Bench
100x5
125x5
150x3
175x3
200x3
225x7
Pullups
5x5 in between close-grip sets
Close-grip
135 5x10
Pec flies
20x10
25x12
20x12
Blast strap pushups
5, 7, 8, 7
Deadlifts
145x5
185x5
215x3
250x3
290x3
325x3
365 2x1
I think I prefer doing a couple heavy singles at top as opposed to max reps for last set at least for deads.
Pullups
2x10
Good Mornings
135 2x6 (ran out of time)
Military Press
55x5
70x5
80x3
95x3
110x3
120x12
Pullups
5x6
Wide-grip bb upright rows
45x10
95x8
75 2x10
Cable pullovers
50x10
80x10
90x10
Db rows
55x10
65x10
80x10
Back flies
15 3x12
Squats
125x5
155x5
185x3
235x5
265x3
295x6
Front Squats
135 5x10
Leg Press
3 Plates 2x10
5 Plate drop-set (let’s just say I puked after these)
Yesterday Bench
100x5
125x5
150x3
190x5
215x3
240x4
Close-grip bench
135 5x10
Pullups in between bench sets
8 sets of 5
Incline db press
40x10
50x10
55x10
Chest flies
20x12
25 2x12
Blast strap pushups
9, 7, 6, 7
Cable rows in between pushups
85 4x10
Deadlifts
145x5
185x5
215x3
270x5
305x3
340x1
345x1
385x1
Pullups
2x10
And my lower back doesn’t feel like death warmed over
Military Press
55x5
70x5
80x5
100x5
115x3
130x1
130x1
145x1
80 5x10
Pullups
10 sets of 6 (1 in between each set of presses)
I really don’t want to pick up ANYTHING at work today…
Squats
135x5
165x5
195x3
225x3
255x3
290x3
300x1
330x1
290x4
Front Squats
145 5x10
Bulgarian Split-Squats
bw x10
10 x10
15 x10
Back Extensions
bw x10
25 2x10
I can’t walk…
Bench
105x5
135x5
155x3
180x3
205x3
230x3
240x1
260x2
230x5
I was just gonna do 1 260 but then I was bet dinner I could get 2. Free Red Robin is delicious.
Close-Grip Bench
135 5x10
Pullups
Um somewhere between 10-15 sets of 4 in between benches I don’t remember.
Incline Dumbbell Presses
45x10
50x10
55x9
Back Flies
10 1x10
15 2x10
Straight-Arm Pulldowns
110x10
120x10
130x10
Blast Strap Dips
4,5,4
Blast Strap Pushups
10,10,9
Cable Rows
85x10
100 2x10
I still can’t walk from yesterday.
2-27-13
OHP
55x5
70x5
85x3
100x3
110x3
125x3
130x1
140x1
85 5x10
2-28-13
Random back day (I don’t remember)
So yeah um life happened wrecked my car getting kicked out of the marine corps (yay!) and got a new car so basically skipped a whole week going to the gym but meh I am good now.
Today
Squats
135x5
165x5
195x3
215x5
245x5
275x10 (My hearing went out after I was done with these…yeah)
Front Squats
145 5x10
B Split-Squats
bw x10
10’s x10
20’s x10
I feel much better now I got a couple squats in
Bench
105x5
135x5
155x3
165x5
190x5
220x9
275x1 (I got talked into it)
Close-grip bench
135 5x10
Pullups
4 in between each set of both
Incline dumbbell press
45x10
50x10
55x10
Cable rows
85x10
100x10
115x10
Blast strap pushups
10, 9, 7
Back flies
10x10
15x10
20’s x10
Standing EZ bar curls
25x10
45x10
65x10
75x10
Deadlifts
155x5
185x5
225x3
265x3
295x3
335x3
345x1
375x1 Had to try 3 times to get it. I ended up taking my shoes off to get a little leverage. I guess that’s what happens when you keep skipping DL day
Good mornings
bar x10
135 3x6
Pullups
1x15
I had such bad DOMS in my legs from squats Friday that I was half crawling up the stairs today. If anything my lifts today gave them a good stretch and they felt better afterwards than they did prior.
Had kind of a shitty workout but at least I showed up
OHP
55x5
70x5
85x3
90x5
105x5
120x8
85 2x10
Pullups
6 in between each set
Left
[quote]johngalt191 wrote:
Had kind of a shitty workout but at least I showed up
OHP
55x5
70x5
85x3
90x5
105x5
120x8
85 2x10
Pullups
6 in between each set
Left[/quote]
Hate those days, everything feels like shit, warms up are slow, and you want to quit… The important this is you showed up and put the work in. Will be following.
Nice log man and great work so far! You still looking to compete in April? I am trying to do my first meet April 6th and have a log on here. Keep up the good work man!
Squats Yesterday
135x5
165x5
195x3
245x5
275x3
305x1
305x1
335x1
Front squats
145 3x10
155 2x10
My brother had places to be and I drove so I will save the rest of he assistance after deadlfting on Sunday.
[quote]t.collin.smith wrote:
Nice log man and great work so far! You still looking to compete in April? I am trying to do my first meet April 6th and have a log on here. Keep up the good work man![/quote]
Thanks for reading and that meet in April kinda fell through because it turns out I have drill that weekend but just browsed through your log and am jealous. You weigh 10 more lbs and have about 100 lbs on me in every lift…
[quote]thetrebel wrote:
[quote]johngalt191 wrote:
Had kind of a shitty workout but at least I showed up
OHP
55x5
70x5
85x3
90x5
105x5
120x8
85 2x10
Pullups
6 in between each set
Left[/quote]
Hate those days, everything feels like shit, warms up are slow, and you want to quit… The important this is you showed up and put the work in. Will be following.
[/quote]
Pretty much but hey (refers to title of log).