fricken mouse erased my post for the 3rd time, fricken statelessness of interwebz LOL
highlights
bb back squat med stance
275 x 5
315 x 5
335 x 5
355 x 5
a ton of cario stuff with weights
rope skips
isometric split squats
goblet squats
thursday upper
bw: 246 lbs
warmup
floor press
50 x 10
140 x 10
190 x 1
235 x 1
280 x 1
325 x 1
345 x 1
365 x 1
395 x 0 (died prolly 3" off the bottom, I think I mentally gave up)
375 x 1
Strict BB Underhand Rows (new exercise for me)
140 x 10
190 x 10
235 x 10
255 x 10
285 x 10 (hard set)
235 x 10
One arm bb rows JM style
1plate x 12
2pates x 12 x 2 sets
BB Fat gripz curl
50 x 10
70 x 12/2/2/2/2/2/2/2/2/2/2
Fat Gripz elevated bb pushups
bw x 30/25/20/20
Shoulders feeling a bit beat up, will take it easy next upper workout.
deload lower
50 jump burpees in 4 min
Leg ext 115 x 30
Leg Curl 135 x 20
Fire Hydrant BW x 20 x 2 sets
Glute Bridge BW x 20
Sumo DL DOH
135 x 5
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1 (losing grip a little with crappy bar and no chalk)
Back ext x 10 x 2 sets
side bends 50 x 20
rope cruch 100 x 15 x 2
Bike Max resistance x 5 min
BB roll hammies
stretch
Single Leg Leg Press 1pps x 20
deload upper
warmup
handcuffs
pull aparts
Bb bench
bar x 20
135 x 10
Cable fly
60 x 20
50 x 20 x 2
Pushups
bw x 15 x 4
Pulldowns Facing Wrong way
80 x 10
110 x 10
130 x 10
160 x 10
130 x 10
Shoulder Box
5 x 10 x 2 sets
Pull Aparts
mini x 20 x 4 sets
Incline Bicep Curl
15 x 10
30 x 10
DC stretches for upper body
Incline Treadmill 15 degrees 3.3 MPH x 10 min.
peace
Lower Body Ramping the intensity up
Leg press doubled heavy bands and average bands
2pps x 10
3pps x 10
4pps x 10
2pps x 10
A1 Leg Ext
140 x 20
160 x 15
140 x 15
A2 isometric BB split squat
95 x 45 sec l/r
95 x 40 sec l/r
95 x 35 sec l/r
B1
Jump rope x 50 x 5 rounds
B2
DB Calf raise toes elevated 50 x 20 x 5 rounds
Goblet Squat
50 x 40
50 x 35
50 x 20 x 2 sets
lower hammy empha
dl
135 x 5
185 x 5
225 x 1
275 x 1
315 x 1
365 x 1
just not feeling so great today
leg curl
135 x 10 x 6 sets (slow controlled squeeeeeeze and streeeetch kai style)
A1 Incline walk 15 degrees 3.5 mph
1 min x 5 rounds
A2 DB RDL
55 x 10 x 5 rounds
p90x ab nonsense for the lulz
stretched hammies left leg tighter than uze… prolly gonna hit things super hard this week as I will be abroad for 9 days in the near future/
Saturday Upper
warmup
Fat bar bench 60 lbs of chains
140 x 5
190 x 5
230 x 5
280 x 5 (felt a little wonky rolling around in my grip, prolly coulda got at least 7 grine-ding, didn’t ahve a spotter so called it good)
Dip machine (pump city) 2-2-4 tempo
3plates x 15
4 plats x 12
4p 60lb of chain x 8
3.5p x 14
Avenger Row fast-1-4
180 x 15
225 x 8
180 x 9
HS isolateral low row
90 x 18 l/r
Fatbar bicep dragish curl myo reps
70 x 15/2/2/2/2/2/2/2/2/2/2/
Rear delt machine
30 x 15
20 x 20
20 x 10
Facepulls, ext rot bands 2 sets
upper meh
incline 5-count negatives
45 x 10
95 x 10
135 x 8
185 x 8
235 x 8
bb bench
235 x 5
285 x 5
325 x 1
345 x 1
Add reverse light bands
325 x 10
Illegal wides
235 x 6
255 x 6
275 x 5
BB Underhand Yates Row
135 x 10
185 x 10
235 x 10
285 x 10
Giant Set
Neutral Grip Pullups
45 second negative, 30 second negative, 10 second negative
DB Palms Up Curls 35 x 11
Neutral Grip Pullups
10 second, 10 second
A1
Miniband Pushdowns
x 40
x 30 x 2
A2
DB concentration curls
20 x 20 x 3
Lower body
fire hydrants x 20 l/r
glute bridge x 20
Leg ext
85 x 20
115 x 20
130 x 20
160 x 15
Back squat
135 x 5
185 x 5
225 x 5
275 x 1
315 x 1
365 x 1
405 x 1
455 x dump forward (lol no spotter, with pins a bit too low) definately coulda ground it out, wasn’t tryin to max
365 x 5
295 x 10
A1 Calf raise on plates
50 x 20 x 6
A2 Goblet Squat
50 x 20 x 5
Stretch quads hammies hip flexors
Roll Hammies with BB
$
Back in the USA. Trained 4 times abroad hitting high reps 20 on a bunch of stuff.
Down 4 lbs.
