Chest
db bench 120s 5,5,6
db incline flys 90s 5,5,5
calve raises 310 17,17,17
hs incline machine 100 each 5,5,5
fly machine 250 6,6,7 115x21
Pretty good day 120s feeling pretty good, will get three sets of six before winter break at least. I sweat like a pig eve though its really not that hot in my gym, starting to get annoying so i might buzz my hair even tho its already pretty short
Havent posted in a while been backed up with school work
Legs
leg press 10 plates 6,6,7
leg ext 280 5,6,6
1 leg db stiff leg deadlifts 120 13,13,13
leg curl stack 13, 14, 14
leg raises 3x21
Shoulders
military press 170 3x5
shrugs 585 4x7
side laterals 50 3x7
rear delts 315 3x5
calves 310 3x17
Arms
curls 125 3x5
close grip bench 225 3x10
db incline 60s 8 8 9
tri pushdowns 50lbs 30, 30, 35
End of the week kind of sucked run down hit it hard again on mon
Mon Back
Pullups 62.5+BW 3x5
chest supported t-bar rows 6 plates plus 10 pounds 5,5,6
rev grip pulldowns stack plus 10 5,6,6
1 arm rows 185 lbs 3x6
Accidentally added an extra 5 on the weighted pullups but it worked. Form was tighter than usual today so a really good session
Tues Chest
DB bench 120s 5,6,6
incline fly press 90 5,5,6
Calves 310 17, 17, 18
HS incline press 100 3x5
Flys 250 6,6,7 dropset 115 x23
Day started out well but fizzled in the end
Wed legs
leg press 20 plates 6,7,7’
extensions 280 6,6,7
db 1 leg stiff legged deadlifts 13,14,14
Leg curls 3x14
Leg raises 21,21,22
Sweating profusely after my first one session leg workout since before thanksgiving Sore as hell have to eat more bw at a steady 238 so not bad
Thurs shoulders
military press 165 5,6,6 135x11
Shrugs 585 7,8,9
laterals 50lb dbs 7,8,8
rear delt machine 215 3x6
Calves 310 3x18
Pretty good day shrug form improving quite a bit
Fri Arms
BB curls 125 3x5, 1x3
Close grip bp 225 10,10,11
Pin wheel curls 80s 3x6
Rope push downs 60 3x12
behind the back wrist curls 100 3x25
Good day, could have had more on close grip but chest was still sore from tues so that held me back a bit
Back
Pullups bw+62.5 3x5
Chest supported t bar rows 6 plates plus 10 5,5,6
Rev grip pulldown stack plus 10 3x6
1 arm db rows 185 lb db 6,6,7
Leg raises 21,22,22
Hard day. last set of pullups were not the prettiest. feeling heavier but didnt have time to weigh in