There’s no shame in taking a day off. Depending on how much you actually slept by all means go in and see how you perform… but if things are feeling off, use your discipline to prematurely stop the workout and leave it for tomorrow. Nothing bad will happen. Something bad might happen if you force your way through it though.
Also sometimes bad sleep can happen because you’re under-recovered (cortisol, stress etc) so the extra rest could benefit you greatly.
I tried lifting that day and it was horrible so I cut my workout short, I think my bad sleep is mostly cause of a fucked up sleep schedule so it is what it is.
Yesterday Workout
Rack Pulls below Knee = 45 x 5, 95 x 5, 115 x 5, 135 x 5, 155x 5, 170 x 5, 195 x 5, 210 x 5, 225x4. My lower back was FRIED.
Lat Pull downs = 90 lbs x 10,105 lbs x 9, 120 lbs x 8.
Pushups = 36 in 5 minutes.
Rear Delt flies = 3 sets of 13
Bicep Curls = 25 lb dumbbells x 3 sets of 9
Tricep Pushdowns = 3 sets of 15 with 50 lbs. Great form.
Slant Board Situps = 12,11,10.
Incline TreadMill at 6 for 40 minutes.
My lowerback still hurts so I will be skipping gym day today.
Sorry to read this. Rest well.
Bench Press = 45 lbs x 5, 55 lbs x 5, 65 lbs x 5, 75 lbs x 5, 95 lbs x 5, 105 lbs x 5, 120 lbs x 5, 135 lbs x 4. 4 sets of 5 with 105 lbs. Chinups = 4,4,4,3,3,3,3 in between
Pushups = 7,6,6,6,5 in 5 minutes
Rear delt flies = 3 sets of 12
Hanging Leg raises = 12,10,10.
Tread mill 8 incline for 25 minutes.
Bicep curls = 50 lbs x 10,9,9. Good form.
Tricep Extensions = 12,11,10.
Bench was pretty easy. Will test all TMS after this week since it is my 6 week deload on 5/3/1 FSL.
Day 48
Leg Day
Bodyweight One Legged Squat x 5 each leg, 20 lbs x 5,30 lbs x 5, 42.5 lbs x 5, 55 lbs x 5.
Romanian Deadlifts = 45 x 5, 65 x 5, 95 x 5, 115x5.
5 sets of 5 bodyweight squats.
Bent Over Dumbbell Rows = 15 lbs x 10, 25 lbs x 10, 30 lbs x 10.
Ab Rope crunches = 3 sets of 15 with 90 lbs.
Bicep
Did the rest of that third week too but too lazy to post. In the middle of deload week right now.
Sorry, could not update regularly cause I was going through a calisthenics challenge that my local kickboxing gym had so I did not know if I should add it to Tnation Forums but fuck it.
Day 1 of calisthenics challenge + Maintaining Strength
Military Press = 45 lbs x 5, 55 lbs x 5, 65 lbs x 5, 75 lbs x 5, 85 lbs x 5.
Push Press = 45 lbs x 100 reps under 15 minutes.
Circuit of TRX rows + pushups + back raises
100 reps of each under 40 minutes.
Rear Delt flies = 3 sets of 12.
Day 2 of Calisthenics challenge + Maintaining Strength
Bulgarian SPlit squat = 5 x body weight each leg, 20 lbs x 5, 30 lbs x 5, 45 lbs x 5, 60 lbs x 5.
Push Press = 45 lbs x 110 reps, tried it under 15 minutes but honestly took 20 minutes.
Circuit of TRX Rows + pushups + back raises
110 reps under 45 minutes. Done.
Rear Delt flies = 3 sets of 12.
Day 3 of Calisthenics challenge + Maintaining Strength
Deadlift = 45 x 5, 95 x 5, 125 x 5, 145 x 5, 165 x 5, 190 x 5, 215 x 5.
Push Press + Squat Circuit: 4 sets of 30 each with 3 minutes rest in between.
TRX Rows + Back extensions Circuit = 4 sets of 30 each with 3 minutes rest in between.
Pushups + Situps Circuit = 4 sets of 30 each with 3 minutes rest in between.
Completed all of that in 2 hours 10 minutes.Pretty happy with my time.
Quit the calisthenics challenge in the middle like a bitch. I’ll have to start from day 1 of the challenge, this time I am not quitting.
Yesterdays workout
Strength work = Military Press = 45 lbs x 5, 55 lbs x 5, 60 lbs x 5, 65 lbs x 5, 75 lbs x 5, 85 lbs x 5. Was easy.
