Day 14
Deadlift = 45 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 180 x 5, 205 x 5, Back off sets = 5 sets of 4 165 lbs.
Dumbbell Rows Bent over = 15 lbs x 10, 20 lbs x 8, 25 lbs x 8
Chinups = 2 sets of 4 negative chinups and 1 full chinup
Bicep curls = 25 lb dumbbells x 9,9,8
Tricep Extensions = 50 lbs x 10,9,9
Pushups = 9,9,9
Crunches = 15,15,15
Day 15
Military Press = 45 lbs x 5, 55 lbs x 5, 65 lbs x 4, 70 lbs x 5, 80 lbs x 5. Back off sets = 60 lbs x 5 sets of 5 with good form
Chinups = 7 sets of 2 and 1 at the end done within 15 minutes. Will try to bring that down to 10 minutes in the next couple cycles. I feel like I am jumping around with exercises too much and will now stick to this method for pull ups for the next 2 to 3 months.
Lat Pulldown = 10
Bicep curls = Ez bar curls = 3 sets of 8 with good form and control all the way up and down.
Tricep Extensions = 50 lbs x 10,9,9 same as bicep curls
Rear Delt flies = 3 sets of 12
Day 16
Bulgarian Split squats = bodyweight x 5 each leg, 5 lbs x 5 each leg 10 lbs x 5 each leg, 15 lbs x 5 each leg, 20 lbs x 5 each leg. Much better form than last time I feel like I could have done one more set with 25 lbs but do not want to risk it. Will try for 25 lb lbs x 5 next leg day.
Lunges = 4 sets of 5 with 5 lbs. Bodyweight squats x 5. a little knee pain during and almost no knee pain after.
Bent over Dumbbell Rows = 15 lbs x 9, 20 lbs x 10, 25 lbs x 10
Chinups = 5
Bicep Curls = 25 lb dumbbells 9,9,9
Tricep Extensions = 50 lbs x 10,10,9
Rear Delt flies = 4 sets of 12
Pushups = 5 sets of 5 within 5 minutes.
Hanging Leg raises = 3 sets of 8
Day 17
Bench Press = 45 lbs x 5, 55 lbs x 5, 65 lbs x 5, 80 lbs x 5, 90 lbs x 5, 105 x 5, 115 x 5 Back off sets = 5 sets of 5 with 90 lbs.
Chinups = 7 sets of 2 with 1 extra for a total of 15 in 13 minutes.
Lat Pull downs = 2 sets of 10 with 90 pounds.
Bicep curls = 50 lbs x 9,9,8
Tricep Extensions = 50 lbs x 10,10,6
Pushups = 5 sets of 5 in 5 minutes + 1 pushup
Bodyweight Lunges = 5 sets of 5.
Weighted Crunches = 3 sets of 12.
Memorial Day on Monday so missed that workout. Made up for it today.
Deadlift = 45 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 170 x 5, 195 x 5, 215 x 5. No Back Off sets, felt too tired and felt like my form would slip and I would put my lower back in a more compromised position so did not do it.
Bent Over Dumbell Rows = 10 lbs x 10, 15 lbs x 10, 20 lbs x 10, 25 lbs x 10.
Pull ups = 5 in 3 to 4 minutes
Paralette Pushups = 27 in 5 minutes
Bicep Curls = 3 sets of 8 with 50 lbs
Tricep Extensions = 3 sets of 9 with 50 lbs.
Hanging Leg Raises = 3 sets of 12
Day 19
Forgot that today was Military Press day and actually did Bench Press. Wonderful.
Bench Press = 45 x 5, 55 x 5, 70 x 5, 80 x 5, 95 x 5, 110 x 5, 121 x 5. Back Off sets = 5 sets of 5 with 95 lbs. Solid form.
Chinups = 7 sets of 2 + 1 for a total of 15 chinups in 13 minutes.
Pushups = 25 in 5 minutes Did not do 27 or 28 pushups cause today was bench press. Will hit 28 pushups on MP day and leg day.
