yesterday
bench
150x4x8
deadlift
325x3x2
seated behind the neck press
75x20x3
db lateral raise
30x8x3
superset:
db front raise
45x6x2
strict db front raise, at same time
20x12x2
seated calf raise
125x10x3
reverse wrist curl
30x12x3
wrist curl
40x12x3
today, long ass workout
squat
285x3
bench
160
10 sets of 3
whooo, exausting
hammer grip pull up
me x 3
25x4
30x3
35x2
want to get 6,4,2 next time
back
cable row
wide grip lat pulldown
traps
face pull
strict barbell shrug
db shrug 3x12 heavy, 3x24 light
biceps
standing db alternate curl, worked up to 45x5
hammer curl, working up to 65x5
preacher curl dropset
triceps
tricep pulldown
ez bar cgbp - had 1 45 on each side!
skullcrusher - had 1 25 on each side!
dip machine dropset
db overhead extension
tricep pushdown
not gonna lift today
swam 30 minutes
and, forgot to mention, earlier in the week I did the elliptical for 25 minutes
bench
140x6x6
easssyyyy
deadlift
330x3x2
form didnt feel great on these, but I’ve been practicing alot tonight and I think I have got it figured out. I will try to get film of it next time I deadlift
incline bench
145x5, 2 forced reps with spotter
db fly
45x6x3
db lateral raise
30x10x3
skullcrusher
70x6x3
seated calf raise
3 plates x8x3
grip work
85 dumbells till failure
side bend
70x10
80x8
90x6
should not have done side bends yesterday, messed up my spine and made squats hard
squat
45x10
135x5
185x3
225x1
275x1
290x3
hammer grip pull up
me x 3
semi drop set:
35x3, take weight belt off, me x 5
2 sets
db row
50x10
70x40
crazy hard, cardio was limiting factor here
lat pulldown
105x10
150x25
cable row
105x10
130x25
power shrug - i used to calf raise the weight up, now I do it much better starting today, I just bend my knees slightly
135x10
225x10
275x15 straps slipped, should be able to double the reps next time
barbell cheat curl
95x15
db shrug
80x10, 40x20
2 sets
rear delt fly
25x10x3
dumbbell curl
25x8
30x8
35x8
40x8
45x6
hammer curl
50x8
55x8
60x8
65x8
70x8 w/ straps, did not like form, im not gonna try 70s until i can normal curl 50s for 8
leg press calf raise
2 plates and a 25 x1
scott curl
60x10
60x7x2
incline curl
35x4
35x5
biceps were dead by the time I got here
and then I decided, im tired of having some pussy ass 13 inch forearms!
reverse wrist curl
35x83
wrist curl
45x8x3
reverse curl
65x10x3
rolling barbell on squat rack with 2 plates
reverse cable curl dropset
really liked the back workout, i am going to stick with that until I get
90 lb pull up x6
db row 150x15 (gotta tie the dumbbells together, ymca only has up to 100)
lat pulldown stackx10
cable row stackx12
power shrug 495x30
rear delt fly 50x15x3
ok heres my plan for shoulders
It comes from george leeman (aka babyslayer) when he was younger
o shit looks like it didnt post, good thing i copy pasted it
PRESSING
workout - exercise: seated full rom behind the neck press (starting with a 115lb max)
1 65x3x max reps
2 75x3x max reps
3 85x3x max reps
4 95x1x max reps
5 115x1x max reps
6 125x1x max reps
7 135x1x max reps
at this point youd probably be peaked out, and youd switch to the next exercise
workout - exercise: seated full rom militarys straight chair to your clavicals
1 105x3x max reps
2 115x3x max reps
3 125x3x max reps
4 135x1x max reps
5 145x1x max reps
6 155x1x max reps
7 165x1x max reps
at this point youd probably again, be peaked out, and you would change your exercise again to a stronger on
workout - exercise: dumbell military with slight angle in seat, arms to parallel
