ha!
Saturday later workout
SATURDAY later on…
squat
135x20>>situps decline x25
225x10
cleans
155x1
225x1
225x1
225x1
225x1
250x1
pullups
with 20 or 25lb vest on 15 reps.
Sunday: did some wrist rolling here and there.
Monday:
squats
135x2>>lying hamstrings 145x15
135x4>>lying hamstrings 145x15
135x8>>lying hamstrings 160x10
135x10>>lying hamstring 160x10
225x5
225x5
RDL’s
225x10
315x5
405x7-new record, but I forced it, back wasn’t healed from saturday.
225x10
225x10
225x10
pullups
35lber held by feet for 9 reps…(260lbs total weight, had alot clothes/shoes on so I was like 225 today)
then did foam rolling and streching…and a set of 10 for TKE’s.Then went to home depot and bought a good pvc for home foam rolling.
DIDN’t play basketball on sundays like normal and legs are huge from not playing…maybe I’ll wait till december to play again.
Monday PM
back squat
135x3
135x8
135x10
225x5
275x2
315x2
340x1
375x1
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
strict press
135x8>>decline situps 25lb behind head for 7 reps
155x4>>25 decline situps
175x4
200x1>>15 decline twisting situps
dbl lateral shoudler raises
20’sx15
20’sx15
20’sx15
20’sx15
then foam rolled with pvc.
Back is still not recovered from deadlifts saturday, and it really affects squat strength somehow, got a pvc pipe to use as a foam roller, and when doing the IT band area down the legs it hurt real real bad. lol.
thats good then, you can roll your upper back really well by crossing your arms like a rear delt stretch but bent, then roll your back but dont go to low.
[quote]bignate wrote:
thats good then, you can roll your upper back really well by crossing your arms like a rear delt stretch but bent, then roll your back but dont go to low.[/quote]
painfull, lol
Tuesday:
knees were stiff so I rested them.
bench
135x10
185x3
225x3
275x1
300x1-almost two, held at the top too long after first rep.
close grip
225x11-225x11 close grip - YouTube
about it, was tired from moon jumps…
Wednesday:
knees were still stiff but I maid myself do some legs training anyway.
squat
135x5
135x5>lying hamstring 145x15
135x5>ly ham 160x10
135x8.ly ham 160x10
225x10
225x10
225x10
abs stuff cant remember exactly what.
walking lunges
35’sx12 strides a leg
50’sx6 strides a leg
50’sx6 strides a leg
can’t remember what else.
thursday:
pullups
x10-right here felt weak today from doing moon jumps
bw+45 for 7 reps
strict press
135x8
185x2
205x1-new record and 205 strict press......easy. - YouTube
135x10
barbell rows
225x8
225x8
225x8
ez curl bar curls
135x5
85x10>85x8 skullcrusher
85x10>85x8 skullcrusher
85x10>85x8 skullcrusher
tricep overhead extsion
35x15
35x15
35x15
seated row
220x10
Friday am
squats
135x4>decline situpsx25
135x4
135x6>>rdl’s 135x15
225x5>>rdl’s 135x10
315x2>>rdl’s 205x10
365x1
320x5
friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 675x2 deadlift Chris Hickson 18 Y/old - YouTube
abs decline for 25.
then had to go early.
Saturday:
front squat
135x10
225x5
225x5
275x2
military press
135x5
185x4
135x10
Sunday:
close grip bench
135x10-some rows
185x3-some rows
245x2
290x1-went to try for a second rep and something thats been in my upper right pec/shoulder finally tore, IDK if I tore my pec, but might be too close to the shoulder. lol
not too worried about it, benching is gay anyway and I think I can still press vertically.
Monday
squat-knees are getting better
135x10-hamstring lying curls 145x15
135x10
225x5
255x9
255x9
255x9
255x9
RDL’s
280x9
280x9
280x9
280x9
snatch
135x1
135x1
135x1-all had solid start postions, felt loose from exercises before this.
did some strengthing and little bit of foal rolling.
decline abs
25 behind head for 10
started doing twisting and kept catching ab spams/cramps lol too much KREATINEZ!
any tips for possible torn pec? no bruising 24hrs after.
