incline bench 185x5, 210x3, felt a heavy so i skipped 235 and did another set of 210x5
incline bench 155x5x10 got 50 increasing to 165
In db press 60x4x12 got 48
db extensions 85x5x10 got 50
curl bar 30 per sidex4x10 got 40
db curl 35x4x10 got 36
quick back workout today
bw pull upsx5xfail 36 reps i still suck, but im getting better i think
lat pd 135x5x10 this was a lot harder than i thought it was going to be
made up some sort of a back rope pull 175x3x10
had to leave for work.
squats 210x5, 235x3, 260x2. I was pretty pissed about that, 235 felt really heavy because i did so shitty i decided to do super high reps on squats
squats 155x10x10 did all 100, took me about 35 mins to accomplish.
romans 185x5x10
reverse curls 10 per sidex5x15
I felt like shit doing the 100 reps but I really did feel great afterwards
sorry to hijack this thread, but I’m interested in starting a training log and can’t see to figure out how to start my own thread let alone make it specifically a “training Log” any ideas?..shows how much I circulate on message boards huh?
Left my wallet and lunch at home so i had to go through 7 hours of school without food as soon as i got home i went to mcdonalds and ate 4 mcdoubles. according to the nut data thats about 1500cal 70 fat and 35 sat oh and about 88 pro. Feeling like a champ right now, I should be working out in about 2 hours
military 95x5, 105x5, 115x14, 135x3 (feel set), 150x2
military 105x5x10 43
dips (forgot my wt belt) 5xbwxfail 68
lat raise 20x4x15
jogged 1/2 mile
the fatty burgers gave me a ton of strength, but it was hard for me catch my breath and i was sweatting a ton. 1/2 mile jog was a killer.
back
pull ups 5xfail 40… i finally got 40 took me many weeks
lat pd 150x5x10 got all 50 i think im going to keep it at 150 and work on form
I came up with the one last week, i call them rope pulls. essentially you get to a pulley and get in the position to do wt crunches but instead of the cruch you pull the rope towards your neck it really hits the upper lats. I did 175x3x12, im going to add one more set next wk
bb rows 185x5x6 i know thats a random rep scheme, but those rope pulls killed my biceps
barbell curl 95x4x6 got the 24 but really struggled
lowered to just the bar and did 45x15 reps and squeezed rep
db hammer 50x4x10
ill be making some changes to next weeks routine, im going to add in more pull ups
I did squats today
squats 175x5, 200x5, 225x12
165x5x10 got 50 raising to 175
Romans 245x5x10 got 43, had more in me but mentally I was drained
today was a shitty day, didnt sleep very well. I knew i should have taken today off, but i went in and by the 3rd set my left elbow started hurting, i tried to fight through it but as i kept going it started hurting more and more.
Incline bench 150x5, 170x5, 195x8
incline bench 165x5x10 got 47
db incline 65x4x10
stopped after that.
Deads 240x5, 275x5, 300x13 Grip was going on the last few, I had to reset at 10, and again at 11
deads 245x5x10 got all 50
good mornings 95x4x10 i think i finally figured out how to do these
ran low on time and did a circuit db curls, good mornings, hammer curls
db curl 25x4x12
hammer 50x3x10
Really felt like lifting today so i did some arms
curl bar 40 per sidex4x6
reverse curls 20 per side x3x12
hammer curls 50x4x8
db holds 90x3x40 seconds
I decided to start doing some forearm work and I want to do some farmers walks, but my gym doesnt have a good place for me to do it so instead I just grab a pair of dbs and hold them for sets of 30 seconds. I think Ill do that for a couple of weeks and see how it works maybe increase the time or weight not really sure what i want to do.
doing military tomorrow
should have taken today off, shoulders were feeling heavy all day. Tomorrow is a day off for sure.
military 100x3, 110x3, 125x9 on the 9th rep i dropped the bar to low and decided to just rack it
military 105x5x10 44
dips bwxfail 60
lat raise 20x4x15 got all 60
ive noticed the boring but big routine takes a lot more out of me when it comes to soreness throughout the week, but i do like it.
After this round of 5/3/1 was over I was going to start smolov which is 3 weeks of intense squats followed by 2-3 weeks off then another 4 weeks of intense squats. I realized this wouldnt work when I looked at a calendar and saw that 3rd and 4th week of my second round of smolov would be during winter break and I plan on spending a few days back home in seattle so that would probably screw up a decent portion of my routine. So im going to do another 5/3/1 and then start my smolov around the 23rd of november thatll make it so that my 2-3 weeks off would happen during winter break and ill be able to workout whenever needed.
squats 190x3, 210x3, 235x12 took a long time to do
squats 185x5x10 got 50
romans 245x5x10 got 50
really tired.
pulls up bwx5xfail 43
vbar pull ups bwx5xfail 28
bb row 135x5x10 got 50
rope pulls 175x4x15 only got 50
cb 30 per sidex3x6
forearm db holds 90x4x30 seconds
Deads 255x3, 285x3, 320x9
deads 245x5x10 got 50
good mornings 110x4x10 got 40
db rows 60x25, 60x20. back was pretty fried
reverse cb 15 per sidex3x12
wt crunches
Not too happy about this workout
bench 160x3, 180x3, only 205x5
bench 165x5x10 got 46
db incline 60x5x12 got 58
db extensions 85x2x10 i stopped after 2 sets the weight is at the point where i am using more effort just getting the dbs into position than actually doing the exercise
cb close grip bench 30per sidex4x10
db forearm holds 95x3x30 seconds
woke up today and everything is sore, I didnt think the workout was very good but it doesnt something right. Tomorrow is squats, looking foward to hopefully breaking a PR.
squats 200x5, 220x3, 245x9… i think i left about 2 in the tank i wanted to up the weight rested 4 mins and did 270x2, didnt feel right first rep was a 1/2 rep to get my bearing and the 2nd rep was deep but knees buckled so i racked it and hung my head in shame.
squats 185x5x10 did 50 raising to 195 next week
romans 255x5x10 these were a bitch to finish but got 50
reverse curls 20 lbs per sidex3x12
raised my squats 18 lbs this month!
military tomorrow
forgot my log book at home, tried to remember it.
military 105x5, 115x3, 135x6. I should have been able to do more, but my left wrist gave out on me
military 105x5x10 got 48
dips bwxfail got 76
lat raise 20x4x15 got 60 raising to 25 next week
rear delt stuff
military didnt go up this month, I wonder what the issue is my endurance is going up but the max weight isnt.