Lat Pull downs = 10 x 90 lbs great form.
Rear Delt flies = 3 sets of 10 with great form.
Lunges = 3 sets of 5.
Hanging Leg Raises = 3 sets of 10 with knees tucked.
Bicep Curls = 50 lbs x 9,9,8
Tricep Extensions = 10,10,9 with 50 lbs.
Day 20
Bulgarian Split Squat = Bodyweight x 5, Body weight x 5, 7 lbs x 5, 12 lbs x 5, 15 lbs x 5, 20 lbs x 5, 25 lbs x 5. Each Leg
4 sets of 5 Lunges with 25 lb weight = slight knee pain.
Chin ups = 5 + 2 sets of 10 Lat Pull downs with 90 pounds.
Pushups = 27 Pushups in 5 minutes.
Bicep Curls = 50 lbs x 9,9,8
Tricep Extensions = 45 lbs x 15, 12, 12
Rear Delt Flies = 4 sets o 12
Crunches = 3 sets of 12
PDay 21
Military Press = 45 lbs x 5, 55 lbs x 5, 55 lbs x 5, 65 lbs x 5, 70 lbs x 5, 75 lbs x 5, 85 lbs x 5(Did not go fast at all, I think it was a breathing issue and not enough hype issue. Idk Did 4 sets of 5 with 70 lbs, was not bad.
Chinups = 15 in 12 and a half minutes which was awesome and I had good form.
Bent over dumbbell rows = 10 lbs x 10, 15 lb dumbbells x 10, 20 lb dumbbells x 10, 25 lb dumbbells 10. I will go up to 30 lbs next time I do it.
Lat Pull downs = 90 lbs x 10,10
Pushups = 27 in 5 minutes
Bicep Curls = 50 lbs x 9,9,9
Tricep Extensions = 50 lbs x 11,10,10 Good form
Rear Delt Flies = 3 sets of 12 with good form.
Weighted Crunches = 12,12,12,12
Lunges = body weight x 5 4 sets.
Day 22
Deadlifts = 95 x 5, 135 x 5, 165 x 5, 180 x 5, 205 x 5, 225 x 5. Back off sets of 4 sets of 4 with 180 lbs.
Chinups = 5
Bent Over Dumbbell Rows = 10 lbs x 8, 15 lbs x 8, 20 lbs x 8, 25 lbs x 8.
Pushups = 27 in 5 minutes.
Bench Press = 45 x 5, 65 x 5, 80 x 5, 90 x 5, 100 x 5, 115 x 5, 130 x 5. Was pretty easy actually. 5 sets of 5 with 100 lbs.
Chinups = 7 sets of 2 + 1 in 12 and a half minutes.
Pushups = 5 sets of 5 in 5 minutes.
Rear Delt Flies = 4 sets of 12
Lat Pulldowns = 80 lbs x 10, 90 lbs x 10
Bicep Curls = 50 lbs x 9,9,8
Tricep Extensions = 8,8,8 with 50 lbs.
Lunges = 3 sets of 5 along with 5 bodyweight squats.
Weighted Crunches = 3 sets of 12.
Tms for the lifts
TM for Deadlift = 250 lbs
TM for Bench Press = 140 lbs
TM for Military Press = will keep it at 95 or maybe 96 lbs.
No TM for Bulgarian Split Squats will be increasing by 5 lbs every week for tha last set of 5. So Sunday will be the workout where I try for 30 lbs for a set of 5.
Day 24
Military Press = 45 x 5, 50 x 5, 55 x 5, 60 x 5, 70 x 5, 80 x 5, 85 x 6. Nailed all of them with great form. Back off sets = 71 lbs x 4 sets of 5.
Bent Over Dumbbell Rows = 15 lbs x 10, 25 lbs x 10, 30 lbs x 8.
Pushups = 2 sets of 6 and 3 sets of 5 in 5 minutes.
