No worries man, you work out for yourself. I just check in every once in awhile to motivate or help if I can.
Can I ask why you don’t lift on the weekends?
And I appreciate it man! You really do help motivate and keep me honest. Much love. 
Few reasons, I usually work all day on the weekends, gyms close early, or they are too busy whenever I have gone. I’m talking packed in a way that you can’t just doi one exercise while waiting for another kind of way.
Chest and Tricep Day:
Incline Press: 25 lbs
25 lbs 10-9(fail)-4(fail)
Flies:
Dumbbell: 20 lbs 10-10-10
Dips
70 lbs 10-6(fail)-(fail)
Incline Push-Ups: (14)
9(fail)-6(fail)
Dumbbell Pullovers: 40 lbs 10-10-10
*** My strength seems to be going down. I’ll have to see this friday what my weight is, but I think I’ve been in a calorie surplus. Any other reason (other than diet) there could be for loss of strength?
Try lifting in other rep ranges. You always lift using 10 reps. Also, did you do a warmup? What was your rest?
I know I’ve asked before, [quote=“SargeMaximus, post:184, topic:223698”]
Incline Press: 25 lbs
[/quote]
Does this mean 25lbs on each side of the bar, or a 25lb bar that doesn’t have any plates on it? If it’s the former, you are lifting 95lbs not 25lbs.
No warmup. I rest about 30 seconds.
Sorry, my bad, these are 25 lbs dumbells.
Back and Arms Day:
Underhanded Pulldown:
50 lbs 7(fail)-
42.5 lbs 7(not full motion)-6(nfm)
Straight Arm Pulldowns:
40 lbs 10-9(fail)-6(fail)
Cable Row:
42.5 lbs 10(fail)-
40 lbs 9(fail)-7(fail)
Bicep Curls:
20 lbs 10(fail)-6(fail)-5(fail)
Switching things up a bit, going for 8 reps instead of the usual 10
Leg Day:
Squats:
145 Lbs 8-8-8
Kneeling Leg Curl:
50 lbs 8-7(fail)-6(fail)
Leg Extensions:
40 lbs 10-
50lbs: 8-8
Standing Calf Raises:
270 lbs 25-25
Forgot to weigh myself Friday so did so today.
165.2 lbs
So I’m definitely gaining weight.
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Don’t consider the assistance work as failure. The harder your main movement is the less you’ll be able to do on assistance.
I have specific goals when I go into the gym. Such as do 5x5 of back squat, or a 3rep max front squat. Depending on how difficult that is, when I get to my assistance work, say lunges, I won’t be able to do as many with as much weight as normal. Make sense?
I think so. Is it because you’ve exhausted your muscles with the harder stuff?
If so, then are you saying I should aim for doing more reps (even at lower weight) to work the muscles for a longer period of time?
Yes, exactly.
Yep, the assistance work should be aimed at bringing up muscles, developing MMC, improving a weak link, etc.
For your goals, I’d just use a weight that gets you a good pump for 3-5 sets of 8-12.
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Ok cool, thanks.
What’s a “good pump” btw?
Ab Roller (3 sets): 10-10-10
.
Reverse Crunch (5 sets):
20-20-20-20-20
Leg Lowering Drill (5 sets):
3.5-3
Back Extension (5 sets):
(machine in use)
Fat-Man Chin-Ups (50 reps Total)16:
10-10-7-6-5-7-5-5
Back and Arms Day:
Underhanded Pulldown:
50 lbs 8-8-8-0-0
Straight Arm Pulldown:
20 lbs 8-8-8-8-8
30 lbs 8
- 25 lbs next time
Cable Row:
40 lbs 8-8-8-8(nrm)+7(fail)
*** mid back pain (is that ok)?
Bicep Curls:
15 Lbs 8-8-8-8-8
- 17.5 lbs next time
Laeral Raise:
FORGOT :o
So I’ve been busy doing trade shows for my sales job and haven’t had time to workout since I last did.
Also seemed to lose some weight as I now weigh 163.8 lbs
Went to the gym YESTERDAY but forgot to update.
Here:
Core Day:
Ab Roller (3 sets): 10-10-10
.
Reverse Crunch (5 sets):
20-20-20-9(fail)
Leg Lowering Drill (5 sets):
4-3
Back Extension (5 sets):
10-10-10-10-10
Fat-Man Chin-Ups (50 reps Total)16:
10-10-10-10-10
Just got back from the gym.
Back and Arms Day:
Underhanded Pulldown:
50 lbs 8
35 lbs 8-8-8-8
42.5 lbs next time
Straight Arm Pulldowns:
30 lbs 8-8-8-8-8
35 lbs next time
Cable Row:
35 lbs 8-8-8-8-8
40 lbs next time
Shrugs:
22.5 lbs 8-8-8-8-8
30 lbs next time
Bicep Curls:
17.5 Lbs 8-8-8-8-8
20 lbs next time
Lateral Raise:
55 lbs 8-8-8
40 lbs 8-8
**** Starting to get the hang of it I think. It’s more about destroying your muscles than sticking to a routine.
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Weight: 164.4 lbs
Leg Day:
Squats:
95 Lbs 8-8-8-8-8
(105 lbs next time)
Kneeling Leg Curl:
30 lbs 8-8-8-8-8
(35 lbs next time)
Leg Extensions:
30 lbs 8-8-8-8-8
(35 lbs next time)
Standing Calf Raises:
270 lbs 25-25
Whatever body part you work feeling swollen/engorged.
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Ah ok. So should I just make THAT my goal then? Cause often times I hit failure before that happens.