1 60’sx3x max reps
2 65’sx3x max reps
3 70’sx3x max reps
4 75’sx1x max reps
5 80’sx1x max reps
6 85’sx1x max reps
7 90’sx1x max reps
peaked out again, next heavier exercise
workout - exercise: seated barbell shoulder press to chin with slight angle
1 165x3x max reps
2 175x3x max reps
3 185x3x max reps
4 195x1x max reps
5 205x1x max reps
6 215x1x max reps
7 225x1x max reps
peaked out again
workout - exercise: push press
1 190x3x max reps
2 200x3x max reps
3 210x3x max reps
4 220x1x max reps
5 230x1x max reps
6 240x1x max reps
7 250x1x max reps
SIDE DELTS
seated strict lateral raise
1 5x3x
2 10x3x
3 15x3x
4 20x3x
5 25x3x
standing strict lateral raise
1 10x3x
2 15x3x
3 20x3x
4 25x3x
5 30x3x
strict lateral raise, one arm at a time
1 15x3x
2 20x3x
3 25x3x
4 30x3x
5 35x3x
seated cheat lateral raise
1 20x3x
2 25x3x
3 30x3x
4 40x3x
5 50x3x
standing cheat lateral raise
1 25x3x
2 30x3x
3 35x3x
4 40x3x
5 45x3x
cheat lateral raise 1 arm at a time
1 30x3x
2 35x3x
3 40x3x
4 45x3x
5 50x3x
FRONT DELT
seated front raise, both arms at once
1 10x3x
2 15x3x
3 20x3x
4 25x3x
5 30x3x
standing front raise, both arms at once
1 20x3x
2 25x3x
3 30x3x
4 35x3x
5 40x3x
barbell front raise
1 45x3x
2 55x3x
3 65x3x
4 75x3x
5 85x3x
alternating standing front raise
1 35x3x
2 40x3x
3 45x3x
4 50x3x
5 55x3x
seated hammer grip alternating front raise
1 40x3x
2 45x3x
3 50x3x
4 55x3x
5 60x3x
hammer grip alternating front raise
1 50x3x
2 55x3x
3 60x3x
4 65x3x
5 70x3x
…so in less than half a year I will have much stronger shoulders than I do now
I will probably be around 210-215 and I will have bigger shoulders than my brother, who is 3 years older
I am already at the 85x3x for btn pressing
I am pumped, i finally figured out what to do as far as training shoulders!
bench
145x5x7
btn press
85x15x3
deadlift
335x3x2
triceps!
(elbows hurt a bit from mondays shitty form skullcrushers, so a bit weak today)
close grip bench press
135x6
should have 10 next workout
dip
me x 3
10x7
25x3
overhead extension
75x8
will have much more next workout
ezbar skullcrusher
50x20
form felt much better this time, no elbow pain
incline tate press
25x8
30x8
35x5
tricep pushdown
125x20
squat
45x10
135x5
185x3
225x1
275x1
295x2
I then walked out 315 to see how it feels
hammer grip pull up
me x 3
10x10
15x8
20x4
25x3
will work up to 10-8-6-4-2, probably in the next workout or two
db row
50x8
75x40
didnt have to lose any reps from adding 5 lb!
wide grip lat pulldown
105x5
165x22
cable row
105x8
150x18
power shrug
275x20
smith machine shrug
2 plates
rest pause, 50 reps total
db curl
25x8
30x8
35x8
40x8
45x8
hammer curl
50x8
55x8
60x8
65x8
reverse pec deck
70x10
90x8
110x6
incline curl
35x6x2
leg press calf raise
2 plates and a 35
15x3
grip / forearm training!
captains of crush
#1 used other hand to close it, then controlled the negative for as long as possible
3 sets
trainer 2 sets of 3, right hand clean reps, left hand was not able to close all of them
farmers walk
95 each hand x 2 laps
had to drop them a lot, but did 2 laps total with a break between the laps
-this was hard as it was on a straight bar, i will go to 65 next time and use linear progression
reverse curl
75x8x3
plate pinch pick ups
(like a deadlift, but one handed, holding onto the plate by pinching it)
25x7 each hand
25x5
plate pinch static holds
10 x 45 seconds right hand
10 x 36 seconds left hand
i like training forearms like this
bench press
155x4x8
hard!