Tricep Extensions = 50 lbs x 10,10,8
Hanging Leg raises = 3 sets of 10.
Will not be doing single leg stuff today, I am hoping to go for a leg day tomorrow. Did not Do Rear Delt Flies did not have enough time, will compensate tomorrow.
Bicep Curls = 25 lbs x 9,9,8.
Thinking of adding in the couch to 5k program as easy conditioning 3 days a week. Will not be doing couch to 5k program on the day before leg day.
Did not do bicep curls and Rear Delt Flies today will compensate tomorrow.
Finally back to hitting the gym, i got the omicron who knew I would be the one to fuckin get it among most of the ppl i know. Tested my Bench Press Max today.
Bench Press = 45 x 5, 55 x 2, 65 x 2, 95 x 2, 105 x 2, 115 x 2, 125 x 5 easy reps. Could have easily done 10 but will keep 132 as my Training Max. So I guess a 10 percent drop.
Pull ups = 7 sets of 2 + 1 in 13 minutes
Pushups = 5 sets of 5 in 5 minutes, 10 percent drop in strength
Lat Pulldowns = 80 lbs x 10, 90 lbs x 10 with great form. 10 percent drop in strength
Bicep Curls = 45 lbs x 9,9,8 Also a 10 percent drop in strength.
Tricep Extensions = 40 lbs x 15,12,12 probably a 5 percent drop in strength
Rear Delt Flies = 3 sets of 15.
Hanging Leg Raises = 8,8,8
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Glad to see youāre back, man. Youāll get back to where you were in no time : )
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Thanks bro, I am surprised I only lost like 10 percent of my strength after taking almost 3 weeks off lmfao.
Day 26
Trynna find my Deadlift Training Max = 45 x 5, 95 x 2, 115 x 2, 145 x 2, 170 x 2, 190 x 2, 210 x 2, 230 x 3. Went up Easy. Will use 230 as Training Max
Dumbbell Bent Over Rows = 15 lbs x 10, 20 lbs x 10, 25 lbs x 10
Chinups = 4
Pushups = 25 in 5 minutes great form really felt it in my chest.
Bicep Curls = 40 lbs x 12,12,12
Tricep Extensions = 45 lbs x 9,8,8
Rear Delt Flies = 35
Hanging knee Raises = 8,8,8
Day 27
Military Press Training max = 45 x 5, 50 x 2, 55 x 2, 65 x 2, 75 x 2, 80 x 2, 85 x 5. New Training Max = 88 lbs.
Chinups = 15 in 10 minutes. 80 lbs x 10, 90 lbs x 10 lat pulldowns.
Pushups = 27 in 5 minutes
Bicep Curls = 40 lbs x 12,12,12
Tricep Extensions = 45 lbs x 9,9,9
Rear Delt Flies = 3 sets of 15
Crunches = 3 sets of 15.
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Forgot to Log the past 5 days.
Day 28 on Thursday
Bench Press = 45 x 5, 55 x 5, 65 x 5, 75 x 5, 86 x 5, 100 x 5, 115 x 10. Training Max = 132
Chinups = 15 in 12 minutes
Pushups = 27 in 5 minutes
Lat Pull downs = 10 x 90 lbs
Rear Delt Flies = 15 x 3
Bicep Curls = 40 lbs x 12,12,12
Tricep Extensions = 45 lbs x 9,9,9
Day 29 on Saturday
DeadLift = 45 lbs x 5, 95 lbs x 5, 115 lbs x 5, 135 x 5, 150 x 5, 175 x 5, 200 x 8. Training Max = 230 lbs.
Bent Over Dumbbell Rows = 15 lbs x 10, 25 lbs x 10, 25 lbs x 10.
Chinups = 5
Pushups = 27 in 5 minutes
Rear Delt Flies = 15 x 3
Bicep Curls = 40 lbs x 12,12,12
Tricep Extensions = 45 lbs x 10,10,10.
Hanging Leg Raises = 15 x 3.
Today is first leg day after that sickness I got.