Tuesday: ate low/no carb today since I miss being rly not fat =(, will carb up for squats manyanna
pullups
bwx10
45x6
45x6
45x4-after third I hanged for a good amount of time before going for 4.
strict press
135x5
135x5
135x5
135x5
135x5
skullcrusher/seated row super set
180x10>>65x10
200x10>>65x10
300x5>>65x10
rear delt cable flys
20x10
20x10
ex curls
135x5
about it, low strength today, but was expected from no carbs. Stimulants seems to work better in a no carb enviorment tho. good to kno. squats and rdl’s tomarrow smovlo day 2 excited and piss myself same time thinking about it lol jk.
saturday real early before working: smolvo with 310 squats, and 355 rdl’s
satuday nigtht: big breh was home
these exercises were done all mixed together like a circuit minus the no rest part, there WAS rest between.
strict press
135x5
135x5
135x5
135x5
165x5
135x12
dbl one arm rows
56x8
55x10
60x10
rear delt flys
20’sx15
20’sx15
20’sx15
skullcrusher
35x15
85x10
105x5
120x2-hard
85x10
85x10
barbell rows
145x40 -lol
one arm tri- extensions
30’sx8
30’sx8
overhead skullcrusher
35x20
45x20
decline abs
35x1
pullups
bw+95 for two, may been weak due to being at very end.
wanted to get a lot of volume in that day I ate ice cream.
squats
135x1-wow no fish oil for a week making knee stiff.
135x10>>hamstring curls one leg at a time standing 100x15
225x5
275x9
275x9
275x9
275x9
RDL’s
225x5
300x9
300x9
300x9
300x9
walking lunges
75x10
75x10
few more leg curls
one leg leg press
1 plate a side for 15
2 plates a side for 8
Tuesday:
pullups
bwX10
bw+50 for 6
bw + 50 for 5 (long hang after 4)
incline bench super setted with super wide pullups
135x10>>5 real wide pullups
185x5>>5 real wide pullups
225x5>> 5 real wide pullups
stop benching after here started feeling pec injury…it was only 9 days ago I hurt it.
one arm dbl press
70x6>>200x10 seated row
tricep skullcrushers
75x12>>200x10 seated row
75x12
dbl row
130x15
preecher curl-lolwut
75x10
bodyweight is 228 after workout today, kinda scary since I didn’t eat for a span of 5 hours today…So that means I was light…Maybe I should spend 4 weeks gaining some muscle weight before I cut to 198…the extra muscle should make cutting easier perhaps.
Wednesday: went down to pl’ing gym…used mono, makes things more convent but I’m weak in the bottem not top so doesn’t help me any for lb-age.
squats
160x10
150x5
300x7
300x7
300x7
300x7
300x7-all sets were powerfull and easy, but did strain some, weird lol.
RDL’s
225x5
345x7
345x7
345x7
345x7
345x7
all done, ate pretty good today, not frequent enough, but good. was a 229 post workout.
(I gain a whole lot during workouts from water, creatine and amino acid drink)
Monday: AM went down to powerlifting gym just to hit some big weights.
squat
160x10
160x10
250x5
340xDUMP-hit the saftey thing at the bottem of the monolift and lost balance.
was gonna do a 1rm but after the dump decided to try 400 for reps
402x4-not bad used a belt, first time in months
Deadlift
225x3
325x1
415x1
505x1
595x1
700x1-finally!!! yes! 700 deadlift Chris Hickson 18 y/o - YouTube
MONDAY PM:
squat
135x10
135x10
225x5
285x9
285x9
285x9
285x9
skipped rdl’s today back got enough work from dl’s in the morning.
getting to a 500 squat with a belt seems do-able.
God damn, nice friggin pull man!!
Please say that was a hook grip…
Crazy pull dude.
Great job and great grip! Also I think you get +10 beast points for having a PR video where your nose just starts bleeding.
^^^ thanks guys, lol lil nose bleed.
tuesday:
benched again since pec felt way way better, started doing 280 for reps, hurt it again, this time worse, 24hrs later arm and some part of upper chest has black and blue.
Wednesday:at pl’ing gym
saftey squat bar-pec wasn’t allow me flexibilty to get under a regular bar.
160x10
160x10
250x5-felt awkward, decided to force my self to do regular bar.
barbell squat
145x10-found a way to barley get under the bar with only tips of fingers touching the bar.
250x5-easy
310x7
310x7
310x7
310x7
310x7
squats were pretty good. surpised how musch harder the ssb is than barbell.
Friday mornining:
bike for 5 mins
high incline walk 5 mins
squat
135x10>>one arm dbl press 100x3 (L)
135x10>>one arm dbl press 100x3 (L)
235x10>>one arm dbl press 100x3 (L)
then I realized I had no time Left…LOL gotta do the sets later that day.
