Good Morning, Dr. Silberman. How's the Knee?

Training Training Logs
1021

K, yo.

Deadlifts

135lbs x 8
185lbs x 6
205lbs x 4
215lbs x 4
220lbs x 4
225lbs x 4
230lbs x 4

2 count pause deadlifts
185lbs x 3 sets of 4
195lbs x 2 sets of 3
200lbs x 2 sets of 2

super setted with wide grip pull ups
x 2 sets of 8
x 2 sets of 6
x 2 sets of 5
x 2 sets of 4
x 3 sets of 3

T bar row
Bar +++
25lbs x 15
50lbs x 15
75lbs x 12
75lbs x 12
85lbs x 10
1 drop set
50lbs x 21

lat pull down
27.5lbs x 20 (first 10 slow neg*)
32.lbs x 20 (^^^)
35lbs x 20 all normal speed

One arm lat pull down, but both at the same time, and neutral grip-ish

27.lbs x 8
35lbs x 6
42.5lbs x 6
50lbs x 6
57.5lbs x 6
2 drop
35lbs x 12 I think
27.lbs x 25

kayak rows rest/pause sets
25lbs
x 12, 11, 10, 9, 8 *arm
straight arm pull down
20lbs x 12
15lbs x 100 ← I think that was too light…

ropey bi curls
30lbs
x 3 sets of 12
1 drop
15lbs x 12 + 12 partials

seated DB curl SS hammer curl
17.lbs/12.5lbs
x 8arm/12
x 8arm/12
x 8*arm/12

barbell curl 21’s
30lbs
x 2 sets of 21

back ext.
x 20

GOT ALL THAT?!

K, good.

Went to the science centre yesterday, learned about some shit.
Now, I have hated panda’s since I saw fight club, but what I didn’t realize was that the females are actually only fertile TWO DAYS A YEAR!!
I thought they were just not fucking out of laziness, but there is more to their lack of reproduction than that.
I still dislike them for their only-bamboo eating crap though.

WHat I am thinking is:
I should block Mar$hall from my phone.
I didn’t realize I could just do this myself quite easily.
Block the number
and then I’ll never know if he has texted or not
I wont be wasting emotional energy waiting for a text, and I wont have to resist the urge to reply to a text because the texts will be invisible.
I have to just grow the gonads to actually delete It though. Right now it’s just an idea floating around in my head.
I’ll finally be free, but what I wonder is if every day I’ll wonder if he’s sent me a text that I cannot see, AND WHAT DID IT SAY?! DEAR GOD, what did it say?!

I’ll tell you what it would say
It would say either:
“Wat up”
“Wut up”
“Sup”
Or
“What doin”
Very extensive vocabulary.

BYE

1022

Welcome to Jenn’s greatest bench day, EVAHhh!!

Let me set the scene for you…

The CD in the car on the way there was… Snoop Dogg’s greatest hits
My shirt was…black

My pants were…greyish

K that’s basically all.

Bench press

85lbs x 8
95lbs x 6
105lbs x 5
115lbs x 5
120lbs x 5
125lbs x 5
130lbs x 3
135lbs x 1 <—4lbs over body weight FINAAAAAAAAAAALLLLLLYYYYYY.
Also, it felt like an empty bar. SRSLY I was so nervous before I almost chickened out, but I did it and it happened so fast I wasn’t sure if it even happened.
K moving on…

5 count paused bench
115lbs x 5
120lbs x 4
130lbs x 2 sets of 2

incline bench

95lbs x 6
100lbs x 4
105lbs x 3 sets of 4
1 drop set
85lbs x 17

DB power fly SS DB squeeze press
32.5lbs/12.5lbs
x 15/15
35lbs/12.5lbs
x 10/15
37.5lbs/12.5lbs
x 10/15

hammer strength incline press
50lbs x 7.82
40lbs x 3 sets of 8
2 drop sets
30lbs x 8
20lbs x 8 + 8 partials

cable ez bar looking-ish tri ext. SS one arm cable sorta bent over ish tri ext.
25lbs/5lbs
x 20/10arm
x 20/10arm
x 20/10arm
x 20/10arm

cable cross over
2nd pin
low setting x 20
middle x 25
high x 30

DB tri overhead ext.
drop sets
32.lbs x 6
30lbs x 8
27.5lbs x 8
25lbs x 10

DONE

WHatta mighty fine day
Best sleep ever from 7:15-3:30
2nd best parking space
Smooth sailing morning and got to the gym the second the doors opened
I dunno what else

Good mindset I guess.
I had a dream, NO< a nightmare my boss asked me to come in an hour early tomorrow and I was like, I CAN’T I CANT IT’S SHOULDER DAY NOOOOOOOOOOo.

