One arm/leg DB press, dislocates, shoulder circles to warm up
Pull ups x3/ Press 95x4 / Bird dogs x4
Giant set press/raise/pushup/row
BTN 55 x 15,14
Raise 5s 20,14
Decline pushup 12,10
Row 75 12,10
Curl bar x 12,12
I didn’t want to grind the 5th press rep so the TM stays. I cut the assistance short as I was pressed for time.
Still mentally drained as fuck at the end of the day - 2 hrs chem, school, 2 hrs math, and being essentially inside all day. I’d thought I’d adapt by now. Guess not; handling alright regardless
Warm up lunges, Cossack squats
Med ball throw / Squat 3x10@ 105 / bird dog
Bb row 3x10 @ 90 lbs
Squats felt meh, might have been shifting to one hip.
It snowed today. Gloves and or a space heater will probably be needed soon
10/30
Dislocates, 1 arm/leg press, shoulder circles, plate Ws (stability)
Total time 70 min, I need to drop this d
Row to lower chest / OHP / Hanging knee
Top set 75x7, felt meh
BTN / Lateral / Tricep pushdown / Plate Y
3x15 @ 50
3x10 w 5s
3x10 rg w 20 lbs
3x8 w 5s
Plate curls 31 w 10s
This pumps the shit out of most of my upper body; right shoulder is feeling a bit lose though
1 Like
Plate halo / Dead 4x2 @ 225 / Jump landing
Bb row 8/11 @ 90 over/underhand
Small part of my right low back feels strange after this, right outer knee tendon is a bit pissed
225 feels way heavier than it should
I may or may not have spent 45 min learning basic LaTeX to typeset a calc problem set out of procrastination
Pull up / press 85x5 fast
BTN/tricep pushdown / lateral / pullup
BTN 55 15,14,6,8
125x1 fatigued max from the floor
I needed to brace better on the BTN, but the press moved fast.
The 125 was a nice surprise. A bit of a grind but honestly didn’t feel that bad. Should be able to get 1 plate over my head by the new year
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Weighted jump (50 lb ball) / Squat 165x5
Squat 105x10, row 3x10 @90
Not sure if the 50 lb jumps had anything to do with it but squats moved like ass. Cut it and just did the rows
Also feel tired as hell by the end of the day but I can’t do much about that lol
Just remember to use protection when the milfs and hoes tryna fuck when they see how swole you are
I’d imagine there’s a bit more to “getting some” than simply looking decent, but noted haha
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Floor press 95x 8,6,8+3
Some curls / overhead extensions
My bench is currently 10 lbs over my overhead. That, and my grinding point on OHP means I need stronger triceps. The thin bar murdered my wrists so Oly bar it is
Life continues to be a drag
I need shoulder health exercises I can do without a band
Think positive bro! There are 1 million shoulder health exercises!
Scap pushups to groove pinching your shoulders back and then extending your arm.
Landmine press to get full shoulder range of motion
Shoulder external rotation with small weight plate
Shoulder internal rotation with small plate
Controlled Angular Rotations (CARS) against the wall
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Appreciated, I’ll give the videos a watch soon
Also this log has lurkers? 
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yeah, it’s always a pleasant surprise.
Found out a couple weeks ago that mine was a place for math help 
2 Likes
Pull up / press / Scap pushups
95 x 5. Faster than last time I’ve felt this weight
Press / raise 12x5s / pushdown / rear delt 12x5s
BTN 55 lbs: 15,13,10
Cut it there instead of 4 sets. BTN felt a bit weird todat. And my joints are clicky as fuck for some reason ?
Self learning orgo is going to be an … interesting endeavour lol
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Jump / dead / straight arm pulldown
Dead 235x1
Bb row 110 lbs x5, 6
Deads moved like ass lol. Press is moving fine, lower body lifts not so much - odd.
*Apparently bar was loaded to 255 which would make more sense
Pull up / push press / rdf
135 x 1
Paused OHP / row / tricep extension / raise
Pause 2 sec at eye level @ 75 5,5,3
Curls for elbow health
Fuck yeah, 1 plate overhead. It was fast excluding when I slammed the bar into my jaw lol
The clean was the most difficult part as I am not flexible enough to catch it correctly or muscular enough for a real “shelf”
Paused ohp hits my triceps a lot
Rest of life is just going to be a grind at least till break - grades, ECs,
2 Likes
Row / low incline cg bench
70 x 8-12 / 95x 4x8, 75x14
Curls 20/ pushdowns 30
3x20
Fatigued max
Flat bench 155x1
More PRs lol. I don’t know where that one came from
I misgroved the 155 and it became obvious how my left was weaker, but no real grind
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Squats 3 sec down, split second pause
115x5, 95x4x5
Lower body training wasn’t working so switched it up a bit. Legs are surprisingly pumped for such light weight
“As long as you do not stop, it does not matter how fast you are going” - rest of life is along the lines of that lol
This is late, but why don’t you want to use a band?
It’s more I don’t currently have bands, so I was looking for workarounds
Deadlift
205x5
Plate y (5s) +row (90)/ straight arm pulldown (22.5) + pullup
8,8,5,5 on rows
6,4, 8 (negatives), 6 (negatives)
I think that’s the first time I’ve really felt a pump in my lats lol. Hit back overall pretty well
