9/19/13
Bench deload today. Shoulder was okay but not 100%
Bench
135X5
155X5
185X5
Dumbell Bench
55X5X10
Skulls SS w/ Tricep Pushdowns
3x12
Barbell Rows
135X4X8
Pull Up SS Pushup SS Hang Leg Raise
3Xmax
Solid workout. went for a nice pump after my bench sets. Shoulder wasnt a problem today. Constant stretching for shoulders and chest. Next week cant come soon enough. Stay tuned my friends
9/20/13
Went into this ready to work on my speed and form on my deads. Shoulder didnt really affect me.
Deload daeds
135X2X5 maximum speed
205X5 good speed
245X5 good speed
275X5 good speed
Front squats Clean grip
135X5X10
Dumbbell Rows
85X2X10
95X2X10
Barbell Curls
85X4X10
Preacher Curls
65X3X10
Not a bad workout today. Didnt want to over due it cause I want my shoulder to be fresh for next weeks overhead press. I will aslo be adding a sprinting program to my regimine because i want to train my athleticism as well as my strength. Go eat and have a beer or 3. Its friday bitches!
9/23/13
1st wave of 5/3/1 starting again this week. its gonna be a good month.
OHP
95X5
115X5
125X5
Didnt want to push it past my limit because my shoulder is still not 100
Dumbell press
45X5X10
Starting these light and moving up as shoulder gets stroinger
Pull ups
5X10
Face pulls SS Lateral Raises
3X12
Tricep pushdown
170X4X10
Decline crunches w/ 10lb plate behind head
4X8
These are great
Hanging leg raises
4X10
great workout today. Im about eat and grow and shit. im in a great spot mentally and this month is gonna be my bitch. Stay tuned
9/24/13
Squat day. Its always a good day to squat.
Squat
210x5
245x5
275x7
Lunges
45x2x12
60x2x12
these were dumbells per hand
RDL
45x3x12
Sprints
and abs
Overall not bad. After my last set of squats my lower back was fried so i laid off the volume today. get it in get out.
9/26/13
Bench
175x5
195x5
205x5
May have loaded aggressively but i got the last rep up
Incline press
135x2x10
shoulder felt funny so i stopped and did dumbells 60x4x10
Bent over barbell rows
135x5x10
Pullups ss tricep pushdowns ss hanging leg raises ss back extensions
4x10 for first three exercises and 4x20 on last exercise
overall good ass workout. felt really good through the whole thing and really in the zone. time to eat and come back tommorow to pick some shit up off the ground. stay tuned