Deadlfit
135x3
285x4
340x4
400x2x3
455x2x3
455x2(my headphones fell off my head onto the bar on the 2nd rep),
belt on
475x2
Barbell Rows drop set
245x6 - 225x6 - 205x6 - 185x6
Dumbell Row drop set
120x7 - 110x7 - 100x7 - 85x7 - 70x7
weight - 243.5
Bench
135x5
185x2
280x2x3PRS
Pin Press
245x2x3PRS
Incline Bench
205x2x3PRS
Bench
185x17 missed 18
good workout. 280 wasent that bad
Good shit man, bench is gettin up there.
Seems the Coan program is prety reliable for steady bench gains.
[quote]Uber N3wb wrote:
Good shit man, bench is gettin up there.
Seems the Coan program is prety reliable for steady bench gains.[/quote]
thanks man, yah its finally going up a bit
i like his program alot
weight - 243
Squat
135x3
225x5
275x4
320x2x3
365x2x3
loose belt on
385x3x2
low rest
365x3
low rest
365x2
ok workout. was in a rush by the end just wanted to get in a few more reps cause i got class soon
weight - 241.5
Barbell Curls
145x6PR just barely missed 7 would of definitly got it if my headphones didnt fall off my head onto the bar
185x3 cheated barely missed 4
dumbell curls
60x8
50x9 or 10
piston hammer curls
35x2x9
wide grip elbows in preacher curls
65x2x15PR?
65x12
not a bad workout. wasent feel that great though i might be getting sick, got a little bit of a sore throat
weight - 241.5
Squats
135x3
225x5
275x4
320x2x3
365x2x3
385x2x2
belt on
410x2x1
Weighted Sit Ups
45x10
90x10
135x10
Pull ups shoulder width grip palms facing away
0x5
0x4
lat pulldown wide grip to chest then behind neck = 1 rep
165x8
good workout. squats felt good. 410 singles were very easy. pullups were hard though cause my biceps are sore
Nice squating man, looking fward to seeing your progress over the next few weeks. Bench and squat definatley gonna show alot of improvement.
thanks alot man, hopefully ill hit osme decent numbers
weight - 242.5
Speed Bench
135x3
155x2x3
185x2x3
Military Press
115x10
115x15
Side Raise
30x12
Front
30x12
Rear
20x17
Skull Crushers slight decline
95x25PR
95x10
Incline elbows out extension
40x2x8
pushdowns with V
100x25
120x10 or 15?
Seated Calf Raise
90x25
135x15
180x10
225x9
decent workout. didnt go to heavy wanna make sure im ready for my next bench workout
weight - 243
Deadlift
135x3
285x4
340x4
400x2x3
loose belt
455x5x3
Barbell Row Drop Set
275x3PR - 245x3 - 215x3 - 185x3
Dumbell Row Drop Set
120x7 - 115x7 - 110x7 - 105x7 - 100x5(x3 with left arm)
almost puked
weight - 242.5
Bench
135x5
185x2
290x2PR missed 3
290x2
Pin Press
255x2x3PRS
Incline Bench
210x3PR
215x3PR
Decline bench
225x12 missed 13, the weight got stuck on me lol and i had to do a sit up with it to get it off
not a great workout. was a little tired today
will probaly give the 290 triples another try after i deload
just did some light biceps at home
55x10,65x10,75x10,85x8,70x10
weight - 244.5
Squat
135x3
225x5
275x4
320x2x3
365x7x3
Weighted Sit Ups
45x10
90x8
180x8PR missed 9th
Lat Pulldown close grip palms facing me to below chin
150x6
195x6
240x10PR
Good workout. every squat set was really hard. im kinda surprised i got them all. form seemed a bit off at the beggining
weight - 244.5
Speed Bench
135x3
145x3
155x3
185x3
195x2x3 not as fast as id like
Military Presses
135x11PR
tryed it seated
135x8
Lean Away Side Raise
30x12
Plate Raise
45x20
Rear Delt Raise
20x20
Slight Decline Skull Crushers
95x6
150x7PR
115x11
Incline Elbows Out Exntensions
50x6
40x11 slow tempo, tryed to really concentrate on the muscle
Pushdowns with V slow tempo
120x12
100x12 - 60x16
for fun
1 Arm Clean with Barbell
75x1
80x1
110x1
135x1 alot harder with left arm than right
good workout. everything felt pretty strong today
Squats
135x3
225x4
315x3
365x1
loose belt on
405x1
415x1
425x1
405x1
belt off
225x10
chin up
0x7
How was 425 feeling on those squats?
Barbell Curls
125x2x8
Dumbell Curls
60x2x7
Piston hammer curls
40x10
40x8
Wide Grip Elbows in Preacher Curls
65x10
85x8PR?
65x15
was a bit tired today. didnt go too heavy
Just you did a decline sit up with 225lb a week back. That’s sick!!
The things we can do when the threat of barbell asphyxiation is around!!
[quote]Uber N3wb wrote:
How was 425 feeling on those squats?[/quote]
it wasent too bad. i had to go to the gym right after i woke up though so it felt a little heavyer than it probly would of if i had time to go later
[quote]Hanley wrote:
Just you did a decline sit up with 225lb a week back. That’s sick!!
The things we can do when the threat of barbell asphyxiation is around!![/quote]
haha yah man, didnt really have much of a choice. good thing there wasent a real lot of weight on the bar