Birthday Testing
Date: 8/24
Front Squat
45x10
135x3
185x2
225x1
265x0
This was like a third of the way up and then I just stopped. I really think I need to work my quads more going forward
Weighted Chins
Bw x5
20x3
40x2
60x1
80x2 (PR)
This was awesome might have to make a real run at 100 + lbs
DB Bench
50s x5
65s x5
75s x3
85s x1
100s x0
Missed this right out of the gate. Felt like I mentally just didn’t have it.
Happy birthday man!
happy bday
Spending a lot of my free time going through the logs on here and wanted to start logging again. Especially since I recently been refocused on my routine. So I’m back with some butchered westside for skinny bastards
Upper ME 1
Date 3/15/20
Floor Press 4RM
45x10 95x10 135x10 155x5 185x4 195x4 PR
Underhand Row
45x10 95x10 135x10 155x8 185x5 195x4 PR
Rear Raise 10s x14
Lateral Raise 10s x10
Front Raise 10s x10
DB Reverse Curl 10s x16
DB Hammer Curl 10s x10
DB Curl 10s x10
Lower ME 1
Date 3/17/20
Zercher Squat 4RM
45x10 95x6 135x5 155x4 185x4 225x4 PR
Ab Wheel
From knees 5 5 5 5 5
KB Swings 45x10 10 15
Upper RE 1
Date 3/19/20
Pushup 3 sets Max reps
15 15 20
TB LM Clean
90x4 50x3 3
TB LM Jerk
90x4 50x3 3
TB LM Snatch
50x 3 3 3
EZ Reverse Curl
25x25 45x12 65x6
OH Extension
25x25 45x12 65x6
The Titan Landmine Clean and jerk attachment is pretty awesome this was my first day playing with it but is going to make my home gym so versatile in the future
Also I suck at pushups
Upper ME 2
Date 3/22/20
TB LM Press 8RM
Bar x10 20x10 40x8 50x8 70x8
T-Bar Row
Bar x10 20x10 40x10 50x10 70x18
Lateral Raise 15s x 10 10 17
DB Reverse Curl 15s x 10 10 18
DB Kickbacks 15s x 10 10 15
Lower ME2
Date 3/23/20
TB LM Deadlift 8RM
50x10 90x10 140x8 180x8 230x8
Side Toss 3 sets of 5
12 lb ball
Pistol Squats 5 5 8
SLDL 5 5 8
Upper RE 2
Date 3/24/20
Pushups
20 20 20
TB LM Snatch
50x5 5 5 5 5
EZ Curl 55x10 13
Skullcrusher 55x10 14
Fat Grip Hold 140x20s 50x60s
Pushups only slightly felt terrible this time
Small improvement
Got a fun Sprint workout in with my gf
Sprint Day
Warmup
SL Glute Bridges Iso
Split Squat iso
SL Calf Raise Iso
High Knees
Walking Lunges
Butt Kicks
Side Lunges
Power Skips
Repeat Jumps
10yd sprints 10x1min rest
20yd sprints 6x2 min rest
40yd sprints 4x4 min rest
Also did some random med ball stuff between sprints
Upper ME3
Date 3/28/20
Ywt iso hold
Pushup iso hold
Floor Press 2RM
45x10 95x10 135x10 155x5 185x5 225x1 PR
Underhand Row
45x10 95x10 135x10 155x5 185x5 225x4 PR
Lateral Raise 15s x 10 10 16
DB Hammer Curls 15s x 10 10 20
Tate Extensions 15s x 10 10 24
Got some ugly PRs up but damn it I’m counting them. Definitely feeling strong these days
Lower ME3
Date 3/29/20
SL Glute Bridge Iso
Split Squat Iso
Zercher Squat 2RM
45x10 95x10 135x5 185x2 225x2 245x2 PR
