i gotta log my workouts more quickly or ill forget it
3 days ago i did 100 lb db bench x2
80 lb db shoulder press x4
2 day ago i did 305x12 on squat
yesterday i did db bench 100x3, almost 4
and tried out hook grip deadlifts for the first time
i got up to 365 but couldnt get 385 which means my max went down like 30 lb
i also did some hook grip holds. i think the rule of thumb is if i can hook grip it for 10 seconds, then i can pull it for a single
squat
45x10
135x5
225x3
315x1
315x12… i thought i might be half squatting since my squats have felt so easy recently, but i really paid attention to it and all of my reps were well below parallel
deficit deadlift - beltless, using hook grip
135x1
225x1
315 2x3
wide grip pull up
bw x11
25x4
25x2-3
25x2
t bar cable row
180x12
195x12
210x12
225x12
wide grip pulldown
180x12
195x12
210x12
225x10-12 i forget
machine row
230 4x12
machine pulldown
210 4x12
rear delt raise on incline bench
25x12
30x12
35x12
40x8
i then benched, trying to see what the 100 lb dumbbells were equal to on bench… i worked up to 225x2, probably could have gotten 3… 5 if fresh because i was shaking and my grip and back was so tired from the exercises before… i think the 100 lb dbs are equal to at least 235 on barbell… awesome
barbell shrugs
225x20
315x20
405x10
great workout
another great workout
squat
45x10
135x5
225x3
325x1
325x12 i have no idea how i got this, every rep looked like i was about to fail, my back was tired from yesterday so i couldnt keep tightness so the bar was rolling from my upper back to my neck on the final reps. i hate to say this, but im really impressed with myself for getting the 12 reps. today was the last day i squat heavy two days in a row
deficit deadlift - no belt, hook grip
135x1
225x1
315x1
335 2x3
decline sit ups
me x10
25x10
35x10
narrow stance box squat no belt
135x5
185x5
225x5
275x6 the high rep stuff seemed kind of pointless, doing this low of reps felt like it will really help out my deadlift
romanian deadlift
45x5
135x5
225x5
275x20 hammies and glutes were destroyed
hyperextension - holding plates this time, have to say, feels much better than the bar, actually got a pump
me x10
1 45x10
2 45s x10
3 45s x7
biceps - since by the time i get to biceps after legs or back i am so worn out so i dont want to do heavy bicep stuff so im changing up my training - one day mass, other day peak (like today) and then one day brachialis
db preacher curl
35x5
50x3
cable preacher curl dropset
170x2
155x2
140x5
125x7
110x8
95x10
80x12
65x15
50x20
40x20
30x20
db curl leaning over preacher bench opposite way than normal
25x12
30x12
35x10
40x5
machine preacher curl dropset
behind the back wrist curl / reverse db wrist curl
135x12 / 30x12
5 sets
db bench
50x10
70x5
85x3
100x3 messed up the first rep so it affected me
90x7 will get 10 within hopefully the next workout
85x8
db shoulder press
55x10
75x8-9 ill get 10 for sure next time
incline bench
95x5
135x15
paused db flat
50x10
70x8
90x2
paused db incline
40x10
60x9
80x2
paused db shoulder press
30x10
50x7
70x1
then 5 reps at a side each time, keeping the other arm locked out, then 1 rep both arms at once
db bench, 65s, couldnt hit the 70s for all the reps
db incline, 55s, 60s
db shoulder press, 45s, 50s, missed the last rep on the 55s
db side raise
25x10
40x5
dropset
60x12
50x12
40x12
30x12
20x12
10x12
rested for a bit, then did 30 reps with just my arms
rope pushdown
125x20
140x20
155x15, 5 reps straight down
skullcrusher
45x8
65x8
75x8
95x3
db oh extension single arm
20x10
25x8
30x4
close grip bench
135x5
145x4
155x3
165x2
185x1
205x0
195x1 dropset to 135x6
tricep pushdown dropset
ok workout
yesterday i hit legs with this pretty big guy at my gym, hes competing in a bodybuilding show in july, i hit 335x12 on squats and then did some bodybuilding leg stuff
today i didnt have a great workout, hit 90x8 on db press and 75x9 db shoulder press like a weak faggot, ill destroy it tomorrow so i can take friday off
today i also hit 355 2x3 deficit beltless deadlifts today which is ok for tired legs
two days ago i had a bad workout and i think its due to not resting enough so i took a rest day yesterday and today im back at it
funny story: i drank 2 glasses of water so im not dehydrated for my workout, then i took my new preworkout (buzz saw) with a lot of water and then had two more glasses of water. then i lay on the ground for a couple minutes, feeling sick as hell… then i threw up. so pretty good workout considering i vomited beforehand
