Oh forgot to mention, tore a piece of skin off of my callous on my finger. Now everytime I wash my hand, I feel this pungent pain that lasts for a couple of minutes.
Fuck hamstrings, I don’t plan on using them for the next week anyway.
Shitty workout, I blame myself for eating so little yesterday. Came to the gym with sore lower and upper back and hams. Never will I do 100 pullups within 48 hours of heavy bench.
Bench Day:
Incline Bench: 45x10, 65x5, 85x5, 95x5, 115x3, 145x1, 170x2, 145x7
I’d say a good 0.5 rep PR cuz the 2nd rep @ 170 wasn’t nearly as hard as last week.
Squat: 155x5, 185x5, 225x3, 245x1, 275x3, 275x2, 225x10, 235x8
Idgaf about squat. Gonna train dem like a caveman, squat as voluminous and intense as I can every session. Gainz will come eventually.
Dumbbell Bench: 45x6, 75x3, 70x6, x2x5
Weaker than last week’s, but again I didn’t stress my CNS with heavy squat last week. Still, 75s were heavy af.
Pullups: 10
-Been on Incline for about 2.5 months, finally progress is stalling, have a week to decide whether to switch to flat on finish incline with my goal of 170x3.
-Gotta eat more consistently.
-Started taking creatines that I had left over a year ago.
Did some cardio today after my bodybuilding day workout. Also sprinted home from a bus stop that was around 200 meters away due to rain in like 25 seconds, haven’t sprinted in like a year lolz.
Pumping Day:
Weighted Pushups: BWx10, 45x11, x10, x11
Easy pump
T-Bar Chest Supported Row: 45x10, 90x3x10
Last set was done 8 then 2. Not easy.
Super Decline Situps: BWx12, x3x10
Supa Hard. Angle of depression from horizontal is like 50, elevated of 40. Tried with 10lbs weight behind my back, could only get 3. Also all sets were done with either my hands behind my back or behind my head.
Tricep Extension: 30x10, 65x3x10, x7
Some slow negatives here and there.
Low Bar Row: 120x2x10, 130x10
Supa slow negatives but dont feel my back working.
Short rest, legs sore af.
Three shitty workouts in a row. Blame myself for eating inconsistently.
OHP Day:
OHP: 45x10, 65x5, 95x3, 125x2, 125x.7, 115x3, 100x6
Gahhhh, got weaker. Form was awks too.
Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 275x3, x2, 235x3x8
#IDGAF #ThugLyfe jks, but srsly, idgaf
Dumbbell OHP Seated: 45x3x8
Two 45s, one each hand. Easy enuf
Cardio shit: 20 rounds of 5/5/5/5 Pullps/Pushups/Supa Decline Situps/Squats
Completed in around 15 minutes, tiring af.
Then I rowed for 300 500 m on those rowing cardio things. Eating must resume its right track and got to train smart now.
Scumbag grip strikes again!
Deadlift Day
Deadlift: 135x5, 185x5, 225x3, 235x1, 285x8
Grip failed but it was hard on my lower back to. Nearly ripped off a piece of my skin again. E1RM 356lbs, about -10lbs from the E1RM of 280x10 that I did last time. fml
Barbell Row: 135x2x5, 145x3
They were easy really, but I didn’t like the exercise cuz I wasn’t feeling it AT ALL in my back.
Incline Bench: 115x2x5, x10
Last two sets were 1 thumb in CG, easy enuf.
Cable Low Bar Row: 140x3x10
Little rest, felt good.
L-Raise: 22.5x10x10
Two 22.5s, one in each hand. Little rest.
Also some static hold and Romanian Deadlift after barbell row to work on my grip. Need bigger trapezius and delts in general.
Mixed feelings about my bench performance today. Last night was humidy boiling, slept at 3 AM while a bunch of 20 year olds were having a party outside -.- Slept for a total of 8 hours on and off and it was the shittest sleep I’ve had in so far as I can remember.
Bench Day:
Incline Bench: 45x10, 65x5, 85x5, 95x5, 115x3, 135x1, 145x1, 170x3
The 170x3 was not without Spotter’s help.
Flat Bench: 45x10, 135x3, 175x5, x4
Easy enough actually. Could have gotten more had not been for right shoulder pain.
Squat: 135x5, 155x5, 185x5, 205x3, 225x3x5
Feeling shit, so just did watever. Aimed to sit back like low-bar squats.
External Rotation: 12.5x6, 15x3x6
Without much rest.
Dumbell Seated OHP: 45x2x8, x10
Subsituted this for dumbbell bench.
Ended with some cardio supersetted with decline situps and pullups.
