Yesterday- skipped overhead pressing yesterday to rest my shoulder. I was able to continue with my conditioning though.
4 sprints 4 suicides
Rowing 3x3:30 this was terrible
KB swings 50lbs 3x30
Today- pushed a prowler a bunch. Not worth noting weights and distance because I don’t plan on doing these consistently. Just happened to train in a facility with a sled today so took advantage.
Week 5 day 1
Chin-ups
Me+85lbs 3x2
Neutral grip chin-ups
Me+75lbs 3x2
Pull-ups
Me+60lbs 3x3
No Facepulls. These bothered my shoulder last week
KB Swings 52lbs 4x30
4 sprints. Decided to break up my sprinting into 3 days this week so will do suicides on Wednesday after my squat/deadlift day.
Shoulder is starting to feel better. Should be good to bench tomorrow.
Sigh. Shoulder still hurting so no benching. Added in a bit more conditioning work
KB swings 50lbs 4x30, 60lbs 5x10
Rowing 5x1 minute, 4x30 seconds
Week 5 day 3
Front squats
205lbs 3x3
Deadlifts
350lbs 3x2
4 suicides
Yesterday:
KB swings 50lbs 4x30
Rowing 3x4 minutes
KB swings 60lbs 6x10
Today
Day 2 sprints
4 sprints 5 suicides
KB swings 52lbs 4x30
Week 6 day 1
Weighted chin-ups
Me+85lbs 2x3, 1x2 couldn’t get my chin over the bar on the 3rd rep
Weighted Neutral grip chin-ups
Me+80lbs 3x2
Weighted pull-ups
Me+65lbs 3x3
KB swings 50lbs 4x35 wow these are really hard. Grip was fried by the end
Day 1 sprints
5 sprints 4 suicides
Ended the last week of my phase with a bad deadlift and front squat day and some sprints. Baseball is in full swing so I heaving been posting recently. I’ve lifted about 5-6 times since my last post and I’ll do my best to keep misting my workouts. I have a day off today so I’ll be front squatting. Will post my lift later today.
Macros at
185 pro
460 carbs
65 fat
40 fiber
Legs were shot and no squat rack available and my shoulder was feeling alright
Bench (touch and go)
180 5x4
Paused bench
160 5x5
Skull crushers
70lbs 4x8
Face pulls/ rear delt raises
Weighted Chinups
Me+35lbs 5x5
Neutral grip wide/ fat grip Chinups
Me+25 4x5, 1x4
Barbell curls
55lbs 4x8
Facepulls 4x12
Rear delt raises 4x12
Chin-up grip hanging leg raises
2x9, 1x8
Tuesday’s lifting
Paused incline press
115lbs 4x8
Tricep pushdowns
4x12
Overhead rope extensions
4x12
Facepulls
3x15
Lateral raises
15lbs 3x12, 1x10
Rear delt raises
15lbs 3x10
Rocky 4s
2x10, 1x8
Today’s lifting
Lat pull downs
4x8
Facepulls
3x20
Barbell curls
45lbs 4x12
Hammer curls
20lbs 2x12, 2x11
Reverse curls
4x12
Rear delt raises
6lbs 3x20
Just for the record: I’ve been hitting squats and deadlifts during team lifts that I haven’t been posting here. About to do my main pressing day.
Paused bench
170lbs
5x4
Overhead press
110lbs 1x5 realized this was too heavy for my planned 5x5
100lbs 4x5
Skull crushers
75lbs 4x8
Facepulls 3x15
Rear delt raises
12lbs 3x15
Weighted leg raises
+10lbs 1x12, 1x11,1x10
Weighted Chinups
me +35lbs 5x6
neutral wide/ fat grip chinups
me +25lbs 5x5
Barbell Curls
+60lbs
1x8, 3x6
Facepulls
4x12
Rear delt raises
15lbs 1x12, 3x11
Chinup Grip hanging leg raises
1x10, 2x9
Paused incline bench
120lbs
2x8, 1x7, 1x5- I took 1 minute rest periods instead if 1:30 so I think that’s why I got fewer reps than planned
Rope tricep pushdowns
4x12
Rope overhead extensions
2x12, 2x11
Facepulls
3x15
Lateral raises
15lbs 4x12
Rear delt raises
20lbs
1x10, 1x9, 1x8
Rocky 4s
1x12, 1x9, 1x8
Lat pull downs
4x8
Facepulls
3x15
Barbell curls
50lbs
4x12
Hammer curls
20lbs 4x12
Reverse curls
1x12, 3x10
Rear delt raises
8lbs 3x20
Weighted leg raises
+10lbs 1x15, 2x10
Down in Atlanta for a 3 games series so no lifting this weekend. Got my first college appearance yesterday so I’m glad the initial nerves are out of the way. 2 games today
Flight cancelled so staying overnight. Taking the long bus trip tomorrow. Got a lift in the hotel gym.
Paused Db bench
45lbs 4x12
Rope pushdowns 4x12
Rope overhead extensions 4x12
Facepulls 3x15
Lateral raises 17.5lbs 4x12 going to do sets of 15 next week
Rear delt raises 20lbs 3x10
Rocky 4s 1x15, 1x13, 1x10
Still stuck here lol
Hotel workout
Chinups
3x8, 1x6
Facepulls
3x15
Db curls
25lbs
4x12
Hammer curls
22.5
2x12, 2x10
Incline curls
15lbs 4x12
Rear delt raises
10lbs
3x20
Workout number 2 of the day (not much to do)
Shit load of pull-ups/ Chinups
Bulgarian split squats
50lbs 5x10
Single leg RDL’s
45lbs 5x10