Oh the horror.

I just got that saying, oh the huge manatee.
Honestly, people have posted that in various places before and I was like W-T-F?
It’s like Oh the humanity.
How have I been so blind!?!

K what else…

Gabe walks home from school himself now. It’s been happening for a month or two, but it still tickles my heart. I peak out the window just to watch…
— He comes in like
“How long have you been standing there?”
I’m like EH WHAT I JUST GOT HERE I was just looking at the drapes…
And he checks the mailbox
Always brings in the mail.
What a good roommate.

well
BEY
BYE

1023

WHaaassssssssup my people!!!

Shoulder slaughter

Cable rear delt flys
1st pin
3 diff. pin heights
x 100
x 100
x 100

That really set the tone for today’s insanity

Seated DB press
20lbs x 20
25lbs x 12
27.5lbs x 10
30lbs x 10
32.5lbs x 8
35lbs x 6 + 3 (extended set)

2 drop sets
22.5lbs x 15
17.5lbs x 15

uhh I forget everything else
Thinking… there was two hours after this filled with shit WTF did I do after!!!
OH
Hammer strength iso lateral shoulder press thing
facing the seat way Super setted with plate raise
25lbs per side/35lbs
x 12arm/10
x 12arm/10
x 12*arm/10
1 drop set of plate raise
25lbs x 15

lean away cable station one arm lateral raise SS lean away 1 arm DB lateral raise
1st pin/7.5lbs
x 12arm/15arm
x 12arm/15arm
x 12arm/15arm
x 12arm/15arm

bent arm lateral raise machine
20lbs x 15
40lbs x 10
20lbs x 15

rear delt DB partial/swing things SS rear delt DB fly SS barbell upright row
25lbs/10lbs/40lbs
x 30/15/12
x 30/15/12
x 35/20/15

10 & 2 raises SS seated side lateral raises
7.5lbs/7.5lbs
x 20/10
x 20/10
x 20/10

face pull SS ropey front raise pull through things
30lbs/10lbs
x 20/15
x 20/15
x 20/15

K done, maybe…

I was havin’ the time of my life!

If yesterday was the day I woke up on the rightest side of the bed, today was the day I woke up on the wrongest side of the bed.
Like 2:45 am
FUCK
EVERYTHING
I thought
then some fucker I was playing scrabble with skipped his turn yet again because he’s trying to get a bingo and is waiting for me to make a move that will open up the board so he can place said bingo .
FUCK HIM
I thought
FUCK ALL YA’LL
I thought

Oh right,
So crazy bitch at work news:
A few weeks ago I went over to her work area to drop off some cash and she starts squeezing my arms and says “Oh, they aren’t THAT big”
I was like
------k…
THen yesterday I went over to her work area to drop off some cash and she starts poking my pec muscles!!!
FOR REALZ. Like I guess my shirt was sort of low cut, but not really, my pec muscles just go up high, plus it was chest day yesterday so they was all pumped up.
Anyway she pokes them…
And I just give her this blank stare
So she said, “well, I’ve just always wanted to see what they felt like”
Poke…poke…Poke
“Gross,
that is like a man”
So whatever I make them move because I can move them
Mind muscle connection, bitches.
Just to freak with her
CHECK THIS OUT
Bowwowwww
Freaked her
Freaked her good
That will teach her to poke me for no reason.
Invasion of my personal space
Now, if she were a dude…
No, dudes do not poke pecs.
Dudes boob fistful

Curious:
If you’re sleeping with a dude and he doesn’t really touch you in any way aside from the inevitable body contact that is made when people are fucking does he mean that he’s probably somewhat repulsed by you?
And if so, why is he sleeping with you?
Hypothetical
OBVS NOT

