solid lift today-- shoulders were still a little sore from saturday lol, but i got some good work in today
1a: band pullaparts: 25, 25
1b: db clean and press: 55x3,3 55x3,3
Bench: 45x15, 135x15, 225x3, 265x3, 285x3, 290x3, 300x3
1A: CG Bench: 230x5, 230x5, 230x5, 230x5, 230x5
1B: Pullups: 10, 10, 10, 10, 10
Weighted Dips: +90x7, +90x7, +90x7
3 Snatch Grip High Pulls, 1 Muscle Snatch, 3 Snatch Grip BTN Press: 135x3-1-3, 135x3-1-3, 135x3-1-3
solid lift today… upper body with a focus on triceps and a little bit of legs
Low Incline Bench: 135x10, 225x5, 250x8, 250x8, 250x5 – first two sets were done to near-failure
1A: Bulgarian Split Squats (bodyweight): 20(right leg),20(left leg) 20,20 20,20 20,20 20,20
1B: Weighted Dips: 45x10, 45x10, 45x10, 45x10, 45x10 – try to stay as upright as possible, go through full range of motion, emphasize triceps
1C: BB Rows: 135x15, 185x15, 185x15, 185x15, 185x15
High Incline DB Press: 65x25, 65x16, 65x14 – may have been a notch lower than last time, can’t remember
2A: Standing Preacher Overhead Tricep Extension: 85x8, 85x8, 85x8
2B: DB Tricep L-Extensions: 20x10(right),10(left) 20x10,10 20x10,10
Band Tricep Pushdowns: 200 or so – very light, just trying to rush some blood to the area
Got in good lift before my soccer game tonight… very similar to last week’s shoulder/bicep lift
–Incline Rear Delt Raises: 10’s x 60, 10’s x 60, 10’s x 60
–Cage Presses: 100x12, 100x12, 100x12 – big fan of these… these really isolate and hammer the shoulders
–Side Lateral Swings: 55’s x 35, 55’s x 35, 55’s x 35 – these gave me a really good pump, like a huge rush of blood to the shoulders that i’ve never really felt before
–Incline Rear Delt “Destroyer” set: 40’s x 60, 20’s x 30, 10’s x 12 (2 sec squeeze at top)
–Cross Body Hammer Curls: 40x10, 40x10, 40x10
–Standing Preacher Curls (3 sec negative): 55x12, 55x12
–Incline DB Curls: 40’s x 8, 40’s x 8
had to get this workout in sort of quickly (< an hour) so my rest periods were pretty short… I think this actually improved the workout as the pumps were better and I was able to hammer each muscle more
peace
got a little recovery workout in tonight after i got home from my game
legs were ridiculously sore from two games this weekend-- which would have been fine, but the 100 bulgarian split squats per leg I did on friday made my legs sore and tight-- i hate playing sports when i am explosive and slow – its a really shitty feeling-- so im gonna do what i can to get my legs back over the next couple days-- kick started it tonight with an “active rest” workout and gonna try to get some good rest tonight
here’s what i did
3 rounds of (using 20 lb db per arm)
-10 curls
-10 upright rows
-10 squat-to-press
-10 single leg rdl each leg
glute/hamstring stretch: 30 seconds each leg
-30 calf raises
-10 side lateral raises
-10 reverse lunges each leg
-10 front raises
-10 side lunges
-10 glute bridges each leg
hamstring stretch: 30 seconds each leg
3 rounds of
-10 glute bridges
-10 crunches
-10 pushups
peace
Pretty good lift today… Bench strength isnt back to 100% but I guess that is to be expected when I’ve been really active 4-5 days a week and my bodyweight is probably down a little…
Here’s how it went
Bench: 135x5, 225x4, 265x3, 285x5, 275x3, 275x3
1A: CG Bench: 235x5, 235x5, 235x5, 235x5, 235x5
1B: Pullups: 7, 7, 7, 7, 7
2A: Weighted Dips: +115 x 5, +115 x 5, +115 x 5 – shit these were hard especially after the pressing
