close grip bench
135 x 12, 155 x 10, 175 x 8, 185 x 6
preacher curl (EZ curl bar +…)
30s x 12, 35 x 10, 40 x 8
overhead tricep extensions
95 x 2, 90 x 4, 85 x 6, 80 x 8, 75 x 10
hammer curls
45 x 8, 40 x 10, 35 x 12
tricep pushdown
65 x 12, 75 x 8, 85 x 4
cybex tricep extensions (exhaustion sets)
50 x 18, 70 x 15, 90 x 8
Getting back to where I was before going to europe and losing 20 lbs. Weight back up to 200+ but still got a while to go. First workout of the new year on friday - legs.
Today’s my off day so here’s what I did yesterday:
Deads (no straps):
315x7
405x1
480x1 (My new personal record. I’m pretty happy with that since I have been deadlifting for less than a year. I was feeling ambitious and tried to pull 495 but didn’t get that moving yet. I can rack pull that from below the knee though at least so it won’t take long I hope.)
405x1
315x6
315x6
315x10
I wanted 4x8 but my 3rd set of 8 reps I got a terrible headache and felt like I was going to black out. I came back in for a little while and when I went back out to try something else and I was so fatigued even light shit felt heavy. I came back in, ate, and took a 2 hour nap. Tomorrow I’ll redeem myself.
Went up 10lb in DB overhead press
Went up 90lbs in shrugs
Added 4 reps to my front raises (for 3 sets)
Had a great superset of Kneeling Cable Chops & Pallof Presses!
Gym is closed tomorrow, so I plan to sleep in, relax, eat a bunch…then kill it on the 2nd.
GPP and warmup (done by feel):
Potato chip, hummus, veggie stick, and pita bread chewing.
Main portion of workout:
1 slice of pizza is a set. 1 rep is lifting the slice from plate to mouth. Each slice got about 6 to 7 eeps for each of them. Total volume = 6 - 7 x 3 = 18 to 21 reps for the main part of the workout. According to Bricknyce’s chart, this is the optimal volume for such a workout.
Assistance work (done by feel):
Mozarella, wing, rice ball, booze, and potato chip lifting.
GPP and warmup (done by feel):
Potato chip, hummus, veggie stick, and pita bread chewing.
Main portion of workout:
1 slice of pizza is a set. 1 rep is lifting the slice from plate to mouth. Each slice got about 6 to 7 eeps for each of them. Total volume = 6 - 7 x 3 = 18 to 21 reps for the main part of the workout. According to Bricknyce’s chart, this is the optimal volume for such a workout.
Assistance work (done by feel):
Mozarella, wing, rice ball, booze, and potato chip lifting.
Cooldown: sit on couch and hang with friends. [/quote]
Reverse grip pulldowns 4x12-18
Seated Machine unilateral row 3x8-12
BB Bent over row (regular grip) 4x20
One arm row 3x12
Girly man deads 4x15 (Nothing over 135 due to my injury) -Just a whole lot of squeezing and feeling it work-
Hyperextensions 3x20
Not as hardcore as my past back days but I feel it today.
I’m pretty happy with that since I have been deadlifting for less than a year. I was feeling ambitious and tried to pull 495 but didn’t get that moving yet. I can rack pull that from below the knee though at least so it won’t take long I hope.)