chins bwx5, 45x4, 55x3, 25x5 ss bwx4 , wbx3
db cyrls 35x5, 40x5, 45x5, 55x5, 35x6, 25x9
bb curl 45x18
done in 15 mins
deads 275x3, 315x3, 365x1, 405x1, 425x1, 440x0- couldnt budge it 315x5, 225x10
romans 95x10, 145x10, 195x10, 245x4
rack pulls 135x8, 225x5, 315x3, 365x2, 405x1, 225x8
preacher 60x8, 80x8, 100x8, 120x7, 140x3 ss 60x8
farmers est 90 ft 70,80,90, 100x3 then 60x30 secs
holy balls my hands hurt.
I watched a video of mark dugdale doing romans with 25 lbs per side, i usually start with 45’s i liked it gave me a better stretch.
on another note 440 dead, i tried to psych myself up took a few too many deeps breaths and got really light headed. maybe in a couple more weeks ill try 440. 425 went up pretty easy though.
back and hands are going to hurt tomorrow, if i lift it’ll be chest/tris.
flat bench 135x20, 155x10
HS decline 180x10, 270x10, 320x6, 360x4, 270x14, 180x20
HS incline 90x10, 180x5, 230x5, 270x0, 180x6
JM press 180x2x5
Rope PD 50x15, 70x15, 90x15, 110x10, 130x5 ss 40x8
everything felt heavy.
bb military 105x5, 125x5, 145x3, 165x1, 170x1, 135x12, 95x30… Yup 30, i think im going to raise the weight next week
cable lat raise 15x12, 20x12, 30x12
HS shoulder press 140x10, 150x5, 180x3, 140x8
DB lat raise 25x8, 30x8, 35x10, 20x20
PJR 70x10, 85x10, 85x8 ss 40x6
weighed in at 207.5 this morning.
chins bw x5, 25x5, 45x5, 70x3, 90x1, 45x4, 25x4, bwx6
bb curl 45x8, 65x5, 85x5, 105x3, 125x1, 135x1, 115x3, 95x9
bb rows 135x10, 185x10, 205x8, 225x6, 245x3 ss 185x8
kroc 100x21 ss 40x8
squats 135x5, 155x5, 175x5, 195x5, 215x5, 235x5, 255x5, 265x3, 135x5
done in 10 minutes
HS decline 230x10, 270x10, 320x4, 360x5, 380x3
HS incline 180x5, 200x5, 230x5, 250x2, 290x1, 320x0, 180x16, 140x10
vbar pd 60x25, 100x5, 150x17
tomorrow is back/bi might be deads if my legs feel good.
chins bw x5 , 25x5, 45x5, 70x3, 90x2, 45x5, 25x5, bw x 5
reverse grip lat pd 180x5, 210x5 240x6
kroc 100x23, 85x15, 50x14
about to go to the gym and give shoulders the dick!
all in the straightest way possible
incarain shouder press 150x8, 170x3, 120x5
HS shoulder press 180x3, 200x3, 220x1, 225x0, 180x5
BB push press 135x8,8,4
lat raise 30x8, 40x8, 50x8, 20x8
pjr 70x5, 85x5, 100x7, 85x7
rope pd 30x25, 25x15, 15x25
behind lat raise 15x20
ok workout, weighed in at 203.5 today. Normally I weigh in at 207-210 I think thats part of the reason my workout wasnt great.
Usually I can hit 200 on the incarain shoulder press for a couple reps
dead 225x5, 315x5, 365x1, 415x1, 440x1, 450x1 315x8, 225x8 NEW PR!!!
rack pulls 225x5, 315x5 365x2, 315x5, 225x8
kroc 85x30
pin wheel 50x5, 60x5, 70x5, 85x5
HS low row 1 arm strip set. 135x10 90x15 both arms
im really fired up about my new DL PR! Ive added 25 lbs to my DL this month while dropping 2-3 lbs!
did a kettlebell workout this morning, then did a chest workout later today
hs decline 270x5, 320x5, 360x4, 320x9, 270x9, 180x20
hs incline 180x5, 200x3, 230x1, 270x2, 230x5, 180x20
Was looking at your 5/3/1 journal from a while back and it looks like you did pretty good on it. I also just started a 5/3/1 journal about three weeks ago. I have mixed feelings so far about the program but overall I’d say it’s pretty good.
military 105x5, 120x5, 130x15
military 95x10, 105x10, 115x10, 125x10, 135x8
behing lr 30x10, 35x10 45x8
rope rd 30x8, 40x8, 50x8
db lat raise 30x6, 35x6, 40x8
incarian 100x16
chins bwx5, 25x5, 45x5, 70x5, 90x2, 45x6, 25x7, bwx10
pul;l ups 7,9,6
neutral grip 9,7,7
[quote]bonerjams98 wrote:
im really fired up about my new DL PR! Ive added 25 lbs to my DL this month while dropping 2-3 lbs!
[/quote]
Damn that’s awesome bro! I’ve been trying to do something similar, any suggestions, did you make any significant changes to your diet?
[quote]Soda Popinski wrote:
[quote]bonerjams98 wrote:
im really fired up about my new DL PR! Ive added 25 lbs to my DL this month while dropping 2-3 lbs!
[/quote]
Damn that’s awesome bro! I’ve been trying to do something similar, any suggestions, did you make any significant changes to your diet?[/quote]
no major changes to the diet, but for the past 6 weeks ive been focusing on
weighted chins
roman deadlifts
strengthening my grip and
deadlifting bare foot
Yesterday I was on my way to the gym, before work and I get a phone call from my manager asking me to come up early to work. I was already a block away from the gym so I decided to go in and lift for about 12 minutes
deads 275x3, 315x3, 365x3, 415x1, 315x7
today was squats/chest/tri
hs decline 270x10, 320x8, 360x1, 380x2 360x4 270x20
hs incline 180x3, 200x1, 230x1, 250x1, 270x2 180x10
bb incline 135x10, 155x5, 175x5, 135x12
squats 190x5, 220x5, 245x8 185x5, 190x5, 195x5, 200x5, 205x5
pjr 70x10 85x11 85x6
rope pd 100x12