WUT

BEY
BYE

1024

Hey

Squats

95lbs x 8
115lbs x 6
135lbs x 6
145lbs x 6
155lbs x 6
165lbs x 6
170lbs x 6
175lbs x 6

7 Second paused squats*

135lbs x 6
145lbs x 2 sets of 5
155lbs x 4
165lbs x 2
170lbs x 2 sets of 2

barbell hip thrusts

95lbs x 10
145lbs x 10
165lbs x 10
185lbs x 10
200lbs x 10
2 drop sets
145lbs x 6 *pause + 6 normal
95lbs x 30

seated leg curl SS DB RDL
70lbs/25lbs
x 15/15
x 15/15
x 15/15

lying leg curl
50lbs x 10
65lbs x 2 sets of 8
3 drop sets
50lbs x 8
40lbs x 8
30lbs x 8 + 8 partials

leg spreader
85lbs
x 30
x 30
x 30

G-nessss gracious.
Tired

Slept better last night. It’s amazing how shitty sleeps can totally fuck with your mind.
Yesterday I hated life and humanity, today I feel fine and positive.
Still hate lots of stuff though…

BEYBYE

1025

BACK

Deadlifts

135lbs x 8
185lbs x 8
195lbs x 8
205lbs x 8
210lbs x 8

deficit deadlifts

185lbs x 2 sets of 4
195lbs x 3 sets of 3

super setted with Wide neutral grip pull ups
x 4 sets of 6
x 2 sets of 5
x 2 sets of 4

bent over row
95lbs
x 10
x 10
x 10
105lbs
x 8 + 2
x 8 + 2
(extended sets)

Hammer strength iso lateral row
neutral grip
1 plate per side
x 15 *arm
2 plates per side
x 10 *arm
x 10 arm
1 drop set
1 plate + 25lb per side
x 15arm

seated row cable wide handle
55lbs x 20
70lbs x 20
85lbs x 15
100lbs x 10

straight arm pull down wide grip SS ez bar like cable curl
30lbs/25lbs
x 25/15
30lbs/30lbs
x 25/15
x 25/15

one arm D handle cable curl
15lbs
x 2 sets of 8arm
2 drop sets
x 8arm
x 20*arm

bicep curl machine
slow negative
40lbs
x 10
x 10
1 normal speed drop
30lbs
x 12

hammer strength front pull down
60lbs
x 6
65lbs
x 6
x 6
1 drop
35lbs
x 10 + 10 partials

alternating db curl
17.5lbs
x 10arm
20lbs
x 8arm
22.5lbs
x 6*arm

back ext.
x 20

And I guess that’s all she wrote, folks. !

1026

K shoulders
AKA therapy

One arm cable rear delt fly
2nd pin
diff. pin heights
6 x 10 *arm

Seated smith machine shoulder press
10lbs per side x 15
15lbs per side x 12
20lbs per side x 8
25lbs per side x 5
2 drop sets
15lbs per side x 8
10lbs per side x 16

one arm lean away DB raise SS cable front raise pull through thing SS cable upright row
15lbs/15lbs/30lbs
x 12arm/15/12
15lbs/15lbs/35lbs
x 12arm/15/10
x 15*arm/20/12

what else umm

hammer strength iso lateral shoulder press thing
25lbs per side x 15
40lbs per side x 8 + 3 (extended)
25lbs x 15

giant drop set:
straight arm lateral raise/bent arm lateral raise/10 & 2 raises/front raise no db setting down-age
12.5lbs
x 8/8/8/8arm
10lbs
x 8/8/8/8arm
7.5lbs
x 8/8/8/8arm
5lbs
x 15/15/15/15arm

moving on…
Rear DB fly SS side lateral partials SS plate raise
7.5lbs/20lbs/25lbs
x 30/25/12
x 30/25/12
x 30/25/12

shoulder press machine neutral grip
30lbs x 10 *slow neg + 5 normal
40lbs x 5 *slow neg + 5 normal
50lbs x 10 all normal speed

facepulls
25lbs x 50
20lbs x 50

lateral raise machine
rest/pause set
25lbs
x 12, 11, 10, 9, 8

reverse pec deck
40lbs
x 10
x 15
x 20

Yes, so there may have been one or two exercises that I didn’t do today, but other than that, I think I had a good mix of things…

