Spar - sup
I’m in a new job and still training 3 times a week getting mad swole
highlights
Med grip bench 225 x 26 (lol since I haven’t been doing high reps on bench as of late)
Low back has been doing pretty good, trying to be 'sponsible
1 arm cable row from waist level pulley
60 x 20 x 3 sets, squeeeeezing lat
1 arm bb row meadows style
25 x 15
50 x 10
75 x 10 x 3 sets
Chest supported row machine
110 x 30 (20 reps top half, 10 full reps) bench grip
120 x 30 (“”) neutral grip
130 x 30 (“”)“”
130 x 30 (“”)“”
Fat Gripz Paused DB hammer curls
15 x 10
25 x 10
35 x 10
EZ curl top half reps jump set
25 x 20, 35 x 20, 45 x 20, 55 x 20
Incline DB Curls Strict Myo Reps
20 x 6/6/6/6/6/5/6/5
Bicep Stretch
gettin swole x 1
push
handcuffs x 10 x 2
Pull aparts x 20 x 2
Tricep ext x 20 x 2
Bench 1" outside of yellow
135 x 5
195 x 5
235 x 1
285 x 1
325 x 1
355 x 1 (not hard, but not fast, this is what I wanted to hit for week 1 of a 3 week cycle)
255 x 12 60 seconds rest into 275 x 10
Seated Military Press (no back support)
95 x 6
115 x 6 x 4
DB Tricep Extensions lying on bench
25 x 30
25 x 20 x 3 (60 sec rest between sets)
Annnnnnd thts alll
Chest and triceps
HFS
Squat 245 x 6 x 3 sets
Bench 245 x 6 x 3 sets
Dead 245 x 5 x 3 sets
BB CG Floor Press
245 x 5 x 5 sets
295 x 1 x 1 x 1 x 1 form was a bit off
DB Power Fly
35 x 7 x 5 sets
just getting used to the volume and stuff. switching things uppp
pull Friday
cable row x 20 x 3
cable pulldown x 30 x 3
DB Row no rest between arms
50/55/60/65/70/75/70/85/90/95/100 x 10
seated hammer curl
15 x 10
25 x 10
35 x 10
Palms Up DB Curl
30 x 8 x 5 sets
Stretch and some stuff
Saturday
Legs
Leg Ext 100/130/150 x 20
Squat Speed wide stance 135 x 5, 185 x 5 x 3, 135 x 5 x 5
Goblet Speed Squat 50/55/65/70/75/80/85/90/95/100 x 10
Stretch x 10 min
Eliptical harddd x 5 min
Sunday Push
handcuffs x 10 x 3
Pullparts x 20 x 3
DB Paused Bench
30/50/70/90/100 x 10
Machine W/ doubled up miniband x 8 (miniband snapped and gave me a funny welt on my chest lol)
Seated Overhead press from 1" above forehead 185 x 5 x 7
A1 Stretcher pushups paused on bottom BW x 8 x 4
A2 Lying DB Extension 30/40/30/25 x 10
Rear Delts lying on bench 15 x 40/20/20/20
gotta start tracking training again…
legs
Fire hydrant
BW x 40 each leg
Leg Ext 1 sec pause at TKE
115 x 20
130 x 20
145 x 20
160 x 20 (last 5 reps were brutal)
No rest between A1 and A2
A1
Leg Curl Seated
130 x 15
145 x 15
160 x 15 x 2
A2
BB Highbar Medium Stance Squat
135 x 5
185 x 5
225 x 5
275 x 5
paused 1 count Leg Press w/ doubled heavy bands and average bands
1pps x 10
2pps x 10
3pps x 10 x 2
Speed Deathlifts
135 x 5 singles
185 x 5 singles
225 x 5 singles
275 x 20 singles
DB RDL
50 x 50
Stretch hip flexor, hamstring glute
“catcher” mobility sit x 180 seconds
still lifting weights not trackin like I oughta be
legs
leg ext 1-1-4 (20 seconds between sets)
100 x 20
130 x 20
145 x 20 (last 5 reps were brutal)
Fire Hydrant
BW x 30, 20
BB Squat (couldn’t find a comfortable stance so I alternated med to wide)
135 x 5
185 x 5
225 x 5 x 2
275 x 3 x 2
270/265/260/255/250/245 x 3 (30 sec between sets)
Speed DL Conventional (I suck at these and am trying to get stronger with perfect form)
135 x 5 singles
225 x 5 singles
275 x 20 singles (all fasssst)
Leg Curl (5 sec hold on top)
135 x 10, 7, 6, 5
Roll hammy with bb
5-min ATG squat stretch/test
hip flexor stretch
reread my last two posts and im predictably predictable
Back from wednesday
DB Row alternate from one arm to the other no rest
15 x 10
40 x 10
60 x 10
65 x 10
70 x 10
75 x 10
80 x 10
90 x 10 x 2
Nautilus Machine Row
150 x 7 x 4 sets
130 x 7
2" below knee rack pulls controlled due to fitness club
135 x 10
225 x 10
315 x 5
Row 500m
1:27
just about fell off seat LOL @ potential Concept2 injury.
