6/16
Bench Press
115x10
120x8
125x6
130x4
135x2
DB Curl
40x6
Hammer Curl
45x8x3
Squat
165x15
DB Lateral Raise
15x12x3
DB Incline Curl
30x12x2
Face Pull
95x8x2
6/17
Bench Press
95x15
95x15
85x8
65x15
65x15
6/18
Bench Press
140x3
140x3
135x3
135x3
135x3
Face Pull
95x10x2
6/19
Bench Press
105x15
95x12
85x10
75x15
65x15
Face Pull
95x12x2
6/20
Bench Press
145x3
145x3
140x3
140x3
140x3
Face Pull
95x14x2
6/23
Bench Press
120x10
125x8
130x5
135x3
140x2
Pull Up
BWx3x5
Bent Over Row
115x5x5
Smith Machine Shrug
80(per side)x10
70x15
60x20
50x25
45x30
DB Curl
40x6
Face Pull
110x6x2
Leg Press Calf Raise
110x15x2
110x30
reverse wrist curl / wrist curl / reverse curl
55x10x3
Hey Captain - sharing a rank, I checked out your log. You look to be putting in solid work. Good job and keep it up!
Cheers,
Captain Needa
Bench Press
115x14
95x10
85x13
75x15
65x15
Face Pull
110x8x2
Decline Sit Up
15x12x2
Hyperextension
10x12
25x10
35x8
45x6
Side Bends on Back Extension
40x8x2
Seated Calf Raise
45x15x2
45x30
reverse wrist curl / wrist curl / reverse curl
55x12x3
Bench Press
125x10
130x4
135x4
140x3
145x1
Leg Press Calf Raise
120x15x2
120x21
Face Pull
110x10x2
Bench Press
125x10
130x6
135x4
145x2
Pull Up
5x3x5
Bent Over Row
120x5x5
Smith Machine Shrug
80x10
70x15
60x20
50x25
45x30
DB Curl
40x8
Face Pull
110x14x2
Seated Calf Raise
50x15x2
50x30
Incline Curl
25x12x2
Hyperextension
10x14
25x14
35x14
reverse wrist curl / wrist curl / reverse curl
55x14x3
Bench Press
150x3
150x3
145x3
145x2
135x3
Squat
225x2
DB Curl
35x10
Hammer Curl
45x8
Leg Press Calf Raise
140x15x2
140x20
DB Incline Curl
25x14x2
Face Pull
125x6x2
reverse wrist curl / wrist curl / reverse curl
55x16x3
7/7
Bench Press
145x3
Paused
135x3x2
Incline Bench Press
105x8
95x12x3
Decline DB Bench
55x10
55x7x2
DB Seated Side Lateral
15x14x3
Cable FLies
50x10x2
Reverse Pec Deck
70x10x3
Face Pull
125x10x2
some neck exercises
7/8
Deadlift
225x15
Deadlift Stance Box Front Squat
115x6
hard as fuck for me
Leg Press
1 plate per side x15
1.5ppsx15
2ppsx15
2.5ppsx15
3ppsx15
3.5ppsx10
Leg Press Calf Raise
1.5ppsx15x2
1.5ppsx30
Leg Extension
30x20
70x20
110x20
150x8
Seated Calf Raise
55x15x2
55x30
of course my workout doesnt save
could be because i swore, not sure
deadlift
225x15
deadlift stance front box squats
115x6
leg press
1ppsx15
1.5ppsx15
2ppsx15
2.5ppsx15
3ppsx15
3.5ppsx15
leg press calf raise
1.5ppsx15x2
1.5ppsx30
leg extension
30x20
70x20
110x20
150x8
seated calf raise
55x15x2
55x30
7/9
pull up
5x4x3
5x3
bent over row
105x8x4
reverse grip lat pulldown
135x12x3
kroc row
50x20x2
dumbbell curl
35x8
barbell shrug
185x12
barbell curl
65x10x3
hammer curl
45x8x3
incline curl
25x8
25x6
reverse wrist curl / wrist curl / reverse curl
55x16x3
note to myself: try this again, not ready to add reps yet
neck work
Need to start this journal up again. I was forced to train in a facility with minimal equipment over the summer.
My lifts as of now:
185 bench
270 squat for 3
345 deadlift for 3 (deadstop)
Lifts will start increasing by much more in the present time.
I am doing Smolov jr for bench starting next week. I have been focusing a lot on technique of each of my lifts and although my form is still not perfect it has definitely improved.
my reasoning for doing smolov jr:
I read about the gains people made and figured that since I am still a noobie my progress should be even greater.
9/1
bench
45x10
95x8
135x6x6
Super easy, really focused on keeping my wrists in line with my elbows
deadlift
135x10
225x3
315x3
315x3
Should have taken longer rests, but still easy
incline bench
45x10
125x9
135x7-8 (I forget)
I am just going to do one set next time with 145, try to hit at least 6 reps
db fly
15x10
40x10x3
really felt these in my chest, great exercise
seated calf raise
115x15x3
1 minute rest in between sets
static barbell hold
225x 15 seconds
I have pretty good forearms for my size and experience, but my holding onto things grip seems to be very poor.
after my workout, I had a protein shake and some pizza
punched on the punching bag for at least 20 minutes
went to the gym angry, left angry but satisfied
squat
45x10
135x5
185x3
225x1
275x3
very easy
hammer grip pull up
me x 3
25x3x3
barbell row
135x8
145x10
155x10
165x10
175x10
185x10
cheat barbell curl
45x8
95x8x3
strict barbell curl
65x1
65x2
65x3
65x4
65x5
65x6
rested 1 second per rep between sets
would be cool to get to 95 lb on this
hammer curl
55x8x3
rear delt fly
20x20x4
leg press calf raise
180x15x3
incline curl
35x8x2
power shrug
135x10
255x20x2
had to deadlift these, so harder than usual
db shrug paused at the top
65x10x2
cable curl dropset for pump
bench
140x5x7
eaaaasssy
deadlift
320x3x2
behind the neck shoulder press
55x25x3
felt good, very tiring on front delts
dip
me x8x3
seated calf raise
115x20x3
db incline tate press
30x8x4
great exercise!
reverse barbell curl
55x12x3
tricep pushdown
155x12x2
satisfying workout
a day before yesterday
squat 280x3
hammer grip pull up
me x 3
25x4x3
bent over row
145x10
155x10
165x10
175x10
185x10
195x5
rear delt fly
power shrug
255x30
db shrug, paused at top
65x10
lat pulldown
biceps:
machine preacher curl
standing db alternating curl
cable curl dropset