Someday my shoulders will be so round and so bally peeps be like WHered ya dun get da der baseball in yerr shoulders.
Cause apparently I talk to hill billy’s…

SO:

I put Mar$ hall on my block list, or my “spam list” whateva, but apparently it’s still very easy to check your spam messages.
So he sent me a message and I checked my spam folder then restored his message and replied back without even thinking about the REASOn that I put him on spam setting was to ignore him.
Anyway, it gets worse
I didn’t realize restoring the message didn’t restore him as a contact so I couldn’t figure out why he wasn’t replying back to me. Then I re checked my spam folder and he had replied, but the messages I sent to him as if he hadn’t answered at all.
LIke, where you at?!
Wtf
are you dead?
I’m worried you are dead
HELLLLLOooooooo

HAHA
what the fuck, way to make things awkward Jenn.

Oh whoops, sorry, I didn’t see those messages you sent me. I totally thought you were dead, uh…yeah. Heh.
WELL
THEN
my pretties

GYE
BEY
bYE
BEY
BEY
BEY
BEY
BEY
BEY
BEYBYE
BYE

1027

K legs- Quad focus

Squats

95lbs x 8
115lbs x 6
135lbs x 6
145lbs x 3
155lbs x 3
165lbs x 2
175lbs x 1
180lbs x 1
185lbs x 1
190lbs x 1
195lbs x 1

3 drop sets
155lbs x 8
135lbs x 10
115lbs x 20

smith machine front squats
10lbsx per side x 8
25lbs per side x 2 sets of 6
35lbs per side x 4 sets of 3

smith machine split squats closer stance/continuous tension Super setted DB squat
20lbs per side/25lbs
x 8leg/20
x 8leg/20
x 8*leg/20

ass machine
120lbs x 15ass
150lbs x 10ass
120lbs x 15*ass

seated leg press
rest pause set
110lbs x rest pause = 100 reps

single leg ext.
30lbs x 12leg
40lbs x 10leg
45lbs x 10leg
2 sets where I hold one leg and do paused reps on the other
so 2 x 8leg

stability ball hip thrust x 40

Good

Might fine actually.

BEY
BEYU
NBEY
BEY
BYE

1028

WORK

Deadlifts

135lbs x 8
185lbs x 6
205lbs x 2
215lbs x 2
225lbs x 2
230lbs x 2
235lbs x 2
240lbs x 2

2 count pause deadlifts

175lbs x 2 sets of 5
185lbs x 4
195lbs x 4
205lbs x 3

super setted wide grip pull ups
x 6 sets of 6
1 and 1/2 rep pull ups
x 2 sets of 3

smith machine bent over row SS two arm DB row
10lbs per side/25lbs
x 15/15
20lbs per side/25lbs
x 12/15
25lbs per side/25lbs
x 10/15
30lbs per side/25lbs
x 8/15
35lbs per side/25lbs
x 6/20
1 drop of smith machine rows with hold at the top
20lbs per side
x 8

behind the neck lat pull down
27.lbs
x 12
32.5lbs
x 10
35lbs
x 10
40lbs
x 10
42.lbs
x 10

kayak rows
35lbs
x 4 sets of 8 arm
drop sets
30lbs x 8arm
25lbs x 8arm
20lbs x 10arm + 35 straight arm pull downs

ropey bicep curls
30lbs
x 12
35lbs
x 10
37.lbs
x 10
or maybe that one was 40lbs I have no idea increments
Uhh

barbell curls
30lbs x 15
50lbs x 10
30lbs x 15

one arm lat pull down
35lbs x 8arm
42.5lbs x 6arm
50lbs x 6*arm

drop sets
27.lbs x 10*arm
both arms
20lbs x 15

seated row machine
low grip handles
40lbs x 25
45lbs x 25

bicep thing where I hold one DB bicepy and curl the other
10lbs
x 10*arm + 10 both arms

