Hello guys and girls
I am starting a new internet log because I can’t write clearly on a piece of paper. I currently train at two gyms
Monday: Shoulder and triceps at University gym
Thursday: Legs at university gym
Friday: Chest and biceps at my hometown gym
Saturday: Back at hometown gym
I do yoga everyday and a bunch of weird related stuff
I was slowed down by injuries in the past years and a half. I am just starting to get significantly stronger than I was.
I was recently diagnosed with hypogonadism, I am not on any treatment yet. I can still progress in the gym so I dont care.
Here we go
Shoulders/triceps
DBlaterals (x8-10) 30 40 45 50 loose form
DB press (x8) 55 70 85x11 (Pr) 90x5 70x12
DB laterals (35lbs) 15reps, 12 reps, 10 reps strict form
Barbell Press (clean on first rep) warm up 135x3 145x3 155x3 165x3 170x1 135x7 (early stop)
DB lying triceps extension,(x10) 35 45 50x8 65x 4 or 6 45x12
arms facing each other on torso
CGBench (x5) 95 135 165 195 225x4 245x1
Dips (x8) Bw 35 70 95x6 120x4 drop 50x6-8? drop Bwx8
tricep cable rope extension (x12) 3 sets, drop set on last.
Legs
Leg curl: pump work
Parallel/high box squat (6 step) (x5) 45 95 135 185 225 255 280 305 325 345 365x3 385 fail
Front squat (x3) 45 95 135 185 225 235 245 255 265 275 285
Romaniana DL (x3) 135 225 315x7 365x3 405x3 435x3
Back extension 4 sets
leg press (x10) 2p,4p,6px15
Notes:
Lower volume easier day because of poor performance. forgot straps for Rdeadlift, went a little heavier. Keep same weight on front squat, not easy enough. Moderate back extension. low weight, Low volume on leg press
545 deadlift
120x7 DB bench
90x9, 95x5 DB press
300x3 Front squat (not max)
345x5 back squat
385x1 back squat
405x1 parallel box squat
285x1 CGBP
85x8, 95x7 DB press. Form -
120x8 DB bench
I am still a fucking schrimp and pale as a ghost. God damn low T.
I plan on dropping 1 lbs a week until I get to 190-192lbs. I am currently at 200-205 lbs, 6’0.
345x8 squat, slight pauses
New PR
95x9 DB press
120x8 DB bench
305x5, 325x3 front squat (cheap PR, taking a little break from back squat to fix my back)
Everything else is too cheap to write
325x5 front squat
I feel a plateau is coming. I will not update this log.
New PR
95x10 DB press
100x5 DB press
40x30 lateral raises (lol)
100x6 DB press
455x6 romanian DL (3rd exercise)
275x3, 295x1 CGBP (conservative)
305x5, 325x1 Front Squat (after heavy box squat)
MAYBE I CAN DEADLIFT 405x10 THIS WEEK, JUST NEED TO GO FROM TO GO TO TO GET TO
MAN CHALLENGE