Chest…
Bench
135x13
165x3
165x3
165x3
My bench numbers are up, I believe it’s due to the pre and post workout creatine I have started taking.
Pushups with 25 on back
3x, 1x of bodyweight pushups
Pullovers
40x15
40x15
40x15
Rope Cable Pressdowns
1x drop set
Deadlifts
240x3
240x3
240x3
Pullups
BW x 5
BW x 4
BW x 3
Cable Rows
3 sets with triangle handle 110
Push Press
100x3
100x3
100x3
Got these strong, I will attempt 105 next workout.
Biceps
Fat Bar Curls
3 sets w/ 65
DB curls
3 sets w/ 30
Seated Cable Curls
2 drop sets w/ 40 lbs.
Worked hard this weekend, so I took 2 days off. Got back on track today.
Squats
135x10
185x5
215x3
215x3
215x3
Fat bar curls
65x20
75x13
75x10
DB curls
3 sets with 30’s
Cable curls
Note: I decided against doing Thib’s bicep routine because I felt I would be better off accruing basic mass before starting something like that.
Awful, awful workout.
An attempted chest day…
Benching…tried getting 170 for 3, totally got pinned after 2 reps…Moved down to 165, got pinned after 2… No clue what happened to me…
Probably due to lack of sleep due to the triple OT Stanley Cup Game 5 I watched, or the fact I skipped breakfast for extra help and had 2 tests…who knows…
I also did pushups and pressdowns…I’m taking tomorrow off.
hows the creatine working out?
I did a loading phase about 2 weeks ago, and now I’m just taking 5 grams both pre and post workout…I feel as my strength is the same, but my muscle endurance is far better. Also, water intake has been more vital then ever…I’m taking in over a gallon a day.
I stopped 3x3, I was starting to stall and adjust to it, and I flat out got bored. I’m going to do a month of Shotgun Training.
Today started it off.
Chinups
8x4
Squats (Did these really deep, trying to feel legs as much as possible.)
135x4
175x4
175x4
175x4
185x4
185x4
185x4
185x4
Bent over rows
8x4 using 115
Felt good, I enjoyed it. I’ll have the rest of the info tomorrow.
Friday
I did dips and biceps, it was the troubleshooting workout. Im not even gonna list it.
Saturday
(It says you have to take a day off, but I didn’t get a game at the course, so I needed to burn some energy)
Deadlifts
135x10
175x4
185x4
185x4
185x4
205x4
205x4
215x4
215x4
Bench
135x12
145x4
145x4
150x4
150x4
155x4
155x4
160x4
160x4
Triangle handle Barbell Rows
8x4 with 2 plates
Flies
3 sets w/ 25’s, 12 reps
30x10
Did this Monday, forgot to list it.
Military Presses
Single Arm Side Laterals
Rear Laterals
Pushdowns Drop Set
Biceps
I totally forgot all of this which was stupid on my behalf, but whatever it’s in the past and it was a good workout.
Yesterday’s workout
Chins
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx3
Squats
135x4
155x4
175x4
175x4
185x4
185x4
185x4
185x4
Rows
115x4
115x4
115x4
115x4
125x4
125x4
125x4
125x4
Dips
BWx10
BWx8
BWx7
Tricep extensions
3 sets per arm with 20s
Pressdowns
Ez bar curls
55x20
55x16
55x11
Incline curls
30x11
30x9
25x20
Preacher reverse curl
45x8
45x6
45x6
not too sure about the speed of your chinups, but you should either be doing more reps or adding some weight. you were doing 10 a couple weeks ago. i dont think sets of 3 with your 10 rep max is gonna help much.
would you do 10 sets of 3 pushups with a 10 lb plate for your chest day?
I was following the layout of the plan, but I get what youre saying. Should I move up reps or should I use the belt and a 25 and still go 4 reps?
depends on what your doing. if you want to stay in the low rep brackets then add weight. if you feel youd rather go with higher reps then opt with that.
your kinda in the “in between stage”. basically, adding weight or upping reps will help either way. if you could only do 3 chins id say to up the reps. if you could do 15 chins then id say add weight. your on the “in between” so either one will work.
generally speaking, dont add weight until your comfortable doing 10+ reps.
I’ve fallen so behind due to baseball and other shit. I’ve pitched a bunch of bullpens and been to the cages almost daily. My season starts Tuesday.
This is the workout I did 4 days ago
Deadlifts
135x10
175x4
185x4
185x4
205x4
205x4
215x4
215x4
215x4
Bench
135x12
145x4
145x4
150x4
150x4
155x4
155x4
160x4
160x4
Rows
8 sets with 125 x4
get to the gym
whats your baseball schedule look like?
I have had the burden of getting raped in the ass by my baseball schedule. 2 doubleheaders and a single game in the past week. As a pitcher, I can’t be sore for the next day’s game, so I can’t workout the day before. Obviously I can’t workout the day of the game, and the day after my shoulder/back are sore, so I can’t lift. In no way am I making excuses, I am just stating why I am going to change things up.
I am stopping Shotgun Training, as much as it dissapoints me to do so. I am going to do 5x5 during baseball. This way, I can do legs right after pitching, and let my shoulder rest. Then, Il do back, then a chest day. This way, I’ll never be sore for a game, or overwork my shoulder. I’m going to do legs tomorrow.
Got a break in the baseball sched, which is nice.
Yesterday’s workout
20 Chins (long time since I did them, took me 3 sets)
Deadlifts
210x5
Lunges w/ 30s
7 reps a leg
3 sets
Today’s workout
Dips
BWx10
BWx8
BWx7
Bench
145x5 (shoulder pain on these??)
Decided to use the flye machine due to shoulder irritation,
4 sets of 12 w/ 90
Pressdown drop set
Barbell curl’
55x10
55x10
55x10
Incline curls
20x12
20x12
20x12
Reverse curls
3 sets of 10 w/ 40