2/16
back
dead lift:
135x12 speed
225x8 speed
315x2
365x1
375x4x4x3x2
(could have done more reps but I’m avoiding failure in preparation for a max attempt next week)
seated row:
190x10x10x10x10
standing calves:
stack x10
stack+45 plate x12 x10
straight arm pull-down:
70x10
80x10x9
75x8
seated incline curl:
35x10x8
hammer
35x7x6
11/18
shoulders/arms
face pulls:
100x12
145x12x12x12x12
lateral raises:
25x10x10x10
20x12x12x12
leaning tris cable ext:
100x10 115x10x9x8
standing bicep curls preacher bar
+60x12 +65x10x10x9
DB overhead ext:
60x12x10x7
rvs curls:
65x12 70x10x10
11/20
legs
front squat:
45x12
105x8
135x5
165x3
190x6x6x6x6
seated calf raise
45x20
90x15x15 100x15
leg press:
455x10x10x9
2/22
chest
DB Bench:
40x15
60x6
70x5
75x8x7x5
70x6
Shoulder is still weak but it’s not painful.
Incline BB
115x8x8x8x8
pec machine:
135x12x11x10
skull crushers:
65x8 55x10x9x7
lateral raises:
20x12x12x12
Damn man, whens that 405 deadlift comin! Ive been checkin everyday, only to be dissapointed.
I’m eatin’ a little snack right now and then I’ll be heading to the gym to give it a go.
2/23
back:
dead lift:
135x12
225x8(first two sets for speed)
315x2
365x1
405x2PR
415x1PR
415xF
Fucking smoked it yeahhhhhhhbuddy.
seated rows:
205x8x8x8x9
standing calves:
stackx12 +45x12x12
straight arm pulldown:
75x10x10x9
incline DB curls:
35x8x8x8
hammer: x7x6
Creatine makes my chocolate milk gritty:)
You bastard. Good for you. Ill only be shootin for 385 today 
[quote]BlackLabel wrote:
You bastard. Good for you. Ill only be shootin for 385 today :([/quote]
Don’t feel too bad you whup my ass on bench and squat any day of the week.
It was my first day in I think 2 years I did front squats. How do your shoulders usually feel after them? Myn were really sore from the bar laying across them.
They don’t hurt my shoulders at all. They did make my wrists a little stiff in the beginning. Currenty, I perform them with the bar next to my throat, in the clean position. I just use the fingertips to stabilize the bar and have been experimenting with letting the pinkies off of the bar to reduce strain on the wrists.
It takes a little getting use to, but this feels much more stable to me than the crossed arm position.
2/26
legs
front squat:
45x12
115x8
135x5
165x3
195x6x6x6x3
seated calves:
45x20
90x20x16x15
rdl:
135x10
225x8x8x8
leg press:
405x5
455x10x10x10
2/28
Chest (still week, I may take next week off)
DB press:
40x15
60x5
75x8x6 70x6x6
Smith machine incline:
bar+70x6 +120x6 +130x6x6x5
pec machine:
135x12x12x12
skull crushers:
60x10x10x6
55x6
lateral raises:
20x12
25x10x10x10
2/2
Back
Power cleans:
1st time doing these.
95x5 135x5
185x5x5x5x5
Seated rows:
205x8x10x10x10
w/some body english on last set
standing calves:
stackx10
stack+45x10x10
stackx10
seated incline curls:
35x8x8x8x6
2/4
Shoulders/arms
face pulls:
100x12
160x10x10x10x10
DB press:
45x8x7x6
40x9
(shoulder is still weak)
lateral raises:
20x12x12x12x10
straight BB curl:
80x12x11x10
DB overhead ext:
65x12x10x9
rvs curl
70x10x10x10
3/6
legs
front squat:
45x8
135x5
165x4
200x6x3(form broke,failed on 4)
195x6x5
RDL:
135x10
225x8x8x8x8
seated calves:
45x15
90x25x20x16x16
leg press:
405x5
455x10x10x10
3/7
chest
DB bench:
40x15
60x5
70x8x8x6x5x5
65x5
60x7x6
pec machine:
135x12x12x12x12
push-downs:
100x12
115x12
130x10x5
lateral raises:
25x10x10x10
3/8
2mi run w/ 1K cooldown
3/9
back
deads:
135x12
225x8 1st two sets for speed
315x4
335x8x6x5
power cleans:
135x5
155x5
165x5
seated row:
220x8x8x8x9
w/body English
alt standing curls:
40x8x8x8x8
Energy was a little low today so I switched things up.
Evening asst at home chins BWx10x10x10.
3/10
30min cardio
abs