db bench
55x10
70x10
85x5
90x3
95x6… so close to 7
db shoulder press
55x10
65x3
80x7 felt good
barbell incline bench last workout i got 145x14
135x3
155x1
155x1
155x11
155x4
155x3
155x4
155x2
dip
me x3
45x3
70x2 should skyrocket as soon as i start dipping regularly
deficit deadlift… no belt, hook grip
135x1
225x1
315x1
375x3 on the last rep i got the bar stuck on my shorts and i shrugged the bar over them… my heavy shrugs definitely help out my deadlift, thats sick
375x0 i was too worn out from the first set and i rested too long so i couldnt even hit one rep
close grip bench
115x5
115x20
db incline bench
65x12
65x12
65x11
65x12
db incline fly
40 2x15
db lateral raise
45 3x25
db alternating front raise
55 3x6
bb skullcrusher
45x6
65x3
85x6 easily
bb overhead extension
55x20
single arm db overhead extension
25x8
25x8
25x8
tricep straight bar pushdown dropset
155x12
140x6
125x8
110x10
95x12
80x14
65x15
50x50 reps, pumping blood into the muscle
i started taking creatine for the first time yesterday, which is cool
im taking it post workout with some apple juice
shitty squatting
then back workout - this time i did each exercise at a time rather than cycling through them… my lats were pumped as hell so i think i like this way better
pull up
me x12
25x5
35x3
45x1 almost 2
t bar cable row
195x12
210x12
225x12
240x10
wide grip lat pulldown
195x10
210x10
225x10
240x6
machine row
210x12
230x12
250x12
270x7 grip was an issue
machine pulldown
185x12
205x12
225x12
245x10 full stack, no way to add more weight past this
rear delt fly on incline bench
30x12
35x12
40x12
45x8
shrug
315x10
365x10
405x10
455x1
db shrug
100x30
hammer curl
55x6
70x3
85x6 w/ straps
reverse barbell curl - thumbless grip
45x10
65x10
85x10
105x6
pinwheel curl
70x3
then, using straps
60x8
70x8
80x8
90x3
reverse cable curl, thumbless grip,
125x12
110x12
95x12
80x12
65x12
50x12
40x12
30x12
20x12
10x12
hammer curl both arms at once dropset
30x15
25x15
20x15
20x15
15x15
15x15
10x12
not so good workout
heres what im doing for squatting, its my idea mixed with something babyslayer (george leeman) suggested on bb.com a long time ago
(each line is a different workout)
345x12
355x12
365x12
375x12
385x12
405x10
425x8
455x5
475x3
500x2-3
and then put on knee wraps
545x2-3 (wraps)
575-600x1 (wraps)
and then i would do 10x3 squats without wraps starting at 465-470 and add 5-10 lb every session until i got to 495 10x3
and then peak some more
455x max reps
500x max reps
545x max reps
585x max reps (with knee wraps)
635x1 (knee wraps)
650x1 (wraps)
675x1 (wraps)
i want to finish this before august 10th, time to go fucking beast mode
today i didnt progress on db bench, but then I tried out flat barbell and it turns out my db bench didnt help my barbell bench, but the absence from bb bench made it weaker. fuck fuck fuck
but today after that shit i did
deficit deadlifts, hook grip but wearing a belt
135x1
225x1
315x1
365x1
395x3 not super hard
395x1 i guess im just going to do one set now for deadlifts
pause bench
45x20
95x20
135x20 ill add 10 lb each workout and this is what ill do for bench
military press
45x5
65x5
85x5
105x5
125x5
145x1
side raise
35x10
45x10
55x10
65x10 form started getting sloppy on the final reps
rope pushdown
170x8
185x8 not going out on the sides this set
155x15 dropset to 95x30
squat
45x10
135x5
225x5
275x3
315x1
345x1
345x8… belt was too tight and couldnt breathe between reps, ill probably squat tomorrow since i only hit pussy shit today
pull up
me x12
25x5
35x4
45x2
t bar cable row
195x12
210x12
225x12
240x12
wide grip lat pulldown
195x12
210x12
225x12
240x11
machine row
210x12
230x12
250x12
270x8
rear delt raises on incline bench
30x12
35x12
40x12
45x8
machine lat pulldown
185x12
205x12
225x12
245x12
barbell curl
95x10
105x8
115x5
125x1
db curl
40x5
45x5
50x5
55x5
cable curl semi-dropset (10 deep breaths or less between each set)
110x20
95x20
80x20
65x20
50x20
40x20
30x20
20x20
10x20
some pinch grip work
both hands
2 25sx10seconds
2 35sx10sec
2 45sx5 seconds
1 hand at a time
2 10sxfailure
couldnt get 2 25s, ill work on it
then did farmers walk with 2 10s each hand, didnt make it a full lap around my gyms backyard
pause bench
45x20
95x10
135x5
145x19, should have had one more ill hit 155x20 next time
db shoulder press - no wrist wraps, ill wear them next time, my wrists were really wobbly
55x10
70x3
