Interesting, I’ll have to try it out. I don’t think I’ve ever used something that promotes a pump so I was just wondering. I do know I really like the stimulant feeling though so that’s good for me lol
Squat
305x5
305x5
305x5
305x5
Pause Squat
265x8
265x8
265x8
265x8
Snatch Grip Rack Pulls
305x12
305x12
305x12
305x12
305x12
Good Morning
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
+Abs, cardio
1 Like
(Thought that I had posted this last night but it was still a draft)
Deloaded today because I was getting a bit of tendonitis, arm felt okay today but I didn’t want to push it
Bench
205x5
205x5
205x5
Close Grip Bench
185x8
185x8
185x8
185x8
Overhead Press
135x12
135x12
135x12
Barbell Row
205x5
205x5
205x5
Close Grip Row
185x8
185x8
185x8
185x8
Yates Row
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Squat
255x8
255x8
255x8
255x8
255x8
255x8
255x8
255x8
Good Morning
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
+Abs, cardio
1 Like
Bench
185x8
185x8
185x8
Close Grip Bench
165x12
165x12
165x12
Overhead Press
135x12
135x12
135x12
Barbell Row
185x8
185x8
185x8
Close Grip Row
165x12
165x12
165x12
Yates Row
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Deadlift
305x5
305x5
305x5
305x5
305x5
Squat
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
Good Morning
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
+Abs, cardio
Deadlifts are feeling good technique wise even if I’m super weak right now, I learned a lot from deadlift_panda on Instagram and now I’m starting my pulls with a hip hinge. I used to just muscle my way through all of the sets lol
2 Likes
Close Grip Bench
185x8
185x8
185x8
185x8
185x8
185x8
Overhead Press
135x12
135x12
135x12
135x12
135x12
Close Grip Row
185x8
185x8
185x8
185x8
185x8
185x8
Yates Row
135x12
135x12
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
2 Likes
Had a long day yesterday so I didn’t do the planned cardio and wasn’t in a great place going into today’s session. Weights still moved alright but I had to drop them a little as I went through the sets
Squat
315x5
315x5
305x5
295x5
Pause Squat
275x8
265x8
255x8
245x8
Snatch Grip Rack Pulls
315x12
305x12
295x12
285x12
275x12
Good Morning
245x12
235x12
225x12
215x12
205x12
195x12
185x12
185x12
+Abs, cardio
2 Likes
Bench
215x5
215x5
215x5
Close Grip Bench
195x8
195x8
195x8
195x8
Overhead Press
145x12
145x12
145x12
Barbell Row
215x5
215x5
215x5
Close Grip Row
195x8
195x8
195x8
195x8
Yates Row
145x12
145x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
2 Likes
Squat
265x8
265x8
265x8
265x8
265x8
265x8
265x8
265x8
Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
Felt pretty good today, both of the main movements felt fluid enough so I think I’ve gotten used to the new rep ranges
2 Likes
Bench
195x8
195x8
185x8
^Pec was feeling raw after these so I took close grip bench a lot lighter
Close Grip Bench
115x12
115x12
115x12
Overhead Press
145x12
145x12
145x12
Barbell Row
195x8
195x8
185x8
Close Grip Row
115x12
115x12
115x12
Yates Row
145x12
145x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Deadlift
315x5
315x5
315x5
315x5
315x5
Squat
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
Took me a while to get into the groove on deadlifts but squats and good mornings felt pretty good
1 Like
Close Grip Bench
195x8
195x8
195x8
195x8
195x8
195x8
Overhead Press
145x12
145x12
145x12
145x12
145x12
Close Grip Row
195x8
195x8
195x8
195x8
195x8
195x8
Yates Row
145x12
145x12
145x12
145x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pec felt close to normal today which I’m grateful for, I’m glad I kept myself in check on Thursday.
I’m weighing in at the high 230s lately (~235-238 this week), my “goal” for the holidays was to not go over 240 so there’s a small victory there even though I technically should’ve kept cutting. I was definitely drinking a lot more than I usually do but I’m cutting way back on that now. I’ve also recommitted to eating at a deficit since the holidays are over now so I’ll be posting the progress in here as I go.
3 Likes
Felt pretty good today, had some good energy going into and throughout the session
Squat
325x5
325x5
325x5
325x5
Pause Squat
285x8
285x8
285x8
285x8
Snatch Grip Rack Pulls
325x12
325x12
325x12
325x12
325x12
Good Morning
255x12
255x12
255x12
255x12
255x12
255x12
255x12
255x12
+Abs, cardio
2 Likes
Bench
225x5
220x5
215x5
Close Grip Bench
205x8
205x8
205x8
205x8
Overhead Press
155x12
155x12
155x12
Barbell Row
225x5
220x5
215x5
Close Grip Row
205x8
205x8
205x8
205x8
Yates Row
155x12
155x12
155x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Forgot to mention yesterday that I missed training on Tuesday so I’m moving the rest of this week’s lifting forward one day like usual. Today was pretty good but my left hamstring or inner thigh was feeling off during the first few squat work sets so I lowered the weight a little. Good mornings felt pretty good, though
Squat
275x8
275x8
265x8
265x8
255x8
255x8
245x8
245x8
Good Morning
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
+Abs, cardio
1 Like
Bench
205x8
205x8
205x8
Close Grip Bench
175x12
175x12
175x12
Overhead Press
155x12
155x12
155x12
Barbell Row
205x8
205x8
205x8
Close Grip Row
175x12
175x12
175x12
Yates Row
155x12
155x12
155x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Reagitated the hamstring problem I was having since I went bowling today, frustrating to deal with so I messed around with 135 today
Deadlift
135x12
135x12
135x12
Squat
135x12
135x12
135x12
135x12
135x12
Good Morning
135x12
135x12
135x12
135x12
135x12
+Abs, cardio
1 Like
sorry to read that. best wishes
1 Like
Thanks ejones, hope you’re doing well. Today my hamstring felt a lot better just doing normal daily activities but when I was starting to deadlift Saturday I could feel I was pushing it. I’m gonna see how warmups feel tomorrow on squats before I decide whether to take my normal weights or keep them lighter so we’ll see how it goes
2 Likes