-Ending Incline cycle today. Progress has stalled to the point it has become ineffective to train it as a main movement. Not including the day I tested my Incline max on 4/28/2012, in 2 months and half I’ve made 25lbs gain. Could have been 2 months since the past weeks haven’t really made any gains.
-Awful day today, headache and fatigue. Wanted to puke on the way back from gym
-Massive shoulder pain. Couldn’t Dumbbell Bench 40s with my right arm
Did some shoulder flexibility/pec stretches at night yesterday along with some rotator cuff exercises.
Vince Gironda Random Fooling Day:
T-Bar Chest Supported Row: 45x8, 70x8x8
30 seconds rest. Good pump
Cable Lateral Raise: 10x8x8
Did them with hand behind my back instead of in front of my body. Really light weight, not a great pump :S
Dumbbell Row: 65x8x8
These sucked. Lower back was tense and tight the whole time doing this. Not a great pump
Face Pull: 20x8x10, 25x2x10
Easy. At first didn’t feel anything, later felt some okay pump.
BB Shrugs: 135x8x8
Short rest. Easy weight, grip sucks. Good pump actually.
Low bar Calbe Row: 120x8x8
Easy, alright feel.
Squat: 245x5, 135x20
Some random shit. 135x20 was some “next-level” cardio.
Did 1 set of 10 pushups with 45 plate and felt something in my shoulder so I stopped. Also did 3x10 with a 10lbs dumbbell for External/Internal rotation.
Love squatting my guts out even though I haven’t PRed in like 3 months.
Everything Squat Day:
Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 265x3x3, 245x3x5, 225x2x10
44 reps in total for my working sets. The feel-good thing is that I don’t even feel tired!
Barbell Z Press: 45x10, 65x5, 85x4, 65x2x8, x12
Doing this for core stability during overhead press movement. Got it from this article: Man Up and Military Press
Standing Dumbbell Press: 30x2x6
Like 10 seconds rest in between. Super easy but didn’t feel like doing it.
Dumbbell Alternating Curls: 22.5x8x16
Gironda 8x8 thing.
Also walked around with 95lb barbell overhead for core strength too. Shoulder still hurts so no bench press for me. Plan is to get 135x3 OHP before mid August, then run smolov to get my bench to 225 Sounds like a plan 
Grip strength getting stronger but still needs a LOT of work to do.
Deadlift Day:
Deadlift: 135x5, 185x5, 225x3, 245x1, 285x10
Onnly used mixed-grip for the last set. The set took like 3-4 minutes actually, with a lot of grip switch and hand wipe etc, etc. Sorta of a PR still, considering last week my grip couldn’t hold anything after the 8th rep. Wasn’t hard on my lower back at all
Static Hold: 135x30sec, 185x10sec, x10sec, x12sec
“Strong” grip lolz
T-Bar Chest Row: 90x4x8
Okayish difficulty.
Machine Low Bar Cable Row: 140x4x8
Easy enuf.
Dumbbell Standing OHP: 40x2x6, x8
Each hand 40lbs
Cable Lateral Raise: 10x8x8
Gironda thing again.
Legs weren’t sore at all today nor were they sore yesterday. Seems like I’m adapting to super high volume really well. Right shoulder is healing, no probelm benching in a week.
Tried benching today and kinda re-injured that muscle/tissue above your armpit which connects your delts with your pec. That stretchy thing.
OHP Day:
OHP: 45x10, 65x5, 85x5, 95x1, 125x4
2 rep PR. If I’m lucky and everything goes well this week, 130x3 should be good next week.
Incline CGBP: 45x10, 95x5, 150x3
And that was when I re-injured myself. Felt heavy as fuck.
Dumbbell Standing OHP: 45x3x6
This was hard on my balance and stability. Being dumbbells and all. One 45 for each hand.
Seated Row: 150x6x8, 140x2x8, 150x15, 170x10
Last two sets were done at the end of workout seperately. First 8 sets were done with 30-45 seconds rest between.
Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 270x2x3, 275x3, 245x5, 225x10
Less volume today cuz I wasn’t feeling as energized. Just working my way up to watever.
-I didn’t know if I was just weak when I couldn’t do 150x5 cgbp incline or my injury really affected my strength, so I grabbed 65s and try to pump out some dumbbell bench but only got 2 reps in. So yeah, injury is hurting my strength alot.
-Figure even after I heal completely, I shouldn’t and couldn’t risk my shoulder again with the amount of volume in Smolov jr. So 225x1 bench is on hiatus right now 
gonna focus on my OHP for as long as it takes and maybe get it to 145x3 before next schoolyear starts. No worries though, cuz my OHP should keep my bench intact if not better once Im confident to bench again.
macmade is gunna have to put beastmode on hold, NOOOOOOOOO
Kind of a Squat PR so, meh.