hammer curls drop sets
22.5lbs x 8
15lbs x 8
10lbs x 15

back ext.
x 20

K stayed way too long today.
HUNGRY
I was, very much so

But I told myself to suck it up if I wanna be the BESSSSSssssttttt

BYT
BVETY
BGYE
BYE

1029

Man O man, I am excited to start a new log soon…

Chest day

Bench press

85lbs x 8
95lbs x 6
105lbs x 3
115lbs x 3
120lbs x 3
125lbs x 3
130lbs x 3
3 drop sets
115lbs x 8
105lbs x 6 *paused + 4 normal
95lbs x 16

incline bench
85lbs x 2 sets of 10
95lbs x 8
100lbs x 3 sets of 5

DB incline press SS plate squeeze
32.lbs/10lbs
x 12/30
x 12/30
x 12/40

chest press machine
rest pause set
55lbs
x 12, 11, 10, 9, 8 + 8 partials

ropey tri ext. SS reverse D handle tri ext.
25lbs/5lbs
x 12/10arm
x 12/10arm
x 12/10*arm

cable cross over
15lbs
low setting x 12
middle setting x 12
higher middle setting x 12
highest setting x 12

close grip bench
65lbs x 10
75lbs x 8
75lbs x 8

DB tri overhead ext.
25lbs x 10
20lbs x 12

I guess that’s all I did.
Wish I had time for me, le sigh.
BYE

1030

K uhh shoulders

…

Rear delt cable flys
Drop sets and went higher in pin heights after every set
so started with the 3rd pin
x 10
x 15
x 20
x 25
x 50

military press SS plate raise
85lbs/35lbs
x 4/10
x 4/10
x 4/10
x 4/10
drop sets of each
65lbs/25lbs
x 10/35

hammer strength iso lateral press thing
facing seat way
25lbs per side
this time I just did reps on one arm then the other and straight into reps back on the first arm, so it was kinda like rest pause
so
12, 8, 6, 5, 4, 3, 3, ** arm

uhh DB lateral raises
for this I went light then right into heavy, then light, and back to heavy in hopes that by the end my first heavy set would become a light set.
No I have no idea what im talking about
10lbs x 12
15lbs x 10
7.5lbs x 15
20lbs x 5
10lbs x 15
22.5lbs x 3
15lbs x 15
20lbs x 6
10lbs x 15
5lbs x 50

rear DB fly partials SS one arm rear DB fly SS standing two arm DB fly
27.5lbs/7.5lbs/7.5lbs
x 25/10arm/15
x 25/12arm/15
x 25/15*arm/20

seated BB press ss BB upright row SS barbell front raise *slow neg
50lbs/50lbs/20lbs
x 12/10/8
x 12/10/8
x 15/12/10

holy shit I don’t know
um
lean away one arm cable lateal raise SS straight arm lateral raise w/hold at the top SS lean away DB raise
1st pin/5lbs/5lbs
x 10arm/10/15arm
x 10arm/10/15arm
x 10arm/10/15arm

seated lateral raise machine
20lbs x 15
40lbs x 10
20lbs x 15

behind the neck press smith machine
10lbs per side
2 x 10

10 & 2 raises rest/pause set
7.5lbs
x 12, 11, 10, 9, 8

facepulls drop set
x 10
x 10
x 10
x 10
x 25

OMG IS THAT ALL ?!?!!
Maybe there was a whole nother hours worth of shit in there, who knows
LOST MA MIND

SO:
thinkings last night:

Say someone is completely frozen solid in ice.
Not literally
Frozen deep in the thickest ice imaginable, but you know they’re in there because you can see them, just barely. You can’t touch them, can’t really get through to them.
But everyday you try
You go over there with your ice pick and you get ready to go to work your butt off because it matters to you.
Now somedays it hurts, you might get an ice chip in your eye or your arm starts to feel incredibly sore, and it feels as though all your hard work is going towards nothing. Because who knows what would happen if you ever actually got them out of there. They might thank you and be on their way and not even give you a second glance. Hell, they might not even be able to be set free. Locked in their self-made icy dungeon for the rest of time.
But maybe not
Maybe as you chip away at them the ice becomes thinner and thinner, shit starts to melt, and they become warm again. Like they used to be when you first knew them, and then things would all be good again.
And you feel as though you owe it to yourself to at least try, because trying makes you feel accomplished.
Giving up makes you feel dead inside
Because even if there’s only a 3% chance that it will all work out for the better in the end, that tiny glimpse of hope gives you the energy to chip away endlessly, day in, day out.

