todays session:
Deads- worked up to 335x3 was pretty hard
Front squats- up to 185x5
Superset lying leg curl and leg extensions
calves
went to the buffet and ATE
I feel like I actually have a little muscle on me now and I’m almost just fat and not skinny and fat lol.
My weight right now is about 176-180. I’m on the right track but now I need to get leaner for prom in like 2 months. I’m going to start upping the intensity in the gym with BB complexes and more sprints now that its getting warm. My diet has been pretty clean. The only rule I’ve been following is if it’s not complete shit I’ll eat it and its been working. I feel like I must have been getting a little leaner and bigger because my weights stayed the same but strengths been going up a lot lately. Some things I plan to change with the diet are more protein shakes in the day and less overall carbs especially at night before bed. Wish me luck wangstas
todays session:
Bench- 225x3 felt pretty easy probably could have gotten 4
Chest press- 210x5
Ez curl- 80x 6 90x3
hammer curl- 65x5
Skull crushers- 2x95x8
Tri pull over machine/Rope push down superset
Military press- 125x5 95x10 I feel like such a pussy doing these
DB laterals- 3x30x10
Supersetted
Rows- 135x10, 185x8, 225x10 hittin lower abdominal
Pull ups- 15, 10 ,10
Shrugs- 90sx15,15,15,15
barbell complex - Dl, Rldl, Row, Powerclean, Front squat, push press, backsquat, good morning 6 reps each 6 rounds total with 65lbs (lol)…these are so damn hard…
went light on legs today because my left hip was killin. totaled my fucking car, looks like ill be walking to the gym…shoot me please
haven’t been logging my sessions lately but i have been training and still keeping a written log.
did legs today and hit 365 on the squat
Good work in here SpyGuy. How old are you, what’s your weight, and how tall are you? If you want to get leaner while maintaining weight I’d recommend adding some fasted morning cardio or HIIT. Works wonders!
Thanks hlss, I’m 18 about 175-180 lbs and 5’8". And since my cars been broken I’ve pretty much been forced to do cardio by riding my bike everywhere
Yesterday’s session:
Bench- 225x3 went up pretty easy
Incline db bench- 75x4
some stuff for bis and tris
nice. Solid work in here!
thanks again man
yesterdays session:
Military press- worked up to 125x5 did a lot of sets with this because it feels like it hasn’t gone up in forever…
a bunch of other lateral shoulder movements I want to be wiiiiiide
yesterdays back session:
lat pd/face pull superset- Worked to 200x4 on pd and 3x70x10 for fp’s
rows/pull ups superset- up to 225x10 and 3x9 pull ups
Close pull ups- 4x12
shrugs- 1x100x20
todays session:
was quick because it was in gym class,
Bench- worked up to 255x1 PR! , 185x12, 135x25
some tri stuff
yesterdays session:
rows-225x12 straps and momentum
military press- 135x3
some other back/shoulder stuff, nothing worth mentioning
todays session-
lifted at a different gym
deadlift-385x1 pr!!
leg press- 6ppsx4 3ppsx30
lying leg curl
calves
405 is so close
yesterday:
some speed benching with 135 about 10 sets of 3
today:
Rows- 185x15
Lat pd- 21x8
ss with straight arm push down with light weight
Military press- 135x5
Seated DB- 55x6
Laterals- 40x8 30x12
arms
Legs today, no weight prs, but I repped 225 20 times. I think I leaned up a little too because I’m using 1 lower notch on my weight belt =D
Haven’t logged in a few days… I’m changing the way I train and am going to add fasted morning cardio
Yesterday Shoulders
Seated BB Press- 70x6 90x6 100x6 110x4 not counting the short bar.
Seated DB Press- 55x6 60x4
Cable laterals- 3x30x6 controlled reps
DB laterals- 35x6 40x6 body english
Rear delt raises-3x15x12
Todays Traps/Calves/Forearms/Abs
20 Minute bike ride to the gym
Shrugs- 3x225x10
Seated Calves Machine- 3x80x15
Standing Calves- 315x15
Forearm curl- 3x50x12
Rev forearm curl- 2x50x15
Rope crunches- 130x12
Weighted leg lift- 10x10 15x10
20 Minute bike ride home
Incline DB Press- 55x6 65x6 75x6
Flab BB BP- 185x6 205x4
Chest Press- 2x200x4
Rope PD- 50x6 2x60x6
French Press- 2x25x6 did them sitting didn’t like them because the bench is weird but will try standing
5 complexes 6 reps of…
Dl, Rdl, Row, Clean, Push Press, Back Squat
with 65 lbs
Yesterdays Back/Bis
BB row- 135x6 2x185x6 205x6
Neutral grip Pulldown- 2x150x6 160x6
Medium grip Pulldown- 160x6 Pause with slow eccentric
Seated row- 100x6 130x6 Pause and slow eccentric
Pinwheel- 55x6 60x6
Alt DB curl- 2x40x6
Cardio row machine burned 50 cals in about 5 mins
Put a sandbag on my shoulder and walked with it for a few sets
Walked about a half a mile then did 5 wind sprints with walk backs…fasted (nothing but a fat burner)