Voluminous Squat Day:
Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 275x3x3, 245x3x6, 225x2x10
That’s 47 total reps in my working sets. 3 reps in total than last week’s super volume day and 10lbs in top working set. Lots of loud gruntings @ 225x2x10.
OHP: 45x5, 65x5, 95x10, 105x9
All was easy and well, except the fact I forgot breathing. Really happy with this, thought I was only gonna get 95x10 tops after the tedious amount of squats I just did but it was way too easy. Would’ve gotten 105x10 today, but didn’t breathe the entire set and wrists were bending bad. Felt dizzy afterwards.
Facepull: 35x8x8
Gironda thing. Second time doing this exercise, way better than the first time, felt a good pump.
Low Bar Cable Row: 160x3x8
Pretty hard actually. Around 1 minute rest in between sets.
Ended with some shrugs. Took 45 minutes to walk home from the gym, legs are soo tired but Im confident that they are not gonna go sore tmrw. Its true what they say about a window opens when a door shuts, bench suffers injury but overhead press is progressing well like never before.
Shittiest workout in eonnnss. Thought I wasn’t gonna be sore, I was wrong
Shitty Deadlift Day:
*Foam rolled for 20 minutes, tight af!!
Deadlift: 135x5, 185x5, 205x3, 225x3, 275x1, 295x1, 315x1, 275x4
Was gonna hit a 1rm of some sort due to super soreness in my inner thigh/hamstring. Grip is getting worse, 315 didn’t even lock out properly but it was SOOO easy coming up. UGHHGHGH
Static Holds: 135x30sec, 185x3x10sec, 135x2x20sec
Might as well do static holds instead of deadlift.
T-Bar Chest Supported Row: 45x8, 5x90x8
Okay.
OHP: 70x3x8
Easy recovery shit.
Strict DB Row: 70x2x10
Grip was having trouble holding on to this!!! WTF, I used to hold up to 90s dumbbell with no probs!
Dropping deadlift now, subsituting it with some light squat or tons of static holds, sick sick sick of my shitty grip holding my deadlift back.
By dropping deadlift it will only get worse.
well its not getting better…
neither is your squat but you never dropped that
Slept for like 6 hours today trying to catch the Olympics. Still have stiff/tight hamstring too. Not a great day
OHP Day:
OHP: 45x10, 65x5, 95x3, 130x2.66666, 115x6, 110x7
Top working set, third rep of 130 was over my head, held there for about 5 seconds but couldn’t lock it out. 110x7 was done after everything else, felt like I needed more volume/practise for ohp, found some faults in my shit form that seriously needs fixing. ERM still is 140, no increase from last week -.-
Squat: 135x5, 185x5, 205x3, 225x1, 245x1, 280x3, 275x2
yeah, fuck this. Will try 280x3x3 on wednesday.
Dumbbell OHP: 22.5x6, 45x6, 50x2, 45x6, 50x3, 45x8
45s were sooo easy though, like I did my second 45x6 almost immediately after 50x2. Probably a stability problem.
Cable Lateral Raise: 10x8x8
Last two sets with super slow negatives.
Some new problems are arising for my ohp. Top working set @ 130 was rushed so badly, I think I would have gotten the 3rd rep if I had recomposed myself by pausing few seconds at the top instead of just rushing through. Problem of breathing also arose, didn’t breath AT ALL during 130 or 115, dnt know why, didn’t have this last week @ 125x4. OHP and squats are probably the two most nerve wrecking lifts for me, always nervous which leads to mishaps like today.
Squats was just bad.
[quote]XArena wrote:
neither is your squat but you never dropped that[/quote]
Cuz its different, for squats I know its general weakness thats stopping me and just indifference. For deadlift it’s more frustrating and embarrasing cuz its just that one stubborn, ridiculous part thats stopping me, my grip.
just fucking work on your grip, kroc row, 5x10-20 chins, weighted chins, timed holds, hold the last rep of all your deadlifts for as long as possible
Only had 3 eggs and 500ml of milk before going to the gym at 5 pm today. Another day of waking up relatively early to watch Olympics. Big success for China’s men’s gymnastics.
Random Day:
Z Press: 75x4x8
Ended up doing this more like a tripc extension with elbows pointing forward instead of exerting sideways like ohp. Core balance, couple times I tipped over sitting down doin this.
Hanging Leg Raise: 5x10
First time doing this, pretty hard.
Dual Pulley Row: 70x8x8
This machine was designed for alternate arms rowing seperately, equivalent of 140 on normal low bar cable row but felt the pump from this one way more.
Tricep Extension: 50x7x8, 42.5x8
Pretty tired by now, nevertheless greatest pump felt in my tricep in a while.
Cardio to end it all. Did some serious running and I was so not conditioned.