havent logged workout in a couple days but yesterday i benched 252.5 and today on the last day of the blast your bench i missed 260, ill be much stronger when it isnt the 5th day in a row that i benched
deadlift - 2 days ago hit 405x6, barely missed lockout on 7th, today did 455x2 i should have gotten more but some guy was right in front of me so i couldnt see myself in the mirror so I couldn’t see myself lowering the weight
military press - no belt
125 4 sets of 5, 1 set of 4(didnt rest long enough)
ill add 5 lb each workout until i get to something impressive
i squatted 405 2 days ago, ill try to hit it for like 4 next time i squat, but today i did like squat holds where i stood with weight in high bar position, worked up to 565-575 for 30 count
then i did some rows, shrugs and farmers walks
im taking tomorrow off and then ill hit squats and deadlifts
cruddy workout because my first exercise was squats and i hit 405 much easier than last time but i missed the second rep which messed up my hip which ruined the rest of my workout
barbell rows
135x20
185x10
225x20
275x3
hammer grip pull ups
first set 15 reps bodyweight, second set 10 reps
some t bar row and db shrugs… i tried some behind the back deadlifts but my back rounds like crazy so it isnt worth it
then some barbell curls starting with 100x10 and working my way to 140x2
then some incline db curls
had a couple crappy workouts, one where i injured my quad, but its getting better quickly
yesterday:
bench
45x20
135x10
185x5
225 9 sets of 3 and 2 sets of 2
military press
45x10
115x3
135 5x5
some closegrip and then shoulder pump stuff
yesterday
barbell row
135x10
185x10
225x5
255x20 then 2 sets of 8 with the same weight
good mornings
95x10
135x10
185x5
195x5
225x5
245x2 lost it
some stiff leg deadlifts, nothing heavy
hammer pull ups
25x10
25x5
mex7
mex7
mex8
then some lat pulldowns and cable rows, and leg curls / leg extensions / back extensions
and for biceps i did incline curls, hammer curls, some preacher curls, and rope cable curls
and an ab circuit
Haven’t been able to get on the computer for a bit but so far I have done 235x3 for a couple sets on bench, 122.5x10 on military press and I deadlifted 455 with a weak quad
Today will be my first serious leg and back workout since my injury last week
today
Weak squats - quad is still recovering
45x5
135x5
225x3
275x1
315x1 way harder than normal
335x1
365x1 so hard… Lol
I’ll be back to normal strength soon
Deadlifts - straps, belt, touch and go
135x1
275x1
365x1
315x18 waited like 20 seconds then hit the last two reps to reach my goal of 20 reps
some single leg extensions, hit a pr, these feel great for evening out any imbalances, I’ll add single leg leg curls next time… I’ll hit the full stack each leg sometime soon
Hammer grip pull ups
bw x5
25x12
25x8
25x5
25x5
25x3
bw x8
barbell shrug
3 sets of 20 with 275
db shrug dropset no straps
100x10
80x10
60x10
40x10
20x10
just my hands x10
t bar row
6 sets of 6 with 5 plates and a 5
lat pulldown - closer grip than normal, textbook form, no cheating
180x12
165 3x12
biceps - focusing on getting a pump and then going even further and destroying the muscle rather than just moving heavier weight, I’ll do the same thing for triceps for a bit and see if it helps gains
Super set > preacher curl x12 â?? dumbbell preacher curl x8 â?? 3 sets
55x8 - 30x5
45x12 - 20x12
45x12 - 20x12
Super set > standing cable curl x12 â?? hammer curl x10 â?? 3 sets
110x12 25x10
110x12 25x10
110x12 25x10
Super set > laying cable curl x12 â?? concentration curl x8 â?? 3 sets
80x12 20x8
80x12 20x8
80x12 20x8
Super set > straight bar curl x12 â?? reverse grip curl x10 â?? 3 sets
65x10 45x12
65x10 45x12
65x10 45x12
Good workout
Bench
45x20
135x10
185x5
205x3
225x4 so should have gotten 5, I’ll get six next time or I’ll be pissed
Squat- feeling really weak
worked up to 325
Beltless: 295 2x5
Military press- belt & wrist wraps
45x10
95x6
135x1
130x10
130x6
135x4
then like 30 seconds later 135x3 push press
Hit some leg curls
Incline bench
135x5
165x3
185x6 spotter helped on 7th rep
155x8
135x10
Then some leg extensions
Dip
me x15
me x10
me x5
Db flat fly
60x5
45x6
30x10
Smith shoulder press
135x10 warm ups
185x7
205x4
225x2
Arnold press
50x8
45x8
40x9
40x8
35x9
Plate front raise dropset
45x20
35x20
25x20
2 10s x20
2 5s x20
Those ytml thingys on the incline bench with a 5 lb plate
3 sets of 15 reps
Then for side delts:
10 sets of 20 machine side raise superset with 10 sets of 10 db side raise
Traps: 225x12 barbell shrug - 185x12 behind the back shrug - 135x12 reverse grip shrug
3 sets
Hi bar squats - beltless
45x10
135x10
225 3x12 taxing but could probably gotten at least 20 reps
