
35x12
40x12
Db shrug drop set
80x12
75x12
70x12
wide grip upright row
95x12
95 2x10
wrist roller each set means I was rolling it both ways
15x5
15x5
15x3
15x3
squat using wider stance than usual, forcing my knees out, less good morning
45x10
180x5
225x5
270x5
315x5
360x4 i was supposed to get 5 but im not worried because it was the first day using my new stance and madcow says i am only adding 5 lb next time instead of 10 so ill be able to catch up immediately
bench belt + wrist wraps
135x10
155x5
185x2
205x3 should be able to easily get 4 next time… i got 2 workouts to add 2 reps
205x2
205x1
barbell row
135x5
185x5
205x5
225 3x12 sweet, ill go to 250 next time
db shoulder press
50x10
80x3
arnold press
35x10
40x10
45x10
50x8
t bar row
2 plate x8
3x8
4x8
5x8
5.5x5 grip was a challenge
db side raise
25x15
35x10
45x5
55x15 rested a bit between some of the reps
upright row
95x8
105x8
115x8
125x8 …ill be upright rowing 135 next week
barbell front raise
45x20
65x20
bent over rear delt fly
30 3x10
seated calf raise
2x20
3x20 calves got a bit weaker since i havent trained them in a while, but they havent shrunk
decent workout