bb military 65x10, 85x10, 105x10, 125x10, 145x5, 155x3, 165x1, 175x0, 135x10, 95x25
shrugs 225x10, 275x10, 315x6,6 225x10
lat raise 25x10, 35x10, 40x9, 20x15
rope pd 50x10, 60x10, 70x10, 80x7, 90x5, 100x2, 40x9
rack 225x8 275x8, 315x5, 365x3, 315x5, 225x10- everything felt very heavy
bb curls 45x10, 65x10, 85x10, 105x3, 125x3, 135x3, drop set 105x7, 85x7, 65x7, 45x10
pin wheel 50x5, 60x5, 70x5, 45x7
exhausted- need to take time off of gym. first day without anaconda.
also im going to start focusing on grip work, going to bring back fat gripz, farmers walks.
today is my first day off in 3 weeks! I know it was a stupid idea, but I heal pretty well i ate well and i focused on sleep. only 2 times in the 3 weeks did i go to bed past 1030pm. I think i made some gain, i got stronger but measurement wise i wont know for another 10 days. Weight hovered around 217-221, deadlift went up 15-20 lbs so all that was good.
tomorrow is squats
squats 135x5, 185x5, 225x5, 255x2, 275x1, 305x1, 320x1, 275x2, 225x5
bb military 40x20, 65x10, 85x10, 105x5, 125x5, 145x1, 154x1, 175x1, 185x0- got half way up 145x3, 105x15
behind back lat raise 10x10, 12.5x10, 15x10, 17.5x5, 10x15
back/bi
chins 5xfaik 49
db rows 60x5, 70x5 , 85x15
db curl 40x5, 45x5,50x5, 55x5
reverse grip lat pd 150x8, 160x8, 170x8, 180x5
pinwheel curl 60x8, 65x8, 70x4, 40x8
pull ups 5
bench 185x5, 205x3, 225x3, 235x1, 245x1, 260x0, 225x3, 185x7, 135x17
hs decline 180x10, 270x8, 360x4, 320x4, 270x5, 180x10, 90x21
my bench still sucks, but it sucks a little less than before.
I keep a goal list on my computer, but I feel this way will keep me a little more accountable. These goals are short/long term, I dont usually set a time frame where i would like to accomplish these because i am not doing this with the intention of competing so i look at working out as a marathon something that is a lifetime goal.
- 360x8-10 hs decline- i want to hit 5 plates per side, i think 8-10 reps ill be able to hit that. right now i am at 360x4
- 270 HS behind neck press- my best is a 230 for 1, but i cant always hit 230 sometimes i can only do 215-220
- 360 hs incline press is another goal, my best is 320 for 2 so maybe 320x5 is what ill need to accomplish
- 185 standing bb military press- i got it half way up last week
- BW standing bb military press is a long term goal for me- im currently at a bw of 215
- 500 deadlift, my best is 425x1, i have gotten 435 to mid shin buy grip gave out
- improve grip!— biggest weakness i believe i have. Tried out a pair of heavy grip 150lbs- i can close it on my right hand most of the time, left hand cant do it at all.
- 500 rack pull- again this is a grip issue, I know i can pull more!
- Lean out to 200-205 lbs maintain then go back to 230lbs
- 135x10 bb curl, I know i know this is one of the most popular bro lifts, but i feel something that really separates people with big arms to holy shit arms is being able to bb curl heavy weights. My best is 135x4, eventually 185 is a great goal to work towards. I also think this will go up once my grip work improves, hopefully ill get a good increase in arm size. I hover between 16 3/4- 17.
I talk a lot about my grip issues because when i first started lifting i naturally gripped with a hook grip. So i can hook grip 425 deadlift and rack pull. But the most i can do with a standard grip is a 315 deadlift/rack pull for 1-3 reps.
