Back/traps/rear delt
Felt like doing something different, so went in and did a bunch of exercises I don’t usually do, felt pretty good.
Also, I am now done work for the summer! And I’ll probably barely work in September too. Dunno what I’m going to do with myself.
Shoulders/Bis
Strict OHP - all reps paused - 45x18, 65x12, 95x8, 120x3, 140 x 5, 5, 5, 4 (shoot… oh well still not bad)
Cable lateral raises - 2 sets
DB Lateral raises - 2 sets
Jesus curls - get the blood flowing, focus on the squeeze - 6 sets - felt good
Preacher curls - emphasis on the bottom part - 3 sets
Cross-body hammers - squeeze for a second at the top, felt good - 3 sets
Seated incline DB curls - very strict, slow negative, squeeze up - 3 sets
Reverse curls - slow negative - 2 sets
Arms felt great after.
Legs
Sumo DL - Coan-Phillipi Week 7 - warmups - 135x12, 225x8, 315x5, 385x3, 435x2
(90%) - 490x2 - quite easy, and I know I won’t be deadlifting again for about 2 weeks, so I thought screw it, might as well go super heavy… tried 535, only moved it about 6 inches. Should’ve tried 520 or something, seeing as my all time PR is 510 and I had already done a double of 490. Maybe if I was fresher I could’ve gotten it but oh well, soon enough.
(75%) - 410 x 3, 3, 6
Paused squats - focus on form and speed - 4 sets
Leg press - fairly slow negative - 3 sets
Calf press supersetted with standing calf raises - 3 sets each
Leg extensions - squeeze at top - 2 sets/leg
Abz - hanging knee raises and standing rope crunches
Chest/Tris
Bench - 45 x lots, 135x20, 185x8, 225x5, 245x5, 275 - 4 sets of 5. Pretty good, some of the fifth reps were grinders, especially the last set, but good enough that I felt confident to do each set without a spotter or anything.
Incline DB - 3 sets
Chest fly machine - slow negative, stretch and squeeze - 3 sets
Pushdowns - very strict, slow negative, squeeze at bottom - 5 sets
Rope extensions - 3 sets
Cordova extensions - 3 sets/arm
Reverse grip bench - slow negative, pause on chest - 3 sets
Felt pretty good… oddly enough now that I have so much time off it’s harder to get motivated to do things, usually feel sluggish when I get to the gym. Maybe need to start going for a short run in the morning or something. Or maybe I’ll just get a lot more motivated after the time off the gym for VEGAS next week.
Back/traps/rear delt/abs
Little bit o everything
Shouldies/Bis
Strict OHP - all reps paused - 45x20, 65x12, 95x6, 120x3, 140 x 6, 6 - First set was awesome, had to cheat the last rep on the second set. Still real happy with this seeing as about 3 months ago my max was sitting around 140.
DB Lateral raises, then cable lateral raises
Jesus curls - focus on the squeeze, get the blood flowin - 6 sets
Spider curls - emphasis on bottom part - 3 sets
Cross body hammer curls - squeeze at the top for a second, felt good - 3 sets
Reverse curls - little body english up, slow negative - 2 sets
Seated DB incline curls - 4 second negative, stretch and squeeze it up - 3 sets
One of the better bicep workouts I’ve had, DAT PUMP
Quick Legs
Squat - 45 x lots paused, 135x10 paused, 185x10, 225x8, 275x5, 315x5, 335x3, 335x3 - all very good sets, good and tight, but lower back was feeling iffy
Stiff-leg deadlift
Leg press - fairly slow negative, allllthe way down - 3 sets
Abz
That was it, didn’t want to kill myself because I leave for Vegas tonight, to undo all the progress I’ve made over the last couple months! Pretty pumped. Back Tuesday morning, will probably lift Wednesday, if I am alive.
Survived! Vegas was a blast, pretty much nonstop drunk for 5 days, so much fun. Now back to da gym:
Chest/Tris
Bench - 45x45, 135x18, 185x10, 225x5, 245x3, 275 x 6, ? - First set I didn’t get a spot and I got 6, second set I got a spot and got 8 but the guy had his hands on it the whole time so who knows. Still, happy I got the six considering I just destroyed my body for a week, don’t seem to have lost any significant strength.
Incline Bench - super wide grip, slow negative, pause on chest - 3 sets
Cable flys - very slow negative, stretch and squeeze - 3 sets
Pushdowns - very strict, squeeze at bottom, slow negative - 5 sets
Reverse grip bench - slow negative, pause on chest - 3 sets
Rope extensions - super strict then not as strict - 3 sets
Cordova extensions - 3 sets/arm
Feels good to be back, even if it’s a lot less fun here, 5 days was enough Vegas at one time.
