Rack Slide barbell rows, 2x10 145, 2x8 155, 2x6 165, 1x15 145
Single Aam Barbell Rows 5x8 3s hold at bottom, 55lbs
Loaded Stretch single arm dumbbell row hang 1x2mins 40lbs
EZ Bar Curls 3x6 1.5 reps bar +50
EZ bar preacher curl stretch bar x 2mins
Standing leg curls plus double micro mini orange band, 2x20 warmup 20lbs, 4x8 5 second negative 35lbs
Rear delt destroyer on pec deck
occlusion set dumbbell shrugs 35lbs 30 reps, 30s hold, 15 reps, 30s hold, 15 reps 30s hold
All in all a good training session. I was breathing hard and sweating like crazy up until the leg curls, which while hard were a nice break
Standing Calf Raises 2 sets of 12 115lbs, 2x10 135, 2x8 1160 drop to 115 18 reps
Load calf stretch on leg press x 2 mins 1 plate and quarter per side
Decline Hammer Strength press 5x8 5 second negative 1count hold at top 80lbs plus doubled red mini
Seated side raises 2x20 warmup 5lbs 3x10 5 second negative 7lbs, after last set do 10 partials 3s negative with micro orange band
Seated behind the head tricep extensions 2x20 40, 3x12 60lbs 4 second negative, after last set drop weight do 1 rep with 30s negative ( 30lbs on this )
Hack squat 4x12 1.5 reps 275
Wrapped Occluded Hack Squat 30 reps, hold 30s at top, 15 reps, hold
30s at top, 15 reps hold 30s at top we had 25 on each side probably should of done more.
We finished this workout in 1 hour and 15 minutes, we were flying. Rest time was very minimal and boy did the pumps show.
Yoke Bar good mornings 2x8 175, 2x6 195 , 2x4 215 1x max ( 9 ) 175
Bent Rear Raises 2x10 7lbs, 3x15 10lbs 3sec negative standing on and holding micro mini bands
Dante Rows 4x15 80
DB Pullovers 4x12 55
Mag Grip Pulldowns 4x10 110
Concentration curls 4x failure 20lbs
Wrapped occluded set seated dumbbell hammer curls 10lbs
Box Squats 420 x 6 ( my left knee is feeling wonky and was really hindering my ability to squat.
Loaded quad stretch. Kneel and lean back putting your weight towards your feet. Oww.
Standing Calf raises 4x12 3 second negative monster mini bands choked twice on top of machine looped over the bottom. After final set do 1 rep 30s negative
A1 Pec Deck 3x12 80
A2 Incline HS 3x10 55
A3 wide grip pushup 3x fail 8,7,7
Leaning Cable Side Raises 3x15 30lbs after last set grab dumbells 1xmax reps 15lb 1x17
Grenade ball crosss body presss downs 3x15 each arm 50lbs after last set rope extension x failure 90 1x13
Wrapped occluded set close grip pushups 30 reps, 30s rest, 15 reps, 30s rest, 15 reps, 30s rest
Deadsquat Bar Shrugs work up to a heavy set of 12, do that x 2, add weight do 2x10 add weight do 2x8 drop to your 12 weight, do max reps then after last rep hold the weight as long as possible for loaded stretch
265 2x12, 285 2x10, 305 2x8 drop to 265 1x15, hold for 50s
Rope cable pullovers 3x12 5s negative 70lbs added mini band
Wide Grip Neutral Rows 3x12 5s negative 100 added mini band
Single arm DB preacher curls 5s negative 3x10 17.5 used micro mini
Seated Orange Band Curls 2x20 then 3 sets of 1 minute fuck and fuck
DB RDLs 3x10 with 30s break between sets 45lbs
Occluded Cable Pull throughs 70lbs 30 reps, hold stretch 30s 15 reps hold 30s 15 reps hold 30s
Friday
Reverse Band rack slide press: 2x8 195, 2x6 215, 2x4 225, drop to 8 weight 1x max ( 23 ) numbers will change next week as I didn’t notice it was slight incline and I did these with the most minimal rest as I had 60 minutes to train and GFTO
Dips Do 6-8 reps, add weight, 1 minute rest per set. BW, chain, 2 chains, drop to 1 chain x fail, BQ x fail
HS shoulder press 4x8 1s pause at top and bottom, 65
Close Stance leg press 10s down, 10s up, 5 sets of 6 ( holy mother of quad pump kill me now ) 365
Leg Press Calf Raiss 5x10+10 partials 1 minute rest between sets 1 count pause at top and bottom 315
Monday -
Deadlifts 5x5 405 conventional. 2-3 minutes of rest per set. Felt good to be back to deadlifting.
