Ran once around the big lake and did 8 Hill sprints afterwards
Ok
Ok warmup then
205x5
235x3
265x12 great fucking pr
5x10x135 trap bar dead
Pullups and 5x10x25pl situps
Giving my shoulders 2 days brake so I plan to bench on wednesday
Good workout today
Warmup
Working
145x5
155x3
175x6 good pr
Dips
Close grip
And bench 5x10
Good benching and I just added zma to my supplements, hopefully it’s starts working pretty soon
3 laps in 30 mins
Good workout today
Front squat training max 195
Warmup
Working
145x5
165x3
185x11 !!!
Great pr
Side note: I am skipping my first deload,my new training maxes are
140 Military press 190 bench 205 front squat and 285 trap bar deadlift
I figured I start my 2nd cycle earlier. I’m having a hard time taking days off.
Anyways big pr today
Military press cycle two week one max 140
Warmup at 40,50, and 60 percent.
Working
105x5
110x5
120x10 woot I was surprised with this at the last few reps were grinders but I got it.
Wasn’t in the mood for two many Pullups or dips got in maybe 50 Pullups and 35 dips
Then JM press everybody at my gym was looking at me odd doing these
Then 5x10 at 75
Today’s training trap bar deadlift training max 285
Warmup at 40,50, and 60%.
Then 215x5
225x5
245x17 WTF totally fucking surprised with this. Whatever I’m doing is working great.
Assistance 50 dips and Pullups
Legpress
3 sets of curls.
Gonna bench tommorow.
My last set is going to be 165 . Gonna be aiming for more then 12
[quote]dmartinez201 wrote:
Today’s training trap bar deadlift training max 285
Warmup at 40,50, and 60%.
Then 215x5
225x5
245x17
Cycle 2 week 1
Bench press training max 195
Warmup then
145x5
155x5
165x11 Had a spotter but he helped on last rep.
Pretty good pr I wanted 12 but Ive been brining in my grip closer
5x10 bench
Pullups and dips
Enough bullshit I’m fucking hungry for progress and I’m gonna push my limits.
Squat training max 205
Warmup
Working
155x5
165x5
175x17 my eyes looked like there gonna pop out of my skull and I like it.
5x10 squats no hands on bar
Pullups
Decline situps 25lb plate
Stiff legg dl
1 dip set to failure 24
Can’t wait for Fridays carb up aiming for 8 plates at the buffet
Military press cycle 2 week 2
Max 140
Warmup and cns activation
115x3
120x3
125x5 or 4 not 100 % sure
75x5x10
Wide pullups, dips, curls, and 1 set of shrugs to wrap it all up
Cycle 2 week 2
Dead lift max 285
Warmup on treadmill
Working sets
225x3
235x3
255x16 pr just as every other dl and squat workout, but I am disappointed in my military press and bench. It’s beats me That I can get fat in my upper body like I used to. Good session either way.
5x10x145
4 sets of Pullups and 8 sets of dips
And legpress
Yah I had just about enough of 531
Starting a new program tommorrow I just seem to be getting weaker and feeling smaller.
Warmup and stuff
Working
155x3
165x3
175x4 a month and a half ago I did this by myself and today I barely get it with a spotter.
Starting something new 2mmr
My training will now be upper body and lower obody days and adding weight every session that I can.
1min rest between sets
5x5 military press 115 last set got 4
5x5 bench
155 first two sets 145 last 3 next workout I’ll get 155 for 5 sets
Weighted pullups
5x5
First set 15 pounds then 20 pounds got all the reps
Barbell row
5x5
135 first set 145 for 4 sets. Hope this works
Lower body
All sets were 1 min rest except for my two sets.
Front squat 10x5
First 4 sets 185 then last 6 175, on two of these sets I only got 4 reps
Trap bar deadlift 245x5x5
Stiff legged dl 4x5 last set got 3 reps. 225 was the weight used
Bb bench
135x5
155x5
175x5
185x5
195x3
135 burn out x17
Fsquat
95x5
135x5
155x5
165x5
185x5
Bb row practically same as bench
Weighted hypers and situps
Madcow 5x5
Front squat
95x5,135x5,155x5,185x5
Military press 95x5,105x5,115x5,125x3 its no coincidence I keep getting 3 reps
The same thing happens with this set, very very weird
Deadlift
135x5,185x5,225x5,275x5
I hope these zma put me to sleep tonight like there supposed to.
Got in a good lift today
Bench
135x5,145x5,155x5,165x5,190x3, 155x10
Barbell row
Sets were exactly like the bench sets above.
Front squat
Was feeling very good so I uped the weight
135x5,145x5,155x5,165x5,200x3. Backoff set 155x8
Assitance
3x6 weighted dips with 25 pound plate
3x8 weight pullups with 25 pound plate
3x8 curls superset with skullcrushers, 75pounds
Afterwards three double cheeseburgers, 2 pieces of tilapia with olive oil, and peanut butter.
Got in a good lift this evening.
Madcow program week 2
Bench
Worked up to 190x5
Front Squat
Worked up to 200x5
Barbell rows
Worked up to 190x5
The only tough set was my last set on bench press.
Afterwards 2 pieces of tilapia, salmon, chicken with skin, some cheese, peanuts and olive oil poured on fish.
Front squat sets las two sets I had my hands on the bar
135x5,145,155,155
Military press
95x5,105,115,120
Deadlift
135x5,185,225,275