Chest/Shoulder
5/3/1 Bench deload week
-80 x5
-100 x5
-120 x5
High Incline overhead smith press
-105 x10
-155 x8
-185 x4
HS Lateral Raise
-25/side x12
-35/side x9
-45/side x4
-22.5/side x21
HS Incline press
-55 x10
-70 x10
-45 x10
DB Shrugs
-65 x8
-75 x8
-85 x10
Legs
5/3/1 Front Squat
-145 x5
-165 x5
-190 x6
HS Leg Curl
-65/side x10
-80/side x9
-95/side x6
HS Leg Extension
-70/side x12
-90/side x10
-55/side x15
Standing Calf Raise
-140 x8
-160 x6
-170 x6
-100 x14
Kept it simple and had to change up from my normal squat rack, the gyms was a circus tonight.
Back
Pullups
-bw x10
-bw x8
-bw x6
-bw x3
might have to switch out pullups for another width exercise. I’ve been stalling and gaining weight.
Rack Pull
-135 x6
-225 x8
-315 x8
-425 x5
HS Row
-65/side x10
-80/side x8
-95/side x7
Facepull
-95 x10
-105 x10
-115 x11
Decline situps
-bw x15
-35 x10
-45 x8
-bw x10
Arms/Calves
CGB from the pins
-135 x8
-185 x6
-210 x4
BB Curls
-95 x8
-125 x7
-150 x2
-95 x6
BB skull crushers
-90 x8
-95 x7
Pinwheel Curls
-50 x8/side
-60 x7/side
Seated Calf raise
-70 x14
-105 x12
-125 x6
1 set of cable push down and cable curls
Chest/Shoulder
5/3/1 Bench
-135 x5
-155 x5
-175 x6
High Incline overhead smith press
-105 x12
-155 x8
-190 x4
HS Lateral Raise
-25/side x10
-37.5/side x8
-45/side x4
-20/side x18
HS Incline press
-90/side x10
-125/side x8
-80/side x12
DB Shrugs
-70 x8
-80 x8
-90 x12
followed by some core work and stretching
Legs
5/3/1 Front Squat
-95 x3
-160 x3
-180 x3
-200 x5
HS Leg Curl
-65/side x11
-85/side x7
-100/side x4
HS Unilateral Leg Press
-225/side x8
-180/side x11
Seated Calf Raise
-75 x12
-100 x8
-130 x6
Leg Extension
-70/side x20
Back
all the racks were taken by personal trainers so that kind of messed things up today.
Lat Pulldown
-80 x12
-110 x10
-140 x7
-90 x10
HS Row
-55/side x10
-75/side x8
-100/side x6
Facepull
-90 x10
-100 x9
-120 x8
-80 x10
Rackpull
-135 x6
-225 x6
-315 x8
-430 x2 (my from went bad) may switch to regular deads for a while
Good Morning
-95 x7
-115 x6
-125 x5
Arms/Calves
CGB from pins
-135 x8
-185 x7
-215 x3
BB Curls
-95 x8
-115 x7
-135 x5
BB skull crushers
-85 x8
-95 x7
-105 x6
Pinwheel curls
-55 x8/arm
-65 x6/arm
-35 x9/arm
Standing calf raise
-100 x10
-150 x8
-170 x7
-180 x7
one set of cable push down and cable curl for some pump.