Deadlift - I was working out too late and had a big meal before so I had some difficulties with the pressure from the belt so that limited me a lot… My goal today was 365x15
135x1
225x1
315x1
365x5 I got the strength for 15 reps but there was just too much problems with my belt
Rest of the workout done with the gym belt cut it put a lot less pressure on my gut
Barbell row
225x5
275x5 I’ll add 5 reps each workout
Shrug - pretty strict
365x10
385x10
405x10
Romanian deadlift
225x8
315x10
Some pull ups but I felt weak on them so I didn’t try to break a pr
Reverse cable curl dropset
125x20
110x20
95x20
all the way down to 10 pounds
Yesterday’s workout, not lifting today
Bench - kinda weak since I kept slipping on the bench, and couldn’t stay tight
45x20
135x10
185x5
205x3
225x4 easy, definitely 5, maybe 6 if could stay tight
235x2
240x2
I want 245x3 next workout
Squat - so sore 4th day in a row squatting
45x10
135x5
185x3
225x1
235x15 was supposed to do 3 sets but my legs were just too sore, it won’t mess up the program though
Military press
45x10
135x3
150x1
145x4 got off balance so I couldn’t get any more reps
Incline
135x5
185x1
175x9 cool
155x10
135x10
Dip
Mex5
25x8
25x5
25x3
Db fly
50x8
40x10
30x12
And then just a bunch of pump tricep stuff, I’ll start doing heavy movements for triceps so I can push myself
Today
Had some issues with quad and lower back so nothing really happened with my squats
Deadlifts - straps, belt touch and go
135x1
225x1
315x1
365x14 crazy amount of adrenaline from a ffdp song, this set got me pumped
Shrug
405x10
415x10
425x5
PR on single leg leg extensions: 130x10
Then some light back work, I would record it but I’m already forgetting what I did
I had to walk home afterwards which was a bitch but the deadlifts make me feel all warm inside
Today: bench
45x20
135x10
145x3
165x3
185x3
205x3
225x3
245x2
then I missed 265, after, I did a set where I held it at lockout for a while, first 265 then 295… Feels heavy
Hi bar beltless Squat
135, 185, 225, warmup
225x20 first day of 20 rep squat routine is success, lets keep it moving
Incline
135x5
165x3
205x1
185x5
Dips
Me x 5
25x9 then as many sets as it took to get to 20 reps total with a 25 lb plate hanging
Finally, Some smith shoulder press and side delt stuff.
At first I tried to bench today but that was mistake, I gotta remember to take at least one single day off in between bench sessions… Lol
20 rep squat routine - hi bar, beltless
45x10
135x5
185x3
225x1
235x20
Romanian deadlift
45x10
135x10
225x10
315x15 no straps, but I’ll probably use straps next time, but no more on back stuff, just deadlifts and Romanians and shrugs
Today is first day of my new back thing, I watched a video of Stan efferding on supertraining called look like you lift and now I’m doing that back routine… I rested about 60 seconds between sets, except on pull ups where I rested 90 seconds
T bar row fairly strict
3 plates x5 warmup
4x12 for 3 sets
last set: 4 plates x6, strip to 4 plates x12
Hammer grip pull ups, hands right next to each other
me x5 warmup
25x6, strip to mex6
25x4 strip to mex4
25x4 / mex3
25x4 / mex3
I’ll go up to a 45 lb plate when all sets are 12-15 reps without stripping weight
T bar Cable row good stretch, good form
150 3x20 I’ll go up weight next time
DB row good form, copying the man stan efferding’s tutorial as well as the way I saw Kai Greene do it in this other video
80x10 strip to 70x5
80x8 strip to 70x7 (2 sets)
I didn’t have enough time to fully hit biceps so I did dumbbell shrugs no straps for 100 reps as many sets as needed to hit that rep goal
Today
Bench
45x20
135x10
185x5
205x3
225x1
195x9
195x8
195x7
Close grip
135x5
170 3x8
Incline
135x5
160x5
160 2x6
Dip
Me x5
25x3
45x3
45x2
45x1
I lose strength on dips very quickly but I also gain it pretty quick too so it should be going up quick
I want 90x10 by end of month
db side raise
30 4x15
db shoulder press
55x10
65x5
70 3 sets of 4
Face pull
125 3x15
A reverse pec deck dropset, some cable side raises from different angles
Db incline front raise
30x20
45x8
50x8
Barbell front raise dropset
75x6
55x12
45x20
Triceps:
Rope Pushdown warm up the tris get pump
Ez bar skullcrusher
55x15
65x12
75x10
45x10 / close grip x20
Then some other tricep stuff, don’t care to log it though
Yesterday
Deadlift
135x1
225x1
315x1
365x1
410x8
Squat - low bar with belt
135x5
225x3
275x1
315x1
275x10
295x4
Then I hit biceps, I didn’t really like the workout, I’m gonna start doing like extreme arm workouts to get to 18 inches before school starts again
Today: bench
45x20
135x10
185x5
205x3
225x1
195x10
195x8
Close grip
135x5
170 2 sets of 10 fairly easy
Incline
135x5
150 2x10 just found out I was supposed to do 160 fuuuuuck
Dip
me x5
25x3
45x5
45x4
45x3
45x2
45x1
