cgbp 135x5, 185x8, 195x6, 205x2,5 185x6
bb curl 45x5, 65x5, 75x5, 95x5, 105x5, 115x8
fb curl 40x10, 50x10, 60x10 65x10
rgbp 135x10, 155x10, 165x10
preacher 40x10, 50x7, 30x10, 20x15
rope pd 100x12, 120x12, 140x10, 90x10, 60x12, 40x12
flat 135x5, 185x5, 225x4, 245x1, 225x3
pin shoulder press 120x12, 140x12, 170x10, 100x8
db lr 20x5, 25x5, 30x5, 35x5, 25x15, 15x15
decline sit ups 20x5
tried squats today, but my ankle is still fucked
dragged ass at the gym today
db curls 30x5, 40x5, 50x5, 60x5
db pinwheel 75x5, 80x5 60x5
chins 10,10,10,9,7,5
preacher 35x8, 45x8, 55x4, 35x10, 25x10
bb military 45x10, 65x10, 85x10, 105x10, 125x5, 145x5, 165x1, 95x15
bb upright rows 95x10, 115x8- right trap started hurting
db lr 25,30,35,40x10 15x20
rope pd 60,70,80,100x20 50x12
vbar 70,90,110x15 50x50
tomahawk 20x15, 30x10, 40x10
ankle still hurts, might try to do a light workout today. My gym is closed for thanksgiving.
deads 315x3, 365x1, 415x1, 315x5, 315x8, 315x5
wide bb rows 135x10, 155x10, 175x10, 195x12
chins 10,10,7,8,8,8
decline sit ups 30,20,20,15,15
bench 160x3, 180x3, 205x10 225x3, 235x2, 180x15
incline 135x8, 155x8, 175x8, 195x4, 135x10
db curls 20x10, 30x10, 40x10, 50x5, 55x5, 35x8
preacher 32.5x10, 42.5x8 52.5x4
fb curl 20x12, 40x12, 50x10, 30x12
decline sit ups 30,30
standing military 110x5, 125x5, 140x10 105x11, 85x15
db lr 10x15, 15x15, 20x15, 25x15, 30x15
pin shoulder 120x5, 140x5, 170x15, 140x10, 90x8
r delt 30x15, 40x15, 50x15
2 arm front raise 10x15, 15x15
bench 170x5 190x5, 210x8, 190x10, 170x10
incline 135x6, 155x6, 175x6, 195x4
bench 135x5, 155x3, 170x5, 190x3, 215x7, 190x10, 17010, 135x15
todays workout
fb curl 3010, 30x10, 50x10, 60x10, 80x8, 30x12
bb curl 95x8, 95x8, 65x8
db curls 25x10, 30x10, 35x10
decline sit ups bw x 50, 15,15, 20
chins 12,9,6
took the last week off the gym, going to start up again in a couple hours.
bench 155x5, 175x5, 195x12, 215x3, 175x10
bb military 95x10, 115x10, 135x5, 95x10
hs flat 180x8, 230x6, 180x8
pin shoulder 100x8, 130x8, 170x13, 130x10, 100x8
db lr 20x15, 25x15, 30x15, 15x15, 10x10
db rows 40x5, 60x5, 80x5, 100x5, 120x5, 140x5
chins 17,8,10,8,7
rack pulls 135x5, 225x5, 315x5
decline sit ups 4x15
db curls 15x15, 20x15, 25x15, 30x10, 15x10
bench 165x3, 185x3, 210x7, 230x3, 205x7, 185x8
incline 135x5, 155x5, 175x5, 195x2, 175x6
bb pjr 65x15, 85x10, 95x10
rope pd 50x15, 60x15, 70x15, 80x15 ss 30x10, 20x15
decline sit ups 5x20
not sure what i am going to do tomorrow, maybe deads and legs
ankle is still sore not sure when ill be able to squat again.
update over the past 1 1/2 months
deadlift- still stuck around 465
squat- havent done much, bothering my ankle
front squat- took these up a few weeks ago, doing them on smith- got up to 320ish
standing military press- havent maxed, but in 145x10 yesterday
bench- nothing really going on
calf- doing a lot more work
weight- fluctuating from 205-220 right now i’m 212-214
im doing the mountain dog arm workouts
not doing much cardio besides kb swings
deadlifted yesterday got 445 up- could have gone higher but once i got it up i wanted to hold the weight as long as i could. Thinking that would help grip, besides that nothing much
Tonight is chest
highlight from yesterdays workout
hit 235x1 on incline bench
today is arms
arm workout went well, did a squat workout for the first time in 3-4 months. It felt good, stopped at 275 but went up easy. Basically just wanted to test out ankle felt fine, but legs are sore as shit today.
worked the chest today, nothing really to write home about. Just really tried to get da pump!
tomorrow is gunz!
ive been sick for the past couple days, took those off. I am going to lift before work today see how i feel. Besides that weight is hovering around 215-218.
Highlights from the past week-
I changed up the mountain dog workout, I lowered the weights and it make a huge difference pump felt great, I think i am going to do this workout for at least another cycle or 2
today is going to be legs/delts
weight in hovering around 210-212