2B: Deadstop CG Bench (after 5ish sec pause on chest): 185x3, 185x3, 185x3
2C: Pullups: 7, 7, 7
Snatch Grip High Pulls, Muscle Snatch, BTN Press: 135x3-1-3, 135x3-1-3, 135x3-1-3
3A: DB Curls: 25’s x 25, 25’s x 25, 25’s x 25, 25’s x 25
3B: Cable Tricep Pushdown: 25, 25, 25, 25
– this became pretty difficult/painful by the end… pretty much no rest throughout this circuit-- towards the end i took like 10-15 sec b/w sets
peace
tonight’s lift: had to switch the order up a little bit since the incline was being used at the beginning of my workout
1A: Leg Raises: 4 sets of 20
1B: Band Pull Aparts and Face Pulls: 4 sets of 20
2A: Weighted Dips: 45x10, 70x10, 70x10, 70x10
2B: Pullups: 7, 7, 7, 7
DB Rows: 20(r),20(l) 20(r),20(l)
Low Incline Bench: 45x30, 135x10, 175x8. 225x5, 245x2, 265x6, 265x3, 265x3
High Incline DB Bench: 65’s x 25, 65’s x 18, 65’s x 14
3A: Lying Down DB Tricep Extension: 80x10, 80x12, 65x12
3B: DB Tricep L-Extensions: 20x10(r),10(l) 20x10(r),10(l) 20x10(r),10(l)
Got in a nice shoulders/ little bit of biceps lift tonight…
Here’s how it went…
–Incline Rear Delt Raises: 10’s x 60, 10’s x 60, 10’s x 60
–Cage Presses: 95x12, 105x12, 115x10,2 – short rest after 10
–Side Lateral Swings: 60’s x 35, 60’s x 35, 60’s x 35
–Incline Rear Delt “Destroyer” set: 40’s x 60, 20’s x 30, 10’s x 12 (2 sec squeeze at top)
–Cross Body Hammer Curls: 40x10, 40x10, 40x10
–Standing Preacher Curls (3 sec negative): 65x10, 65x10 – straight to 35x25 (no controlled negative)
solid chest/triceps day today… here’s how it went
hang clean: 95x5, 135x5, 185x3, 225x3, 245x2–missed 3rd, 245x2–missed 3rd, 245x3— finally got it on the third set… don’t think its a pr or anything, but not bad for a lift i haven’t done that often lately
bench: 135x10, 225x6, 255x3, 275x9 – real happy with this… was able to get a lift off which was key i think
1a: cg bench: 225x6, 225x6, 225x6, 225x6, 225x6
1b: pullups: 7, 7, 7, 7, 7
bench: 135x50
1a: dips: 20, 17, 14, 11, 8, 5, 2
1b: crunches: 25, 25, 25, 25, 25, 25, 25
1b: pushups: 20, 17, 14, 11, 8, 5, 2
tricep extensions: 45 lb bar x 50
Got a decent lift in tonight… here’s how it went
1A: Deadlift: 135x10, 225x5, 315x3, 405x3, 475x1
1B: Push Press: 135x3, 185x3, 205x3, 225x3
2A: Rack Pull: 315x6, 405x5, 405x6, 405x6, 405x6
2B: Snatch Grip High Pulls: 135x6, 135x6, 135x6, 135x6, 135x6
3A: Shrugs: 405x12, 315x20, 225x30, 135x50
3B: BB Rows: 135x20, 135x20, 135x20
did some random jumps throughout the workout as well
peace
Last couple lifts…
Friday: Upper body chest/triceps
Incline Bench: 225x8, 225x8, 245x8
Laying Down Tricep Extensiins–> DB Press: ?50’s?x10->20 50’s x 10–>20 50’s x 10 -->20
Slight Decline DB Press: 65’s x 20, 65’s x 20, 65’s x 22
1A: DB Curls: 25’s x 25, 25’s x 25, 25’s x 25
1B: Rope Pushdowns: 25, 25, 25
1C: 1-Arm Rope Pushdowns: 20-20, 20-20,. 20-20
Today’s Lift
–Incline Rear Delt Raises: 10’s x 60, 10’s x 60, 10’s x 60
–Cage Presses: 105x12, 105x12, 105x12
–Side Lateral Swings: 50’s x 35, 50’s x 35, 50’s x 35
–Incline Rear Delt “Destroyer” set: 50’s x 28, 25’s x 20, 10’s x 12 (2 sec squeeze at top) – didn’t have straps, so wasn’t able to get 40 on the top set
–Cross Body Hammer Curls: 40x10, 40x10, 40x10
–Standing Preacher Curls (3 sec negative): 65x10, 65x10
–DB Alternating Curls: 30’s x 15, 30’s x 12, 30’s x 15
What I did today
Biking: 40 min … did 7 miles in around 28 min, then a cooldown
