finally back, was pretty sick for a few days, moved, and my laptop decided to stop working!!! But im back, did a dead and rack pull workout today got 485 on rack pulls and got 465 dead up a couple inches then lost it.
wow i havent updated in quite a long time, nothing really has changed I got back on anaconda/finibars
deadlift has gone up to 465, can’t always hit it. What i am working on right now it getting my everyday max up. Not really sure if that is what you would call it, but what I want to do is get that weight that even if you slept only 4 hrs and you are hung over you can get up 24/7, right now its 435-440. Pretty much i can always do that, I am also trying to increase my 405 reps, so far i can do 3 straight and the 4th one i lose about 1/2 way up.
So i want to increase my 405 set to at least 5 reps and would like to eventually get to 8-10 reps and increase my everyday max to 450.
Besides that my shoulder press has been going up, all bench numbers have stalled, triceps have gotten a lot stronger.
Right now my weight fluctuates between 210-215 depending on carb intake.
I think my workout today went like this
deads 135x8, 225x5, 315x3, 405x2, 435x1, 405x2, 365x3, 315x5, 225x5
leg curls 25x15, 50x15, 70x12, 100x6 superset with 50x10
ran out of time, I may do a double tonight and do some quad work otherwise ill do a tri/quad workout tomorrow morning.
im catching up from the last couple days
triceps
cgbp in smith 115x8, 165x8, 175x8, 185x6, 165x8
rgbp in smith 115x8, 135x8, 155x8, 175x8, 195x6
Jm press in smith 115x6, 135x6, 155x6, 115x8
rope pds 80x15, 90x15, 100x12, 120x10, 80x10, 50x8
biceps
hs preacher 25x15, 50x10, 75x10, 100x7, 110x4, 75x8, 50x8
db curls 35x8, 40x8, 35x8
db pinwheel 60x5, 65x5, 50x8,
2 hand db curls 40x10, 45x10, 30x10
bb curl bar x 10 squeezing every rep
racks pulls 225x8, 315x, 365x3, 4151, 465x1, 500x1, 510x0, 415x2, 315x10, 225x10
chins bw x 15
ran out of time
chest/tris
hs decline 230x5, 270x5, 320x5, 360x5, 380x2, 270x10, 180x10
hs incline 180x8, 200x6, 220x6, 240x8 partials 180x10
bb incline 130x10, 155x10, 135x10
cgbp in smith 105x10, 145x10, 165x8, 105x8
rgbp in smith 125x8, 145x7, 165x5
pec fly 165x8 210x3 superset w/ 105x5
rope pds 80x10, 100x10, 120x10 superset w/ 50x8
tomorrow is going to be deads/back
woke up late didnt give myself a lot of time
deads 315x3, 365x1, 415x1, 435x1, 365x5, 315x12
chins bw x 8,8,6,6,6
today im going to try to hit shoulders
shit ton of volume today
hs shoulder press 140x5, 180x3, 210x1, 230x1, 270x0, 250x1, 200x4- got 270 1/2 way up and counlt budge it
bb military 95x15, 115x15, 135x12, 95x15
db seated lr 35x8, 40x8, 50x10
db military 50x15, 60x10, 55x10
db lr 40x8, 35x8, 30x10
pin shoulder press 60x12, 80x12, 100x12, 120x9 superset 60x9
pin lr 50x12, 70x12, 100x10
tomorrow is ARMZ
hs preacher 25x15, 50x12, 75x10, 100x10, 110x6 120x4 ss 50x8
bb curls 65x5, 85x5, 95x5, 105x5, 85x10
cgbp 65x10, 115x10, 135x10, 155x10, 175x10, 195x7 ss 115x8
jmp 65x10, 85x10, 105x10
db pinwheel 60x6, 70x6, 85x5 ss 50x3
rope pd 100x15, 120x15, 150x12, 100x10 ss 40x8
db inclines 25x10, 30x10, 35x8, 15x10
squats tomorrow…
worked the tits and a little bit of squats today
hs decline 230x5, 270x5, 320x5, 360x5, 300x10, 270x10
hs incline 180x5, 200x5, 220x5, 240x5, 260x5, 180x8
bb incline 135x8, 155x8, 175x8, 195x3
