Stupid short rest periods
Bent over rows
115x12
125x12
135x10
135x10 all to lower chest
Bench press
135x12
145x10
155x9
155x6 then 145x4
Calf raises 2ppsx4x12
Bicep curls
60x12
70x10
70x9
60x10
2 sets of tri dips for fun 10 reps
Empty stomach workouts feel hard as shit anyways
Military press 95x12
105x12
115x9
105x12
Tricep skull crushers
I have very weak tricePs but I am finally noticing a lot of stretch marks and hopefully at the end of this I won’t recognise them
4x55x11
Didn’t feel like leg pressing
4x135x12
Stiff legged dl
135x12
185x12
185x12
185x9
Weight crunches
20x12
20x12
20x12
10x10
Form is getting better at every exercise
1 set of triceps dips of ten at the end.
And might as well pOst after 2 weeks my body has a shit on of stretch marks and my right now when I looked in the mirror I was pale as shit and today’s carb up couldn’t be better. Only doing one carb period as I’m gainings some fat.
Week 3 workout 1
Db rows
70x15
70x15
70x12
70x12
65x11
Surprised on. Bench today
All sets were easy and fast
115x15
125x14
135x14
135x14
135x13
Bb curls
70x15
70x13
70x9 60x6
60x13
55x13
Did an extra set with 45
Calf raise wght loaded
5x80x15
Had a hard time gettin into position in a few days numbers wil be diffrent
Pretty good workout
Seated shoulder press
95x15
95x15
95x10
85x15
85x15
Tricep dips
5x11-15
Front squat
5x135x13
Stiff legged Db dl
70x15
75x15
85x15
90x15
Tried 100s today but my grip said no
100x3 rest 100x5 rest 100x2
Weight situps
3x15x5
10x12
5x11
Incline Bench
115x12
115x12
125x12
125x10
115x10
Chinups 12,9,8,10,9
Db alt curl
3x25x12
20x10
15x12
Leg press valve raise
2ppsx5x15 was to tired to care for this
Military Press
95x12
95x12
105x10
105x6 95x4
95x10
I chose not to do push downs today
Tricep dips
5x10
Had to do hamstrings before squats and I think these fucked me over
75x12
80x12
85x12
90x12
90x12
95x10
Front squat was off again for the 2nd time but no worries
5x95x10
Abs
4x15x10
10x10
I caught a horrible cold and today it really hit me hard
Bb row
95x10
115x10
125x10
125x10
125x8
Bench
115x10
135x10
145x8
135x8
135x8
Calf raises
2ppsx10
4x3ppsx10
Closegrip
Chinups
2xbodyweightx10
2x+15x8
1x+10x7
Military press
85x10
95x10
105x8
105x7
95x8
Barbell skull crushers
45x10
55x10
3x65x8
Leg press
2x3psx10
4px8
2x5px8
Stiffleg dl
5x135x10
Abs
2x25x10
2x20x10
1x10x10
Db rows
75x12
85x10
90x10
Bb bench
145x11
155x12
165x6 took ten pounds Of the bar and got 1 rep and alled it there
Bb curls
80x10
75x11
75x11
3ppsx3x12
Going to do some studying and then after read serious growth again
Decided not to finish bbb growth Phase.
Starting 5/3/1
Mp raining max
135
55x5
65x5
85x5
Workin
105x5
110x5
115x5
Pressing week from bbb should be better next week
5x10x65
5x10 Chinups
Dips
5x12
Curls
5x60x10
Trap bar dead training max 275
105x5
135x5
165x5
Working 205x5
215x5
225x20 woot did this feel good
Then I did 5x135x10
Then leg press 3ppsx5x10
Stiff legged dl 5x135x10
Overall I worked up a sweat and I’m looking forward for bench day
Happy with today’s wo
Training max bench 185
75x5
95x5
115x5
Working
135x5
145x5
155x8
100 something chinups
5x10x95 bench
5x10x95 close grip
Db row
5x10x60
Overall I’m diggin 531
Today was a good fucking day
Front squat training max
195
Warmup at
40 50 and 60 percent
Then
145x5
155x5
185x8
Man I was supposed to do 175xas many reps
But I didn’t notice till later on and my front squat form was perfect today I killed it
About a month three months ago I couldn’t do 1 Pullup now I can do a few sets of ten and it ain’t till failure
Three sets of chins then weighted chins 25x10 20x10x2
Then 4 or 5 sets of 10 Pullups
5x95 front squat
5x10x25 weighted situps and a set of dips
Today was a good fucking day
Front squat training max
195
Warmup at
40 50 and 60 percent
Then
145x5
155x5
185x8
Man I was supposed to do 175xas many reps
But I didn’t notice till later on and my front squat form was perfect today I killed it
About a month three months ago I couldn’t do 1 Pullup now I can do a few sets of ten and it ain’t till failure
Three sets of chins then weighted chins 25x10 20x10x2
Then 4 or 5 sets of 10 Pullups
5x95 front squat
5x10x25 weighted situps and a set of dips
And a side note Im hoping my bench increases
Idk what I was thinking but I wanted to lift today so I did, and I promised myself I won’t do this again
Military press 3s week
Warmup
Military press
105x3
115x3
125x3 this is a pr but I should’ve waited till Monday for this
Shitload of Pullups
Curls and shrugs
5x10 65 mp press
Good workout today
Trap bar deadlift 3s weak
Bunch of warmup stuff
225x3
235x3
245x13
then trap bar dead 5x10x135pounds
Got in more then 100 something dips between sets
Legpress
Then sldl
Good workout today
5/3/1 bench 3s week
Warmup
Working
145x3
155x3
165x8
Bb bench
5x10x95p
Close grip
5x10x95
Pullups between sets
Db rows
Overall I’m happy with todays workout and that I only have to Lift once more, hill sprint later this evening
Ok might as well log my conditioning also.
I jogged twice around the lake near my home.
Then twelve hill sprints under 15mins
Ok so here we go
Today was supposed to be an off day but I started reading some stuff on tnation and I was to pumped to resist
Good fucking workout today
Front squat 3s week
Warmup and shit
Working
155x3
165x3
175x12
Im fucking glad I stepped into the gym today I almost blacked out my last set and it felt fucking good.
PULLUPS between sets
5x10x95
Leg press
Decline situps
HERE I COME 5/3/1 WEEK
Plan is to start it on sunday
Today’s conditioning
Once around the park lake and 4 hillsprints
Pretty good workout
Warmup
Then
It was supposed to be 105x5 115x3 129x as many and I did
115x6 105x5 then 129x3 i don’t think it changed anything. I’m still happy with what I got.
5x10x65
Pullups and dips done in 45ish mins