Pushups = 10 sets of 15
Bodyweight Squats = 10 sets of 15
Situps = 10 sets of 15
Military press = 10 sets of 15 with just the barbell
Lat Pull downs = 5 sets of 30 each, 10 narrow grip, 10 medium grip,10 wide grip at 70 lbs.
yesterdays workout.
Strength work = Bulgarian SPlit squats = bodyweight x 5, 25 lbs x 5, 45 lbs x 5, 55 lbs x 5, 65 lbs x 5.
Bodyweight squats = 120.
TRX rows = 120.
Pushups = 120
Rear Delt Flies = 120.
Hip Raises = 120.
Crunches = 120.
Back to working out after a LONG while.
Day 3 = Front squat 45 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5.
Paused front squat 65 x 5 sets of 5.
TRX rows = 3 sets of 10
Lat Pulldowns = 3 sets of 10 80 lbs
Rear Delt flies = 3 sets of 15
Slant board situps = 3 sets of 12.
Pec fly machine = 3 sets of 15
Day 4 = Military Press x 45 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5. 4 sets of 5 with 65 x 5.
Chinups = 15 in 10 minutes. 3 sets of 10 lat pulldowns = 80 lbs
Pushups = 3 sets of 10
TRX rows = 3 sets of 10
Elbow tendonitis so didnt do bicep curls or triceps.
Slant board situps = 3 sets of 12.
Rear delt flies = 3 sets of 15.
Cardio = 30 minutes of walking on a 7 degree incline.
Haven’t gained a lot of weight after being off for 2 months. I gained 3 lbs.
I now weigh 184. Hoping to cut down to 176 by the end of December.
Day 5
Bulgarian Split Squats = bodyweight x 5, 40 x 5 each leg, 60 x 5 each leg, 80 x 5 each leg.
Front squats = 5 sets of 5 at 65 lbs.
Chinups = 5 sets of 4 under 12 minutes.
Preacher curl = 40 lbs x 8 x 3.
Tricep overhead extensions = 60 lbs x 3 sets of 15.
Rear delt flies = 3 sets of 12
Day 6
Bench Press = 45 x 5, 65 x 5, 95 x 5, 105 x 5, 110 x 5, 125 x 5, 140 x 5(Easy).
Close grip bench press = 95 x 5 sets of 5.
Lat pull downs = 80 lbs x 10, 90 lbs x 10 x 2.
Bodyweight TRX rows = 10,10,8
Preacher barbell curls = 3 sets of 12 with 30 lbs.
Tricep Extensions = 3 sets of 15 with 50 lbs.
Slant board situps = 13,12,12
Rear delt flies = 3 sets of 15
Day 7
Gym had two days off cause of this Thanksgiving stuff.
Front Squat = 45 x 5, 55 x 5, 65 x 5, 70 x 5, 80 x 5, 100 x 1, 90 x 5. 5 sets of 5 with 75 lbs.
Chinups = 5,4,4,4,4 in 12 minutes. Much better form.
Preacher curl = Great form. 40 lbs x 10,10,9.
Tricep overhead extensions with rope = 60 lbs x 15,10,10. Great form and stretch.
Trx rows = 10,8,8.
Rear delt flies = 15,12,12
Hanging knee raises = 10,10,10. Great form.
Super happy with todays workout. Would rate it 10/10
Day 8
Bench Press = 45 x 5, 65 x 5, 85 x 5, 110 x 5, 116 x 5, 131 x 5, 146 x 5. Back off sets = 101 lbs x 5 x 5 of close grip bench press.
The 146 x 5 felt EASY. Holy fuck. 5/3/1 really works, even if i am like 70 percent consistent at best. It is crazy.
TRX deficit rows = 8,7,4
Hammer curls = 3 sets of 10 with 20 lbs each hand. Good form.
Tricep rope pushdowns = 3 sets of 12 with 60 lbs. Good form.
Lat pull downs = 90 lbs x 10, 80 x 10 x 2. Good form.
Hanging knee raises = 11,10,10
Day 9
Bulgarian Split squats = bodyweight x 5, 45 lbs x 5, 65 lbs x 5, 85 lbs x 5 each leg. Front squats = 5 sets of 7 with 75 lbs.
TRX deficit rows = 4 sets of 6.
Lat pull downs = 90 lbs x 10, 80 lbs x 12,10
Hammer curls = 12,10,10
Tricep rope pushdowns = 60 lbs x 15 x 3. Will increase weight next session.
Rear delt flies = 3 sets of 12
Slant board situps = 13,12,12