Ab Wheel from knees x 7 7 7 7 7
TB LM Split Squat 50x3x10 10 10
TB LM Split RDL 50x10 10 10
Upper RE 3
Date 4/2/20
Ywt iso 20s each position
Dip iso 20s
Lateral line hops
Pushup 3 sets max reps
Bw x 21 17 20
TB LM Hang Clean 3x8
70x8 8 8
Fat Grip Holds 50x60s 60s 60s
EZ Reverse Curl 15x100
Skullcrusher 15x100
Upper ME 4
Date 4/5/20
Ywt iso 20s each position
Pushup iso 30s
Basketball drive drills 3min
TB LM Press 4RM
20x10 40x10 60x8 80x4 100x4 PR
TB LM Row
20x20 40x20 60x20 80x20 100x20 PR
Lateral Raise 15s x10 10 15
DB Reverse Curl 15s x10 10 15
DB Kickbacks 15s x10 10 15
Upper RE 4
Date 4/8/20
Ywt iso 20s each position
Dip iso 20s
Pushup 3 sets max reps
Bw x 24 20 23
TB LM Jerk 3x8
70x8 8 8
Fat Grip Holds 60x60s 60s 60s
EZ Curl 15x100 too light go up
Close Grip Bench 15x100 too light go up
Lower ME 4
Date 4/10/20
Split Squat iso 30s each leg
Leg Curl iso 30s
Wideouts 30 reps
LM TB Deadlift
90x10 140x10 180x5 230x5 280x4 PR
Kneeling Jumps 5 after every set
Pistol Squats bwx 10 10
SL Calf raises bwx 15 15
KB Swings 45x 20 20
Upper ME 5
Date 4/11/20
Ywt iso 20s each position
Dip iso 20s
Med ball side Toss 12 lb ball 10 each side
Floor Press 8RM
45x10 95x10 135x10 155x10 185x8 PR
Underhand Row
45x10 95x10 135x10 155x10 185x10
Lateral Raise 15s x 16 7 5
DB Hammer Curl 15s x 20 10 7
Tate Extension 15s x 20 20 20
Lower ME 5
Date 4/14/20
Split Squat Iso 30s each leg
Roller Leg curl 30s
Kneeling Jumps 8 reps
Zercher Squat 8RM
45x10 95x10 135x10 155x10 205x8 PR
DB Side Bends
45x15 15 15 each side
Zercher Lunge
135x15 each leg
These were way harder than I was prepared for I need to do more more more single leg work
Conditioning
Date 4/15/20
KB Swings
45x1-20
210 reps total
Was trying something different feel like I need to get more conditioning work in my life and swings seem like a good way to do it
Upper RE 5
Date 4/16/20
Split Squat Iso 30s each leg
Ywt iso 20s each position
Pushups 3 amrap
Bw 24 23 20
TB LM Hang Snatch 3x8
50x8 8 8
EZ reverse curl
25x60 20 20
Skullcrusher
25x60 20 20
Upper ME 6
Date 4/19/20
YWT iso 20s each position
Dip iso 20s
TBLM Press
20x10 50x10 70x6 90x4 110x2 PR
TBLM Row 20x20 50x20 70x20 90x20 110x15
Lower ME 6
Date 4/22/20
Split Squat iso 30s each leg
Roller Leg Curl iso 30s
TBLM Deadlift
90x10 180x10 230x5 280x2 300x2 PR
Pistol Squats
10 10 10
Upper ME 7
Date 4/26/20
YWT iso 20s each position
Pushup iso 30s
Rack Lockouts
45x10 95x10 135x10 185x10 225x10 275x5 PR
Shrugs
45x20 95x20 135x20 185x20 225x20 275x13 PR
TBLM Press
50x 20 18 12
DB Hammer Curl
15s x 30 20
DB Kickbacks
15s x20 17 13
Lower ME 7
Date 4/30/20
Split Squat iso 60s each leg
TBLM Split Rdl
bar x10 50x8 70x6 90x5
Landmine Squat
bar x10 50x10 70x10 90x10
SL Calf Raises
bw x 20 15 15