Upper Body
Warmup extensive
Work up to
Bench
285 x 3
325 x 3
345 x 1 gonna do 3 called it due to it feeling like 713
235 x 21
235 x 10
Yates row
235 x 10
290 x 10 sloppy for last three
A1
Face pulls x 20 x 5 rounds
A2
Tricep push downs x 30 x 5 rounds
A3
Constant tension db curl
15 x 20
20 x 20
25 x 20
30 x 20
lower body
Got a little cold from my wife/the middle east. Tried to keep the volume down and not hit failure on anything.
Leg Ext
100 x 20
130 x 20
Fire Hydrants
BW x 20 x 2 sets
Squat
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1 (pretty slow but coulda got at least 2 more)
A1 Calf raise on plate
50 x 20 x 3 sets
A2 Toe press on leg press
2pps x 20 x 3 sets
Roll hammies on barbell
stretch hip flexors and glutes
Upper
HS Incline Press (1count flex, 1count stretch)
1pps x 10
1.5pps x 10
2pps x 10
DB low Incline (1count flex, 1count stretch)
50 x 10
60 x 10
70 x 10
75 x 10
Dip Machine (1-1-4)
1.5pps x 20
1.5pps x 18
1.5pps x 13
Avenger Row
135 x 10
225 x 3
250 x 10
225 x 8
HS low Row
2pps x 20 x 3 sets
1pps x 50
A1
DB seated scap plane lateral raise
15 x 10
20 x 10
25 x 10
A2 plate front raise
45 x 30 reps x 4 rounds
Fat Bar Curl
70 x 10 x 2 sets (wrists felt a lil goofy so called it quits)
DB Hammer Curl (1-1-4)
40 x 10 x 3 sets
Random stuff for a little conditioning.
feelsgoodman.jpg
lower
leg curl
75 x 10
115 x 10
Sumo DL (coan stance)
135 x 5
185 x 2
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
425 x 1
Leg Press with doubled strong bands and doubled average bands (giant set)
2pps x 5
3pps x 5
4pps x 5
5pps x 5
6pps x 5
no rest between A1 and A2
A1 Leg Curl
145 x 20
145 x 15
145 x 10
A2 Dynamic Leg Press with doubled strong and doubled average
2pps x 10 x 3 sets
Upper
Warmups handcuffs, pulls parts
Bench
140 x 5
190 x 3
230 x 1
280 x 1
325 x 1
345 x 1
375 x 1 (grinderrrrrrrrrr)
Bb underhand rows
235 x 10
280 x 10
300 x 10
A1 light band pushdowns x 20 x 5 rounds
A2 pull aparts x 20 x 5
A3 incline constant tension curls 15/25/30/35/30 x 10
lower quad emphasis
Leg ext
100 x 40
fire hydrant
l/r x 10 x 2 sets
BB Back squat high bar med stance
95 x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 5
Isometric Split Squat w/ dbs
110 x 45 sec
110 x 35 sec
110 x 25 sec
Leg Ext
140 x 20 into 100 x 20, 5 breaths, 100 x 10, 5 breaths, 100 x 10
Upper Body
Slight Incline DB Press/Fly w/ pause(1-count on top and 1-count on bottom)
15 x 12
25 x 12
35 x 12
45 x 12
55 x 12
65 x 12
75 x 10 PUMP city
Seated Overhead Lockouts with elbows at ~100 degrees
225 x 5
135 x 5
185 x 5
205 x 3
A1
Lat Pulldowns
90 x 20
110 x 20
130 x 20
120 x 20
110 x 20
A2 Thibs Lat Power Hold
135 x 20 seconds
185 x 20 seconds
230 x 20 seconds
285 x 20 seconds strap up
230 x 20 seconds
DB row
100 x 10 (took it easy since I’ll be DLing tomorrow)
Hammer Curl
15 x 10 (to shoulder level)
25 x 10 (to shoulder level)
30 x 10 regular 1-1-4
40 x 10 regular 1-1-4
55 x 10 (alternating strict though)
30 x 10 regular 1-1-4)
B1 Face Pulls
70 x 20 x 5
B2 DB Raise with DB heads pushed together hard
15 x 10
20 x 10
25 x 10
20 x 10 x 2
Good workout. Getting pumped up. Fun doing some new exercises (thanks Bug/Evan/MountainDog)
tried to take some progress pics but everything turned out blurry and fuzzy dang camera phone, I look more in focus/worse IRL. But the back shot lets me know I’m leaner at 245 than I was last year at 235. Winning.
Lower Hamstring emphasis
Leg Curl
Fire Hydrant
Sumo DL (messed around with different stances, I must go as wide as I can while still starting with my knees above my feet)
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1 x 6 sets form is improving big time due to the wider stance
495 x 1
585 x 1
675 x 1
765 x 1
855 x 1
945 x 1
1015.1 x 1 (new PR and WR)
A1
Leg Curl
140 x 20
160 x 15
140 x 20 x 2 sets
A2
Rack Pull from mid shin
225 x 10
245 x 10 x 3 sets
B1
Rope Skips
BW x 60 x 4 sets
B2
Toe press on leg press
1pps x 10 (1-1-4)
2pps x 10 (1-1-4)
3pps x 10 (1-1-4)
4pps x 10 (1-1-4)
Calfs were pumped uppp
The above set of pics display my form while loaded at the start of a rep of sumo DL. The first frame shows with ankles just inside of rings and all others depict ankles 3-4 inches outside of rings. The wider stance allows for a less retarded position.
Folks who know something about PLing form feel free to chime in. I’m basing my form on elitefts dave tate stuff and mark bells supertraining videos (the strongest gym in the west).