Woot woot!!!
How’s the body comp these days!?
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I was 235.6 today so not a ton of change, I need to get back into a deficit consistently again since I’ve been eating around 3k calories a day lately. Now that winter’s almost over I can’t use that excuse for my eating anymore lol, I’m still pretty happy with where I’m at though because this time last year I was closer to 250
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Bench was alright today, overhead pressing was tougher than usual
Close Grip Bench
235x8
230x8
225x8
220x8
215x8
210x8
Overhead Press
185x12
175x12
165x12
155x12
145x12
Close Grip Row
235x8
230x8
225x8
220x8
215x8
210x8
Yates Row
185x12
175x12
165x12
155x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
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Lifting felt pretty good today, I’m trying out a mid-bar position instead of continuing using low-bar because I feel like I can more consistently unrack evenly by feeling where the bar is on my traps
Squat
285x5
285x5
285x5
285x5
Pause Squat
245x8
245x8
245x8
245x8
Snatch Grip Rack Pulls
285x12
285x12
285x12
285x12
285x12
Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
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Deloaded upper body today because I still need more practice with the regular bench grip width
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
2 Likes
Squat
265x8
265x8
265x8
265x8
265x8
265x8
265x8
265x8
Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
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Slacking on logging but I’ve gotten all my lifting in
Thursday:
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
Friday:
Deadlift
285x5
285x5
285x5
285x5
285x5
Squat
245x12
245x12
245x12
245x12
245x12
245x12
245x12
245x12
Good Morning
245x12
245x12
245x12
245x12
245x12
245x12
245x12
245x12
+Abs, cardio
Today:
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
Sunday:
30 minutes cardio
Monday:
Squat
305x5
305x5
305x5
305x5
Pause Squat
265x8
265x8
265x8
265x8
Snatch Grip Rack Pulls
305x12
305x12
305x12
305x12
305x12
Good Morning
245x12
245x12
245x12
245x12
245x12
245x12
245x12
245x12
+Abs, cardio
Today:
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
Squats felt good on Monday but I’m probably going +10 each week for lower body from now on since I’m back in the 300s
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Yesterday:
Squat
285x8
285x8
285x8
285x8
285x8
285x8
285x8
285x8
Good Morning
245x12
245x12
245x12
245x12
245x12
245x12
245x12
245x12
+Abs, cardio
Today:
Bench
195x8
195x8
195x8
Close Grip Bench
175x12
175x12
175x12
Overhead Press
145x12
145x12
145x12
Barbell Row
195x8
195x8
195x8
Close Grip Row
175x12
175x12
175x12
Yates Row
145x12
145x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
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Deadlift
315x5
315x5
315x5
315x5
315x5
Squat
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
Good Morning
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
^I went lighter on these because I was fixing some form issues
+Abs, cardio
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