bb incline 175x10, 195x8, 215x1, 235x1, 175x8
bb decline 185x10, 205x1, 225x1, 255x1, 185x15
hs incline 140x10, 180x10, 200x10, 220x8, 180x12
elbow was pretty pissed after declines
2 mile jog
rack pulls 315x5, 405x5 455x1, 405x7, 315x12
db rows 80x5, 90x5, 110x5, 130x10, 100x15
chins bw 10, 8, 7,7,7
bb rows 1355, 185x5, 205x5
kb swings 40lb 15x7
bb complex- 65lb military press 15, bb rows 15, bb curl 15 x2
65lb military press 15, bb rows 15, bb curl 10
rest 2 mins
65lb military press 15, bb rows 15, bb curl 10,6x2
sled push- 50 lb sand bags 50 yards total- 8 rounds.
Holy shit.
thought i would try complexes on a whim, couldn’t really think of what to do. Im going to check out alphas log to see what he does. I have to say that cardio session was almost better than anything ive ever done besides sprints mixed with hill running.
bb military 125x5, 145x6, 135x8- shoulder was bothering me
db press 55x10- shoulder really pissed after that
db lr 25x12, 30x12, 35x12, 40x12
seated db lr 45x10, 50x10, 40x12
cable lr 20x5, 30x10, 20x10
pin shoulder 100x10, 130x10 160x6, 100x10
kb swings 40x20x5
complex
bb military 85x4x10
romans 185x4x10
db rows 60x4x10
all 3 done then 30-45 secs of rest then repeat
sled push 50lbs x 4 rounds then 90 lbs x 2 rounds
leg raises 3x10
FOOD!!!
cb curl- wt not counting bar- 40x10, 60x10, 70x10, 80x8, 90x6
cb french press- wt not counting bar- 60x12, 80x12, 90x6
cbcgbp- “”- 110x15, 130x13, 90x12
db curl 40x5, 45x5, 50x5, 55x5
pin wheel 60x8 65x8, 70x5
cb pjr- “”- 50x10, 60x10, 60x10
preacher 30x10, 35x10, 40x8, 50x5 ss 20x3
rope pd 80x15, 100x15, 120x10, 60x10
kb swings 50x7x15
sled push 50lbs x 2 rounds
leg raises 3x10
worn out from the last two workout, kb swings felt fine, but sled push killed me.
Elbow is super pissed, fought through a workout today and tomorrow ill either take a day off of do some GPP
rack pulls 315x5, 365x3, 415x3, 435x3, 455x1, 315x5
db rows 90x5, 110x5, 130x10, 100x12
chins 10,12
kb swings 40x7x5, 50x3x15
i think kb swings are the culprit, i think i keep my arms straight when i do them putting too much strain on the joints.
db incline 65x5, 80x5, 90x5, 100x0*, 85x5
db flat 80x8, 85x8, 90x5, 100x1*
vert flat 180x5, 200x5, 210x5, 180x8
bb incline 135x12, 155x8, 175x5, 135x10
complex
kb swings 40x10 reps
flat bench 135x10 reps
bb military 65x10 reps
db rows 90x10 reps
do all 4 then about 1 min rest- did 5 sets
sled- 50lbs for 5 rounds
kb swing 50x4x15
handing leg raises 3x10
- this was the first time doing db bench in 6-8 months. everything felt easy strength wise, but very unstable. I think in couple weeks ill give 100x5 on inclines and 100x10 on flats easy
I like the complex i did today i may start doing that, but i do want to find something that i can do for legs. Maybe do squats?
DEADLIFT DAY C*NTS!!!
Welp today was an ok deadlift day-
deads 315x3* 365x1, 415x1, 465x1, 485x0 415x1x 315x3 on the first 315 set i broke open a callus affected my lifts
squats- 135x5, 185x5, 235x1, 255x1, 275x1,1 235x1, 185x5
kb swings 50x45, 60x60, 40x45
decline situps 45
handing leg raises 15
legs were blown out, I should have known my leg day was going to be great, ive done sled pushes for 4 of the past 5 days. I got 485 about 2 inches off the floor and dumped it.
shoulders
seated dead stop db lr 20x10, 25x10, 35x10, 40x5
db lr 35x8, 40x8, 45x8, 25x8
pin loaded shoulder press 80x12, 100x12, 120x12, 140x12, 170x10
randomness
db shoulder press 50x12- shoulder hurt
db front lr 25x8, 35x8
2 mile jog
10 min elliptical
wasnt feeling it today.
