OT's Log

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


now(end of cycle 2)

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.