Chest/Shoulders
5/3/1 Bench
-145 x3
-165 x3
-185 x5
HS Incline Press
-90/side x10
-135/side x6
-110/side x6
-90/side x6
High Incline overhead smith press
-105 x10
-155 x8
-195 x1
-175 x5
HS Lateral Raise
-25/side x12
-35/side x8
-50/side x3
-20/side x22
DB Shrugs
-75 x9
-85 x8
-95 x8
Some cable flies to finish
Legs
5/3/1 Front Squat
-115 x3
-170 x5
-190 x3
-210 x2
RDL
-115 x10
-165 x10
-185 x10
Leg Press
-270 x12
-360 x10
-400 x6
Leg Extension
-75/side x14
-55/side x16
Standing Calf Raise
-100 x10
-140 x8
-180 x5
Back
Rack Pull (lowered the pins some today)
-135 x8
-225 x8
-315 x8
-365 x7
HS Row
-55/side x12
-75/side x10
-102.5/side x6
Lat Pulldown
-80 x12
-120 x9
-150 x7
-90 x10
Facepull
-90 x10
-100 x10
-120 x7
Upright row (some extra shoulder work
-85 x8
-70 x10
-60 x9
Decline situps
-bw x20
-25 x20
-25 x10
-bw x10
Arms/Calves
CGB from pins
-135 x8
-185 x6
-215 x3
BB Curl
-95 x8
-115 x7
-140 x4
BB Skull crusher
-85 x8
-100 x7
-110 x6
Pinwheel Curls
-40 x9/side
-60 x7/side
-70 x6/side
Seated Calf Raise
-80 x12
-105 x9
-135 x5
cable curls and press down for pump
Chest/Shoulders
531 Bench
-155 x5
-175 x3
-195 x3
HS Incline Press
-200 x10
-280 x5
-290 x4
High Incline overhead smith press
-105 x9
-155 x8
-195 x2
HS Lateral Raise
-25/side x10
-37.2/side x7
-50/side x4 (1/2 reps)
-20/side x20
DB Shrugs
-70 x8
-85 x9
-100 x6
-55 x12
stretching
Legs
531 front squat (deload)
-95 x5
-115 x5
-135 x5
HS Leg Curl
-65/side x9
-80/side x8
-100/side x6
Leg Press
-360 x10
-410 x9
-430 x7
Seated Calf Raise
-75 x10
-105 x8
-137.5 x5
Leg Extension
-140 x24
Some core work and stretching
Back
531 Deadlift
-135 x6
-225 x5
-260 x5
-290 x7
HS Row
-65/side x10
-82.5/side x9
-105/side x5
Lat Pulldown
-90 x12
-125 x9
-155 x6
-90 x14
Facepull
-90 x12
-110 x10
-125 x9
Lat Raise machine
-50 x14
-70 x12
-90 x9
Arms/Calves
Changing up the bicep movements
CGB From pins
-135 x8
-185 x6
-215 x2
-205 x2
haven’t progressed in a few weeks
Incline DB Curls
-35’s x10
-45’s x8
-55’s x5
Reverse easy bar curl
-60 x10
-70 x8
-80 x7
Skullcrushers
-85 x9
-100 x7
-115 x3
Standing calf raise
-130 x12
-160 x9
-190 x6
-90 x14
a set of cable curls and rope pressdown to finish.
Chest/Shoulders
531 bench
deload week
-95 x5
-115 x5
-135 x5
HS Incline press
-180 x9
-270 x7
-295 x5
High Incline overhead smith
-105 x10
-160 x7
-195 x3
HS Lat raise
-25/side x14
-40/side x7
-50/side x4 half rep
-22.5/side x14
DB Shrugs
-55 x12
-80 x8
-100 x7
stretching
Legs
Didn’t sleep good, almost slept longer instead of going to the gym. Go to the gym and set some prs.
531 Front Squat
-125 x3
-150 x5
-175 x5
-200 x7
HS Leg Curl
-140 x9
-170 x8
-210 x4
Seated Calf Raise
-75 x13
-105 x10
-140 x5
-45 x12
Single Leg Leg Press
-160 x20
Leg Extension
-140 x18
-140 x12
-90 x12
Back
531 Deadlift
-135 x5
-240 x3
-275 x3
-310 x8
HS Row
-120 x11
-160 x8
-215 x5
Lat Pulldown
-90 x14
-125 x9
-160 x4
-80 x12
Facepull
-90 x10
-110 x10
-130 x7
HS Shoulder Press
-90 x10
-110 x10
-130 x8
Arms/calves
-Close Grip Bench
-135 x9
-165 x7
-185 x4
-205 x2
-155 x10
Incline DB Curls
-35’s x10
-45’s x 7
-55’s x 6
Skull crushers
-85 x9
-105 x7
-115 x6
Reverse ez curl
-65 x10
-80 x8
-90 x9
Standing calf raise
-140 x8
-160 x8
-190 x7
-110 x16