try not to throw up by standing in the cold minnesota outdoors x 2 min
Legz
hip work with band ala stormdabeech, stretching
fire hydrants x 40
Front Squat
45 x 15
Everything felt good except hip flexor felt like there was pinching (IDK if it was broomball, sitting for 10-12 hours at work, adding 20 grams of creatine for the last 6 days, or whatev)
Leg Ext (3-1-2) less than 60 sec between sets
100 x 12
115 x “”
130 x “”
145 x “”
160 x “”
175 x “”
190 x 12,10,8
Lunges
40 x 30 each leg
Leg Press w/ doubled heavy and average bands
1pps x 10
2pps x 10
3pps x 10 (hard)
ATG Front Squat less than 60 seconds between sets
95 x 10 x 5 sets (lungs and quads were firing)
Strech quads, hammies
roll hammies with bb
roll quads and ITs with foam roller
3-min in the bottom of a ATG squat
chest, triceps and deltsss
2 rounds
handcuffs x 10
pull aparts regular x 10
high pull aparts x 10
behind head pull aparts x 10
Bench Medium Close Grip (thumbs away from smooth)
135 x 10
235 x 5
285 x 5
325 x 4 (I dunno if I could have gotten 5)
255 x 12 x 2 sets
DB Bench press
50 x California Girls by Katy Perry (probably 100 reps, with 3 or 4 10 second breaks)
Front Raise with 45 lb plate
45 x 20 x 4 sets
Note to self difference between 325 x 10 and 325 x 5:
Working 10-12 hours everyday and only eating 3 meals VS working from home and eating 5 meals
Back and Biceps
Pullups
1-2-3-4-5-6-7-5-4-3-2-1
Underhand BB Row
135 x 10
195 x 10
205 x 10
225 x 10
205 x 10 x 3
Deadlifts
135 x 10
225 x 10
295 x 10
PalmsUp bicep curls
100 total reps in as few sets as possible
Legs
leg ext slowly up to
170 x 12
Split squats x 45 sec hold
Front squat
105 x 10 x 5 sets
Chest
Inlcine Bench
95 x 10
135 x 10
185 x 10
205 x 9
185 x 10
185 x 9
Floor Press Narrow Grip
135 x 10
225 x 10
225 x 9
5 rounds
A1
DB Lateral raise
20 x 20
A2
Tricep Pushdown seated w/ minis
band x 20
back
hip warmup
pulldown 100 x 50
DB Row 25 x 20
DL
135 x 5
225 x 5
315 x 5
DB Row
50 x 20
75 x 20
80 x 20 x 2
Pulldown
100 x 40
Fat Grips Hammer Curl Seated
15 x 20 x 4
25 x 20
20 x 20
Pulldown
100 x 40
Machine Row (10-count negative)
100 x 10
130 x 10
150 x 10 (form got loose on last 3 reps)
Palms up rotation curls (i.e. palms up on concentric, palms down on eccentric)
15 x 10 x 6
Chest and biceps
Bench
135 x 5
185 x 5
225 x 5
260 x 5
280 x 5
300 x 5
315 x 5
325 x 3
270 x 10
270 x 6
Half half full
180 x 6 x 5
Db bench
50 x 20 x 3
Bb curl 8 count negative
50 x 5 x 5
Incline curl
25 x 15 x 5
Legs
Leg ext
100 x 50
100 x 40
100 x 30
115 x 20
Leg press
4pps double heavy bands x 12 x 4
Lunge
95 x 15 yards x 3
Squat
135 x 8
185 x 8
225 x 8
Leg curl
135 x 12 x 5
Calf raise
50 x 20 x 4
Side vends
70 x 12 x 3
Shoulders and Triceps
Seated no back support military
95 x 5
115 x 5
135 x 5
165 x 5 x 5
Lat raises
25 x 15 x 4
Front Raises
30 x 15 x 4
Bent over fly
30 x 10 x 3
Lying Tricep Ext EZ Bar
75 x 15 x 5
Band Pushdowns
100 reps
back
pullups
5 reps x 5 sets
1arm DB ROw
100 x 12 x 3
Conv DLs
185 x 5 x 3
Shrugs wide grip
225 x 20 x 4
Seated Rows
200 x 15 x 3
Low Cable Lat Rows
50 x 15 x 5
Toe Press on Leg Press
3pps x 30 x 3
Day 1 WEIGHT REPS Rest Interval SETS
Bench Press 260,280,300,315,335 5 5
Bench press 280 8 1
Incline Press 1/2,1/2, full 200 6 75 sec 3
Eccentric DB Curls (8 count) 50 5 60 sec 5
Incline Dumbell Curls 30 15 60 sec 4
Leg Ext 50,40,30,20, 60 sec rest 4sets
Leg Press 1pps,2pps,3pps,3pps,3pps 12 75 secrest
Walking Lunges 15 yards 95 75 sec 3
SSB Squats 245 8reps 3sets
leg curls 160 12 60 sec 5