Squat
290x12
280x12
270x12
260x12
250x12
240x12
240x12
240x12
Snatch Grip Rack Pulls
290x12
290x12
290x12
290x12
290x12
Good Morning
240x12
240x12
240x12
240x12
225x12
225x12
225x12
225x12
+Abs, cardio
Pec was feeling off on warmups so I had to do overhead work today. Went pretty well
Overhead Press
205x14
^+2 rep PR, only truly locked out the last few reps but I was happy how this went
185x12
175x12
165x12
155x12
145x12
135x12
135x12
135x12
135x12
Behind the Neck Press
135x12
135x12
135x12
125x12
125x12
Yates Row
205x14
185x12
175x12
165x12
155x12
145x12
135x12
135x12
135x12
135x12
Barbell Shrug
135x12
135x12
135x12
125x12
125x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
Good Morning
200x12
200x12
200x12
200x12
200x12
200x12
200x12
200x12
200x12
200x12
+Abs, cardio
Close Grip Bench
185x12
185x12
185x12
185x12
185x12
Overhead Press
195x12
185x12
175x12
Behind the Neck Press
115x12
115x12
115x12
Close Grip Row
185x12
185x12
185x12
185x12
185x12
Yates Row
195x12
185x12
175x12
Barbell Shrug
115x12
115x12
115x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
290x12
Snatch Grip Deadlift
205x12
205x12
205x12
205x12
Squat
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
Good Morning
205x12
205x12
205x12
205x12
205x12
205x12
+Abs, cardio
Overhead Press
165x12
155x12
145x12
135x12
135x12
Close Grip Bench
190x12
180x12
170x12
170x12
170x12
Behind the Neck Press
135x12
135x12
135x12
Yates Row
165x12
155x12
145x12
135x12
135x12
Close Grip Row
190x12
180x12
170x12
170x12
170x12
Barbell Shrug
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
295x12
290x12
285x12
280x12
275x12
270x12
265x12
260x12
Snatch Grip Rack Pulls
295x12
295x12
295x12
295x12
295x12
Good Morning
245x12
245x12
245x12
245x12
245x12
245x12
245x12
245x12
+Abs, cardio
My diet so far today has been 2 beers and half a Poptart
Close Grip Bench
185x12
180x12
175x12
170x12
165x12
165x12
165x12
165x12
Overhead Press
155x20
150x20
145x20
140x20
Close Grip Row
185x12
180x12
175x12
170x12
165x12
165x12
165x12
165x12
Yates Row
155x20
150x20
145x20
140x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
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Squat
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Close Grip Bench
190x12
180x12
170x12
160x12
160x12
Overhead Press
155x12
155x12
155x12
Behind the Neck Press
125x12
125x12
125x12
Close Grip Row
190x12
180x12
170x12
160x12
160x12
Yates Row
155x12
155x12
155x12
Barbell Shrug
125x12
125x12
125x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
295x12
Snatch Grip Deadlift
210x12
210x12
210x12
210x12
Squat
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Overhead Press
170x12
165x12
160x12
155x12
150x12
Close Grip Bench
195x12
185x12
175x12
165x12
165x12
Behind the Neck Press
140x12
140x12
140x12
Yates Row
170x12
165x12
160x12
155x12
150x12
Close Grip Row
195x12
185x12
175x12
165x12
165x12
Barbell Shrug
140x12
140x12
140x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
300x12
295x12
290x12
285x12
280x12
275x12
270x12
265x12
Snatch Grip Rack Pulls
300x12
300x12
300x12
300x12
300x12
Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
Didn’t get much sleep last night, today still felt pretty good. Pec’s a bit off lately but I’m progressing on curls so I’ll take it
Close Grip Bench
190x12
185x12
180x12
175x12
170x12
165x12
165x12
165x12
Overhead Press
160x20
155x20
150x20
145x20
Close Grip Row
190x12
185x12
180x12
175x12
170x12
165x12
165x12
165x12
Yates Row
160x20
155x20
150x20
145x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
Good Morning
190x12
190x12
190x12
190x12
190x12
190x12
190x12
190x12
190x12
190x12
+Abs, cardio
Checked my form on my good mornings because I’ve been feeling uneven on leg days lately. I have realized I’ve been setting my arms wrong and that’s been causing these exercises to lean towards the right side, which obviously I’m not happy about. Need to figure out the cause and how to fix this
Close Grip Bench
195x12
195x12
195x12
195x12
195x12
Overhead Press
160x12
160x12
160x12
Behind the Neck Press
130x12
130x12
130x12
Close Grip Row
195x12
195x12
195x12
195x12
195x12
Yates Row
160x12
160x12
160x12
Barbell Shrug
130x12
130x12
130x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Still figuring out how to unfuck my squat form. Pretty frustrating but I’m gonna check my form every set until it’s fixed. Everything else today was pretty good
Deadlift
300x12
Snatch Grip Deadlift
215x12
215x12
215x12
215x12
Squat
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
Good Morning
190x12
190x12
190x12
135x12
135x12
135x12
+Abs, cardio
Can’t squat properly without being able to see myself so I’m getting a mirror for my home gym soon. Today I focused more on rack pulls
Squat
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
Snatch Grip Rack Pulls
305x12
305x12
305x12
305x12
305x12
295x12
295x12
Double Overhand Rack Pulls
315x12
315x12
315x12
305x12
295x12
285x12
275x12
+Abs, cardio
Just getting caught up and wanted to say this gave me hope. My numbers aren’t close to yours, but my diet apparently is 
just waiting on those gainzz
1 Like
Lmao yeah, not exactly the cleanest diet that day but I was hanging out with a friend I hadn’t seen for a while so the beers were worth their calories haha
1 Like