Pull up 2x fail wide grip, 2x fail neutral, 2x fail chinup
Swiss bar hammer curls 5x6 1 minute rest, 85lbs
Barbell RDLs 5 second negative, 1.5 reps half rep at the stretch position 4 sets of 6 185 ( terrible, terrible, so terrible )
Rear delt tri set, bent over palms out ( external rotation ) 3x15( 12lbs ), rear pec deck 70lbs 3x10, mini red band pull apart 3x fail
Seated calf raises 2x12 90, 2x10 115, 2x8 135, 1x19 90
Incline HS press 5x8 5s negative 1s squeeze at top 70lbs
Seated DB press 6s negative 4x6 35s
California Press 5s negative 4x8 with 65
Walking Lunges for 5 minutes + 20lb of chain ( nope, nope, nope, damnit, shit, pump, why, oh gods )
Laying leg curls,sets to failure, going up in weight each time until you can’t get to 6 reps ( 2 mins rest between sets ). After 3x6 sets of DB RDL 145x14, 160x12, 175 x9, 185x7 195x4 3x6 95# DB RDL
Band Pull aparts 5 reps, 1 rep 10s negative repeat till failure do 3 sets
Stretchers 4x12 110
DB Rows 4x12 60
Straight Bar cable pullovers 4x15 80
Lats were pumped as hell after all this
Reverse EZ Curls 3x15 55 superset 3x8 seated db hammer curl 25
Front squats 2x6 275, 2x8 245, 2x10 215 ( terrible )
Leg Press Calf Raises 4 x12 225 3s negative, after last rep of set 4 do 1 with a 30s negative
DB Bench 1x15 55, 1x12 60, 1x10 65, 1x8 70
Pec Deck Flyes 3x15 1s pause at bottom, 1s squeeze at top 60, after last rep do stretcher pushups x failure
DB front raise 3 sets of 21s (12 ) after last rep do 1x failure seated side lateral + 20 partials ( 20 )
Rope PRess down 3x20 ( 80 )super set with ex curl bar french press 3x8 ( 55 ) don’t lock the press downs out, just pump sets
*Barbell Shrugs: work up to a heavy set of 12 reps and do 2 sets of it, then add weight
and do 2 sets of 10, then add weight and do 2 sets of 8 reps, then drop back to your
original working weight for 12 and do a set of max reps, hold each rep on all sets for 2
counts
225, 245, 265, 225x20
*DB Pullovers: do several warm ups, then do 3 sets of 12 reps with a 5 sec negative 45
*Hammer Strength Pulldowns: do 3 sets of 12 with a 5 sec negative 70
*EZ Bar Curls: do several warm ups, then 3 sets of 10 with a 5 sec negative, bar + 20, sweet pump
*Leg Press with feet high and wide on the platform: do several warm ups then a set of
20, add weight and do a set of 15, add weight and do a set of 10, then finish off with a
set of laying leg curls to failure plus 15 partials 405, 495, 585 then curls with 95
Today’s checkin weight at 198.2 , holding a bit of water today. Maybe from the 5 high carb days, maybe the new cycle of the program or just maybe i’m a fatty mc fatty.
Reverse Band incline rack slide press: 2x8 205, 2x6 215, 2x4 225, drop to 8
weight 1x max ( 9 ) we went pretty fast pace on these and I honestly probably went too heavy. Was worn out by my 2nd set of 6.
Dips Do 6-8 reps, add weight, 1 minute rest per set. BW, chain, 2 chains, drop to 1 chain x fail, BW x fail
Incline DB bench stretch 2 minutes 20lbs ( this was terribly painful )
HS shoulder press 4x8 1s pause at top and bottom, 65, my right shoulder was giving me grief, pumped like crazy from the presses and di[[s
Close Stance leg press 10s down, 10s up, 5 sets of 6 365, next week we’re going 405 if it kills me
Leg Press Calf Raiss 5x10+10 partials 1 minute rest between sets 1 count pause at top and bottom 315
One of our members passed away tonight after being taken tot he hospital from the gym.
Workout was cut shortly after warmups to tend to him. The entire gym was quiet for over an hour while waiting for an ambulance with the member and then while waiting on the paramedics to get him stable enough to transport.
