Chest/Bi’s:
Bench Press:
150 lbs x 3
170 lbs x 3
195 lbs x 10
Incline DB Press:
70 lbs x 8
70 lbs x 8
75 lbs x 5
Narrow grip BB curl:
45 lbs x 12
Preacher Curl:
45 lbs x 10
75 lbs x 8
95 lbs x 3
Wide grip BB Curl:
55 lbs x 10
Back:
Deadlift:
225 lbs x 3
255 lbs x 3
285 lbs x 8
Front Squat:
150 lbs x 3
170 lbs x 3
190 lbs x 7
Pull Ups:
BW x 5 - 5 - 3
Iso-dynamic Seated Cable Rows (numbers indicate no. of seconds each rep is held in the isometric):
110 x 12,10,8,6,4,2
120 x 12,10,8
120 x 30
Single Arm DB Rows:
65 lbs x 5
80 lbs x 5
90 lbs x 5
Made significant increases to my Rep. maxes in the DL and front squat. Volume still isn’t great but I need to focus on getting my base strength up anyway, which is undoubtedly happening.
Shoulders:
Push Press:
115 lbs x 3
130 lbs x 3
145 lbs x 5
Lateral Raise:
22.5 lbs x 10
25 lbs x 8
27.5 lbs x 5
Seated Press:
95 lbs x 5
105 lbs x 3
115 lbs x 3
Pin Press:
135 lbs x 3
155 lbs x 2
Trap Bar Shrugs:
225 lbs x 6 - 6 - 6 - 6
Triceps Dip:
40 lbs x 6
45 lbs x 6
50 lbs x 5 + jettison → BW x 3
Ordered a Dip belt the other day so I can take these higher, holding DBs with feet is a pain. Triceps are pissing me off. I can’t feel them whenever I try to isolate them and they’re comically underdeveloped compared to the rest of me. The dips I was doing today were shoulder-width grip, upright as possible and taken to lockout and I failed the last set in my pecs, not my tri’s. Doesn’t make any sense to me.
Legs:
Squat:
245 lbs x 5
280 lbs x 3
310 lbs x 6
Leg Press:
270 lbs x 10
450 lbs x 5
495 lbs x 5
Prone Leg Curl (2 Up, 1 Down):
75 x 5 - 5 - 5
SLDL:
135 lbs x 5
225 lbs x 5
245 lbs x 5
Chest/Bi’s:
Bench:
165 lbs x 5
185 lbs x 3
205 lbs x 9
Incline DB Press:
60 lbs x 5
70 lbs x 5
75 lbs x 7
Flyes:
35 lbs x 10 - 8
Narrow grip BB Curl:
55 lbs x 12
EZ bar Preacher Curl:
75 lbs x 8
85 lbs x 5
95 lbs x 3
Wide Grip BB Curl:
65 lbs x 10
Oh BTW, kind of obvious but so far I have not been including the deload weeks, my body just doesn’t need them yet.
Back:
Deadlift:
240 lbs x 5
270 lbs x 3
300 lbs x 7 (Couldn’t complete touch and go, but resets were quick, as were the lifts)
Front Squat:
160 lbs x 5
180 lbs x 3
200 lbs x 6
Pull Ups:
BW x 5 - 5 - 5
Iso-dynamic Seated Cable Rows (numbers indicate no. of seconds each rep is held in the isometric):
120 x 12,10,8,6,4,2
120 x 36
Single Arm DB Rows:
70 lbs x 5
80 lbs x 5
90 lbs x 5
Finished with some weighted ab work.
Legs:
Squat:
225 lbs x 5
255 lbs x 5
290 lbs x 7
Leg Press:
270 lbs x 10
360 lbs x 10
405 lbs x 8
RDL:
225 lbs x 8
245 lbs x 5
275 lbs x 2
Prone Leg Curls (2 Up, 1 Down)
75 lbs x 4
87.5 lbs x 4
100 lbs x 2
Workout full of fail tbh, no energy today whatsoever.
Chest and Bi’s:
Bench Press:
145 lbs x 5
165 lbs x 5
190 lbs x 10
Incline DB Press:
60 lbs x 8
70 lbs x 5
75 lbs x 3
Weighted Dips:
45 lbs x 8 - 5 - 3
Narrow Grip BB Curl:
65 lbs x 10
Preacher EZ bar Curl:
75 lbs x 8
85 lbs x 4
Wide Grip BB Curl:
75 lbs x 6
Felt better than yesterday, will have to train twice tomorrow due to holiday gym closure, its gonna be fun.
Had to get in and do 2 workouts in one last week before the break. Did the 5/3/1s and got out. Anyway.
Chest:
Bench Press:
155 lbs x 3
185 lbs x 3
200 lbs x 10
225 lbs x 4
Incline DB Press:
65 lbs x 5
75 lbs x 5
80 lbs x 3
Dips:
BW x 8
45 lbs x 5
55 lbs x 5
Flyes:
35 lbs x 8 - 8
Bi’s:
Narrow Grip BB Curl:
65 lbs x 10
Preacher EZ bar Curl:
75 lbs x 8
95 lbs x 3
Wide Grip BB Curl:
65 lbs x 4
Legs:
Squat:
225 lbs x 3
275 lbs x 3
315 lbs x 7
Leg Press:
360 lbs x 8
405 lbs x 8
450 lbs x 5
Calf Raise:
200 x 8
240 x 8
280 x 4
Prone Leg Curl (2 Up, 1 Down):
75 x 4
87.5 x 4
Pull-Ups:
BW 5 x 5 - why not?
Cut out a hamstring exercise due to retardedness at the gym