12.4
Run
Deadlifts 135-5, 225-5, 315-3, belt 310-10 x2
Incline DB curls 25-12, 35-10, 40-6, 25-10 SS, KB upright row, rope, 45-10
Cable high pulls 100-10 x3 SS, hammer curls 25-8 x3
12.10
Run
Light raises
Squats bar 5, 135-5 x2, 225-5, paused, belt 295-5 x2
Chins +45-7, 6, pullups bw-5 hit the wall
Suitcase shrugs with hold > cable high pulls > cable curls 100-10 each x2
12.12
Walking lunges x2
Light raises
Deadlifts 135-5, 225-5, belt 315-3, 330-10, 7 +3 Rep PR ish. Got stopped by a staff guy for noise. First time at this place after years of deadlifts. Bah.
DB and cable raises.
Haha how bad was the noise?
Was only 330, was nothing! His vagina was itchy me thinks.
lol you must have been scaring the middle-aged women who go there to stay in shape
Time to find a new gym
12.15
Run
Light raises
Rev grip bench bar 10, 135-10, 155-10, 175-10, 195-8 +2, 215-4, 155-10, 135-10
DB bench 80-8 x4
Squats bar 5, 135-5 x2, 225-5, 295-1
Shut it down, low back felt really wonky.
12.17
Walking lunges x2
Light raises
Squats bar 5, 135-5, 225-5, belt 295-5 x2
Zercher squats 135-5 x3
First time trying those. Thx coach thibs for the article!
Hammer curls and extensions, with holds.
12.23
Deads 135-5, 225-5, 315-5, 365-5, 405-5, 405-3
Rev grip bench 135-10, 155-10
Bench 185-3, 225-3, 250-2. Wrist didnāt like that.
DB bench 80-10 x2, 80-7
Cable raises, high pulls
BB curls
Merry xmas
1.2.19 happy New Year yāall
Light raises
Rev grip bench bar 10, 135-10, 155-10, 175-10
Bench 205-3, 225-3, 245-3, 265-3, 275-1, bad setup, 275-2
Dips bw-12 x3
Jump rope 1 min > DB lateral raises 15-12 x3 rounds
Wrist better, tri got better mid way thru
1.4 late session
Run
Squats bar 5, 135-5 x2, 225-5, 275-5 belt 315-5 x2
Chins +45-5 x2, 3 Ć1
Lat pull downs 140-10, 150-10, 160-10
Jump rope 1 min > DB lateral raises 15-15 x3 rounds
1.7
Jump rope 1 min > DB lateral raises 15-20 x3 rounds
Scott curls 30-8 x3
Hammer curls 40-8 x3
Decline CG press, elbows flared, bar 12, 95-12, 145-12, 195-12 > 145-10 > 95-10
BB Rev curls, bar 12, 50-12, 55-12, 60-8 > 55-4 > 50-4
1.9
Jump rope 1 min > DB lateral raises 15-20 x3 rounds
Deads 135-5, 225-5, belt 315-5, 405-4, straps 405-5. Left grip gave out.
Zercher squats 135-5 x3
1.11
Rev grip bench and bench, worked up to 265-2. Felt like ass. Called it and went home, worked late night before.
1.13, weight 205 today.
Light raises
Bench bar 10, 135-3 x2, 185-3 x2, 225-3 x2, 255-3, 275-3, paused 225-3 x3
Dips bw-15, 12, 10
Jump rope 1 min > DB lateral raises 20-12, x3 rounds
1.16
Run
Light raises
Cable high pulls 15 x2
Squats bar 10, 135-5, 225-5 x2, 275-5, belt 315-5 x2
Chins +45-5 x3
1 round of jump rope.and laterals. Calf cramped up and wouldnāt quit. Mental note, gotta do before squats.
1.17
Jump rope 1 min > DB lateral raises 20-15 x3 rounds.
Decline CG Bench, flared elbows, bar 12, 95-12, 145-12, 195-12, 245-4 > 195-4 > 145-6 > 95-8
BB curls 55-12, 65-12, 75-12, bar-16
1.21
Jump rope 1 min > DB lateral raises 20-15 x3 rounds
Deads 135-5, 225-5, 315-5, belt 405-5 x2, straps on 2nd set
Zercher squats 135-8 x3
1.24
Light raises
Rev grip bench bar 10, 135-10, 155-10, 175-10
Bench 205-3, 225-3, 245-3, 265-2, 225-5 x3. Left tri pain flared up round 225. Couldnt press evenly on 265.
Dips bw-15, 12, 10
Jump rope 1 min > DB lateral raises 20-15 x3 rounds
1.26 late session
Jump rope 1 min > DB lateral raises 20-15 x3 rounds
Squats bar 5, 135-5, 225-5, belt 275-5, 315-5 x2
Chins +45-5, +45-4 x2
Cable raises 12 x3
1.29 late session
Jump rope 1 min > DB lateral raises 25-12 x3 rounds
CG decline bench, flared elbows, bar 12, 95-12, 145-12, 195-12, 245-5, 195-8, 145-8 x5
SS lat pull downs 160-8 x9