bb decline 135x12, 155x12 175x10, 135x15
squats 135x10, 185x5, 205x1, 225x1, 245x1, 225x3
i need to start squatting again, and do some running squats kicked my ass
hs shoulders 140x8, 180x5, 210x1, 230x1, 210x3, 180x5
db shoulder 50x15, 60x10, 55x12, 40x9
db seated lr 30x15, 35x15, 40x12
cable lr 25x12, 30x12, 35x8, ss 20x5
vbar 50x12, 60x12, 70x12, 90x12, 100x8
rope 50x10, 70x10, 90x10, 110x10, tri set w/ 55x10, 25x10
deads 315x3, 365x1, 415x1, 465x1, 415x2, 365x3, 315x5
rack pulls 225x3, 315x3, 365x3, 405x3, 455x1, 405x3, 315x8
db rows 85x15 per arm
chins bw x3 for 23 reps
exhausted
armz
hs preacher 25x12, 50x12, 75x12, 100x6, 110x5, 85x8 75x7
bb curl 95x8, 85x8, 65x10, 45x10 squeezing every rep
vbar 90x15, 110x15, 130x15, 150x20, 110x10
db pin 50x8, 45x10, 40x10
reverse grip bench smith 105x10 145x10, 165x10, 185x5
db curl 30x10, 35x10, 20x20
gassed that was a shitty workout
legs and shoulders…
squats 185x5, 225x5, 265x1, 285x1, 225x5, 185x5
hs press 90x10, 110x10, 130x10, 150x3, 130x5, 110x8, 95x12 super setting every set with
leg curls 45x15, 55x15, 65x15, 75x15, 85x5, 75x8, 65x12
db press 40x12, 45x12, 50x12
front squats 105x3, 105x3, 115x3
gassed again, wasnt planning on doing legs and shoulders but it just worked out that way… I may try something like this out but i need to plan out my workouts better
Did some fat man cardio last night, did some more this morning. 20 mins each, i woke up today weighing 211. I am hoping to get down to 208 by Halloween. I’m not necessarily trying to lose weight just wanting to get my cardio level up.
rack pulls 225x5 315x5 365x3 415x3 465x1 415x3 315x8
hs decline ss w/ hs high row 230x10/180x10 250x10/230x10 270x8/280x10 230x10/230x10 140x8/180x10 90x18
hs incline ss w/ hs low row 90x10/90x10 140x10/140x10 190x10/180x8 210x10/210x8 190x10/180x8 140x8/140x8
arms
hs preacher 25x15, 50x10, 75x10 100x8 110x4 75x8
dips bw x 18,12,13,13
db curl 35x8, 40x6, 45x6, 50x6, 40x6
rope pd 60x15, 80x15, 100x15, 120x8, 90x15, 70x20, 50x20
db incline 25x12, 30x8 35x5, 30x12, 258, 15x10
vbar 100x20, 120x15, ss 80x8
tomorrow is legs
im going to update from the last 3 days
squats 185x5, 205x3, 225x3, 245x3, 265x3, 225x3, 185x3
leg ext 75x15, 105x15, 135x15, 165x15, 190x10 ss 60x10 150x15 ss 45x10
chest/back
rack pulls 315x5, 365x3, 415x3, 365x4, 315x12
dd decline 185x10, 205x8, 185x12, 155x15
kroc rows 85x20, 70x20
dd incline 135x10, 155x10, 175x8, 135x10
arms
db curl 40x5, 50x10 55x6, 45x6, 35x12
cb curl 40x5, 50x5, 80x5, 60x5, 40x12
french press 40x12, 50x8, 60x8, 65x8
pin wheel 45x8, 50x8, 55x8, 60x6, 40x10
cbgpbp 65x15, 80x15, 100x15, 100x12, 80x15, 60x15
pjr 60x10, 70x10, 85x8 ss 50x5
updating from the past 3 days
shoulders
db press 40x15, 50x12, 60x6- shoulder got pissed
db seated lr 35x10, 40x10, 45x10, 25x15
cable lr 30x10, 35x10, 40x8
hs press 110x8, 130x8, 150x8, 170x5, 103x8 ss 90x6
back/deads
deads- 315x5, 365x1, 415x1, 470x1, 415x3, 365x3, 315x3
romans 225x5, 275x5, 295x4, 225x5
bb rows 135x10, 155x10, 175x10
bb incline 135x15, 155x10, 175x10, 195x5
bb decline 185x5, 175x10, 155x10
hs flat 140x10, 180x8, 200x5, 220x5, 180x5
hs incline 160x5, 180x10, 200x10, 160x10
chins bw x 12,10,10,10,10
db lr 30x10, 35x10, 40x10, 45x8 ss 15x10
behind lr 20x5, 25x7, 20x12
stand bb mil 65x10, 85x10, 95x10, 105x10, 85x8