leg workout
squat
45x10
135x5
185x5
225x3
275x3
295x1
305x3
315x1
325x1 grinder but PR
deadlift
135x5
225x3
320x3x2 easy
front squats onto box
135x1
155x1
175x1
185x0
easily have the strength for 185 but i have bad form on this
i descend to fast and theres no tightness, i need to work on it
ill do reps with 155 next time
smith machine calf raise
used small platform so i could stretch at the bottom
1 plate x 10
1 plate a 25 x10
2x10
2.5x10
without platform, 15 reps toes facing out, 15 reps toes facinf forward, 15 toes facing in
dropset:
1 plate and a 25
1 plate
bench press
45x10
95x5
135x5
160x5x3 easy
standing strict ohp goal was 3 sets of 5
45x10
95x3
105x5x2
105x4 got mad and decided to try another set
105x5 good
db lateral raise
35x15x3
seated face pull
125x20x2
barbell shrug
135x10
225x10
275x20x5
reverse curl
95x8x3
behind the back wrist curl
125x10x3
reverse wrist curl
85x12x3
SQUATSSS
45x10
135x5
185x5
225x3
275x3
295x1
315x1
330x1 PR!!! very slow though so i decided to work some speed squats
I was thinking of maxing out on squats on Tuesday, but it might be better for me in the long run to start my 3 sets of 5 linear progession at 295
hmmmm
speed squats
225x3x3
deadlift
135x5
225x3
325x3x2 easy
calf raise on leg press machine
worked up to a heavy set of 10, a bunch of dropsets, some stretching, and some high rep with bodyweight
ive been using the captain of crush grippers a lot lately
ive almost got #1
will have it within 2 weeks
bench press
45x10
95x8
135x6
145x4
155x2
165x5x3
barbell row
145x10x5
incline bench
95x5
120x12
120x11
120x10
hammer grip pull up
15x5x3
dip
me x3
20x5x3
face pull (i used to do these pulling towards my shoulders, now i am doing them to my face)
110x20x2
barbell skullcrusher
70x7
70x8x2
barbell curl
80x10x3
I am changing up my grip training, I am now doing the following three times a week after my upper body work
2 hand plate pinch hold 3x10-15 seconds
finger curl 3x15-20
wrist curl 3x15-20
reverse wrist curl 3x15-20
ez bar reverse curl 1 set to failure
today i did
2 25s plate pinch hold 20 seconds
65 finger curl x20
95 wrist curl x15
85 reverse wrist curl x15
60x30 ez bar reverse curl
so those are my starting points here are my 16 week goals
start: 10/18
end: 2/18
goals:
3 45s plate pinch hold 10 seconds
125 finger curl x15
165 wrist curl x15
145 reverse wrist curl x15
110 ez bar reverse curl x20
forearm size now: a bit over 13 inches
16 weeks from now: 14.5 inches
squat
135x5
225x5
275x3
295x5 easy
295x4 failed the 5th
i am terrible at multiple sets so the 3x5 is out the window
box squat
a tiny bit above parallel, but im weaker since i cant use my back to lift the weight like when i go deeper
135x3
225x1
275x1
295x1
315x0 pinned
speed box squats with bands
135x3
185x3x3
deadlift
135x5
225x3
315x1
330x3x2 easy
step ups onto 36" box
me x5
25 x5
35x5
25x5
me x5
for squats, i feel as if i increase my box squat, my squat will go up a lot
so i am going to do a 3-4 week program to get my box squat to 365
my squat will be around 385
I’ll be squatting 405 before 2015
one of those workouts that make you want to kill someone
bench press
45x10
95x8
135x6
145x4
155x2
170x4x2 dammit
170x3
i am going to narrow my grip… wide grip makes my shoulders hurt on the way down
bent over row
155x8x5
incline bench press
125x10
125x9
125x8
hammer grip pull up
20x5x2
20x4
dip
bwx3
25x4
25x3x2
face pull
125x20x2
same weight on nearly every single exercise next time
fuck that pisses me off
my morning weight today was 186…
that is not what i wanted
homemade weight gainer shake after every workout now
shake:
1 cup oats
3 cups unsweetened almond milk (cant have normal milk)
2 scoops protein powder
2 tbsp peanut butter
2 cups canola oil
1 banana
I am going to start adding lower body to my upper body day so I am only training 3x a week. Will allow me to get more rest while making same amount of progress.
