11/24
Shoulders/extras
standing press:
45x15 95x8 115x6 (left anterior delt was hurting so I skipped the rest of the BB presses and the upright rows)
DB press seated:
45x8x8x8x8
rear delt flye machine:
90x15x15x15
lateral raises:
20x12x12x12
BB curl:(semi strict)
95x8x8x7
overhead tri ext DB:
65x12x12x8
11/25
legs:
squat atg:
45x15 135x10 185x6 225x4 250x4x4x4x4
1-3 min rest
GM:
175x8x8x8x8
2min rest
seated calf raise with pause and stretch:
45x20 70x20 85x9
(My calves are starting to feel better. I believe I had developed some tendonitis from bouncing in the hole on squats and overreaching on the calf work. The stretch at the bottom of the seated raise seems to be helping)
leg curl/ext. superset
curl: 190x10x10x10
extensions: 205x12x12x12
11/26
Chest/tris
BB bench:
45x15 135x10 185x7 205x4 220x4x4x4x5
DB incline:
65x8x8x8x8
leaning tri ext:
100x12x12x12
pec machine:
150x12x12x12
11/29
Back/bis
deadlift:
135x12 225x8 315x5 370x4x4x4x4 no chalk until last set
Yates’ row:
215x8x8x8x8 no cheat strict form
pullups:
bwx10x8x7x7
lat pull-downs (behind neck)
145x10x10x10
preacher curls:
wide: 45x10x8x8
narrow 45x8x7x6
Shoulders/extras 12/1
face pulls: 85x12 100x10x10
press: 45x12 95x8 115x4
(These are still giving me pain in ant delt region, I’m eliminating them in favor of seated db presses which don’t seem to trigger any shoulder discomfort.)
upright row:
95x10 115x8 125x8 115x8x8
DB press:
45x10x10x9
rear delt machine:
105x10x10x12
lateral raises:
22.5x12x12x10
front raises:
25x8 20x10x12
BB curl:
95x8x8x7
DB overhead ext:
70x10x8x7
12/2
Legs
backsquat atg:
45x12 135x10 185x6 225x3 275x2 285x2x2x2 (last three sets were performed with a belt)
GM 135x8 155x8 165x8 170x8
(lighter on these since I’ll be pulling doubles on DL in a few days)
BB lunge:
80x10x10x10
seated calf raises:
45x20 90x15x15
(with full pause between reps and weighted stretch between sets)
Calves are feeling much better.
leg curl 190x10x10x10
leg ext 205x12x12x12
12/4 chest/tris
BB bench:
45x15 135x12 185x8 205x4 225x2 240x2 240x1(failed on 2nd rep)
225x3x3
I think I fucked up my warm up with the extra 2 @ 225.
DB incline bench:
67.5x8x8x7x7
overhead tri ext:
100x12x12x11
Pec machine:
150x12x12x10
12/6
Back/bis
DL
135x12 225x8 315x5 365x2 405x0 failed on the attempt
315x5x5x5 finished with some volume, will try again next week
Yates’ row
205x8x8x8x8
pullups
bwx10x8x7x6
praecher curls
wide 50x8x8x7
narrow 50x8x7x6
seated incl curls alt
reg 30x8
hammer 30x8
I probably shouldn’t have lifted today. I’m at the end of dead week, and I had to use the Uni gym since my reg gym sloses early on Sat nights. I didn’t eat well and I was fatigued. Yeah excuses, i know.
Dozens of curl boys and 2 squat rack curlers in the hour that I was there were good for a little comic relief. I got a lot of stares working up to the failed DL attempt. It’s not even that heavy, but no one in that pussy-ass gym ever seems to approach anything even remotely resembling hard work and effort.
I’ll prepare properly and hit that fucking weight next week. YEAH BUDDY!!!
12/10
Shoulders/arms
Face pulls:
100x15
115x15x15
OH DB press:
50x8x7x7
Shrugs std calf machine:
Stackx15 w/45plate on top x15x15
lateral raises:
22.5x12x12x12
rear delt machine:
105x12x12x10
BB curl:
95x9x8x6x5
OH tri ext DB:
70x10x10x7
12/13
legs:
back squat atg:
45x12 135x10 185x6 225x4 275x2 285x2x2x1
BB lunge:
80x10x10x10
seated calf raise:
45x20 90x15x15x15 70x15
leg curl:
190x10x10x10
leg ext:
205x12x12x12
Your bench is almost the same as your squat, you need to work on that.
12/16
Chest/tris
WU band stretches, lat pulls
BB bench:
135x12 185x6 205x3 235x2x2x2x3 (had a spot and liftoff for last set)
incline db:
67.5x8x8x7x6
leaning tri ext:
100x12x12x10
strict 1min rest
pec machine:
150x12x12x10
strict 1min rest
[quote]BlackLabel wrote:
Your bench is almost the same as your squat, you need to work on that.[/quote]
Yeah I’m aware that it’s low. So is your deadlift:)
I’m doing true ATG with a fairly narrow stance and am staying very strict with form.
Still, I need to grow a pair and get these numbers up.
I had to take two and a half weeks off due to traveling for the holidays.
First day back sucked. I’m weak.
I restarted my program with some new exercises from the starting rep range for compounds of 4x8.
More to follow.
1/6
Chest
DB bench
60x8 75x8x8x7x7
Incline BB
115x8 135x8x7x7x6
pec machine 150x10x9x8
BB pullovers 65x10 60x9x8
1/7
Back
Dead Lift:
135x12
225x10
335x6 315x8x7x6
Seated Row:
130x12
160x8x8x8x8
Chins:
bwx8x8x8
Back ext.
bwx20 25x15x15x15
Seated incline curls:
35x8x8x8
1/9
Shoulders/arms
DB press
30x12 50x8x8x8x7
BB shrugs
255x10 305x8x8x8x8
Grip kept failing before my traps were fatigued, time for straps.
Face pulls
115x12 130x12x12x12
Lateral raises
25x10x10x10
DB triceps ext
70x10x9x6 65x6
Preacher Curls
wide grip 50x10 55x10 55x9
narrow 55x9x8 50x6
wrist curls 50x20 60x15x12
rvs 30x20 35x15x15
leaning tris ext 115x10x9x8
1/12
backsquat atg
45x12
135x12
185x10
205x8x8x8x8
135x12
RDL from platform to lowest position possible
135x10
225x8x8x8
seated calf raises w/ pause and stretch
70x20
95x15x15x15
1/13
chest
DB bench:
45x12
75x8x8x7
70x6
Incline BB bench:
135x8x8x8x7
pec machine
135x12x10x10
Skull crushers
60x10x10x9
I pulled 365 the other day, whats good nigga?