Lifting: Legs and Upper Back
–Safety Bar Squat: 45x6, 135x6, 225x6, 250x6, 275x6
–Hang Snatch: 95x3, 115x3, 135x3
–1A: High Pulls: 135x6, 135x6, 135x6
–1B: External Rotations: 20x10,10 20x10,10 20x10,10
–2A: Shrugs w/ 2 sec hold at top: 225x12, 225x12, 225x12
–2B: Band Pull Aparts: 25, 25, 25
–2C: TRX Face Pulls: 15, 15, 15
Boxing: 5 rounds of 100 punches – every 20 punches I did a kick on each leg
Lifted a bunch of times last week, since I was out of school and back at home for fall break, but didn’t play any soccer. Played pickup ball with my friend a few times, but nothing too serious. I think the past two weeks off of soccer has helped me recharge. I felt really explosive and quick at soccer yesterday, and had a real nice lift today. This is the last week for soccer, so after this I think I’m going to add 1-2 jogs per week. Nothing too difficult prolly 20 minutes or so at a reasonable pace. I don’t wanna feel like shit like I did last year when I had to do a turkey trot on thanksgiving.
Here’s how today’s lift went:
Bench: 135x10, 225x7, 265x3, 295x5 – real happy with this, especially considering no liftoff
1A: CG Bench: 225x5, 225x5, 225x5, 225x5, 225x5
1B: Pullups: 7, 7, 7, 7, 7
2A: Weighted Dips: 45x16, 45x14, 45x14
2B: Pullups: 7, 7, 7
Laying down DB Tricep Extensions—> DB Bench(elbows in, focus on triceps, pumping style): 45’s x 10–>20, 45’s x 10–>20, 45’s x 10–>20
Snatch Grip High Pulls: 135x6, 135x6, 135x6, 135x6, 135x6
Real solid lift tonight… here’s how it went
Low Incline Bench: 45x30, 135x10, 225x3, 255x1, 275x1, 295x1 – killed it, 225x14 – real happy with this… on the 14th rep it paused for like 3 sec halway up, almost decided to let it drop and then hump the bar off, but went into animal mode and finished it off---- 225x8, 225x8… 135x30
1A: Low Incline Top Half Lockouts: 225x5. 315x5, 315x5, 315x10
1B: Dips: 10, 10, 10
2A: Laying Down DB Tricep Extensions: 65x15, 65x12, 65x10
2B: CG Pushups: 10, 10, 10
3A: Preacher Curls: 45x25, 45x25
3B: Band Tricep Pushdowns: 25, 25
3C: 1-arm Band Tricep Pushdowns: 20-r,2-l 20-r,2-l
got a nice lift in tonight… shoulders and traps… gonna try to hit up some arms tomorrow
bb military press: 45x20, 135x3, 155x3, 175x3, 195x3, 205x3
side db lateral swings: 45x30, 45x30, 45x30 – these felt really good today… this was a comfortable weight where i didn’t have to use too much momentum, and i could really focus on squeezing the “shoulder muscles” every rep
over and backs(shoulder presses): 95x20-- so 10 front and 10 back, 105x20, 95x20
db side raises: 25x12, 25x12, 25x12, 25x12
bb front raises: 45x50
bb military press: 45x100 (10 cg, 10 normal grip, 10 wide, 10 cg, 10 normal grip etc…)
1a: Shrugs w/ hold at top(on smith): 315x15, 315x15, 315x15, 315x15
1b: DB Incline laterals/pull aparts-- can’t think of what they’re called: 45x10–wasn’t getting the ROM I wanted, 25x15, 25x15, 25x15
peace
nice arms lift today
seated db curls w/ 3 sec negative: 20x10, 30’s x 10, 30’s x 10, 30’s x 10
bb curls w/ 3 sec negative: 65x6, 65x6, 65x6, 65x6, 65x6, 65x6 – 45 sec between sets
preacher curls: 55x15, 55x12, 55x10, 55x9 – 45 sec between sets
rope pushdowns: 4 sets of 15 w/ squeeze at bottom
seated dips w/ 3 sec negative: 65 lb db on legs x 10, 65x10, 65x10, 65x10 — bw x 30 ish immediately after
cg decline skull crushers(preacher bar): 55x10, 55x10, 55x10, 55x10–5 normal grip, then 10 close grip presses
