cycle 4 wave 1
Incline Bench:
160x12PR + 3 reps
A bit of a false PR because I’m now stopping an inch off my chest instead of touching but i’ll take it
puts my max around 225… I doubt it, but I could probably get up 205-215 which is extremely satisfying
dips:
bw+25x12
killed my triceps
incline db bench:
60x8
60x6
50x10
triceps burnt out
flyes:
30x10
25x12
25x10
25x8
20x18
alright…not looking forward to deadlifting 275 for reps tommorow
todays workout tasted like victory gentlemen…
deadlifts:
275x13PR(+4 reps)
No false PR here, all me.
db rows:
85x10
100x20
Did sort of a doggcrapp thing right here to get the last couple reps. Stopped on rep 16 on the left and 18 on the right.
85x10
85x10
85x10
my back was fucking fried after this, and i had to hurry cuz my dad had to take my brother to tutoring
Lat pulldowns:
160x10
150x10
140x10
tried pullups, couldn’t even get one…
out.
forgot thedamn shrugs. Great workout.
OHP:
115x14 or 15
alright
db press:
60x10
65x4
55x12
55x8
45x14
mheh ish workout. Not much intensity overall, i did well on my main lift though.
I’ve been sick since sunday so no leg day
4th cycle 2nd week
Incline bench:
165x11PR(+ 4 reps)
Probably could have gotten 12. If i didn’t have a spotter i sure as shit would have gotten 12. I was expecting 8 or 9 reps and I hit them with ease so I subconciously settled for 11 reps. I had this old ex college football player spot me, he said good job after my set, i felt pretty good about myself haha.
DB inc bench:
60x10
55x10
55x8
50x14
40x23
yes i am doin entirely to much incline benching… but i cant seem to increase my db flat bench so i thought what the hell, why not. I really wish i could engage my chest better benching. My tris are always pumped as hell and always give out before my chest.
flyes:30x10
25x12
20x12
20x14
on the last two sets i was really slow and barely had a bend in my elbows really just focusing on the mind muscle connection. My triceps are still way more worked then my chest though:/
all in all, happy with my main lift PR, so so otherwise.
PS.
spent pretty much all 50 minutes listening to this song
hopefully embed works this time
great workout
wave 4 week 2
Deadlifts:
295x11PR
Never done 295 before, but I consider this a PR since it’s only five pounds less than 300 but I got 3-4 more reps
DB rows:
no warm upset
100x22
no rest pause shit on this straight out, felt strong too on both sides
80x10x3
slow and controlled focused on the contraction
shrugs:100x25
100x24
pullupsxfail
if i wanna get these back into my routine im gunna have to prioritize and do em first but im reluctant because i know my rows will suffer
lat pulldowns:
160x11
150x11
last set was EXTREMELY good form.
shittiest fucking workout ever
ohp:
125x8
db press:65x0
55x12
55x10
45x14
45x12
got the fuck out quick. Danced from 8 til 2 on friday night, was sick blah etc excuses
i refuse to let the rest of this cycle go down the drain.
my goals are :275x8 on the squat,175x8 bench, and 310x8 deadlift
oops.
and i did an ab circuit just for the hell of it
conservative but they will do
Note to self- add timed barbell holds to ohp day
got the 275x8 on squats but thats all i did, i am ridiculously lazy about my legs…
incline bench:
175x8
alright. I think i might have gotten nine if id had the balls to go for it without a spotter and if my rep speed hadnt been shit. 175 was alot heavier than i expected. it kinda threw me off.
incline db bench:
65x12
fuck yeah. felt good too.
60x10
55x11
55x10
50x16
flyes:
30x12
25x12
25x10 very little bend in elbows, slow all sets at and below this point
25x8
20x18
All in all it was alright. Would have been real nice to 175x9 but whatever.
fucking awesome workout
deadlifts:
310x10PR
When i was during the warmups i was being a little careless with 225 and the gym owner came and told me to tone it down a bit, showed me how to deadlift properly and such… he basically didn’t want the weight being dropped whatsoever because there was a crack in the ceiling below where i was deadlifting, some curl jockey jackasses took my normal spot. Anyways I thought it would limit my lift but i actually like deadlifting more controlled better. Ground out 10 reps.
uhh
db rows:
100x25
85x10x3
really need to work on these with the left side, they always feel awkward.
shrugs:
100x30
100x22
lat pulldowns:
170x8
150x12
140x12
super good form on the last ones, til the last rep, then form was shitty as fuck
and this brings about the end of my fourth cycle…
531, its like crack to me
4th cycle wrapup:
maxes-
bench:175x8
deadlift:310x10
squat:275x8
ohp:125x8
new maxes
ohp-135
squat-dunno will find out
deadlift-340 (15+ pounds fuck it)
bench:190
did 2 complexes this week
cosgroves evil 8 i think its called??
