[quote]MJ - Cartwright wrote:
Just to let you know, ‘The bar in the corner and stradle’- Rows are named T-Bar rows
hope this helps, keep going and keep progressing 
MJ-Cartwright
[/quote]
I cant believe I forgot the name, thanks for the help
Today was bench, it was supposed to be my deload lift but all the benches were being used which is weird since I lifted at 1030am on a wednesday.
I weighed in at 207.4
db incline 85x3x6
flat db 80x3x8, 65x10
dips- any many sets as it took to hit 50. 8,9,9,9,9,6
free motion flies- 20x4x10
since i couldnt do pull ups yesterday i moved them to today. 50 reps, took 8 sets, i lost count of reps.
unless my knee feels better ill take tomorrow off, and most likely friday off too.
knee felt great this morning, so i did deadlifts before work
weighed in at 205.2
dead 285x5, 315x3, 365x2- lost grip i think i had a couple more left in me
straight leg deads 225x3x5
stand calf 135x4x25
ran out of time
Was going to do a crossfit workout, but stayed out late and slept until 11 so maybe ill try it next week.
went to the gym and did squats
205.6
squats 200x5, 225x3, 250x5 i think i could have done another 1-2 reps but my 5 rep i got out of the groove and racked it
leg press 450x3x15 got 40
straight leg deads 185x5x10
standing calf 135x4x25
bb curl 95x4x10
db hammer 50x4x10
db incline 20x4x15 only got 35 forearms were pretty blown out
today is going to be military press, maybe. It’s my bday so I might be too busy.
My weight has been stalling, but strength has been going up so I guess thats good.
Weighted at gym 205.6
standing military 90x5, 100x5, 110x16, was pumped about that so I wanted to try a set of 135x4
dips 5xfail got 80 reps, going to start using the wt belt and add 25 lbs
db press 60x5x10 only got 34 in 4 sets, dips blew me out. Lower to 40 lbs to finish out
Pull up bar was being used so I did bent bb rows 135x3x15
Today was supposed to be a day off, but I like working out on my bday its a way to start off the yr right. I pushed it really hard this week, I didnt realize I did 6 lifts in 7 days,Ill take monday off I plan on taking a sleeping pill tonight and sleeping a solid 10 hrs. Hopefully that will improve my recovery.
Morning workout
207.2 at gym
lat pull down 160x5, 170x5, 190x16
pull ups 5xfail 36
bent rows 85x4x8, 135x18
seated calf 135x6x15
back to back bad back lifts.
everything is sore.
deads today, weighed in at 206
deads 230x5, 260x5, 290x13
lunges 145x30 per leg. got 25 per
good mornings 135x4x6
db rows 75x4x15
Im going to increase my caloric intake, im gainging in stregth weigh has basically been the same over the past 2 weeks.
this was my first time ever doing good mornings not sure if i was going them right, they felt good but im going to do some more reading on them and check out a couple more videos to see if they were good.
Im going to come back tonight and hopefully run about 2 miles and do some abs
Ran last night, my legs are pretty sore, abs are a little tender so thats good. Later today ill be doing bench. I looked at a few videos on good mornings I realized I was bending my knees so next time ill keep the legs straight.
weight at gym 206.8
incline bench 145x5, 165x5, 190x11
db incline bench 75x5x10 43
db extensions 80x5x10 47
free motion flies 15x3x12
had to cut it short for work, might come back tonight and do a jog
just did a random bicep,calf,jog workout. taking tomorrow off.
did a ride along last night, slept about 6 hours this morning. Everything is sore and im tired, Ill try to run tonight but not sure itll happen
squats today weighed in at 206
squats 165x5, 190x5, 210x10
leg press 450x3x15 got all 45 increasing to 490
roman deads 185x5x10 got all 50 increasing to 205
going to run and do abs tonight
back was fried from romans so i left went and bought a huge burritto magically back feels better
just ran about 1.5 miles, time isnt impressive about 17 mins but most of it is uphill. It is so much better running outside now that its about 86 at 10:00pm now. About a month ago it would be at least 90 at that same time.
weight at gym 207.2
military 95x3, 105x3, 120x10
dips 5xfail 76… I forgot my belt I was supposed to start weighted dips today
Db press 55x5x10 45…
I think I may need to take an unscheduled day off my body is worn out.
Ran last night, everything feels fine today. Ill probably do my scheduled back tonight and a run after that. Even though I felt fine I was still planning on taking a day off, but I read Jim’s article today on 5/3/1 and that changed my mind.
weighed in 206.2
lat pull downs 185x3, 195x3, 210x12
pull ups 5xfail 36 reps
bent rows 185x5x10 47 reps
barbell curls 95x4x6
hammer curls 50x4x8
bought a large pizza and ate it, I feel great. Ill probably run tonight.
What does your routine look like? Do you have any set days to lift, or is it when your “feeling it”
[quote]BlackLabel wrote:
What does your routine look like? Do you have any set days to lift, or is it when your “feeling it”
[/quote]
I try to have 2 days off a week, ive never been a fan of scheduled days off so a lot of it is feel. My days off fit in around school, work, and everything else
Typical week will be
Squats- squats, leg press, calf
Military- press, dips, db press, db rows
Back- lat pds, pull ups, bb rows, bb curls, hammer curls
Deads- deads, good mornings, lunges, calf
Bench- in bench, in db bench, bd extensions, flies
All accessory lifts typically are 5 sets of 10, in some cases like leg press, db rows and flies I go up to 15-20 reps.
Ive never been consistent with back so I made a 5/3/1 routine with it. I have made some good gains with it, right now my main lift is lat pulldowns, with pull ups and bb rows following. Hopefully in about 6 months or so ill be strong enough with pull ups that ill do weighted pull ups as my main life.