peace
got some legs and traps in today
was supposed to have a soccer game today, but the other team backed out
season’s over now, so i’ll be back to doing legs with regularity and getting some jogs in…
power cleans from low blocks: 135x3, 185x3, 205x2, 225x2, 245x2, 265x1, 285xmiss
squat: 135x6, 225x5, 275x5, 315x1, 350x3 — happy with this number, thought I might get 1 or 2 more based on how easy the 315 felt but it was fine… i assumed that leg strength would be a little down due to playing soccer 4 or 5 times a week and not lifting legs for the past 10 weeks, but legs felt fine today-- once i get my squat groove down, i think that i will be able to hit 4 plates within a few months
1a: paused squats: 245x3, 245x3, 245x3 – I like these, weight doesn’t look heavy on paper, but I am able to get a lot out of these sets by being explosive
1b: squat shrugs (bar on shoulders): 245x15, 245x15, 245x15
2a: snatch grip low pulls: 225x5, 225x5, 225x5
2b: shrugs w/ hold at top: 60’s x 20, 60’s x 20, 60’s x 20
peace
solid lift today: did some benching and triceps
bench: 135x5, 225x3, 265x3, 300x1, 315x1, 325x1
1a: cg bench: 225x5, 225x5, 225x5, 225x5, 225x5
1b: pullups: 7, 7, 7, 7, 7
2a: JM Press: 135x10, 135x10, 135x10 — keep holding bar and straight to…
2b: cg bench: 135x10, 135x10, 135x10
2c: tricep l-extensions: 20x10(r),10(l) 20x10,10 20x10,10
dips: bw x 25, bw x 20, bw x 20 → 10 upper half partials
went on a 15 min ish slow run
peace
Today’s Lift:
Low Incline Bench: 45x10, 135x5, 185x5, 225x5, 245x5, 265x5
1A: CG Low Incline Bench: 225x5, 225x5, 225x5
1B: Band Pull Aparts: 25, 25, 25
1C: Band Over and Backs: 5, 5, 5
2A: DB 1-arm Overhead Press: 50x5(r),5(l) 65x8(l),8(l) 65x8(r)8(l) 65x8(l),8(r)
2B: Pullups: 10, 10, 10, 10
15 min jog
Nice arms day today
New pre workout came in today, as well as the protein stuff that i take around my workout… pre-workout felt great-- i have no idea what’s in it but it definitely had a greater effect than the monsters i’ve been having occasionally before workouts
here’s how it went…
seated db curls w/ 3 sec negative: 20x10, 30’s x 10, 30’s x 10, 30’s x 10
standing preacher curls w/ 3 sec negative: 70x6, 70x6, 70x6, 70x6, 70x6, 70x6 – 45 sec between sets
preacher curls(on preacher bench- last time I did them standing up): 55x14, 55x10, 55x10, 55x9 – 45 sec between sets
rope pushdowns: 4 sets of 15 w/ squeeze at bottom
seated dip machine: a few warmup sets then 3 sets of 12 … on last set did about 10 partials at the end focusing on tricep contraction — I like this machine-- very easy on the shoulder and easier to isolate triceps
cg decline skull crushers-=- used straight bar this time: 65x10, 75x10, 75x10, 75x10–10 cg pressese
side note: there was this pretty good looking black chick with a ridiculous ass wearing some tight spandex who kept lifting near me the whole workout – that along with the pre-workout kept me motivated throughout the lift
then played an hour of soccer
peace
got a good shoulder lift in today…
bb military press: 45x20, 135x5, 155x5, 175x4, 175x5
side db lateral swings: 40x30, 40x30, 40x30
over and backs: 100x20, 100x20, 100x20
1a: Shrugs w/ hold at top: 90’s x 15, 100’s x 12 --grip, 90’s x 15
1b: DB Incline laterals: 30x15, 30x15, 30x15
shoulder press machine: 20, 20, 10w/ slow negative–6 pump, 10w/ slow negative–6 pump, 10w/ slow negative–6 pump
played a little soccer
peace