I don’t think I have a point again, but it all makes sense to me.
I think anyway.
BYE

1031

Uhhh

leg day- hamstring focus

95lbs x 8
115lbs x 8
135lbs x 8
155lbs x 8
165lbs x 8
170lbs x 2 sets of 8

5 second paused squats
145lbs x 2 sets of 5
165lbs x 3
170lbs x 3
175lbs x 2

barbell hip thrusts
135lbs x 8
185lbs x 5
205lbs x 5
215lbs x 5
230lbs x 5
2 drop sets
185lbs x 10
135lbs x 25

seated leg curls
65lbs
x 8 *slow neg + 8 normal + 8 partials
x 8 *slow neg + 8 normal + 8 partials
x 8 *slow neg + 8 normal + 8 partials

Leg spreader
100lbs x 15
160lbs x 6 + 4 (extended set)
100lbs x 15

sorta sanding single leg curl
rest pause sets
30lbs
x 12, 11, 10, 9, 8 **leg

RDL
95lbs x 10
105lbs x 2 sets of 8

K awesome.

I’m pretty sure it was as recent as November that I was struggling for 170 x 1 and today I did 2 sets of 8 without a single rep being ugly.
I don’t want to jinx it by saying this, but I think I’m going to be able to squat two plates someday, and that’s been a big dream of mine for as long as I can remember.

So I have discussed this with Gabe and he would be interested/willing to film and help direct a my first rap music video .
Now, the main problem is that I am not certain if either of us will be able to figure out how to edit shit on youtube, and I really want it to be of the highest quality, so that might be a glitch.
I want scenes shot at my place, my parents place, me hanging out the window of my Honda fit, and maybe in the street outside gabe’s school.
We’ll see what we can do this weekend I guess. We share the same vision.
I want my dogg to have a cameo

I’ll take you for a walk just up the street
There’s a very special pup I’d like ya’ll to meet
zoom in on snoop dogg
See highschool was rough, so I was stoned a lot
I received the gift of a dog, if I quit smoking pot
Introducing the snoop D O double G
You don’t wanna fuck with him, cause then you’ll answer to me

BOW WOWWOW special effects created around snoop, like a zoom in zoom out sort of thing
BYE

1032

back

deadlifts

135lbs x 8
185lbs x 6
205lbs x 6
215lbs x 6
225lbs x 2 sets of 6

deficit deadlifts

185lbs x 2 sets of 5
205lbs x 2 sets of 3
215lbs x 1 set of 1
225lbs x 1 sets of 1

super setted wide grip pull ups
x 4 sets of 6
x 2 sets of 3 1&1/2 reps
x 2 sets of 5

t-bar row

bar +++
50lbs x 12
75lbs x 10
80lbs x 2 sets of 10
1 drop set
50lbs x 22

wide D handle lat pull down super etted wide straight arm pull down
70lbs/30lbs
x 20/15
x 20/15
x 20
drop set of straight arm pull down
35lbs x 15
30lbs x 15
25lbs x 40

cable D handle bi curl
rest pause set
2nd pin
x 12, 11, 10, 9, 8 + 8 partials **arm

ez bar cable curls
drop set
35lbs x 8
30lbs x 8
25lbs x 8
20lbs x 12

one arm DB row
40lbs x 10
50lbs x 2 sets of 8

incline DB curl
12.5lbs x 15
20lbs x 10
12.5lbs x 15

back ext.
x 20

pain and pleasure
pleasure and pain
was I born crazy
or am I going inSANE

See, I can’t help but rhyme 24/7
I got that thug shit runnin’ through my veins

Oh, I have been thinking about my diet a bit lately
I mean I have truly eaten the same breakfast, lunch, and supper for well over a year now

hot rice cereal for breakfast with protein powder
chicken breast with quinoa and peppers
bison patty with butternut squash for supper
protein shake before bed

It sounds good on paper, so I don’t see why I need to change it, but I feel like my muscles would be a lot more awesome if there was less fat over them
I guess most people would just like, eat slightly less to lose a bit of weight
But im hungry
lIke really hungry
so I don’t want to eat less
I want to lose fat, build muscle, and gain strength all without changing or altering ANYTHING food wise

…

BYE

1033

K shoulders

omg I don’t know if I have the energy to type this out

Wheeewfffff uhggggggg x’s 20

K, K !