Back/traps/rear delt
Close grip pulldowns - slow negative, stretch and squeeze down - 5 sets
Pullups - 10, 10, 10
Smith Underhand BB Row - push the elbows way back and squeeze for a count at the top - 3 sets
DB Shrugs - squeeze at the top - 3 sets
Wide grip cable row - 2 sets (was getting friggin exhausted)
DB Reverse flys - 3 sets
Face pulls - 2 sets
Quite good, tough though
Shoulders/Bis
Strict OHP - all reps paused - sucked. Chest/front delt/even tris were all sore from Wednesday, that combined with week off of ridiculous amounts of drinking meant I was weak, had to use a little leg drive to get 160, which should not be the case
DB Lateral raises - 3 sets
Cable lateral raises - 3 sets
Jesus curls - focus on the squeeze, get the blood in there - 6 sets
Preacher curls - emphasis on bottom part - 3 sets
Cross body hammer curls - squeeze for a second at the top - 3 sets
Seated incline DB Curls - very slow negative, stretch and squeeze up - 3 sets
Good workout after the OHP nonsense
Legs
Sumo DL - Coan-Phillipi Week 8 - warmups - 135x12, 225x8, 315x5, 370x3, 420x2, 470x2
(95%) - 520x1 - 10 pound PR!!! Hard as BALLS, and I think I hitched it at the top, but I don’t care I’m counting it. The program called for 520x2, next week 530, and the week after 545, but I really don’t think I can do either of those because I’ve never done a harder rep than this 520. That said, I think that’s it for me on this program, but I will take some things from it for sure, I really liked the working up to one top set then a few lighter speed sets, so I will continue to do that.
(70%) - 380 - 3x3
Paused squats - focus on form and speed - 3 sets… also did one set of Anderson squats, was decent
Leg press - fairly slow negative - 3 excellent sets, these destroyed me
Calf press supersetted with standing calf raises - 3 sets each
Leg extensions - squeeze at top - 2 sets
Lil bit o abs
Limp out
Chest/Tris
Bench - 45x45, 135x18, 185x10, 225x5, 245x3, 275x2, 315x1 - My chest was feeling ‘off’ today, everything past 185 felt a little weird, probably should’ve kept it light, but 315 still flew right up easy, so I figured I’d try 340, did not get it :(, then I did 225x12, and it was just a terrible set. Felt heavy right off the bat, bar path was off, I should be good for like 18-20 with 225
Incline BB - very wide grip, slow negative, pause on chest - 3 sets
Seated incline cable flys - big squeeze - 3 sets, felt great
Reverse grip bench - slow negative, pause on chest, explode up - 3 sets
Rope pushdowns - 5 sets, felt really good
Rope extensions - 3 sets
Good workout after the shitty bench, chest still does feel a little weird though.
Also, I’ve gained about 15 pounds since my last pics. Some chub but I can tell I’ve put on some muscle pretty much everywhere, especially arms, back and legs I’d say.
Back/traps/rear delt/abs… similar to last time… did BB Shrugs instead though, felt good, and some grip stuff
Shoulders/Bis
Going to start doing Shoulders with chest, and Bis/tris together, cause shoulders on this day isn’t working for me. Today my chest, front delt, lats, traps were all sore and impeding my overhead pressing. Also I’ve definitely gotten weaker from Vegas, damnit.
Strict OHP - all reps paused - warmups then 8 sets of 3 x 135. Was supposed to do 145 but couldn’t even get one set of 3, sucks, time to reset weights I suppose.
DB Lateral raises - 3 sets
Cable lateral raises - 3 sets
Jesus curls - focus on the squeeze, gettin the blood flowing - 6 sets
Preacher curls - emphasis on bottom part - 3 sets
Seated incline DB Curls - very slow negative, stretch and squeeze up - 3 sets
Cross-body hammer curls - squeeze for a second at the top - 3 sets
Reverse curls
Legs
Squat - 45x15 paused, 135x10 paused, 185x8 paused, 225x5, 275x5, 315x4, 315x3, 225x10 - meh
Stiff leg deadlift - 3 sets
Leg press - did 2 very hard sets and got an exertion headache, stopped me dead.
So new slightly different split is now
Chest/front/lateral delt
Back/traps/rear delt/abs
Arms
Legs/abs
Today was Chest/delt:
Bench - 45x45, 135x18, 185x10, 225x5, 255x3, 280 - 7 sets of 3
OHP - 95x8, 115x4, 135 - 5 sets of 4 - these were good, definitely didn’t lose strength from doing bench first
Incline BB Bench - super wide grip, slow negative, pause on chest - 3 sets
Cable flys - slow negative, stretch and squeeze - 3 sets
Cable lateral raises - 3 sets
DB Lateral raises - 3 sets
Then I did some rope pushdowns just fo fun. Might do one exercise of both tris and bis on this day, supersetted, just to give them a little more work.
Decided to just start posting intermittent updates, the every workout thing seems unnecessary at the moment…
I’ve definitely let myself get a little too bloofy the past few months so I’m gonna get my bloof in check and actually stay lean this time around.
Very good week. Was a little bit sick pretty much all week but still had 6 good workouts.
Highlights: Benched 280 for 5 sets of 4, deadlifted 455x6
Diet has been excellent all week, lost a few pounds without doing any cardio or being hungry at any time, figure I need to lose about 7-8 more to get back to the leanest I’ve ever been (see page 22), but with a little more muscle this time around. Thinking about losing about 12-15 though, we’ll see.
I’ve actually been to the gym every day for 14 straight days now, all pretty awesome workouts. Diet has been excellent, lost another couple pounds, last night was the only time I ate anything “bad,” had a family get together where I ate quite a bit of whatever at dinner.
Highlights: Benched 280x6, Deadlifted 465x5, starting to add in a little cardio.
Benched 280x7 today, no spotter around at all, seventh rep was a risk haha but I got er. Before the last few weeks I don’t think I’ve ever gone above 275 for any kind of reps, so even 280x3 was a PR, making 280x7 a gigantic PR. Also it’s nice that I’ve lost about 8 pounds and gotten a little stronger, weighing around 180 now.