Thank you!!
1 Like
Tuesday 1/23/24 Bench(WK 4)
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
220x2, 3 sets, paused
Added 3 Board
230x3, 2 sets
Incline BB Press
135x3x10
Barbell Skullcrushers
45x12
65x12
85x12
95x5, burnt
Nautilus Ab/Low Back Machine
35x2x20(both ways)
That was it, bench is feeling pretty solid right now. Lifted at the home gym
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Thursday 1/25/24 Accessory(WK 4)
Seated Cable Rows(max grip handle)
70x2x15
90x2x15
110x2x15
130x2x10
Wide-Grip Pulldowns(max grip handle)
70x2x15
80x2x15
90x2x15
100x2x15
Nautilus Ab/Low Back Machine
25x20
35x20
50x3x20
Abs only
That was it. I wasn’t really motivated to train today, so I cut down some of the volume today. Lifted at my home gym, so the cables are plate loaded
Still not mentally into training this week. I think I’m having some overtraining symptoms. So I just decided to take today off from training and just eat and rest up this weekend. And try to come back in fresh on Monday
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Monday 1/29/24 Bench(WK 5)
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
230x1, 2 sets(paused)
Added 3 Board
240x3, 2 sets
Incline BB Press
135x10
145x10
155x10
Incline DB Flyes
40x3x15
JM Triceps Press
95x15
105x15
115x15
One-Arm Triceps Pushdowns
3 sets of 20
That was it. Felt really strong today despite being sleep deprived. Didn’t go to sleep last night until 2am. Also lifted at the home gym today
I like those days
1 Like
Thursday 2/1/24 Accessory(WK 5)
Chest-Supported Barbell Rows
80x2x15
100x15
120x15
140x15
160x15
180x12
200x8
Wide-Neutral Grip Pulldowns
130x15
145x15
160x12
175x8
Stiff-Arm Pulldowns
30x15
40x15
50x15
One-Arm Cable Rows
50x15
60x15
70x15
Alternate DB Curls
20x3x15
One-Arm Nautilus Machine Curls
50x20
65x20
1 Like
Friday 2/2/24 Speed Bench(WK 5)
Rotator Cuffs
Speed Bench Press(vs 25lbs of chains on each side)
45x12, 2 sets
45x5 added chains
95x3x3
135x3x3
145x3x3
155x3x3
Used 3 different grips(por, comp, & thumb from smooth)
Hammer-ISO Shoulder Press Machine
60x15
70x15
80x15
Side/Front Combo Shoulder Raises
5x3x12
Reverse Rear Delt Pec-Dec Flyes
100x20
115x20
130x20
Rope Triceps Pushdowns
3 sets of 20 reps
2 sets of 20 reps(one-Arm)
That was it. Everything is feeling strong right now
1 Like
Monday 2/5/24 Bench(WK 6)
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
240x1 Paused
Added 3 Board
240x5, 3 sets
Hammer-ISO Chest Press Machine
50x20
60x20
70x15
Machine Chest Flyes
100x3x20
Triceps Pushdowns
70x20
80x20
90x20
Seated Dip Machine
70x20
90x20
110x20
One-Arm Overhead DB Extensions
17x20
20x20
22x20
That was it. Right shoulder/pec was bothering me today, but was able to kinda work around it
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I’ve decided to take the rest of the week off from the gym. I’ve got to have a procedure done tomorrow. I’ve been having trouble in & out cathing, so they’re going to go in and remove scar tissue from my urethra and hopefully that’ll fix it
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Hope it all goes well mate.
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Thanks buddy!!
Wednesday 2/14/24 Accessory
Magnum Machine Rows
90x2x12
110x12
125x12
140x12
150x12
Stiff-Arm Pulldowns(wide-grip)
50x15
60x15
70x15
80x15
90x15
Seated Machine Shrugs
115x3x20
Seated DB Curls
17x20
20x20
22x20
Did 10 reps regular & 10 reps hammer
2 Likes
Still been out of the gym. Ever since I had the cystoscope done of my bladder on Feb 9th and biopsies done on my bladder I have been pissing blood. The blood clots was stopping up my catheter’s and couldn’t pass out urine, so yesterday I had to go to the emergency room. They did bloodwork on me and my hemoglobin had dropped from 15 down to 11 and it turns out that I have an extremely bad UTI and that was also causing bleeding. They gave me antibiotics through a IV and sent me home with some. Also until the bleeding stops I’ve got to stay off of my blood thinner. I went to the urologist today and they did an ultrasound on my bladder and everything looks healthy and they said the bleeding was from the bladder biopsy, cutting the scar tissue out of my urethra, & being on blood thinners. So as of right now everything is under control
1 Like
good to read
2 Likes
Second this
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Thanks guys!!
2 Likes
Be back in the gym tomorrow, and I am ready!! Plan is to start getting ready for the 365Strong USA Nationals on May 19th
3 Likes
Tuesday 2/27/24 Bench
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
205x3x3 paused
Incline BB Press
135x4x10
JM Triceps Press
95x12
115x2x10
Good to finally be back under the bar!!
3 Likes
Wednesday 2/28/24 Accessory
Magnum Machine Rows
75x2x12
100x12
110x12
125x12
140x12
Dual Cable Pulldowns
35x12
45x12
55x12
65x12
Seated Plate Shrugs
35x3x20
Dumbbell Curls
15x15
20x12
25x10
Cable Wrist Curls
70x20
80x20
90z20
1 Like