hs incline 180x6 230x3, 270x3, 300x1, 230x10
db incline 70x10, 75x6, 85x4, 65x10
vert hest 140x8, 160x6, 180x4, 200x4
r delt 90x15, 100x12, 110x10, 120x4
standing calf stuff
everything felt real heavy today, plus left elbow was pretty pissed off at me.
did a double today
squats 135x5, 155x5, 175x5, 195x5, 215x3, 235x3, 245x2, 255x2, 265x2, 275x1, 280x1, 285x1 done in 22 mins
romans 275x11x3 done in 12 mins
Good work on the double, and also completing all those squats in 22 minutes. Good luck walking tommorow lol
triceps
jm press 140x10, 160x8, 180x6, 200x4, 140x8
rope pd 55x10, 65x10, 75x6
pjr 50x10, 60x10, 70x10
ran out of time, my elbows are pretty pissed at me.
forgot log book so i am doing this from memory
rack pulls 430x1 315x12
pull ups 2 sets to fail
reverse grip lat pd cant remember weights
HS decline 270x6, 320x6, 360x3, 270x9, 180x12
HS incline 140x10, 190x10, 230x9
HS Jm press 140x10, 160x9, 180x6
PJR 60x10, 70x10, 85x10 85x7 ss w/ 45x5
everything felt heavy
dead 275x5, 325x3, 375x1, 425x0 left hand slipped, 375x3, 375x1, 325x3, 275x5
bb shrugs 135x10, 185x10, 235x10, 255x10, 275x10, 300x4
first time trying bb shrugs, did not feel it when i was doing them, but my traps are killing me now.
I need to start grip training again, Ill reintroduce fat gripz to my lifting again.
I tomorrow is my first day off of work in about 2 weeks, so i may take the day off of the gym and do some studying, if that doesn’t pan out ill do a leg workout. Maybe attempt the squat routine i did last week and attempt to beat my time/weight.
I also need to get back into pull ups and chins, i have been slacking on those over the past couple weeks and need to get back into the groove.
standing military 145x4, 165x1,3 175x1, 185x0,0- both times right arm was pushing it left wasnt playing along 155x5, 135x7
h/s shoulder press 180x4, 200x2, 220x0, 180x6, 140x7- what happened?
pjr 70x10, 80x10, 90x10, 100x2
lat raise 30x6
left elbow is done
db curls 40x3, 50x3, 55x3, 60x5
rack pulls 225x5, 275x5, 315x5, 365x3, 405x2, 315x5
shrugs 225x10, 275x10, 315x4
romans 225x3x10 ss w/ bb rows 185x3x10
squats 135x5, 155x5, 175x5, 195x5, 215x5, 235x5, 245x3, 255x3, 265x3, 275x3, 285x1, 290x1, 295x1, 300x1, 305x1, 310x1 all done in 20 mins
rack pulls 275x5, 315x5, 365x5, 385x1 315x5
shrugs 225x10, 245x10, 265x10, 285x8, 295x5, 305x5, 315x4, 225x20
hs decline 230x5, 270x5, 320x5, 340x3, 270x12
hs incline 140x8, 180x8, 210x8, 230x4, 180x8
pjr 60x10, 70x10, 80x10, 50x7
pec deck 90x2x10
h/s shoulder press 140x6, 180x6, 200x3, 230x2, 180x6
lat raise 25x10, 30x10, 35x10, 40x5, 45x10, 20x18
db curl 30x5, 35x5, 45x5, 50x5, 60x4
upright rows 135x10, 155x4- didnt feel right
pinwheel curls 60x10, 70x8, 85x4
ran out of time, just finished 14 hours at work im exhausted.
deads 225x5, 275x5, 315x3, 365x3, 385x1, 405x1, 415x1, 315x5
rack pulls 225x10, 275x7, 315x5, 335x1, 355x1, 375x0, 315x5, 225x10
h/s incline 180x5, 200x5, 230x5, 270x3, 300x1, 320x1, 180x16
h/s shoulder press 140x5, 180x5, 210x2, 190x3
h/s chest press 160x10, 180x6, 200x4
lat raise 30x10, 35x10, 40x10, 50x6, 25x23
bb shrugs 135x12, 225x12, 275x10
rope pd 50x15, 60x15
tomorrow will be legs/calf
squats 135x5, 155x5, 175x5, 195x5, 215x5, 235x5, 245x5, 255x3, 265x3, 275x3, 285x1, 290x1, 295x1, 300x1, 305x1, 310x1 done in 21 mins
rack pull 225x5, 275x5, 315x5, 365x3, 405x1, 435x1, 405x3, 315x15
bb row 225x5, 235x4, 240x4
db rows 85x20
preacher 80x5, 100x5, 110x5, 120x5, 130x2
db curl 40x5, 45x5, 50x3, 60x5
pin wheel 70x8, 85x4
reverse grip lat pd 160x10, 180x10, 200x5, 220x4
h/s decline 180x8, 230x8, 270x10, 320x4, 360x4, 270x10
h/s incline 180x8, 200x8, 220x8, 240x4, 180x8
db incline drop set 85x4, 65x7, 45x6
pjr 60x10, 70x10, 85x8
deads 275x5, 315x5, 365x3, 385x1 405x1, 425x1, 435x0 315x5, 225x15
romans 225x5, 245x5, 265x5
farmers walk est 80 ft- 55db, 70db, 85x3