How much weight in plates do you have
I have 135lbs in plates
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Great short workout today
Bench press:
170lbs x4
3 sets of 3 with 190lbs
2 sets of 6 with 160lbs
The unrack and rerack get pretty sketchy with dumbbells hanging for bench. Benching some decent weight again felt so great
Superset:
Very high incline bench (trying not to arch) 3x8 with 90lbs
Hammer curl: 3x15 with 20lbs
Superset:
Barbell row: 3x10 with 135lbs
Db Overhead tricep extension: 3x12 with 20lbs
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Good workout today.
Front squat: 3x10 with 160lbs
Superset:
Deadlift: 3x8 with 170lbs and purple band
Zottman curls: 3x20 with 15lbs
Back squat: 3x10 with 160lbs and hip circle
Giant set:
Barbell row: 3x8 70lbs with black band (focusing on strict form)
Shrugs: 70lbs with black band
Split squats: 3x15 with 20lbs
Superset:
Fat Grip Barbell curl: 3x8 with 70lbs
Overhead tricep extension: 3x12 with 20lbs
I made a real effort to keep rest times down. Also, I think Iāve decided to lose around 10lbs from 170 to 160. Iāve never (intentionally) cut before, so this might be interesting.
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Why so? Just for the heck of?
Basically. The reason Iāve never cut before is that I want to keep gaining strength as quickly as possible, but I really canāt gain any strength now. It would be nice to get a bit leaner
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Makes sense. Maybe try a 5 lbs weight cut first and see how it feels before totally committing to a 10 lbs cut?
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Leanness is just a socio-cultural construct. Love yourself. Big is beautiful.
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Thatās probably a good idea. 10lbs isnāt set in stone
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Good workout yesterday
Superset:
Front squat: 3x8 with 150lbs
Bent over fly: 3x15 with 15lbs
Squat with hip circle: 3x10 with 190lbs
Superset:
Deficit Romanian Deadlift: 3x10 with 130lbs and purple band
Curl: 3x25 with 15lbs
Superset:
Single leg deadlift: 3x10 with 70lbs
Overhead tricep extension: 3x12 with 20lbs
Superset:
Barbell row: 3x8 with 80lbs and black band
Shrug: 3x15 with 80lbs and black band
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Great workout today:
Superset with 1 minute rest:
Bench press: 5x5 with 130lbs and purple band
Hammer curl: 5x20 with 20lbs
Superset with 1 minute rest:
Seated Overhead press: 3x8 with 90lbs
Bent over rear delt fly: 3x15 with 15lbs
Superset with 1 minute rest:
Close grip Incline bench: 3x8 with 120lbs
Lateral raise: 3x12 with 15lbs
I needed to rack it and rest for 15 seconds after rep 5 and 7 on the last set. Iām happy with how hard this got.
Superset with 1 minute rest:
Skullcrusher: 3x10 with 70lbs
Band dislocations: 3x30 one side of red band
Pendlay row: 1 minute between sets
3x10 with 110lbs
I kept these rows very strict with a slow negative
When I say superset with 1 minute rest, I mean I did the first exercise, then the second one immediately, then rested a minute before repeating.
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Do high rep constant tension pause squats brah
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That sounds painful. All my back squats have been slow tempo and paused but usually not constant tension. Iāll give those a go one of these days
Good workout today:
Constant tension pause Squat with 1:30 rest
3x10 with 190lbs
This really started to burn towards the end. Thanks @guineapig
Front squat with 2:00 rest
3x8 with 160lbs
Single leg deadlift:
3x8 with 70lbs
Superset: 1 minute rest
Pendlay row: 3x8 with 110lbs
Stiff legged deadlift: 3x10 with 110lbs
The short rest between squats was really hard on my lungs
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I really enjoyed todayās workout
Bench press:
160lbs x10
155lbs x10
150lbs x10
Incline bench:
2x10 with 120lbs
110lbs x10
Barbell row: (very strict)
3x10 with 110lbs
Superset:
Bench fly:
3x10 with 20lbs and red band
Curls: 3x15 with 20lbs
Itās definitely been at least a year and a half since Iāve done flys, I figured Iād start off easy.
Tricep pushdown: 3x10 with purple band
Iāve gotten weaker. Iām going to build back up
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Pretty good workout today, not the best though.
Pause constant tension squats: 1:30 rest
4x10 with 190lbs
Front squat with 2:00 rest
3x10 with 165lbs
The short rest front squats are very difficult for me. I know I should work on it (2:00 isnāt short for lots of people, especially those around my size)
I was super drained after the short rest squatting
Tempo stiff legged deficit deadlift with Purple band around my neck:
2x10 with 120lbs
Single legged deficit deadlift:
2x10 with 70lbs
Good workout today
Speed bench:
3x3 with 130lbs and purple band
Incline Dumbbell fly:
3x10 with 20lbs and black band
Fat Barbell curl:
3x10 with 75lbs
Banded push-up:
3x10 with purple band
Such a great workout today. I did it in 2 parts with a couple hours in between
Squat: 5x10 with 190lbs 1:30 rest
Front squat: 3x5 with 180lbs
After squats and front squats I always feel super drained. I decided to finish my workout later. Turned out to be a great idea
Deadlift:
4x5
1x8
I did this with 150lbs bar weight, a green band around my neck, a purple band on the bar, and wearing a dip belt with 10lbs on it. Undoubtably the weirdest deadlift setup Iāve ever seen. Iām so happy doing this whole setup made it challenging for sets of 5. Doing (sort of) heavy deadlifts again felt so amazing
Y so positive bro. Be negative like the rest of us
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