80x8… ill get 10 next time
70x6
85x3
squat
45x10
135x5
225x5
275x3
315x1
355x1
355x5, should have had more, ill try to stay above 5 reps until i get to 405, then ill stay at that weight until i reach 10 reps
incline bench
45x10
135x3
165x9 not bad
165x3
165x2
165x3
165x2
deficit deadlifts - belt, hook grip
135x1
225x1
315x1
365x1
415x2 would have had 3 if i hadnt squatted first, ill get 435x3 without squatting first next time
narrow stance box squat- went barefoot so to make it even more like my deadlift
45x5
135x5
225x5
275x1
315x8 - 365x5 is my short term goal
dip
me x10
10x10
20x10
not so great workout, i need to tune in my squatting and deadlifting
ive been making really shitty gains, im stepping things up a lot now
blast your bench - narrowed bench grip a bit, pinkies on rings now when i used to use have middle fingers on rings… feel more powerful this way but a bit weaker
bench - 3 min rest between sets
45x20
135x10
175x10
185x8
195x6
205x4
215x2
some low bar and high bar squatting
machine row
220x10
240x8
260x6
280x4
300x2
ez bar curl
65x10
105 5x5
30 rep burnout with 75
some hammer curls
bench - 1 minute rest in between sets
45x20
135x5
155x3
160x15
135x12
115x15
105x15
95x15
deadlift - i couldnt hit my numbers today, ill get 455 off of a deficit not this thursday but next thursday
wide grip lat pulldown 195 5 sets of 15, 1 min rest in between sets
then some side delts, traps, and calves
yesterday:
bench - 3 min rest
45x20
135x10
185x3
205x1
215x3
220x2
215x2
205 2 paused sets of 3
high bar squat
45x10
135x5
225x5
245x3
275x1
295x1
305x6
315x4 ill get 325x5 today
then i did some deadlifts but didnt hit anything impressive because i deadlifted 2 days in a row
somewhat wide grip hammer grip pull ups full range of motion
35 5 sets of 3
ez bar curl
105 4x8
then some db curls
i was so tired yesterday i didnt even have the energy to log my workout
today
bench - 1 min rest in between sets
170x12
135x13
115x13
95x15
95x15
tried squats today but didnt feel strong
leg press - worked up to i think 725 pounds for 6 reps
some side delts
ill have a homemade weight gainer tonight, stretch, and foam roll, then i will go heavy on deadlifts tomorrow
bench - 3 min rest
45x20
135x10
185x5
205x1
225x3
215x2
210x3
210x3
205x3
deadlifts - got up to 435 for a somewhat easy single, but i couldnt hit 455, i could get it off the ground but no further
then some front box squats
now i take 2 days off, come back and destroy bench for 5 days straight again… blast your bench is hard work but im thinking itll give me some great gains as long as i stick to the program
bench - felt weak today, ill hit all these numbers (10-8-6-4-2) on wednesday when i move my grip back to normal
45x20
135x10
175x10
195x7
205x4
220x2
235x1
shitty
squat
45x10
135x5
225x5
275x3
315x1
345 3x5 easy like a peanut
deadlift - mixed grip, belt
275x3 double overhand (doh)
315x3
365x1
405x3
335x6
295x8 doh
255x10 doh, beltless
front squats- nothing important, i fucking hate front squats, im never doing them lol
hammer grip pull ups working up to 30x5
then some leg curls, ez bar curls, and back extensions
good workout except for benching, took squat and deadlift light
shit just lost my stuff
yesterday light 5x15 bench
today - benched, almost hit 235x2
squatted 355x5 and 365x2, should have gotten 3
benched again, realizing i should follow my bench program to the tee
went 9-7-5-3-1 starting with 185 and ending with 225
id have gotten one more rep if i did it first, ill add 5 lb each set next time
deadlifted with mixed grip but put left hand under right over this time, allowed me to keep my arms more straight
425x2, i might do 445 next time or repeat this weight, im not sure itll depend on my warm up speed
345x6
305x8 double overhand
265x10 doh, beltless
then hammer grip pull ups, working up to 35x4
thursday benched 5x15
friday - bench
worked up to 230x2
squat - hit 365x3, 375x1 and 395x1
couldnt hit anything on deadlifts
shruged up to 455x5
yesterday
bench
454x20
135x10
185x5
220x3
230x3
240x2
225x3
225x2
squat
45x10
135x5
225x5
275x3
315x1
365x1
375x3
deadlift
worked up to 405 with awider stance than normal
than with normal close stance did 405x4 touch and go with straps - i cant do deadstop anymore because my gym is now really anti- dropping the weights
rows
135x10
185x10
225x8
230x8
235x8
then hit back with bodybuilder friend
farmers walks- close to making a full lap with the 75s
great workout