Anyone that came in during that time respected what was going on and just waited. Once he left with the ambulance things returned to normal activity but by this point myself and some others were just over it for the night.
An hour or so after he was taken to the hospital he passed. He’ll be missed. A mere 5 hours ago we were talking about bench shirts and strippers. We train to be immortal but at the end of the day we’re still just mortal.
Back to training tomorrow.
Deadlifts 5x5 405 conventional. 2-3 minutes of rest per set. These felt a smidge better than last week, got to focus on keeping the bar closer at the start of the pull.
Pull up 2x fail wide grip, 2x fail neutral, 2x fail chinup
Hanging from pullup bar loaded lat stretch 1.5 minutes
Swiss bar hammer curls 5x6 1 minute rest, 85lbs
Barbell RDLs 5 second negative, 1.5 reps half rep at the stretch position 4 sets of 6 185 ( terrible, terrible, so terrible ( no improvement over last week haha ))
Rear delt tri set, bent over palms out ( external rotation ) 3x15(
12lbs ), rear pec deck 70lbs 3x10 1s hold at top, mini red band pull apart 3x fail
Seated calf raises 2x12 115, 2x10 140, 2x8 165, 1x22 115
Incline HS press 5x8 5s negative 1s squeeze at top 65lbs
Seated DB press 6s negative 4x6 40s
California Press 5s negative 4x8 with 65
Walking Lunges for 6 minutes + 40lb of chain
Laying leg curls,sets to failure, going up in
weight each time until you can’t get to 6 reps. After 3x6 sets of DB RDL I forgot to write down my weights for the curls, got in 4 sets 3x6 95# DB RDL
2 minute stiff leg DL stretch 95lbs
Band Pull aparts 5 reps, 1 rep 10s negative repeat till failure do 3 sets
Stretchers 4x12 113
DB Rows 4x12 60
Straight Bar cable pullovers 4x15 80
Pump! Pump!
Reverse EZ Curls 3x15 55 superset 3x8 seated db hammer curl 20 we did this whole workout in slightly under 1 hour, lats and arms were pumped like a mofo, it was awesome
Front squats 2x6 275, 2x8 235, 2x10 215
Leg Press Calf Raises 4 x12 275 3s negative, after last rep of set 4 do 1 with a 30s negative
DB Bench 1x15 55, 1x12 65, 1x10 70, 1x8 75
Pec Deck Flyes 3x15 1s pause at bottom, 1s squeeze at top 50, after last rep do stretcher pushups x failure
DB front raise 3 sets of 21s (12 ) after last rep do 1x failure seated side lateral + 20 partials ( 20 )
Rope PRess down 3x20 ( 80 )super set with ex curl bar french press 3x8 ( 55 ) don’t lock the press downs out, just pump sets
*Barbell Shrugs: work up to a heavy set of 12 reps and do 2 sets of it, then add weight
and do 2 sets of 10, then add weight and do 2 sets of 8 reps, then drop back to your
original working weight for 12 and do a set of max reps, hold each rep on all sets for 2
counts
225, 245, 265, 225x26
*DB Pullovers: do several warm ups, then do 3 sets of 12 reps with a 5 sec negative 50
*Hammer Strength Pulldowns: do 3 sets of 12 with a 5 sec negative 70
*EZ Bar Curls: do several warm ups, then 3 sets of 10 with a 5 sec negative, bar + 20
*Leg Press with feet high and wide on the platform: do several warm ups then a set of
20, add weight and do a set of 15, add weight and do a set of 10, then finish off with a
set of laying leg curls to failure plus 15 partials 455, 545, 635 then curls with 80 to failure ( 24 ) plus 15 partials
Reverse Band incline rack slide press: 2x8 205, 2x6 215, 2x4 225, drop to 8
weight 1x max ( 12 ).
Dips Do 6-8 reps, add weight, 1 minute rest per set. BW, chain, 2 chains, drop to 1 chain x fail, BW x fail
Incline DB bench stretch 2 minutes 20lbs ( this was terribly painful )
HS shoulder press 4x8 1s pause at top and bottom, 65
Close Stance leg press 10s down, 10s up, 5 sets of 6 405
Leg Press Calf Raiss 5x10+10 partials 1 minute rest between sets 1 count pause at top and bottom 315
Occluded Calf Rack Slides 65lbs hurt like a mother lover. 30 reps, 30s rest, 15 reps, 30s rest, 15 reps, 30s rest