I also want to start training with kettlebells- a guy i work with is opening up a kettlebell gym near my house so im thinking about adding that training in 1-2x’s a week
I can also get a good deal on an oly fat bar, so i may buy one.
deads 275x3, 315x, 365x1, 385x1, 405x1 315x3, 225x5. After my 365 set some lady bitched at me for dropping the weights too loud, said it was disrespectful. I blew her off, but it got in my head and i didnt focus well on the rest of deads
rack pulls 225x5, 315x3, 335x1, 355x1, 375x1, 135x16 w/ fg, 155x5,7 w/ fg
farmers walk est 90 feet w/ fg 40 lbs, 50 lbs, 60 lbs, 70 lbs couldnt finish
db curl w/ fg- 35x5, 40x5, 45x5, 50x3
random standing calf raises
bb curl no fg 45x10, 65x5, 85x5, 105x5, 125x3, 85x5, 45x10
forearms are dead.
hs shoulder press 90x10, 140x10,180x4, 200x2, 220x1, 180x10, 140x10
cable lat raise 20x10, 25x10, 30x10, 35x10, ds 15x10
bent rear delt 25x10, 30x8, 20x10
squats 185x5, 205x5, 225x3, 255x1, 275x1, 295x1, 315x1 275x1, 135x17, 135x5 pause @ bottom
leg press 270x10, 360x10, 450x5, 540x1, 180x50
bench 185x10, 205x5
hs decline 180x10, 270x8, 320x4, 340x5, 360x2, 270x15, 180x20
hs incline 90x12, 110x12, 130x12, 150x10, 170x10, 190x6, 210x3
pjr 60x12, 70x12, 85x4 ss 50x5, 50x12
chins bw x fail 45… really pissed about this, first set i ripped out 15 reps, i thought i was going to kill it, but i basically blew my load on that set
kroc rows- 60x5, 70x5, 85x25 ss w/ 50x5 both arms
db curls 30x5, 40x5, 50x5, 40x8, 30x5
rack pulls 225x12, 315x10
exhausted, i always find it interesting doing chins. When im doing them i dont “feel” them in my back and they annihilate my biceps, but the next day my back is dead and the biceps feel fine.
I picked up a scale last night and weighed in first thing in the morning at 209, which is rather shocking to me. Usually at the gym i weigh in around 215-217, thats with 1 meal in me, clothes on, protein shake, and at least 64 oz of h2o. Kind of shocking that my weight can fluctuate that much
bb military 145x5, 165x1, 135x10, 115x13, 95x15
bb shrugs 135x10 w/ fg, 185x10 w/o, 225x10 w/o, 275x10 w/o, 315x6 w/o, 335x4 w/o, 225x25
cable lat raise 15x15, 20x15, 25x15 w/ fg, 25x10 fg ss w/ 10x6 left arm… right arm 25x13, 10x5
rope rear delt 15x10, 20x10, 25x10
pjr 50x12, 60x12, 70xc10, 85x9, 50x8
farmers walk est 80 ft w/ fg 40,50,60,70. 85x2 w/o
dead 225x5, 275x5, 315x3, 365x1, 415x1, 435x1, 315x4, 225x10
decline 90x15, 180x15, 230x10, 270x10, 320x6, 340x2, 270x10 ss w/ 180x8
incline 180x5, 200x5, 220x5, 240x5, 180x10
flat 135x17
chins bwx10 25x5, 30x5, 35x5, 45x3, 70x2, 45x4, 25x7, bwx10
kroc 60x5, 70x5, 85x25 both arms, 50x3 both arms
pin wheel 50x5, 60x5, 70x5, 80x5
rack pulls 225x12, 315x10, 365x2
HS shoulder press 180x5, 200x3, 220x2, 240x0- got half way up, 180x4
db leaning lat raise 25x15, 30x10, 35 ss w/ 15. Right arm 10 and 10. Left Arm 12 and 8
cable lat raise 20x20
rope rear delt 20x12
weighed in at 208.5 at home. I was hoping i’d be a lot leaner at this weight, but oh well. I think ill try to lean down to 190-195 and see how i look.
Im not going for comp lean or look good naked Im just curious to see what i accomplished over basically 1 1/2 years of bulking.
yesterdays workout
done in 15 minutes
squat press 180x10, 270x10, 360x10, 450x10, 540x10, 180x31
chins bwx10, 25x5, 45x5, 70x3 ss w/ bwx5
flat bench 135x20, 155x10, 185x5
HS decline 270x5, 320x5, 360x5, 380x1, 270x15, 230x10
HS incline 180x5, 200x5, 220x5, 240x5, 180x9
PJR 60x10, 70x10, 85x8, 85x9 ss w/ 60x5
Dips bw x7,7
I think ill try out PJR’s with a curl bar next time
just did a 1 hr kettlebell workout at a new gym by my house. Gotta say it was awesome, great cardio, traps are dead, forearms are on fire. Sold on it, I think im going to do it once a week or so.