chins bw x 5 25x5, 45x5, 70x3, 90x3 ss bw x 11, 45x5
rack pulls above knee 225x5, 315x5, 365x1, 405x1, 435x1… strip set 405x5, 315x10, 225x10
kroc rows 85x30
curl bar- not sure on bar weight- 20 ps x 5, 30 ps x 5, 40 ps x 5, 50 ps x 2, 40 ps x 3
preacher curl 80x5, 100x5, 110x5, 130x3, 80x12
reverse grip lat pd 180x5, 200x5, 220x5
pin wheel curl 65x8, 75x5, 85x4
really tired
military 110x3, 130x3, 145x9
military 100x10, 110x10, 120x10, 130x10, 140x10, 150x6, 95x10 strict
lean lr 30x8, 40x8, 50x8, 60x4
seated db lr 40x10, 50x10, 60x8 partials ss w/ 25x7
HS behind neck press 180x6, 160x8, 140x8
pjr 70x8, 80x5, 90x5, 100x8, 100x6 ss 60x3
rope pd 50x6, 60x6, 70x6, 80x2, 40x10
vbar 60x8, 80x8, 100x4
a ton of volume again but i plan on eating everything in sight tomorrow.
weight at 206.5 this morning
bb curl 105x3, 125x3, 135x2, 115x6
db curl 40x6, 50x6, 60x6, 70x2- pr
preacher 100x10, 110x7, 90x10
pinwheel 70x8, 80x7, 90x5- pr
db curl 25x20
great workout plus a great 1/2 inch pump post workout
only had 15 mins to lift
romans 135x10, 185x10, 225x8, 275x6, 325x3
deads 325x1, 375x1, 425x1
only had 20 mins to lift! fuc i need to start moving quicker
decline 180x15, 230x12, 270x10, 320x6, 360x3, 340x2, 270x10
invline 180x8, 200x8, 230x10, 250x6, 270x6, 230x6, 180x8
flat bb 135x17
chins bwx5 25x7
rack pulls 275x5, 315x3, 365x1, 405x1, 425x1, 450x0 405x2, 315x10, 225x25
kroc rows 85x30
reverse grip lpd 150x10, 170x10, 190x6 ss 140x3
military 125x3, 145x1, 165x1, 175x1, 145x8, 115x20
behind cable lr 25x8, 35x8, 45x10
lean db lr 40x8, 45x8, 30x10
rope pd 55x6, 65x6, 75x6, 85x6, 50x16
vbar 70x10, 80x10, 90x10, 100x7
Today is a planned eat everything in sight day, so far so good.
I woke up this morning at 204.5, so thats 5.5lbs lost this month. Everything went pretty well, waist went down 1/2 inch and my “natural waist” went down about 3/4 inch but arms/chest/shoulders also went down from 1/4-1/2 inch. I do assume most of that is from carb depletion. The last 4-5 days ive intentionally cut out most carbs so increase weight loss, and i added 2.5-3 lbs loss in that time frame. Im hoping to wake up tomorrow between 206-208 and hopefully get down to 200 by the end of the month.
deads 275x5, 315x3- tweaked left lat, 365x1, 415x1, 435x0- got half up, but i couldnt get my weight back 365x3, 315x5
squats 205x3, 230x3, 260x3, 280x1 190x5, 195x5, 200x5, 205x5, 210x5
romans 135x5, 185x5, 235x5, 285x5, 305x2, 325x2, 235x5
wasted.
HS incline 180x6, 230x6, 270x4, 300x1, 320x5 partials, 270x12 partials, 180x10
DB flat 90x6,7,5- not sure what went on here, usually i can do 100x8 easy
smith incline 155x8, 175x6, 195x3, 155x10
cbcgbp 45x10, 55x10, 65x4, 45x15- (PPS)
PJR 80x8, 90x8, 100x6
Pec Fly 120x10, 160x10, 200x4
Rope PD 40x15, 50x10, 60x8, 30x10
db curl 35x5, 45x5, 55x5, 65x5, 50x8
cb curl 25x8, 35x8, 45x6, 25x10 lbs per side
pin wheel 75x8, 80x8, 90x3
plate loaded preacher 70x10, 85x10, 105x6, 70x8
seated cable rows 140x15, 180x15, 200x10
HS low row 90x8, 135x8, 150x8, 180x4 ss 90x15 lbs per side
wide grip lpd 150x10, 180x10, 210x6 165x10
tried HS pullovers, not really feeling it.
military 110x5, 125x5, 135x12 110x10, 120x10, 130x10, 140x10, 150x6
seated lr 35x12, 40x12, 45x10, 30x18
cable lr 35x8, 40x8, 30x12
upright rows 95x15, 115x12, 135x10
vbar 55x10, 65x10, 75x10, 90x10, 110x5, 85x8
cbcgbp 45x10, 55x10, 65x4, 45x8
rope pd 35x15, 50x15, 65x10
ony had 15 mins to lift. squats tomorrow
shitty shitty shitty workout
squats 220x5, 245x3, 275x3
squats 195x5, 200x5, 205x5, 210x5, 215x5
rack pulls 315x5, 365x3, 405x3, 365x3, 315x10, 225x15
leg curls 45x20, 70x20, 95x5
chins bwx7, 25x5, 45x5, 70x3, bw x 10
bb rows 135x8, 185x3, 225x5, 245x3, 225x5
cb curl 25x5, 35x5, 45x10, 50x4, 30x11
kroc rows 100x25 2 pr
plate preacher 45x10, 70x10, 95x5, 105x5, 70x10
pinwheel 60x10, 70x10, 80x5
wglpd 165x5, 1805, 195x5, 225x5
HS pull overs 100x10, 140x6, 160x10, 180x8, 120x10
smith incline 155x6, 180x6 195x3, 155x11
smith flat 155x3, 205x3, 155x8
hs incline 180x10, 220x5, 240x3, 180x5
jm press 90x10, 140x8, 160x8, 180x8
pjr 75x10, 90x7
rope pd 45x10, 55x5
shitty workout, i think im going to do a deload week
military 115x3, 135x3, 150x3, 95x25, 85x20, 75x15
leaning db lr 20x15, 25x15, 30x15
seated lr 30x15, 35x12, 25x12
pin lr 120x10, 105x10, 90x12
kept it light today, went for da pump!!!
deads 185x5, 225x5, 275x3, 315x1 365x1, 415x1, 435x1, 365x3, 315x3
rack 135x10, 225x5, 315x5, 365x3, 415x0, 315x5
cb curl 25x8, 35x8, 45x5, 55x3, 45x6
tbar 25x15, 50x15, 75x15, 100x12, 125x10, 150x10, 1756
preacher 70x9, 95x6, 130x3, 70x12
kroc rows 85x25
wlpd 180x5, 210x5, 165x10
reverse 165x10, 140x10
hs incline 180x5, 230x5, 270x5, 290x7 partials, 180x15
hs decline 180x3, 270x3, 320x3, 370x3, Strip set 270x13, 180x13, 90x15
ran out of time
shitty leg workout, not completely sure what is going on. I think i need to start hitting legs 2x a week and higher volume.
squats 200x5, 230x5, 255x5
rack pulls 225x5, 315x3, 365x1, 415x1, 365x5,8 315x10, 275x10, 225x15
abs- sit ups 3 sets to 50… havent done direct ab work in a long long time. that # needs to get better
squat press 180x3, 270x3, 360x3
leg ext 180x5, 210x5, 240x5, 250x12, 210x10, 135x8
going to rewrite my routine tonight or tomorrow. hopefully i can figure some shit out.