cb curl*- 70x8, 90x8, 100x3, 70x8
bbcgbp- 135x10, 155x10, 175x10, 195x5,5
db curl- 35x5, 40x5, 45x5, 50x7
cb french* 50x12, 70x10, 90x5,6 50x6
preachers 30x8, 40x8, 50x6,8 ss 20x5
rope pd- 60x10, 80x10, 100x10, 120x6
kb 50x30
bb mil 65x50
hip is screwed up- i think im going to do a lot of foam rolling
today was the first time doing bb close grip in close to a year, felt real easy. Ill go for 225 next week
hip still pissed off
rack pulls 315x5, 365x3, 415x1, 465x0-???, 415x5, 365x4, 315x5
db rows 100x5, 110x5, 130x6,7
bb mil 65x10, 85x10, 95x10, 105x10, 115x10, 125x10
t bar rows 45x8, 90x8, 115x5
rack chins 5x10
db lr 25x10, 30x10, 35x10
pin shoulders 80x12, 100x12, 120x12, 140x12, 170x6
cable row 150x8, 180x8, 210x4
decline sit up 100
tire flips about 30-40, did them until i hurt my hip
was supposed to just be a back day, but i figured ill just throw in shoulders?
shitty shitty shitty shitty shitty workout
i am taking friday/saturday off for sure- possibly arms on sunday if not day off
everything felt heavy, joints hurt
bb bench 185x5, 205x1, 225x5 185x8- i think 225x5 says it all, i dont normaly flat bench but i can do that on incline any day
db incline 70x10, 75x10, 80x10
vert flat 90x12, 110x10, 130x10, 150x10, 180x8 200x6, 180x5
50 decline sit ups
db curl 25x15, 30x10, 20x12, 15x20
might go for a run later today if it stops raining
was going to take today off but i felt good
deads 315x1, 365x1, 415x1, 435x1, 315x10- i think i figured out the issue with my deads to bad i didnt figure it out until my last 315 set
rack pulls 315x5, 365x3, 415x1,465x1, 485x1 5 second hold, 505x1 7 second hold, 315x10
feeling good about rack pulls i was able to hold the weight a lot longer than normal
chins 12,8, 10,7,6
db rows 105x5, 130x8
bb flat 145x5, 165x5, 185x12 205x1, 225x1, 245x1, 185x10
bb incline 135x10, 1555, 175x5, 205x1
db flat 85x8, 95x4, 80x10
vert flat 140x10, 180x10, 230x2
bb complex- do all three then 30 secs rest
bb flat 135x10
bb military 65x10
bb curl 45x10
5 rounds total
sled push 50lbs down and back 6 rounds
leg raises 3x10
cb curl* 40x5, 60x5, 80x5, 100x8, 80x12, 40x10
bbcgbp 135x8, 155x8, 175x5, 195x5, 205x3
db curl 35x10, 40x10, 45x5, 50x7
rgbp 95x10, 115x10, 135x10, 155x8, 175x5
hs preachers 40x8, 50x8, 60x4, 60x4 ss 30x4
rope pr 80x12, 100x12, 120x12, 140x12, 160x6 ss 40x6
kb 40x15, 50x15, 60x15 40x30
- wt not counting bar
may run and do some foam rolling later
I have a PT test tomorrow so not sure what ill be doing today, but i would like to do squats tomorrow.
life is going to be stressful for the next couple weeks so i may end up taking sometime off of work or i may have short workouts, like today i have no strength but just tried to finish the workout
stand bb mil 100x5, 115x5, 135x9, 95x3x6
seated lr 35x8, 40x8, 50x8, 55x8
lr 25x10, 30x10, 35x10
pin shoulder press 100x12, 120x12, 140x10, 170x5 ss 80x3
decline sit ups 2x20
wasn’t feeling it, but oh well there is always tomorrow.
did tbt today…
im still super sore from all the shit ive been doing over the past week so i went real easy
db lr 20x15, 25x12, 15x3x15
db curl 20x20, 25x12, 30x12, 35x10
bw chins 10,10,10,5
squats 135x5, 185x5, 235x1, 255x1, 275x1, 185x3
bb incline 135x5, 155x5, 175x5, 135x10