Friday afternoon:
squat
160x20
160x10
250x5
325x5
325x5
325x5
325x5
325x5
325x5
325x5
about it.
saturday morning:
squat
135x10
210x10
250x5
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3
did some abs inbetwen sets by doing leg raises and stuff off lying on the bench.
Monday:
squats
180x10
180x15
290x3
400x1-belt
420x3-belt, Hoping for more reps, oh well still a new record for most weight squatted ever.
fun started here: ditched the belt for volume.
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x20-last two sets I decided to condense into one 20-rep set.
SSB good mornings-I bend over alot
115x10
115x10
115x10
these may look light, but hit abs real good I think.
Oh yeah did maybe about 5-8 sets of leg raises in between stuff.
legs are getting bigger, and I am losing weight: what could be better???
bw was under 225 when I was super soaked of water.
Tuesday:
just used a 25lb dumbell for some tri extensions around the house for left arm.
Wednesday:
at pl gym
160x10
160x10
250x5
250x5
340x3
370x3
370x3
barbell rows
55x40
55x40
55x40
deadlift
325x1, 415x1, just checking pec, didn’t hurt, felt so light,lol.
Wednesday night at home
squat
175x10
175x10
265x5
350x10-good, new record --------NO BELT FYI---------
and medicine ball ab twist for like 20.
350x10 squat - YouTube
Thursday PM
bike warm-up
I like to do 30 secs harder resistance, followed by easy biking. 5 minutes total
INCLINE TREDMILL WALK 15%
so time I spent walking on toes, for tiny calves I have lmao
5 minutes total there
Seated rows
60x40
120x20
180x10
180x10
180x10
130x20
one arm tricep cable push downs
40x15
40x15
40x15
40x15
dbl snatch-left arm only
75x3
105x3-pretty easy, never done this much with a dbl before.
-----------------went to play a little basketball, nothing too intense------------
standing vert: I couldn’t use my right arm to gain any momentum for jumping but my standing vert was at all time high while being 235 lbs (yes chocolate milk makes you gain 10lbs in a couple day LMAO)
started playing game and went for a running slam and felt the injury crunch sort of so I stop playing right away.
------------------back to weights lmao------------------------------
one arm cable tri push downs
40x15
40x15
40x15
50x12
50x12
one arm cable rows-sort of like starting a lawn mower
100x10
170x10
170x10
170x10
190x10-left arm, and used 110 for right.
about it, can’t beleve how much weight choc milk can put on you, I’m done with it for a while lmao.
happy about the standing jumps could of prolly done 36" at least I think.
saturday:
morning at powerlifting gym
squats-no belt
160x5
160x20
160x10
250x5
360x3
380x3
400x1-easy, shoulda done 2 or 3.
270x10
270x10
270x10
270x10-bit wider foot placement
180x5
180x5-last two sets really wide.
leg reaises here and there between sets
got there late and everyone left so wraped it up and went home for an hour to eat and stuff.
other gym
bike-5 minutes
incline tredmill-5 minutes
leg press 135x20
3" deficit deadlift-NO BELT
225x3
315x2
405x1
440x10 27ish secoond hold on last rep…felt real light
video of it: 440x10 3" deficit dl RAW NO BELT - YouTube
abs cable crunches 170x10
did some basketball jumps wasn’t as good as other night but still got a standing dunk it (barley lol) must be all the food and water I drank (gallon )
Monday
AM workout:
5 minutes on bike to warm-up with intense pedaling followed by real easy pedaling this method I can get my heart rate to 190 pretty good.
squats
ehh lil stiff went to do leg press, lol
Leg press
315x10
405x10
495x10
585x10
675x5
865x5-not bad, high and kinda narrow foot placement
315x15-wide and high feet
315x15-same
seated row
110x40
200x10
240x10-easy, I am getting strong on these.
110x40
tri push down
50x10
50x10
50x10
dbl snatch-left arm only
75x3
110x3-good
went to get MRI on right shoulder/pec
then PM Monday
squats
180x10
180x10
290x5
356x3
390x3-good, had more in me. 390x3 no belt raw squat - YouTube
paused squats
290x3
290x3
290x3
290x3
290x3
regualr squats again
290x12-alright, tough on low back a little tbh.
skullcursher
50x15
50x15
60x15-reverse curls same weight and reps
alright, felt a little tired/weak on second workout, not exactly sure why.
bodyweight: 235! I can explain I went to my grandmas house sunday and had lots of meat lazanya and pb choc chip cookies, lol and cake…yes I am a fat fox lol