Lifted with a few wrestling kids
Squats: easy 8 @135, 4+2 assisted+2 @185
(Other guy insisted on the jump)
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Elbow rehab : one arm curls/reverse grip pushdowns
Bench: 8@115, 9(wrist)@105
Incline DB: 12 w 35s, 9 w 40s
KB swings: 5x15 with the 70. Surprising easy
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Pull
Stiff leg 175x9 (grip)
Neutral grip pulldown 100x11,9
Shrugs 8,9 with 45s (grip)
One arm cable curls: up to 40 and back down in 10s
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Legs
Squat: single at 205
Attempt 225
8x145
Burpee pullups / box jumps 21-15-9
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Push
DB seated: 12 with 40s, 5 with 45s drop 2 with 40s
Pin press: 30 ish with 85, 20ish with 75 (1 set rest pause)
Dips: 5 bw, 7 bw-30 8 bw-50
Curls/laterals
8 sprints
Tris dead
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Kinda busy the last week and a half with finals tomorrow
(In no order, from what I remember)
Squat: 145x12, 95x25 (both sucked ass)
Bench: 145x2
Seated DB: 45s for 9 or 12 (donāt remember)
Slams/Burpee pullups 21-17-11 (also sucked ass)
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Cyberx incline press: 11@90, 10+3 @90
Unreal pec pump
Low incline db: 8 w 45s (weird twinge in left pec) 5 w 45s + 4 w 30s (drop)
Laterals: 3x20 (full to partials) w 10s
Dips: 8 unweighted, 3@1 assist, 2@2 assist
Overhead cable:6+4+2 @ 15 lbs. 5 breaths in between
Need to figure out a good rear delt exercise
Rope pull in (activation) 2x8@40 lbs
Lats (I thinkā¦) on fire.
Cyberx pulldown
130x8 (9th was ugly), 110x8
Felt a lot in forearms. Most of the planet fitness machines have thick handles
Smith row
8,6,5 @ bar+100
Meh. Didnāt really feel my back. Play with dead stops
Smith clean pull
6+4+2, 3+2 in Smith. Ehh
Rope shrug/row @47.5 lbs
12, 12+18(drop to 35)
This I felt. Hands kept getting crushed though
Overhead plate raise
37@15 lbs, 63@10 lbs (1 set)
This brned
Tried 50 fat man pullups, got to 6 and realized there was no way
Cyberx curl
6+2+6 negatives @50 lbs
10-6-4 (10 sec iso, 6 reps, 4 negatives), 6+15 sec iso @ 40 lbs
Btb shrug
12,8,8+6(regular) @65 lbs
How about reverse pek dek, bent db lateral raise, cable high rows, band pull aparts, face pulls, inverted rows, etcā¦
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Thanks; itās more the actually feeling them actually work part that escapes me though
Here you go my friend
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Thanks man. Iāll try the high rep sets and swings on Friday
Howās life been for you?
itās been good, canāt wait for year 12 to be over!
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Cyberx leg curl
80x9, 80x6 +8 partials, drop 60x8 +15 partials drop 40x8+ 15 partials
Need to play around with position on this. Felt my (right) hams after, not really during
Smith squat
135x12 feet in front. Decided against 145
85x10 1.5s.
Leg press
1 plate + quarter / side x11, 1 plate+25+10/side x 10+5
Play with foot/back positioning.
DB rdl
50x15
Note: eat before leg dayā¦
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Summer school is a painā¦ And physics is taking a while to get .At least Iām going back to China after
Push: all sets to failure
Incline db: 15, 8, 6 with 40s after dicking around with 50s (5?)
Overhead DB: 8 with 30s, 11, 9 with 25s
Incline smith: 11,9 @ 85, 8 @ 75
Delt giant set: rear delt swings (35) + laterals (10) + partial laterals (25) + front raises (10) + partial push db, 3 sets
Front Plate raise: 30,35,35 @ 15,10,5
Overhead rope : 11, 4,3 rp @ 15 lbs
Push
All sets to failure unless noted
Hammer incline: 12 (not to failure) @50, 6@60, 14@40
// Rear delts 15 per side (ntf). Left shoulder kept pop/clicking.
High incline smith
10@75 lbs,4 @95, 8@85+ 8@65 + 12@45
Dip
6, 10, 12 @ bw, -40, -55 (one dropset rather than 3)
DB french
8@30, 7@25, 8@25
Tendons in left elbow felt like they were being stretched against something they shouldnāt be
Laterals
25+10-20 (top mid bottom)
16+40 (top bottom)
10,9,18 (tmb)
Physics still is confusing
So Iām back (kinda) to anyone who still reads this
Went to China again for 12 days. Fucking amazing, went mountaineering, rode a horse, rafted on the Yellow river, and rode an ATV. Made some pretty tight friends at camp; Iām way way more social there than at school, and drank alot of beer, still donāt get why people like this- along with some house liquor that was apparently 20% but tasted 40%+
Iāll have 3/4 AP tests this year (US history, Chem, Chinese, and Bio?) 3 subject tests (Math II, Bio M, Chem) and am competing in Amc (math competition with 100k+ ppl) and potentially the US Bio olympiad- still debating on that, too much memorization. Sidenote, my 12 year old brother is fucking smart. On his first amc10 (high school sub 10th grade) attempt, he scored high enough to get to aimee (the top 2.5% of sub 10th graders).
Iāve kept most of my top end strength, 315 deadlift 135x3 bench, 145 clean. Should get back to lifting consistently
Iā've narrowed my planed to Math and either Premed or bioengineering. Minoring in finance and AI (still a crapshoot, but atleast a general idea). Now to just get a 4.0ā¦
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High pulls: crap ton of sets @ 135, couple 3s @ 165
Random stuff: front raises, rear delts
Rip traps
I think Iām actually pulling my shit together. I have a rough schedule and a target, just have to grind out the next 3 years
I feel like those are very extraordinary numbers for your stature and weight and age. Iāve never sought after a log exceptionally like this one. Will be charmed to see how it goes.
Forgot when these were (rep records)
Db incline, 45x15,10
Supinated pulldown: 140x7.5, Pulldown: 140x9, 150x7
Need to get back to logging
11-9
135x2 reverse lunge, 125x6 + sets of 4, total 20ish reps
155 x1 power clean, 175 miss
Physics and math is really easy. Squeaked by with an A in AP chem (90.3) fucked up APush although thatās my fault.
Thank you - although theyāre similar to what some wrestlers/football players put up (albeit most are little heavier)
DB low incline 1 arm: 45x7, kb row: 44x10,
Should probably come up with a real plan
PT cleared me to start moving within tolerance (limited to 60 degrees of flexion from straight before)
Some half curls/forearm curls with 2.5, stoping at any sign of pain