bench 175x3 195x3 215x3 225x3
smith incline 155x3 175x3 195x3 215x3
vert chest press 140x6 160x6 180x6 200x7
jm press 150x5 160x5 170x5 180x5 200x4
leg ext 130x5 165x5 195x5 225x5 255x5,8,8,7
hs incline 180x6 220x6 270x4,3
rope pd 40x15 50x12 60x10 70x6 75x4 80x4 85x3
i love volume.
back/bi
rack pulls 225x3, 275x3, 315x3 335x3 355x3 375x3 405x1
bb rows 185x6, 195x6 205x6 215x6 225x5
reverse grip lat pd 150x12 170x12 180x10
bb curl 75x5 95x5 105x5 125x5 the first 3 were good, middle of 4th rep i farted felt like a loud one but my headphones were in, looked around nobody was laughing did 5th rep with a ton of english lost all concentration
db curls 40x5 50x3 60x3,4
pin wheel 65x5 70x5 75x5
done, didnt have time for cario, i really need to start doing that.
I weighed in at 220.2 today, lowest ive been since december.
military press 135x3, 145x3, 155x3, 165x2
H/S behind neck press 140x5, 160x5, 180x5, 200x5, 220x0, 180x3
db lat raise 25x5, 30x5, 35x5, 40x12
rear delt 80,90,100,110x10 120x7
feel good, tomorrow is legs
deads 275x5 295x2, 335x2, 355x1 395x1 425x0 355x1 315x3 got 425 1-2 inches off the ground and left hand gave out
romans 225x10, 245x9, 265x7
out of time, tomorrow is chest/quads. Im going to try out front squats.
only had 30 mins to lift, kinda pissed about that i really wanted to do quads today but i just did chest
bench 155x3, 185x3, 205x3, 225x1, 245x1, 255x1 185x10 the 255 was ok, didnt unrack it very well
hs incline 180x5, 200x5, 230x3, 250x3, 270x3, 300x1, 320x1/2 got half up and couldnt lock it out
jm press in the incline bench 180x5, 200x5, 220x4 180x6 dead stop
out of time, i plan on going for a run tomorrow.
rack pulls 225x5, 275x5 315x5 365x3 405x1 415x0
chins 5xfail 10,9,8,6,7
db curl 45x3, 50x3, 55x5
pin wheel 65x3, 75x3, 80x3
reverse grip lat pd- 150x6, 165x6, 180x6 195x6 210x6 225x3 240x3 255x2
note should have started reverse grip at higher weight, maybe next time 180/195
Weighed in at 219.8 that’s 10.2 lbs lost
bench 185x6, 195x6, 200x6, 205x6, 210x4
H/S incline 230x5, 270x5, 300x1
H/S behind neck press 140x3, 160x3, 180x3, 200x3
Rope PD 50x10,55x10,60x10,65x10 70x5
leg press 90x10,180x10,270x10,360x10,450x10,540x10 630x5
seated calf 90x10, 115x10, 140x10, 165x6
weighed in at 220.8
rack pulls 225x5, 275x5, 315x5, 335x5
bb rows 185x8, 205x6, 225x6
preacher 100x6, 110x3, 120x3, 130x3, 140x3
vbar pull downs 180x8, 195x8, 210x5 225x5
db curls 40x5, 45x5, 50x5, 55x4
weighed in at 220.4, upper/mid back is pretty dead.
I need to take tomorrow off, monday ill be a bench workout.
was going to take today off, but I felt great today so I decided to lift. Glad I did it was a pretty good workout. Weighed in a 220.4
H/S incline bench 180x3, 230x3, 270x1, 300x4, 320x2
DB flat 80x7, 90x4, 100x4
H/S behind neck press 180x4, 200x2, 230x0- half way up, 180x5
H/S incline JM press 140x8, 180x4, 230x1, 270x3
Standing Calf 2 pps x 15, 3 pps x 15, 4 pps x3x10
Rope PD’s 50x10, 60x10, 70x10, 80x5, 90x3
Rear Delt 80x10, 90x10, 100x10, 110x7
tried out PJR’s, I did a set didnt feel right, im going to check out a few videos to see if im doing them right or not.
seriously tomorrow im taking a day off
deads 275x4, 315x4, 365x2, 385x1, 405x2
romans 225x6, 245x6, 265x6, 285x6, 305x6, 325x2
ran out of time, i feel good. weight 220.6
id really like to see 219 again.
I said I was going to talk today off, but I went to bed early and woke up early before school so i decided to do a quick bicep workout.
weighed in at 218.2 i assume most of that was because i only had about 60 oz to drink before the workout.
db curls 40x3, 45x3, 50x3, 60x2, 65x3
pin wheel 75x5, 80x5, 85x3
preacher 60x10, 70x10, 80x10, 90x10, 100x10, 120x6
ran out of time, biceps feel great.
deadlifts 315x5 335x5 365x5, 405x1, 435x0 got 1/2 way up and lost grip
bb rows 135x8, 185x8, 205x8, 225x8, 245x3
rack pull 275x3, 315x3, 365x3, 315x12
db rows 80x5, 90x5, 105x15
reverse grip lat pd 180x10, 195x10, 210x10
weighed in at 218
db in 90x3, 100x3, 105x0,0 couldnt budge the weight- im a pussy
hs incline 230x3, 270x3, 305x1, 270x5
hs behind neck 180x3, 200x3, 220x1 240x3
jm press 180x3, 230x3, 270x3, 180x8
dips bw 15,14,11
pjr 50x8, 60x10, 70x10, 80x10
db lat raise 25x6, 30x6, 35x5, 40x11
squats 135x8, 185x6, 225x4, 245x2, 275x2, 300x1
romans 135x8, 225x8, 275x8, 305x6
leg pres 180x10, 270x10, 320x6
out of time.
rack pulls 225x8, 275x8, 315x3, 350x3, 365x5 315x11
db rows 70x5, 80x5, 90x3, 100x20
db curls 35x3, 45x3, 50x3, 55x1, 65x2
wide grip lat pd 135x8, 150x8, 165x8, 180x8, 195x9 210x6, 165x11
preacher 60x10, 80x6, 90x6, 110x3, 120x6
fm rows 35x15, 45x15, 55x12, 65x10
Good bulking you did, gained some good strength. Im starting 5/3/1 for the second time here, maybe you can look at my log and see if you can give me some pointers.
standing bb military press 65x10, 85x6, 105x6, 125x6, 145x6, 165x2 135x8
seated bb military press 95x2x10
db lat raise 25x10, 30x10, 35x5,40x11
pjrs 55x10, 70x10, 85x10
pin lat raise 60x10, 90x10 120x10, 150x5, 105x11
db curl 35x10, 40x8, 45x6, 50x4, 55x2, 60x2
curl bar ( i think it was a 25lb bar) 25 per side x 15, 15 per side x 10, 5 per side x 11, bar x 20- all done in strip set
seated calf raises