Tuesday
12 pull ups
Bench
Bar
135
185
225x3
255x3
275x3
185 plus maybe 80 lbs of chain 8x3
DB rows
3x10
Db Triceps extensions w/ band pull aparts
3 sets
Triceps were smoked by the time I was done with the bench.
15 pull ups
Bench
Bar
135
185
225x3
275x1
305x1
315x.75 (spotter touched the bar when he shouldn’t have)
Close grip
225x10,7
Latin pull downs
4x10
Tricep rope extensions/face pulls
3x10
10 pull ups
At least I can hit 300 again.
December 26
Deadlift max out day
Worked up to…
Then did some reverse hypers for a couple sets of 20, waited like an hour while I showed my cousin how to squat and deadlift.
Worked up to 315 for a few squats.
Pullups 2x10
December 27
Overhead press
Bar
85x8
105x8
135x8
Cable rows
140x10
160x10
Face pulls
3x15
Super easy day today cause I hit that deadlift yesterday.
Maybe I will do my log some more, maybe not. I do like how I can look back and see what worked.
Safety squats yoke bar squats
Bar x10
155x5
245x5
295 3x10
Hanging leg raises
3x15
Pretty sure I passed on in the middle of my 3rd set of squats. I am actually a reanimated corpse updating this.
December 30
15 Pullups
Bench Press
Bar
135
185x3
205 4x8
Skull crushers
95 3x8
Low cable rows
125x15
145x15
165x15
Trying to build a little volume for my lifts to increase my floor, if that makes any sense at all. I did 5x10 bench last week.
January 2
Overhead press
Bar x some
85x8
105x8
145x5
165x3
185x2
Lat pulldowns
120x10
140x10
160x10
180x10
Face pulls
3x15
January 3
Deadlifts
135
225x3
315x3
365 8 sets of 3 45 secs rest
Squats
Bar
135
225x5
315x5
10 mins on the treadmill at 6 mph
Fuck running. But I hate all the other cardio even more. Damn it.
January 4
Bench Press
Bar
135x5
185x5
215 4x8
Dumbbell Press slight incline
70x10
75x10
75x8
Barbell rows
Bar
135x10
185 2x10
Decided that making food at home is a smidgen cheaper than eating out every meal. Prolly better for you too. Also, gonna try to have abz by the time I can take the boat on the river this year (late May).
January 9
Squats
Bar
135
225
275x5
315x5
365x5
385x3
Belt squats
2 plates x10
Reverse hyper
2x25
I think I was doing the belt squats wrong, they felt weird so I just did the one set.
January 18
Dimel deadlifts
135 x some
135 x fewer
Deadlifts
225x3
315x3
365x3
405x2
425 5 or 6 x 2 (it was hot and I lost track)
Front squats
Bar
135x5
185x5
225x5
Back squats
225x5
275x5
Seated leg curls
2x10 each leg
Felt like my bicep was going to tear on the front squats. I need to practice with something other than a cross arm grip.
Also got challenged to pull 550 at 200lbs by April 30. Right now about 215 and pulled 535 a couple weeks ago. Let’s give her a shot.
January 20
15 Pullups
Bench
Bar
135x5
185x5
225 4x8
Dips
3x10
Lat pulldowns
4x10
January 23
Isometric deadlift
135 4x10ish seconds
Deadlifts
135
225x3
315x3
365x3
405 3x6
Hanging leg raises
2x15
I had to try the pull against the rack pins. They were “fun”.
January 24
15 Pullups
Military press
Bar
85 x some
115 3x10
Dips
10,12,15
Pullups
3x10
Rear delt flies
3x10
Ran 15 minutes. Didn’t die. Sitting at 217 today.
January 25
Seated cable rows (all the racks were full)
3x10
SSYB squats
Bar
155
245
295x5
315 2x5
Rear-foot elevated split squats
Bw 3x10 each
Leg extensions
3x10 each
Holy shit quad pump.
January 27
Bench Press with Texas bench bar
Bar (55)
145x5
195x5
235 4x8
Dips
12,10,10
Lat pulldowns
3x10
15 min run
January 28
15 pull ups
Reverse hyper
3x20
Cable rows
3x10
Face pulls
3x15
January 30
Cable rows
Some for a few (killing time)
Front squats
Bar
135
185x5
225x5
275x1
275x2
225x7
Paloff press
6x10 sec hold each side
Bulgarian split squats
10 each hand x10
30 2x10
I was supposed to deadlift today, but holy shit was the gym packed. I found a rack as soon as I could and tried to do something productive. I had decided some time ago that my quads are the weakest point in my Squat and deadlift as I can lock just about anything out but I am pretty slow off the floor and out of the hole. So a bigger focus on those shall be present for the time being.
January 31
Football bar OHP
Bar
80
110x5
130x10
110x10
Dips
12,15,15
Lat pulldowns
3x10
Face pulls
3x15
Ran 15 mins.
February 3
Deadlifts
135
225
315x3
365x3
405x3
455x3
475x2
Hanging leg raises
2x15
Have a pft tomorrow so killed it pretty quick.
February 6
Bench
Bar
145
145 + 40-50lbs in chains x5
195 + chains x5
225 + chains 3x4
Dips
3x15
T-bar rows
3x10
February 7
Squats
Bar
135
225
275x5
315x5
355x5
385x3
Pallof press
6x10 sec holds each side
Bulgarian split squats
3x10 with 30’s
February 10
15 pull ups
Football bar ohp
Bar
80x10
110x10
135x9
Dips
15,15,18
Lat pulldowns
3x10
Face pulls
3x15
15 min run
210 lbs today