Deadlifts
225x2
315 6x2
Front squats
135x5
185x5
225x5
275x1
I was really trying to not round my lower back on deadlifts anymore, so I just practiced technique. On the fifth set I think I figured out what locking your lats in means. The bar just flew up off the ground after that.
Seated db press
40x10
50x10
55x10
30x14
Presses supersetted with 8 pullups
Dips
2x12
1x17
Back flies
3x10
I was 206lbs this morning.
Hamstring curls x maybe 15
Box squats
Bar
135
225 2x3
275 2x3
315 2x3
Started new job last week and have altered my schedule a bit. Going to try going after work instead of the morning so I don’t have any excuses to skip. The squats felt pretty hard actually but I made sure I was not rocking and my back was arched hard. The bar path is actually vertical now. Hopefully I can maintain that when I go heavier in the future.
Bench (2 count pause)
Bar
135
185x5
225 4x5 1x4
Tricep pushdowns
A bunch
Deadlift
225
315 2x2
405 2x2
455x1
405x2
DB rows
3x10
New job is quite a bit more labor intensive than my previous venture. Trying to do just enough to not make myself miserable and unproductive, at least until I am back “in shape”.
Db press
40x10
55x8
55x6
55x4
65x2
Upright rows
4x10
Back flies
10 1x10
15 1x10 1x12
Calves
Til they were sore
Abz
Some
Squats
Bar
135
225
275x3
315x3
335 3x3
225x5
Yeah, that still felt pretty hard. Going to try to get back up to 450 by the end of the year.
Bench
Bar
135
185
225x3
245x3
265x3
275x2
Close grip
205x9
15 pullups
Box squats ( higher box)
Bar
135
225 2x3
275x3
315 2x5 1x6
225 3x2
Felt solid today. Could’ve done more but trying to save it for throughout the week.
Bench (2 sec pauses)
Bar
135
185x5
230 5x5
Tricep pushdowns
A bunch
Deathlifts
225
315 2x3
405 5x3
Hands were freaking sore from work and had some difficulty holding the bar.
Db rows
75 3x10
Back flies
10 1x10
15 3x10
Calves
Some
Abz
Some
Skwaats
Bar
135
225
275x3
315x3
345 2x3 1x5
I am starting to feel the right, I don’t know, groove maybe? Today felt pretty easy. Will try 355 next week.
Bench
Bar
135
185
225x3
245x3
265x3
285x1 (missed 2nd rep)
Close grip
225x8
10 pullups
Facepulls
5x12
So much more fun when you have someone to go with.
Box squats
Bar
135
225
275x5
335 5x3
My knee was feeling a little funny, as was my left ankle. I think I wasn’t sitting back quite far enough.
Bench (paused)
Bar
135
185
235 5x5
Low incline db press
3x10
1x15
Db rows
80 3x10
Straight arm pulldowns
3x10
Back flies
10 1x10
15 2x10 1x18
Calves
some
Abz
some
Skwaats
Bar
135
225
275x5
315x3
355 3x3
225 5x3
Felt kinda heavy but I should still be good to do 365 next week.
Bench
Bar
135
185
225x3
245x3
265x3
285x2
Close grip bench
20 5x12
Facepulls
3x10
Front squats
Bar
135
185
225x3
275x3
245 3x3
255 2x3
Then got on the leg press. Hip said fuck you leave the gym. So I did.