highlights from todays workout
deadlift 455x1 465x1- 465 didnt look pretty going up
did some rack pulls- nothing special
db rows 130x8
bw chins did 11,8,6
tomorrow is going to be something random
flat bench 155x3, 175x3, 200x10, 220x1, 240x1, 200x8, 185x10
squats 175x5, 205x5, 230x5, 250x1, 270x1
bb incline 135x8, 155x5, 175x5, 195x3
leg curls 75x10, 85x10, 95x15, 105x15
leg ext- some random stuff
decline sit ups 50
kb swings 40x10, 50x10, 60x10, 72x10 all done as a super set then repeated once.
military 105x3, 120x3, 135x10 145x1, 155x2, 95x10
pinloaded press 100x8, 120x8, 140x8, 170x12
db lr 25x15, 30x15, 40x10, 20x15
cb curl 20x8, 40x8, 60x8, 80x15
db pinwheel 65x5, 70x5, 50x8
preacher 30x15, 40x8, 50x6, 20x8
bench 135x5, 155x3, 185x3, 225x2- bar got caught on J hook, basically lost the lift at the start
squats 190x3, 215x3, 245x3, 265x1, 185x3
hs flat 90x15, 140x15, 180x10, 230x5, 180x10
chins bw 15,10,7,5
db lr 20x20, 25x15, 30x12
decline sit ups 50
day 3 of being sick, i think its getting worse
still sick today went in to lift and had nothing in the tank
deads 285x5, 325x5, 375x1
bb bench 185x5, 205x7, 225x3, 185x10
db curl 25x12, 30x10, 35x15, 25x12
db lr 20x10, 25x10, 30x15
completely gassed had anything in the tank, being sick sucks
bench 165x5, 185x3, 210x5, 230x1, 230x2 185x12
going to come back for a 2nd workout in a little bit
welp, 2nd workout never happened last night. I was still a little sick so I took some nighttime cough syrup and slept for about 12 hrs, feel pretty good. Cold is almost gone, i think im going to do a back and high rep chest workout in a couple mins then come back later tonight and work the gunz.
Besides that i’ve lost about 8-9 lbs over the past 2 weeks, weighed in today at 211. Goal is 205 by mid December then 200 by New Years.
strength still isnt back just yet
deads 315x3, 365x1, 405x1, 455x0- couldnt budge it 405x3, 315x10, 225x10
bb flat 185x5, 225x3, 135x20, 145x20, 155x15, 165x12, 175x10
squats 135x5, 185x5, 225x5, 275x1
chins 10,10,5
random rear delt work
sled 40lbs add 1 round, 50 lbs x 1 round, 75x1 round, 100x1, 125x1
i call this my ADD workout, I think ill be coming back a little later tonight and work the gunzzzz
2nd workout tonight
db curl 35x5, 40x5, 45x5, 50x10, 55x8, 60x4
bb curl 65x8, 85x8, 95x8, 105x8
fat bar curl* not sure on bar weight 20x15, 40x15, 50x15, 60x12, 20x8
pin wheel 50x8, 55x8, 60x8
rgbp 1355, 155x5, 175x5, 135x10
rope 100x12, 120x12, 140x12, 160x5
vbar 80x12, 100x12, 120x12, 140x12, 160x10
kb swings 40x15, 50x15,15,15,15,15
decline sit ups 20,20
took the day off from lifting jogged maybe 2 miles
standing military 115x5, 130x3, 145x8, 115x15, 95x20- numbers seem to be going up
squats 135x5, 185x1, 205x5, 230x3, 255x1, 185x5
bb flat 135x5, 185x5, 225x2, 245x1, 185x10
db lr 25x20, 20x20, 15x20
rack pulls 135x5, 2255, 315x5, 315x10, 225x15
db curl 25x12, 30x12, 35x10
fb curl 20x20
bb incline 135x8, 155x8, 175x5, 195x5, 205x1, 215x1, 155x9
cgbp 135x5, 185x5, 205x3, 225x1, 185x7
pin shoulder 120x12, 140x10, 100x12
chins 12,10,6
feeling a little sick to my stomach decided to call it before i puked
last nights workout
flat bench 135x10, 185x5, 205x3, 185x5
stand mil 95x10, 105x10, 115x10, 125x10, 95x10
rgbp 135x5, 155x5, 175x4, 135x10
vbar 90x10, 120x10, 150x10, 180x12, 140x12, 90x20 ss 50x30
bb flat 165x5, 175x3, 185x13, 205x1, 225x1, 235x2
vert flat 180x8, 203x4, 250x3, 180x10
cgbp 135x10, 155x5, 175x5, 185x5, 135x10
bb incline 135x12, 145x9, 155x8, 165x6
rope pd 100x12, 120x12, 140x8
biceps only today, everything else hurt
db curl 20x6, 25x6, 30x5, 35x6, 40x6, 50x8, 55x5
fat bar curl 20x10, 40x10, 60x10, 70x10, 80x3, 40x12
pin preachers 60x4, 40x8, 30x8, 20x8
may go for a run later today
bench 135x5, 185x10, 205x5, 225x3, 185x10
rgbp 135x8, 155x8, 175x7, 195x3
dblr 25x25, 20x25, 15x25
rack pulls 135x8, 225x5, 315x3, 365x3, 415x1, 315x10
squats 135x5, 185x5, 235x1, 255x1, 135x10
decline sit ups bw x 15, 25x15, 45x10, bw x 10
Did a 2 mile jog yesterday, going to take the next 2-3 days off the gym
bench 150x5, 170x5, 190x12, 210x5
fb curls 20x10, 30x10, 40x10, 45x15, 45x20, 35x18, 20x20
db lr 25x20, 20x20, 15x20
decline sit ups 35,20
deads 315x3, 365x1, 405x1, 455x1, 405x2, 315x10
chins 45x6, 45x5, bw 9,6,5
flat bench 135x5, 185x10, 205x7, 135x15
ran 1.5 miles
workout from last night
bench 135x10, 185x5, 225x3, 225x4, 205x7, 185x10
military 115x5, 120x3, 130x4*
rack chins 15,12,12
db lr 25x15, 30x15, 15x20, 20x15
i mildly sprained my left ankle the other day and this was my first workout testing the ankle, everything seemed ok, but do standing military with a hurt ankle to tough so i stopped only at 4