Stats:
Height: 5’10"
Weight: 180
BF%: 17%
Bench: 210
Goals in order of importance:
Sub: 4.7 40
Weight: 200
BF%: Sub 14%
Bench: 270+
Currently in season so training will suffer. Season ends in 4 weeks so training will be full throttle starting then. For now doing Ed coan bench. Just finished the second 10’s week.
Last workout looked something like this:
Bench:
45x10
65x5
95x5
115x3
140x2x10
Close Grip:
120x2x10
Incline:
110x2x10
Some flies and extensions(need to better organize assisstance).
Sandy fucked up my lifting cuz gym was closed.Today got in a light upperbody workout.
Seated military press
Warmup
85x10,10,8
Wide grip bench
115x3x10
DB shrugs
Work up to 90x10
Neck work
Overall nice workout to get into the groove again
Back
DB pullover:
Warmup sets
55x3x10
Close grip pulldown:
160x5,4,4
DB row (semistrict):
65x3x10
Seated Row:
100x3x10
Definitely want to add to this.
Back
DB Pullover
65x3x10
close grip pulldown
160x6,6,5
DB Row
65x3x10
Seated row
100x3x10
light bench
military press
85x10
90x10,8
wide grip bench
125x3x10
some other shit
Bench
160x2x8
Close grip
140x2x8
Incline
130x2x8
(second set some random guy came and helped out of nowhere.whatever doesnt matter now.)
Notes: Going into this workout I felt like absolute shit but went and did what I had to anyway. proud of that
Back
DB Pullover
65x3x10
Close Grip Pulldown
160x8,6,7(used straps)
DB row
65x3x10
Seated Row
100x3x10
EZ Bar curls
Some weightx3x10 with a dropset at end
Hammer curls
17.5x3x10(was fried after dropset)
Light Bench and shoulders
Seated military press
90x10
95x10,9
Wide Grip Bench (Thumb on ring)
125x10
130x2x10
Cable flies
Some weightx3x10
Lateral raises
12.5x3x10
Rear delt machine
Some weightx3x15
Upright Rows
50x3x10
Nice workout weight is going up constantly
Bench
Work up to 170x2x5
Close grip
150x2x5
Incline Bench
140x2x5
Flies
Extensions
Benching felt heavy need to man the fuck up and eat more
Back
Exact same back workout as before except close grip pulldowns were 140x2xtired
Biceps was:
Hammer curls
25sx2x10
Crossbody hammer curls
25sx2x10
Barbell curls(in squat rack)
45x10
55x8
65x8
55xtired
45xtired
Finished woth some preacher curls
I suck at updating.
Had 3 workouts (light bench,bench,back)
Had a 4th today
Light bench(shoulders)
Seated military press
95x10
100x2x10
Flat bench was taken so did high incline DB Press instead
High Incline DB Press
40sx3x10
Machine Flies
100x3x10
Lateral raises
15sx3x10
Machine lateral raises
50x2x10
Legs kinda
Cleans
135x3x10
Deadlifts (wanted to max to see where I was at)
Hit an ugly 365
Tried some single leg and doubl leg squats but wasnt felling it so shut it down.