Bench
45 x 10
95 x 5
135 x 5
185 x 10
205 x 8
225 x 2
185 x 3 x 8
165 x 10
Bicep Curl
120 x 10
115 x 10
110 x 10
100 x 10
95 x 20
5 Likes
Low handle trap bar DL
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3
455 x 3
385 x 3 x 5
5 Likes
Strict Press
45 x 10
95 x 5
115 x 3
135 x 9
155 x 3
145 x 5
115 x 3 x 10
115 x 8
115 x 7 + 3
Strict Barbell Row
185 x 10
215 x 10
205 x 2 x 10
185 x 10
EZ Bar Curl
120 x 8
115 x 10
105 x 10
100 x 10
95 x 10
Gotta get 3-D arms this year
7 Likes
Took a deload week, feeling a bit more fresh.
Squat
45 x 10
135 x 5
185 x 3
225 x 3
275 x 5
315 x 5
365 x 7 - recent PR at this bodyweight
385 x 2
315 x 5 x 5
Bench tomorrow
6 Likes
Bench
45 x 10
95 x 5
135 x 5
185 x 3
205 x 8
185 x 10
185 x 7 + 3
165 x 9 + 1
155 x 9 + 1
145 x 10
80 chin ups and pull ups done with various grips
EZ Bar Bicep Curl
100 x 15
100 x 12
95 x 15
90 x 15
85 x 15
I need a home gym solution to replace tricep push downs. Dips and skull crushers aggravate my elbows.
4 Likes
will attach to the top of your rack.
can do push downs
I do across body tricep pull downs, easier on my elbows.
3 Likes
On top of what @throwawayfitness suggested
- standing overhead db/barbell extension
- Standing overhead barbell JM press. (Sounds weird. Grab the bar at about skullcrusher width. Hoist overhead. Lower down to touch the back of your head by flaring your elbows. Sort of a press/extension hybrid)
- band extensions (I did these for like 2 years)
2 Likes
This was going to be my suggestion. Bands are awesome for getting elbows feeling healthy.
1 Like
Eighty pull and chin ups. Impressive!
Low handle trap bar DL
405 x 10 - PR
10-minute puke break
365 x 5 x 5
7 Likes
Just popping in to say I’m glad you’re still posting, and with 100% sincerity, I am inspired by your perseverance and progress. You are a beast.
4 Likes
Thanks dude. It’s been one fuck of a year but I’m tougher than life’s obstacles.
2 Likes
I haven’t spoken to my mom since September, I haven’t had a home cooked meal since I was born, and life gonna keep on life-ing.
Almost forgot to add the workout:
Press
45 x 10
95 x 5
115 x 3
135 x 9
115 x 10
115 x 9 + 1
115 x 8 + 2
110 x 9 + 1
105 x 8 + 2
Single Arm DB Row (alternating)
90 lb x 2 x 15
90 lb x 3 x 10
Bicep Curl
6 x 10 with 85 - 90 lb.
Really the more I live and go without, the more bitter I get.
I’m always gonna find my way to a dollar bill, but would it be too much to ask for a family dinner? I don’t even know what that feels like.
I’m 22, by the way. Idk how old y’all thought I was
4 Likes
There’s a seat for you at my table, any time you’re in town dude. And I know I’m not alone there.
2 Likes
Second this. Your ever in DC, I’ve got a spare room and my wife’s homemade pasta
4 Likes
As someone who has been in pretty much your exact shoes (no relationship with my father and my mom was never exactly Parent of the Year), go to therapy and get this stuff figured out. Life is waaayyy too short to live it looking in the rear view mirror. You can do whatever what you want in life if you don’t let self limiting beliefs hold you back. You can even have a family of your own and have these family dinners that you crave. But get this mindset figured out first or you risk repeating the cycle. I wish the best for you dude. Telling you from the other side things can be AWESOME.
2 Likes
We all have a back story. Most of which involve items that at times we might hesitate to share. But, I think many here would be quite helpful. Good sized arms by the way.
I’ve been in therapy for a long time, I feel like a large part of the burden lies on me to accept what’s happened and move forward as best I can. Some days are better than others, really. Thank you for the well wishes though.
I don’t feel like happiness is necessarily unattainable for me, but it will always be tainted by the scars I carry with me.
2 Likes
Squat
45 x 10
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
315 x 5
275 x 5
That’s all I had in me today
7 Likes