ran a bit yesterday
I havent been getting a lot of sleep recently, I have been going to bed at a time that would give me over 8 hours but it takes me a long time to get to sleep and i end up getting only like 6 hours
today:
squat, focusing on looking down and staying more upright
45x10
135x5
225x5
275x3
295x3x2 not difficult, but more than usual with the new form
bench press (bad)
45x10
135x10
155x5
165x3
170x4
165x4
170x3
170x3
for bench my failures are largely based off poor sleep and mentality…
i am going to work on mentally considering myself capable, and I am also going to do a pseudo-peaking thing, and then at the end of my workout, bench close to my max to get used to 1 rep weight
11/15 - I will bench 205
12/15 - I will bench 225
deadlift
tried with no straps today, mistake
135x5
225x3
315x1
335x2.99x2 on both sets i did everything but lock it out, my grip was not strong enough
also, since my grip was pretty much all i was focusing on, my back ended up rounding
I am just gonna stick with straps as of now
strict overhead press
95x3
110x4
110x4
110x3 bad set
next time i am gonna do 115x3x3 and then work to 3 sets of 5 from there
hammer grip pull up
20x5x3 easy
bench press
135x5
140x5
145x5
150x5x2
face pull
140x20x2
skullcrusher
65x5
75x6x3 next time 8+ reps
barbell curl
85x10x3 last reps had a bit of cheat, but nothing extreme
and then some grip work
time to mentally convince myself that I am a bench press freak, so that way I can physically become one!
in my mind i had a great workout even before i worked out
squat
45x10
135x5
225x5
275x3
300x3x2 easy
bench press
45x10
95x10
135x5
155x4
135x15
next time 145 for 12
deadlift
135x5
225x3
315x1
340x3x2 easy
bent over row
165x8x3
incline bench
95x5
130x9
130x8
130x7
hammer grip pull up
25x5x3
dip
25x4x3
barbell curl
90x12
face pull
155x12x2
then some db shrugs + lateral raises
good workout
wow im already 7 pages in
today
squat
45x10
135x5
225x5
275x3
305x3x2 easy
bench press
45x10
95x10
135x5
155x3
145x10
deadlift
135x5
225x3
315x1
345x3x2
way harder than it should have been, i kept burping so i couldnt hold my breath and stay tight
i think i was inhaling too much before, had my belt too tight, im not sure ill fix it next time thats for sure
bent over row
175x8x3 easy
military press
95x3
115x3x3 will have 4-5 reps each set next time
ill have over 135 on this before thanksgiving, which is cool
hammer grip pull up
30x5x3
dip
25x5x3 figured out my form on this one, so it was easy
face pull
155x12x3
barbell curl
95x12x3
skullcrusher
75x8x3
some lateral raises
wrist roller standing on a box so full range of motion
rolled it for a set each way so both forearm muscles worked
5x3
15x3
25x1 will get it for 2 or 3 next time
some reverse ez bar curls
cheat shrug
read somewhere that when jonnie jackson was young he would do heavy ass shrugs after every workout, so thats what im doing for a bit
135x20
185x20
225x20
275x20
could have gone heavier but had to leave
ill have 500+ for 20 reps before the end of the year
squat
135x5
225x5
275x3
310x3 felt like i was gonna shit my pants
310x2 on the last rep, in the hole i farted and i thought i shit my pants, otherwise i would have hit the rep
315 next time, ill try to film it
bench press
45x10
95x10
135x5
165x3
155x10 nice
deadlift
135x5
225x3
315x1
350x3x2 felt lower back round a teeny bit, need to make some adjustments to my set up
335 barehanded, held as long as i can
barbell row
180x8x3
incline bench
115x5
135x8x3
couldnt do pull ups well enough because the dip belt was missing its clip, same with dips
skullcrushers, for some reason i was really week and could only get 80 for 3, ill get it for 8 next time
calf raises on smith machine
cheat shrug
225x10
315x20 easy
ill have over 500 for 20 by the end of the year
good workout in the beginning, hit all my goals except squat which i would have hit otherwise
got kind of bad in the end, but ill do everything much better in two days
squat
45x10
135x5
225x5
295x3
315x3 not that hard
315x2 went rock bottom on second rep so i was too tired for the third rep
bench press
45x10
95x10
135x5
155x3
175x1
165x6 will get 8 next workout easy
deadlift
135x5
225x3
315x1
355x3x2 good form, easy
barbell row
185x8x3
military press
95x5
115x5x3 difficult
will get 125 for 3x3 next time
hammer grip pull up
35x5x3
dip
30x4x3
cybex side raise machine (i might as well log this, since my goal is ful stack (150) by end of the year
30x12
50x12
70x12
90x12
110x8
barbell curl
65x6
100x12x3 theres some cheat on these, but it still hits the biceps really well
skullcrusher
65x6
80x6x3 nice, for 8 next time
face pull
155x18x2
wrist roller both ways
10x3
20x2
reverse ez bar curl
70x20
90x10
cheat shrug
225x20
315x10
405x1 too much weight,will do 365 instead next time
couple days ago
squat
315x4
bench press
165x5
175x3
185x1
paused
180x1
deadlift
360x3x2
did a couple other things, but it wasnt a great workout because i couldnt mentally focus
today workout
squat
45x5
135x5
225x5
275x5
315x5 nice, 6-7 next time
bench press
45x10
135x6
155x3
170x5
180x3
190x1
paused:
185x0 should have taken longer rest
deadlift
135x5
225x3
315x1
365x3x2
i did bent over rows and ohp, but nothing good. I gotta write out a program for these exercises along with incline bench in order to hit higher numbers on them
hammer grip pull up
bwx8
25x5
45x3
bwx6
35x4
bwx7
dip
mex6
10x6x2
10x5
mex6
for dips and pull ups (which ill start doing double overhand and wider grip) i am going to do:
1x6 bodyweight
3x6 weighted
1x6 bodyweight
with 1 minute rest, adding 5 lb when i complete all reps
ill start with 5 lb on both exercises next workout
barbell curl
65x6
105x12x3
skullcrusher
65x6
80x8x3
85 next time, thats kind of cool
shrug
365x5
need to figure out something easier on the body for traps, perhaps haney shrug dropset?
