Deadlifts
135lbs x 12
225lbs x 6
315lbs x 4
315lbs x 4
315lbs x 4
315lbs x 4
Rack Pulls
405lbs x 4
500lbs x 2
500lbs x 2
500lbs x 2
Behind The Back Smith Shrugs
315lbs x 4
315lbs x 4
315lbs x 6 (straps)
315lbs x 6 (straps)
315lbs x 6 (straps)
Dumbell Shrugs
90lbs x 12
90lbs x 12
90lbs x 12
Eventually, holding the bar became too much for my hands and even the smith was slipping out of my grip. I’m tired, I’m hungry and this is my 300th post in this thread.
I’m far from 300lbs, as I’m sitting at 255lbs at the moment. However, I will get there one day… and when I do…
So I did some sprinting today outside.
I managed to get to 5 100m sprints before I just stopped. My sprints are slow and I really hope nobody was watching, it was that bad.
[quote]Rattler wrote:
So I did some sprinting today outside.
I managed to get to 5 100m sprints before I just stopped. My sprints are slow and I really hope nobody was watching, it was that bad.[/quote]
Yeah, I sometimes wonder if people see me and wonder why I’m jogging for such short distances.
Alternating Dumbell Curls
35lbs x 24
35lbs x 24
35lbs x 20
EZ Bar Cheat-Curls
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 4
Hammer Curls
35lbs x 12
35lbs x 12
35lbs x 10
315lbs x 7
Seated Zottman Curls
20lbs x 10
20lbs x 10
20lbs x 7
20lbs x 5
Reverse Wrist Curls
50lbs x 15
50lbs x 14
50lbs x 12
Zottman curls never seem to not turn my face into a contorted, agonizing painful grimace. For 20lbs, and such a simple movement it hurts more than anything.
Back Squats
Bar x 12
135lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 8
225lbs x 10
225lbs x 8
225lbs x 8
225lbs x 7
225lbs x 5
Leg Extensions
115lbs x 15
115lbs x 12
115lbs x 10
115lbs x 9
Prone Leg Curls
95lbs x 12
95lbs x 12
110lbs x 6
110lbs x 7
Seated Calve Raises
2 plates x 15
2 plates x 13
2 plates x 13
Standing Calve Raises
4 plates x 13
4 plates x 12
4 plates x 10
4 plates x 8
Trying to work on my squat form after reading today’s article. While my form isn’t bad, trying to correct it is a bitch. Also I’m trying to use my belt less often, so I kept it off for the first 5 sets, then put it on for the last 5 when I began to tire a bit.
T-Bar Rows
2 plates x 10
3 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
Lat Pulldowns
140lbs x 12
160lbs x 12
180lbs x 9
200lbs x 5
Reverse Grip Cable Rows
100lbs x 20
100lbs x 20
100lbs x 20
Holds on Pullups
set 1- 9 seconds
set 2- 12 seconds
set 3- 8 seconds
set 4- 10 seconds
If you don’t really get the last one, it’s me holding myself up at the top of a pullup for as long as possible before I start to drop down.
T-Bar Rows
2 plates x 10
3 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
Lat Pulldowns
140lbs x 12
160lbs x 12
180lbs x 9
200lbs x 5
Reverse Grip Cable Rows
100lbs x 20
100lbs x 20
100lbs x 20
Holds on Pullups
set 1- 9 seconds
set 2- 12 seconds
set 3- 8 seconds
set 4- 10 seconds