Cable station bent over one arm rear delt fly SS rear DB fly
5lbs/10lbs
x 10arm/20
x 10arm/20
x 10*arm/20

One arm lean away lateral raise SS cable upright row
15lbs/30lbs
x 10arm/15
x 10arm/15
x 10arm/15
x 10arm//
drop set upright row
30lbs x 15
25lbs x 15
20lbs x 20

Facepulls SS front raise ropey cable pull through
30lbs/10lbs
x 25/12
x 25/12
x 25/15

seated DB press
25lbs x 15
32.5lbs x 7 + 3 (extended)
25lbs x 10 + 5 (extended)
drop sets
20lbs x 12
15lbs x 12
12.5lbs x 12
I was so done I could not for the life of me get 15 in any of those sets #pissedoff

plate raise SS 10 & 2 raises SS DB front raise
25lbs/10lbs/15lbs
x 15/10/8arm
x 15/10/8arm
x 15/12/10*arm

hammer strength shoulder press
50lbs
x 8
x 8
x 8
1 drop set
30lbs
x 20

reverse pec deck SS bent arm lateral raise machine
40lbs/25lbs
x 15/20
x 15/20
x 15/20
*tried to hold for a sec on each rep of reverse pec deck

seated db lateral raise/ seated BB press
12.5lbs/40lbs
x 10/15
x 10/15
drop set seated lateral raise
12.5lbs x 10
7.5lbs x 10
5lbs x 15 I think ?!

lateral raise thing where I hold one DB and do lateral raises on the other arm
so like
5lbs
x 5, 4, 3, 2, 1 **arm + 10 both arms same time w/holds at the top

Maybe done.

I set my alarm for 3:29a so I could get to the gym the second the doors opened for shoulder day, and I woke up a few times during the night and my first thoughts were “OMG, hurry up alarm it’s shoulder day”
LOL
I don’t know many people who have to get up before 4am that eager for their alarms to go off

ISSUES, I GOTS EM

BYE

1034

Well, I went to the gym today folks! Whoda thunk it?!!

Squats

95lbs x 8
115lbs x 6
135lbs x 5
155lbs x 4
165lbs x 4
170lbs x 4
175lbs x 4
180lbs x 4
185lbs x 4

135lbs x 26

hack squat machine
45lbs per side x 12
55lbs per side x 10
65lbs per side x 10
70lbs per side x 10
45lbs per side x 10 1 and 1/2 reps

ass machine
110lbs x 12 + 12 partials *ass
130lbs x 10 + 10 partials *ass
150lbs x 8 *ass
170lbs x 6 **ass

leg ext.
100lbs x 8
115lbs x 8
130lbs x 6
145lbs x 3 + 2 + 2 (extended )
4 drop sets
85lbs x 8
70lbs x 8
55lbs x 10
40lbs x 12

seated leg press SS db squat
250lbs/25lbs
x 10/20
x 10/20
x 10/20

leg spreader
100lbs x 15
145lbs x 10
100lbs x 15

stability ball hip thrust x 50

K I have a suh-prize for ya’ll…

1035

I made a video!!

1036

Actually I made TWO videos!!!

1037

[quote]Spock81 wrote:

I made a video!![/quote]

Great form!

Nice Squat Ass too :wink:

1038

[quote]Spock81 wrote:

Actually I made TWO videos!!! [/quote]

This one doesn’t play in the US :frowning:

Sony Music Entertainment (SME) claims you have copyrighted music in it…

1039

hmm stupid shitty radio music.

I think I fixed it, can you check and let me know??

1040

i feel like you have this insane, otherworldly work ethic and obtuse (yet admirable) love for training/dieting that is so extreme it makes you not even feel pain when you squat 135 for gorillion reps. I feel like you legit had a smile on your face on the 26th rep.

/cower
/bronod