horrible workout, it HAS to be much better next time
squat
135x5
225x5
275x5
315x4 i will go for 325x3 next time, then get that to 5 reps and do 335x3 and so on
goal is 365 for 3 by the end of november, which would put me on track for a 405 squat before 2015
bench
45x10
135x5
155x5
165x3
175x4
185x1
195x0
couldnt even think postively, i knew that if i wasnt able to progress on squats i sure as hell wouldnt be able to progress on bench
i gotta get into a better mindset next time
goal by the end of next week is 175x10
couldnt deadlift with good form, hamstrings were all jacked up, ill stretch them for 2x a day for a week or so until they are better
i gotta get back into stretching regularly
pendlay row
135x5
145x5
155x5
165x5
will do 170-175x5x5 next time
incline bench
45x5
135x5
145x5
150x4
tried pull ups and skullcrushers but they were not going to be good
smith machine behind the back shrug dropset
225x10
215x15
205x20
195x25
185x30
goal is 315x10 by the end of the month
forearm circuit
next workout will be better, since i am only working out every other day now i got to make more effort to make sure every workout is on point
yesterdays workout
squat
45x5
135x5
225x3
275x3
325x3 will get it for 5 next time
bench press
45x10
135x10
145x10
155x7 for 10 next time
165x4
175x2
and i had really bad indigestion so i couldnt rep out any deadlifts
so i only got 370 for 1 when i wanted it for 2 sets of 3
i have to deadlift next time or i am going to be even angrier, the last two workouts have been missing my favorite exercise.
pendlay row
175x5x5
military press goal was to get 25 reps in as few sets as possible
95x10
95x9
95x6
105 next workout
pull ups and dips nothing exciting
cybex side raise machine pausing at top
30x12
50x
barbell curl
65x6
110x8x3
db curl leaning over preacher bench
20x10
30x10
40x4
25x12
seated calf raise
2x10
3x10
4x10
3x15
2x20
ez bar skullcrusher (assuming bar is 15 lb)
45x10
65x10
75x8
closegrip bench 75x15
much easier on elbows than straight bar
forearm circuit
squat
45x10
135x5
225x5
275x5
325x2 failed the third rep, got pissed
335x2 nice, will get it for 3 or 4 next time
need to get 365x3 by the end of the month if i am going to hit 405 before 2015
bench
45x10
135x10
145x10
155x9.999999 so freaking close, dont know how i missed it
165x5
175x3
155 for a legit 10 and 165 for 8 next time
deadlift
i bought chalk so now my goal is to work my grip up to no straps, im not too far off
135x5
225x3
315x1
335x1
370x2, missed third rep on lockout because of grip
370x3 used straps on this set
bent over row, hard the deadlift really tired me out
135x5
185x5
195x4
pendlay
185x5x2
im debating between what i should be doing for back, pendlay rows i am good at but im not sure if they build that much muscle
incline bench
135x8
140x7
145x6
pull up
mex5
5x5
10x5
15x4
20x3
dip
mex5
10x5
15x5
20x4
25x3
cybex side raise pausing at top
30x12
50x12
70x12
90x12
110x8
ez bar curl
85x8
75x10
65x12
35x 21s
ez bar skullcrusher
35x12
65x8
70x8
75x8
close grip bench 75x15
snatch grip high pulls
95x3
115x3
idk if i am doing them in a way that hits the traps, but if i get to 225 and my traps arent bigger, ill know something is up
squat
45x10
135x5
225x5
315x1
335x3 nice
bench not nice
45x10
135x5
145x10
155x9
165x5
175x3
zero progress since last workout
deadlift
135x5
225x3
315x1
335x1
375x3x2 used straps but it was much better form than last time, so that is good, very little back rounding i think
barbell row
145x20
165x20
185x12 will get 20 next time
military press
45x10
95x5
105x7
105x6
105x5
105x5
105x4
pull up
5x5
10x5
15x5
20x5
25x3
dip
10x5
15x5
20x5
25x3
30x2
face pull
155x12
170x10
185x8
smith machine jm press
115x18
135x8
145x4
tricep rope pushdown
125x12
140x12
155x12
170x9
db overhead extension
55x8
60x5
50x10
tricep straight bar pushdown dropset
140x10
110x15
80x20
pinwheel curl
35x12
40x10
45x8
behind the back wrist curl
95x30
115x20
135x10
reverse wrist curl
75x30
95x20
115x10
seated calf raise
3 plates 5 sets of 20
it only takes me like 20 minutes to do everything that isnt the compounds, it looks like a lot of volume but its just small stuff