weight - 238
Squats
135x5
225x5
275x2x4
320x2x3
365x5x2
Lat Pulldown(to chest then to behind neck = 1 rep)
165x4
180x4
195x4
210x3
Lat Pulldown Behind Neck
225x5
Box Squats
135x3
250x3
295x3
340x4x3
Weighed Sit Ups
135x10
90x10
then they kicked me out cause the gym closes so finished up at home
90x15
Seated Calf Raises
I put my feet on a box and put 45s on my legs, worked pretty well
45x15
90x15
135x20
180x2x20
that was torcher, not much else to say
hey man keep working hard at it are you taking any type of pre workout drink are post?
[quote]baseball2277 wrote:
hey man keep working hard at it are you taking any type of pre workout drink are post?[/quote]
nah i dont. protein shake post workout
Speed Bench
135x3x3
155x2x3
185x3
Military Press
100x5
115x5
130x5
145x5
Side Raise
30x12
Front
30x12
Rear
20x12
Skulls on Floor
95x20PR
95x12
Elbows out extension on slight incline
40x2x12
Pushdowns with V
120x15
80x20
ok workout. had to do it fast cause gym was closing
weight - 240.5
Deadlift from Knees
135x3
315x4
370x2x4
430x4x4
Barbell Rows
135x8
185x8
225x8
245x8 slight cheat last 2 reps PR
Dumbell Rows
105x20PR strict
Deadlift
285x4
340x4
400x2x3
430x5x3
Another workout that was extremely painful. i know these will get me strong as hell though
weight - 239.5
Barbell Curls
95x6
135x9PR strict
155x5 cheated
185x3 cheated missed 4th
135x9 drop to 90x7 slight cheat
Hammer Curls Reverse on incline
40x2x10
60x10 some cheat
left arm dumbell curl
35x6 slow tempo
Fun workout
Weight - 239.5
Squat
135x3
225x4
275x2x4
320x3
340x6x3
Bench Press
135x5
225x2x8PR
Pin Press from Chest
195x2x8PR
Incline Bench
170x8PR
170x7.5 stupid spotter touched it
Box Squat
135x3
250x3
295x3
340x4x2
Not bad workout. the sets with 340 were easyer than last time. wrists were hurting a little when benching
weight - 239.5
Squat
135x3
225x5
275x2x4
320x2x3
365x2x3
loose belt on
365x3x3
Box Squat
loose belt on
320x5x5
lat pull down to chest then to behind next = 1 rep superset wiht box squats
165x4
180x4
195x4
pretty ahrd workout, needed a belt cause there was no way i was gonna get all 5 sets without it, i was in a rush so i had to rush this workout and went stright to box squats
weight - 239
Speed Bench
135x3
165x3
185x4x3
Military Press
105x5
120x5
130x5
145x5
Side Raise
25x20
Front
25x20
Rear Delt
20x17
Skull Crurshers on Floor
95x6
135x10PR
115x11
Elbows Out Extension slight incline
40x10
40x10 drop - 30x5
Pushdowns with V
100x12
150x8 - 120x5 - 90x6 - 60x14
Pretty good workout. speed bench with 185 felt faster than its ever felt. good skull crusher pr also
weight - 239.5
Deadlift to knees
135x3
285x4
340x4
400x2x4
430x4x4
Barbell Rows
135x10
185x10
235x10PR strict
Dumbell Rows
110x20PR strict
Deadlift From bottom of knees
225x3
340x5
400x2x5
455x4x4
20 min break - 1 scoop protein + apple juice
Barbell Curls
95x6
135x7 strict
155x6 cheated
155x5 - drop - 135x4 - 95x5- 60x6
135x5 - 95x3 - 60x5
Preacher Curls
40x6 Hammers
60x5(right)x3(left) regular curls to 90 degrees
Incline Curls half way up back down and back up = 1 rep
20x10
Hercules Curls
30x2x15 perfect form really trying to hit the mucle
60x6 - 50x5- 30x5
Weighted Sit Ups
90x15
workout killed me, took almost 4 hours. by the time i got to biceps my hands hurt so bad i couldnt do as heavy as i usually do. i was beat by then anyway
brutal
weight - 238.5
Dumbell Bench
30x10
50x10
70x8
80x6
70x10
Lat Pulldown Wide Grip
105x10
195x6
240x7 to below chin
weight - 240
Squat
135x3
225x3x4
245x4
225x5
T bar rows
1platex10
2platesx10
3platesx8
4platesx6
weight - 239.5
Barbell Curls
35x10
55x10
85x3x8 diff grips
just somethin quick at home
weight - 241
Bench Press
145x5
235x2x8PRS
Pin Press
205x2x8PR
Incline Bench Press
175x8PR
175x7
Decent workout. felt good for a couple more reps on bench. cant wait to start doing 5s next week.
weight - 240.5
Squat
135x3
225x5
275x4
320x2x3
loose belt
365x3
315x5
Leg Press
495x8
495x6
Barbell Curls
95x6
135x9 strict
185x3 cheated
135x9 slight cheat
Hammerr Curls real strict
40x2x8
Elbows out Wide Grip Preacher Curls
65x3x10
Ab Machine thing
30x10
60x12
stackx20
stackx13
Calf Raises
180x15
205x15
just one of theose workouts where everything felt heavyer than it should so i cut the squats short, figured it would be smarter that way
Deadlift
135x3
285x4
340x4
400x2x3
455x2x3
485x1
belt on
485x2
Barbell Row
135x5
185x5
225x8
Dumbell Row
80x20
Speed Bench
135x5x3
Military Press
135x2x5
95x12
Side Raise
20x12
Front
20x20
Rear
20x13
Decline Skulls
115x3x7
Decline Elbows Out Extensions
40x12
50x10
60x10
Pushdowns with Rope
100x12
90x12
80x15
Lat Pulldown to chest then behind neck = 1 rep
135x5
150x5
I couldnt sleep so i stayed up all night and did this workout this morning. i was tired as hell and oviously i wasent quite as strong but not too bad for zero sleep. hopefully now
i can start going to sleep not so late and get my sleeping on track since i stayed up all night
weight - 239.5
Squat
135x3
225x5
275x4
320x2x3
365x3x3
365x2
loose belt on
365x2x3
Lat Pulldown to chest then behind neck = 1 rep
105x4
180x4
195x4
210x3
225x1
Weighted Sit Ups
45x10
90x10
135x10
Pretty good workout. Pretty soon ill be able to get all the sets with 365 without the belt
weight - 238.5
Bench Press
135x5
165x2
245x2x5
Pin Press
215x2x5PRS
Incline Bench
185x2x5
Bench Press
185x17PR
Barbell Curls
95x6
95x2x15
95x10
Hammer Curls
40x3x8 slow tempo
Preacher Curls wide grip elbows in
65x10
65x2x9
workout was alright. smashed my finger between the plates at the beggining of the workout and it was bothering me all workout and got less than 6 hours sleep last night. bench portion of the workout was very easy except for incline
weight - 239.5
Squat
135x3
225x5
275x5
320x2x3
365x2x3
385x1 just missed 2 would of gotten it but i accidently went too deep and hit the pin which threw me off
loose belt on
385x2x2
20 min rest
Box Squat
135x3
225x5
275x4
320x2x3
loose belt on
365x4x2
not a bad workout