today is normally squat day, but i slept in and only had about 45 mins to lift so instead of trying to cram in a good squat day i decided to just focus on biceps
CB 35 per side x4x6
chins bsx5xfail got 40
v bar pull ups 36
preacher 80x4x8
i found that preexhausting my biceps really made a big difference on the chins and pull ups maybe ill do that next time
might go for a run tonight, havent done one in over a week
bench 165x3, 180x3, 210x6
bench 175x5x10 got 48
db incline 75x5x10 got 45
cbcgbp 47.5 per sidex4x10 got 35
rope tri pd 40x3xfail got 36
few sets of standing calf
tomorrow in squats.
squats 200x3, 220x3, 245x10
squats 205x5x10
squats 135xfail 10 wanted to puke
Romas 225x5x10
lower back was fried
i liked the idea of doing a final set of 135 before i started i figured i was going to get at least 20-25 reps, by about rep 8 i felt like i was going to puke
pull ups 5xfail 47
v bar pull ups 5xfail 46
chins 5xfail 42
hs preacher 80x4x10 36
BB rows 155x3x12 36
tbar rows 50x3x20 60
reverse cb 27.5 per sidex3x10 30
i decided to try out farmers walk, the only good place my gym has is a 1/12 mile track upstairs so i took a pair of 50’s and walked the track 2x’s it took 4:50 with stoppage. I liked it, i think ill do it again maybe heavier, but first i want to go faster.
military 115x5, 125x5, 135x9, 135x6, 145x3, 155x1
dips bwxfail 83
lat raise 30x5x10 50
skull crushers 35x3x6
cbcgbp 35x15
pin shoulder 110x10, 150x10, 170x2, 190x1
not a good squat day, figured sooner or later i would have one. Many excuses for why it sucked, but ill be back next week and tear it up
squats 210x5. 230x3. 255x6- 230 felt real heavy 255 wasnt too heavy but knee was starting to get angry
215x2x10 only did 20, right knee was yelling
135x13 took about 5 mins off rested the knee i wanted to see if i could get 30 reps but knee was angry again
did some seated calf and left.
i only had about 30 mins to lift so i decided to try out my knee again and see if it was just a fluke
squats 135x3x20 did all 60, but between reps 35-43 or so my knee hurt like a son of a bitch
bb curls 65x5x15
cb reverse 25 per sidex3x8
preacher 60x3x10
overall it gave a great pump, and a good sweat finished in about 25 mins.
bench is tomorrow
im sitting in class, really wanting to lift. I am hoping today is going to be a good day for chest, ive always struggled with chest strength not sure if its lack of size, psyche, form or what.
Anyways it has been a little over 3 months since i started this log and so far my weight has gone from about 194 to 210-213.
strength has gone up in all areas, lagging is chest. dead has gone way up.
i forgot to add, i am starting smolov squat soon
the schedule they have is mon, wed, fri, sat
i was thinking of doing
sun,tues,thurs,fri
only reason being i have class all day mon and wed and meals, h2o any everything is a little harder to fit in on those days, plus studying doesnt always work out
well my right knee felt ok today, but as i started lifting my shoulder and my elbow started to hurt. Im pretty sure that means I need to deload, so I decided to pull together a few random lifts and start my deload. I plan on taking tues/wed off thurs do a dead/back fri/sat off and start smolov sunday
bench 175x5, 195x3, 200x6
bench 175x5x10 got 48
db incline 75x10 shoulder/elbow started hurting
deads 275x5, 295x3, 330x1, 375x3
chins bwxfail 55
called it a day
tomorrow I may go in a do some cardio and abs.
[quote]bonerjams98 wrote:
im sitting in class, really wanting to lift. I am hoping today is going to be a good day for chest, ive always struggled with chest strength not sure if its lack of size, psyche, form or what.
[/quote]
Mind over matter. Cliche but it DOES work. Lift a weight lackadaisical then lift that same weight with concentrated intensity. Makes a bit of difference.
[quote]TheDudeAbides wrote:
bonerjams98 wrote:
im sitting in class, really wanting to lift. I am hoping today is going to be a good day for chest, ive always struggled with chest strength not sure if its lack of size, psyche, form or what.
Mind over matter. Cliche but it DOES work. Lift a weight lackadaisical then lift that same weight with concentrated intensity. Makes a bit of difference.[/quote]
i agree with this big time… the other day i did barbell bench without a spotter… no big deal cause i wasnt planning on going to failure.
i did 4 sets of 3 of 245… easy so on my last set i wanted to see how many times i could do 245 and at 6 i was dead tired but since i had no one to help me i pushed myself harder and hit 8 reps…
good log btw
[quote]TakeDamage wrote:
TheDudeAbides wrote:
bonerjams98 wrote:
im sitting in class, really wanting to lift. I am hoping today is going to be a good day for chest, ive always struggled with chest strength not sure if its lack of size, psyche, form or what.
Mind over matter. Cliche but it DOES work. Lift a weight lackadaisical then lift that same weight with concentrated intensity. Makes a bit of difference.
i agree with this big time… the other day i did barbell bench without a spotter… no big deal cause i wasnt planning on going to failure.
i did 4 sets of 3 of 245… easy so on my last set i wanted to see how many times i could do 245 and at 6 i was dead tired but since i had no one to help me i pushed myself harder and hit 8 reps…
good log btw
[/quote]
yeah that all makes sense, ive noticed I can focus to get pumped up for a set or two on all the other lifts, but on chest I cant.
Ill try to stay focused, and get fired up.
random workout day, i know i was going to take today off but everything felt ok.
im glad i lifted everything felt great got 3 pr’s
military 95x5, 115x5, 135x5, 150x1, 160x3 (pr), 165x1 (pr) 135x4, 95x15
pull ups bwxfail 27
dead 275x3, 325x1, 375x1, 400x1, 225x10
chins bwxfail 25
preacher 70x3x10 30
lat raise 30x3x10 30
reverse curl bb 45x3x10
wasted.
cbcgbp- 60 per sidex3x8
skull crushers 25 perx3x12- these kill my elbow
db flies 45x3x8
free motion tricep extensions 40x3x10
did someother random things
taking fri/sat off
screw my previous plan, im doing smolov sat/sun mon-back tues off wed/thur smolov fri off
squat 4x9x210- not too bad
incarin incline 200x5x10 43 lowering to 180
squat press 180x4x25 100 those killed me
incarin bench 150x5x10 46
chins 5xfail 50
pretty exhausted
tomorrow is 5x7x225
squats 225x5x7- im tired, but not as bad as yesterday
military 115x5x10 50
uprights 95x3x15 45
cbcgbp 45x5x10
gm 115x3x10
seated calf 90x4x15
i screwed up last night and stayed up until 3 am, drinkning with some buddies that i came into town. Only got about 7 hours of sleep before i lifted, luckily i didnt drink nearly as much as i thought i did.
Anyways, a goal of mine over these next 10 weeks is to avg 8.5 hours of sleep
i try to get at least 8 each night, but sometimes shit happens.
if i lift tomorrow its going to be a back/bi workout
about to go lift, everything from the waist down is sore
ok my previous post was lost
pull ups 5xbwxfail 50
vbar pull ups 46
chins 43
preacher 100x4x6 24
bb rows 185x3x6 18
reverse curls 25per sidex3x12
random calf
random ab
If I remember next back workout ill do bb rows first
tuesday is going to be an off day
wednesday ill be doing squats #3
thursday ill be doing squats #4
friday ill be off
saturday back on