Makes sense, makes sense…If I can’t fix this stability thing, I might have to give that a try. Thanks pwn
5 October 2021
Squat + paused squat FSL
160 x 5
185 x 5
210 x 10
160 x 5
160 x 5
Bench
95 x 5
105 x 5
120 x 8
Unilateral cable row 50 lbs x 10 x 3 sets
Dips +10 lbs, 10, 10, 7
Lat pulldowns 42.5 x 10 x 3 sets
Hammer curls 20 lbs x 8 x 3 sets
Ab wheel 8 x 3
Pull up bar finally arrived last night. Decided to still get one so I can still get pull ups done at home and do something else when I’m in the gym
5 x 2 sets AM
5 x 2 sets PM
Just focusing on increasing ROM for now
Pull ups
9
10
Been doing these almost everyday since I got the pull up bar. ROM is definitely better. I still don’t do all reps dead hang, but it’s waaaay lower than before, like close to dead hang already.
21 October 2021
Sumo
195 x 5
225 x 5
255 x 8
OHP
70 x 5
80 x 5
90 x 7
70 x 5 x 3
Side laterals
20 lbs x 10 + 10 lbs x 10, 4 sets
Face pulls
35 x 10 + 25 x 10 + 15 x 10, 3 sets
Rear delt cable flyes
70 x 10 x 3 sets
Ab wheel 10 x 3 sets
Stationary bike, 10 minutes
Trying to get some cardio in since my resting HR is always 80 to 90 and I don’t know why. Not sure if the bike was a good idea. Felt my HR going up but didn’t feel short of breath like I do with my measly jogs. Rather than feeling short of breath, felt like I was gonna get calf cramps
Big Whang deadlifts
??? How??? I barely do cardio and my rhr is consistently below 50
I really don’t know. I walk a mile going to work and back everyday, and that’s not including the amount of walking I do while at work. My thyroid is fine too, so really not sure.
Barely do cardio? oh please… lol
26 October 2021
Squat
175 x 3
200 x 3
225 x 6
I kinda felt anxious I wasn’t going to do well on my top set here. Got sick and haven’t squatted in a couple of weeks. Warm up and working sets felt heavy too. Satisfied with 6 reps though
Bench
100 x 3
115 x 3
130 x 8
One arm seated row 50 lbs x 10 x 3 sets
Dips + 25 lbs 10, 8, 8
Unilateral overhead triceps extension 5 lbs x 8 x 3 sets
@FlatsFarmer yeah these hit the medial head nicely! Also realize how much my long head and medial head aren’t trained since these felt heavy!
I actually don’t know if the stack of plates in the cable machine is in lbs or kg…lol
Good job, keep it up!
It can be tricky to feel those guys at first. But after awhile you’ll get better at using those muscles, and then you’ll feel them “jumping in” on your pressing and pushing exercises instead of avoiding tension.
3 November 2021
Deadlift
210 x 3
245 x 3
275 x 6
OHP
75 x 3
85 x 3
95 x 6
lateral raise
20 lbs x 10 + 10 lbs x 10 + 5 lbs x 10, 3 sets
Face pulls
42.5 on stack x 10 + 30 x 10 + 20 x 10
Come to think of it, I don’t know if the plates here are lbs or kg
Cable Rear Delt Flyes 85 on stack x 10 x 3 sets
Ab wheel 10 x 3 sets
A bit disappointed for both main lifts to be honest. Really wanted 8 reps for both. But I guess I can’t do much to change fatigue levels at this point because of work. It is what it is.
Great work whang!!!
Yes, good to have you back!
6 November 2021
Squat
185 x 5
210 x 3
235 x 6
Bench
105 x 5
120 x 3
135 x 6
105 x 10
NG pullups + 10 lbs weight 5 x 3 sets
Unilateral rows 50 lbs x 10 x 3
So some girl was squatting my topset of 235 for sets of 4 reps earlier. Didn’t even look like she was struggling.
Just when I start to think I can walk proud in the gym among the bench only guys because I barbell squat, something like this puts me back in my place. Lol. flips table
You must woo her and make strong babies!
FIFY 
That is more accurate.
You win round one of how babies are made, but the lightning round is coming.
( 
phrasing! )
8 November 2021
Sumo
225 x 5
255 x 3
285 x 6
OHP
80 x 5
90 x 3
100 x 6
80 x 5 x 3 sets
Side laterals
20 lbs x 10 + 15 lbs x 10 + 10 lbs x 10; 3 sets
Face pulls
42.5 x 10 + 35 x 10 + 25 x 10; 3 sets
Squats from last session, forgot to upload
12 November 2021
Squat + paused FSL
170 x 5
195 x 5
225 x 9
170 x 5
Bench
95 x 5
110 x 5
125 x 8
Really felt dizzy after the squats so went for not doing jack shit.