btn press
95x11
smith machine shoulder press, only going from chin to a half foot above top of head
(assuming bar weighs 45 for convenience, idk actual weight)
95x10
135x8
dropset
135x5
115x10
95x15
I am not gonna try to get, i am going to get the following for a dropset by thanksgiving
225x5
185x10
135x15
95x20
seated lateral raise, strict
5x30x3
db seated front raise
10x30x3
lateral raise machine
70x11x2
seated calf raise
3 plate x 10x3
bench press
45x10
95x8
135x3
165x3x4
165x2x4
165x1x2
If I had had more rest, I should have hit all the sets, DAMMIT
db row
50x8
80x35
wide grip lat pulldown
105x8
180x15
cable row
105x8
165x20
power shrug
135x5
225x5
275x30
paused db shrug
70x10x2
cheat barbell curl
105x12
db curl
30x8
35x8
40x8
45x8
hammer curl
50x8
55x8
60x8
65x8
db incline curl
35x8x2
cable curl dropset
110x8
95x8
80x8
65x8
50x8
40x8
30x8
leg press calf raise
3 plate x 10x2
x15x1
weighted dip
25x5
static barbell hold
225x20 seconds
tonight I am going to do 50 total reps with captain of crush trainer each hand
did 30 minutes total of punching bag swimming laps
no lifting
deadlift
135x5
225x3
275x1
315x1
340x3x2
bench press
135x3
145x6x6
felt great
incline bench press
bar x 5
95x5
115x14 1 rep spotted at the end
will aim for 11 reps with 125 last time
didnt like my deadlifts earlier
deadlift
135x5
225x3
315x6 touch and go
smith shoulder press
95x5
dropset
135x10
115x15
95x20
will get 185x4, 135x8, 115x16, 95x30
on friday
seated lateral raise
10x25x3
seated front raise
15x25x3
seated calf raise dropset
315x10
225x20
135x30
calves were screaming
squat
135x5
185x3
225x1
275x3
fucking friends from school started yelling at me and distracted me, went too low and lost the bar on the rack
working back up
225x3
275x5
should have had at least 8 fresh
285x2
hammer grip pull up
me x 3
10x10
15x8
20x6
25x4
30x2
will add 5 lb to each set next time
db row
50x8
85x30
lat pulldown
105x5
150x5
195x14
cable row
105x4
150x5
180x16
db shrug dropset
85x8
80x8
75x8
70x8
65x8
60x8
55x8
40x20
ez bar strict curls back leaning against post
60x10
65x8
70x6
75x4
80x2
db curl
35x8
40x8
45x8
50x6
hammer curl
55x8
60x8
65x8
incline curl
35x7
35x6
leg press calf raise dropset
3 plate x10
2x20
1x30
captains of crush trainer / reverse cable curl dropset
gripper x5
95 cable x10
5 sets
plate pinch pickups
great workout
squat
135x5
185x5
205x3
225x2
225x15 legs were on fire… gotta remember to stretch today, do bodyweight squats tomorrow morning, and foam roll before I lift
that will keep things loose
bench press
45x8
135x3
155x5x6
155x4
did 5 more pounds than I was prescribed, but I dont regret it, nearly hit all my numbers
deadlift
135x10
225x3
275x3
315x9 would have had one more if I took a bit narrower stance
I should be mad, but I’m not because I know I am hitting 340 for 6 easy next time I deadlift
btn shoulder press
45x10
65x5
95x3
115x4
I am supposed to end this cycle with 125 and then 135 but I know I can it those numbers, and I do not want to try to max out on such a dangerous exercise, so I am going to work with 95 pounds on shoulder press to my clavicles, as that is the next exercise in this routine and I want to work on form and improve a bit before I start peaking on it as well.
dips, really going deep
me x 12
me x10
db bench press
(after this final week of smolov jr and i test my bench max, I am going to work with dbs until I can hit 100 for 4 reps, which will guarantee a 225 bench)
40x10
60x11
65x7
70x3.999, nearly finished the 4th rep
I know I can hit 80s for 3-5 fresh, so I just need to add 20 lb per arm, which should not take more than a month and a half
db fly
50x4
45x6
40x8
will try to add a rep or 2 next time
did some shoulder and bicep stretching after, felt nice
triceps, bodybuilding style
didnt rest longer than 2 minutes between each set
tricep pulldown
125x8
140x8
155x8 had to pause between a couple of the reps to finish the set
overhead dumbbell extension
55x6
50x8
45x10
tricep pushdown
125x12
140x10
155x8
I really liked this tricep routine, it was elbow pain free, and felt like I was really working my triceps
I am going to try to do this at least once a week, I will do other tricep things as well, I just know that when I am able to hit full stack on pulldown and pushdown and use the 100 lb db on overhead extensions that my triceps will be really beefed up compared to now.
I give this workout a 9/10!!!
:)))))))
feeling a bit under the weather today, my dads sick so thats probably why, I will fight this illness off easy though so its no big deal.
In other news! my belt came in! its a size medium, 4 inches wide all the way around, 3/4 of an inch thick. I will use it on squats, deads etc, but ill still use the gym belt on things like db rows