squat
185x10
lunges
gymx50x3
ab cirucit
bench
165x7
well im stronger then last month at least
i had to get up at 6 to workout today… no other time availabe. super hardcore, i know.
flyes:25x10x3
db bench:
60x15
70x6
65x10
squat
185x10
lunges
gymx50x3
ab cirucit
bench
165x7
well im stronger then last month at least
i had to get up at 6 to workout today… no other time availabe. super hardcore, i know.
flyes:25x10x3
db bench:
60x15
70x6
65x10
progress thus far
7 months ago
I’d say my back and legs have definitly improved the least. My back was practically non existant before tho. Probly my hardest body part to grow…
edit: fuck. pics wont post
cycle 2 wave 4
Deadlifts:
last set-260x10
solid, I bet I can dead at least 315
DB shrugs:
80x25
85x25
these hit my traps so much better then straight bar. Fuller rom i think/
DB rows:
80x22
70x12
70x10
70x10
ab circuitx3
solid. Overall im satisfied with this cycle. Not gunna change the assistance for the next one.
rep records:
deadlift:260x10
Bench:165x7
Squat:185x10
OHP:115x9
reaaaally need to step my squat up…
training maxes
deadlift:285
bench:180
squat:230
OHP:125
sooooo
deload week.
im headin to the city of angels for christmas, were my extended family lives. My grandma owns a catering business so i’ll probably gain like 6 pounds
Training:
OHP-chinups 50 total reps,5x8-12 db military press,3x10 curlz for teh gurlz
Squat- 2xgymwalking lunges, 5x10 back raises, ab circuit
Bench Press- 5x8-12DB flat bench, dips 75 total reps,5x12 flyes
Deadlift-shrugs 50 total reps, db rows 50 total reps, pulldowns , side bends
wave 3 cycle 1
OHP:
105x16
this is alright, i was trying to take it easy
db shoulder press:
35x12
40x12
50x8 massive PR
45x6
35x12
fucking awesome, a few weeks ago i was struggling to get 1 or 2 rep with the 50s
chinups:
fail. i tried and they were just not happening. I know there the best fuckin excerise in the world and shit and if i dont do them i will be doomed to a life of puniness, celicaby, and incontinence, but im gunna stick to lat pulldowns from now on
curls:
70x10
60x10
60x10
weak arms.
I started squats way to high so i just did 185 again but for 12 reps
db lunges:60 pounders?2x6
Incline Bench:
155x11PR?
this was pretty solid, rest of the workout was kinna crappy…
db bench:
70x7 fuck
60x9 super fuck
55x14 mheh
65x10
donno what happend here…
flyes:
30x8
20x14
20x10
25x10
25x6
So i skipped my workout on new years and smoked weed all day then got wasted off my tits, it was awesome
just finished up my deadlift workout today
Deadlifts:275x9
Yeah i raised my training max a ton again… i just cant handle those 10+ rep deadlifts
db rows:70x10
85x20
70x10
75x10
shrugs:90x15x2
lat pulldowns:140x10
140x10
130x10
OHP:
115x10 +1 rep
god damn this was hard. thats what i get for working out out my back the day before my shoulders…
db ohp:
45x12
55x6
45x16
40x16
50x7
curls:
80x6
70x12
70x10
fucking terrible day…
incline bench:
160x8 - 1 rep
db bench:75x6
70x8
65x10
flyes:25x11
25x9
dips:
1x8
1x15
alright.
no chalk today. made pulling … and everything much harder
Deadlift:
285x7
db rows:
90 or 95 idrx20
80x14x2
shrugs:
95x20
90x20
lat pulldowns:
150x12
150x10
140x12
felt like progress was actually occuring this workout.
cant get this song outta my head…
outstanding fucking outstanding workout
OHP:120x11PR(+5 pounds +1 rep)
db ohp:
50x10
55x8
45x14
50x8
45x10
think thats how it went…
curls:
80x12
80x7
70x10
outstanding fucking outstanding workout
OHP:120x11PR(+5 pounds +1 rep)
db ohp:
50x10
55x8
45x14
50x8
45x10
think thats how it went…
curls:
80x12
80x7
70x10
I bet i cant 1rm max 140-150… fuck yee…
so i finally found away to squat were my knee/hip doesn’t ache like ass!
im actually really siked about this cuz squatting is one my great lifts, im better at it and i love doing it and i can finally start taking it seriously. anyways…
squats:225x10
this was pretty easy.
ab work//out.
incline bench:
170x7
solid pr, and i was being a conservative pussy on this one. i lost my groove on the sixth rep and it went up slow which i mistook for weakness, but i powered the seventh up def could have gotten at least one more. so o well:[ more pr to hit next cycle i guess…
completely forgot about the dp presses
dips:
bw+25x12
bw+25x8
bwx14
bwx20
dips come easy for me
flyes:
30x8
25x12
25x12
20x14
20x15
felt good. Strong lamentation for my main excersize but i got a pr so i cant be too upset.
Deadlift:
300x7 or 8
i sorta passed out a little on the last rep and forgot. Good though. good.
db rows:95x24
75x10x3
lat pulldowns:160x10
150x10
150x10
shrugs:
100x15
90x20
feel good. I wonder what my deadlift 1rm max is… anyways. ill do a cycle wrap up later. tired as fuck right now.
CYCLE WRAPUP
ok so my maxes of the last week were
CYCLE 3
Press-120x11
Squat-225x10
Bench-170x7
Deadlift-300x7
just doin the estimation thing here for shits and giggles this puts me at
1rmaxes
press-165
squat-300
bench-210
deadlift-370
new training maxes
press-130
squat-250??
bench-185
deadlift-325
Takin my deload week real serious like. Siked to be fresh and ready to bust PRs
deload
ohp:
worked up to 105x6
wasn’t hard but im glad i deloading cuz i def wasnt setting any prs today
squat:
245x12
could have gotten a couple more probably
ran on the treadmill for like 20 minutes for fun= dead. i am so fuckin out of shape
aaaand another cycle begins
Cycle 4 wave 1
OHP:
working set:110x14-15
+2-3 reps from the last time i did 110
db shoulder press:
55x11
60x6
50x11
45x15
45x10
happy to get the 60s especially after not being able to get them up last work out
my shoulder press is legitmately creeping up on my db bench press though. i dont know what the fuck is wrong with me
curls:80x16
90x4
dumb
70x14?
I just wolfed down around 90 grams of protein in the form of ribs, thought you guys would appreciate that kind of eating.
I love lifting weights. It is probably the reason I don’t do a multitude of drugs every day
Ps. found out how to do pullups without fucking my shoulder and actually using my back, they feel great and im definitly working them back into my routine.
squats:
275x9
should have gone for ten but whatever still progress
side bends 3x15 70 db
Trying to set some major PRs next week, theres a huge concert in the city next friday and its probably going to fuck my chances of any gains on my final week.