deadlift
romanian deadlift
row
hang clean
push press
front squat
back squat
good morning
6 reps 120 seconds rest pyramid down to 1 rep
then the second time i used 90 seconds rest and did another set circuit of 6 reps after the 1.
feels greaaaaaat.
cycle 5 week 1
OHP:
work sets:
135x1(easy)
145x1(harder)
150x1 This was pretty hard. I think the hardest part was probably getting it to my head, not that locking it out was all that easy. Maaaybe could have had 155. Probably gunna start doing singles after my rep maxes to get my 1rm strength up, i dunno for sure.
db ohp:60x14PR + 4 reps
confident to try 65 again next week. Ideally i hit 75 for something last week, at least 70 hopefully.
The hardest goddamn thing about any sort of vertical pressing is getting that shit up there in the first place.
curls:70x12
80x10
my arms are weird
a bit of a barbell complex
squat workout
275x10
I think im just gunna keep squatting 275 until I cant add reps.
side bends:
75x20
65x15
60x15
my stupid tricep tendon hurts near the elbow on the inner side. MEH. icing and ibuprofening the crap out of it… I know it’l still be there on bench day though… ill probably bench anyway
inc bench:
160x14-15
good pr. and i got a bad grip on this to begin with and stopped at rep 2 to readjust that probably cost me a rep.
inc db bench:70x7PRextremely happy with this cuz it was a flat pr not long ago.
65x4 wtf
60x8
those sets were both hard so i just said fuck it and repped out 12 with the 50s. Normally my strength stamina is much more on point but i dont care cuz i pred.
flyes:30x14 im really getting the hang of these now. Will probably increase faster
25x14
25x10
20x17 These were slower/little elbow bend as ive ever done
20x19 elbow bend at the beginning, strained on the last few reps
deadlifts:
worked up to 375x1
chest supported row: 2 platesx12,x16
db rows:
85x10x3
db shrugs:
100x35
100x20
hammer strength pulldowns:
45and 25 on each sidex12
45and 35 on each sidex8
45and 25 on each sidex16
Alright was hoping for more than 375 but its a start.
add timed barbell holds/shrugs to shoulder day
ok so im reorganizing the assistance because a)i feel like it, and b) doing AMRAP with same dumbell everytime is getting old
moving shrugs/bbell holds to shoulder day
deadlift day:
531 deadlift
PULLUPS(these fuck with my shoulder but I neeeed to get good at them) 3-5xwhatever
Barbell rows 3-5x6-20
hammer strength pulldown 3x8-16
I think the hammer strength is different enough than pulldowns to where it would not be a waste. Sothere it is…
cycle 5 week 2
ohp:
125x9PR 1 rep
hard.
db ohp:65x0
60x0
fmlx10000
quit
timed barbell holds:225x30 seconds
315x20 secondsx2
no chalk, mixed grip with 315. I know i could rack pull 405 multiple times if I could hold it lol. I picked up 315 like butter.
getting back on the horse
repped out 50s for 18
and 55x15
fucking lame about the ohp. Terrible day, I was shitting on everybody and retracted. Ive slept a total of zero hours for the past two nights. Having major girlfriend problems mheh. I could give a fuck about anything and everything except the iron right now. Good time for PRs.
OH yeah.
curls: 85x6
85x5
straight bar, definitly harder. Wasn’t trying to jump up to 90s on the eazy curl though. Would have edited post, but it takes about 30 minutes to actually get posted
bad day. im gunna start benching to the chest again.
top set was 170x8
nice PR on db tho
inc db press:
75x7PR
70x7
60x8
50x10
flyes:35x8
30x15
25x20
25x10
20x20
cycle 5 week 2
deadlift day
max set:
305x11
i’ll take it.
pullups: 4, 3, followed by 7 negatives, then later I did 4 negatives.
bb rows:
135x8
185x8 sloppyish
155x8
155x8
135x10
hammer strength pulldown:
45 and 25x18
45 and 35x12
45 and 25x10 suuuper controlled.
I have a good feeling about the pullups. Going to do an ab circuit. Today was weird. There was local or statewide protesting idr on the budget cuts for public education. A media crew was at our school and unfortunately the their depiction of us will most likely be 1000 black people shouting OT lol.
But yeah, All my advanced classes are in the morning so after those I protested with my friends for an hour or two with my friends and then came home, worked out. good day
edit: goals for tommorow:130x8 OHP, 375 bb hold, 90x6 curls, db ohp honestly i could give a shit at this point. but 65x5 would be reaaaaal nice.