Tried to squat but low back is still tweaked, I think it is from leaning back too much on military press
So for the meantime I am doing seated military press
45x5
95x5
135x7
135x6
135x6
95x13 backdown set
Once I hit a plate for ten then Im gonna do 155 then 185, 205 etc
Shoulders - trying not to count reps but instead going to absolute failure
db seated side raise
5 sets with the 20s to failure
bb upright row
4 sets with 65 lb to failure
bb front raise
3 sets with just the bar till failure
face pull dropset
140x5
125x10
110x15
95x20
80x25
65x30
50x35
triceps: rope Pushdown
40x15
95x15
125 3 sets of 15
bb skulcrusher
45x12
65x12
85x11 I’ll add 5 lb next time
dropset:
75x14
65x5
55x8
45x10
db single arm overhead extension
30x4
15x10
20x10
25x10
straight bar Pushdown on my knees
155x9
185x5
125x20
80x30
abs training:
stir the pot thing on exercise ball x20 circles both ways
exercise ball below legs, I roll it in x20
1 arm farmers walk with heaviest kettle bell x1 lap each side
side bends with heaviest kettle bell x20
decline crunches x20 to each side x10
back extensions 2 plates x20 dropset to bodyweight x20
Lower back was still tweaked but then I did the 10 rep set on squats and it felt much better… Weird… Should be 100% in the next couple of days
Squat
45x10
135x5
185x4
225x3
275x2
315x1
295x10
Tomorrow will be 3 plates for max reps, hoping to get over 10
Behind the back deadlifts - these are not off the floor because I can’t do those without rounding my back, but these are still just the lowest setting on the rack
135x1
225x3
275 5x5
T bar row
Warmup
4 plates for 3 sets of 12, one of the sets I only got 10 because the dumbbell holding bar down moved so the back of the bar went flying up
hammer grip pull ups
25x10
25x4 / strip to bw x3
me x6
me x8
T bar cable row
165 3 sets of 17
Db row: 70 lb 3 sets of 15
traps : Haney smith shrugs
135x30
Smith shrugs: 275 3 sets of 10
Db shrugs
95x12
85x12
50x20
40x20
20x20 pausing at top
Then biceps:
Curl, warm up
105x12
85x I forget
65x15
45x 21s
Then a couple other stuff, nothing heavy enough to record
Today pretty good workout
Benched
45x20
135x10
185x5
205x3
225x1
205x8
205x6
Close grip
135x5
180 2x8 pretty easy
Incline
135x5
170 2x8 using the right weight this time
Dip
me x5
25x3
45x6 damn not much progress, only 1 rep
dropset:
70x1
45x2
25x3
me x4
SQUAT
45x10
135x5
185x1
225x1
275x1
315x1
325x6 could have had more
345x1 I’ll do this for 5 next time probably
Didn’t workout yesterday because I went to the San Jose fit expo… It was fucking awesome, I met Justin Compton, Robert oberst, Kali muscle, jay cutler, rich piana, Phil heath, Phil and jay both said I am big for my age, it’s crazy that two of the best bodybuilder of all time would talk to a loser like me lol, these guys are fucking beasts
Anyway today I didn’t have a great workout some things i did was a paused 225 bench with my feet up and a 345x3 squat with fatigued legs from single leg leg press and other squats I alos hit calves for the first time in forever
deadlift
135x1
225x1
315x1
365x1
405x1
460x1 wasnt able to control the weight on the way down to get more reps, but first rep was pretty easy
im going to start using deadstop no straps instead of touch and go because i feel that will have more carryover to what i care about,which is a bigass raw deadlift max
squat
45x10
135x5
185x5
225x5
275x5
355x5 should not have gotten 5 reps, it was like a suicide mission lol, but i am going to break a pr on my next squat workout which is good for coming back from an injury and lacking a lot of power
single leg leg extensions, dropset
warmup
90x10
70x15
50x20
30x25
10x30
hammer grip pull up
35 5x5
was going to do a lot more but i had to get home in time for dinner, ill make sure to go to the gym earlier tomorrow
Edit: forgot to mention that I did a lot of physical labor (moving stuff for my grandfather) but it wasn’t that hard so I don’t think it had a big impact on my strength
calves were really sore today so i know i couldnt use leg drive on bench so i decided to just do legs and back again
squat
worked up to 375 for a miss, that means i have to hit it for 4-5 next time
deadlift - 405x5 no straps, deadstop, id have a lot more if it wasnt the second day in a row i deadlifted
leg extensions, leg press, smith machine lunges (all of these exercises one leg at a time)
t bar row
warm up
4 plates x12
4 sets
ill do 4 plates and a 25 next time
hammer grip pull up
25x11
me x 8, 3 sets
cable row
165x20 3 sets
db row
80x12 2 sets
90x12 the 80s were taken
traps:
barbell shrug 3 sets of 40
225
high pulls
135 3x8
db upright row 1 arm at a time
20x20
25x25
30x30
some rear delt rows
some reverse curls and some wrist curls going both ways
also tried some towel hangs which im terrible at so ill work on that