front squats-heels elevated
255x5(PR),3
235x5
SLDL’s
275x10,9,8
HS V-squat
3ppsx8,8
doesn’t look like much but this workout kicked my butt
heavy upper body
bench:
45x20
95x10
135x5
155x3
185x3
205x1
225x3
215x3
205x5,4
185x6
cable rows
100x6
160x6
200x5,6,6
HS shoulder press
225x10,6
bb curls
95x5
105x5
95x5
great workout
high rep upper body
explosive bench
135x3,3,3,3
dips
bwx30,20,15
lat pulldowns
160x15,12,9
140x10(i thnk)
tricep pushdowns
50x15
60x15,9
preacher curls-ez bar
70x15,12,9,6
db lateral raises
25’sx15,15,11
legs:
front squats
warm-up
265x5(real grinder but big PR)
sldl’s
ramped up to:
285x10,10,8 (sets PR at least)
v-squat machine
3ppsx8
3.5ppsx8(killed my legs)
great workout. my goal is to get 275x4 next week and hopefully 315x1 before the end of the year.
flat bench
warm-up
230x4(PR),2
205x6
185x9
cable rows
200x6,6
180x8,6
HS shoulder press
225x8,3
curls
95x5,5,5
speed bench
135x3,3(felt really powerful on this set),3,3
dips
warm-up
bw 45x15(PR),10
bwx17
lat pulldowns
weak sauce
tricep pushdowns
60x15,12
50x12
Nice PRs recently man
wow, ive gotten really off track. getting back in to lifting heavy and here are some recent PR’s of sorts:
DB bench press: 90’sx7
weighted pull-ups: 60x5
trying to make some good progress over this summer since I’ll have a lot of time to train. I start an internship this fall so I will be able to afford all the food I need 
I forgot about this thread or else I would have given it a nice bump. Have you not been lifting much since your absence?
lifting yes, eating no. looking to make some good gains this summer by going back to max-ot training. heavy and basic is what it takes for me, plus eating a lot. I have the horrible habit of switching from “bulking” to “cutting” without making much progress in either. I’m trying to break that habit now because its killed a lot of progress.
small workout summary:
pull-ups: bw+70x3. full ROM but couldn’t quite lockout the last one. will keep this for next week
Deadlifts: just started doing this again. got 365x4. grip is the weak link. I’ve been using gloves since my gym doesn’t allow chalk but i think its making it worse. will try without gloves next week.
4/11/11
legs
front squats
worked up to 265x2
wasnt feeling it so i went to back squats for the first time in months
265x5
275x5
295x7,5
leg press
4ppsx6
5ppzx6,6
GHR’s
leg curls
arms:
curls:
110x5
95x8,6
seated hammer curls:
45’sx6
50’sx4
45’sx6
40’sxa lot
reverse curls:
70x4 PR
60x8PR,6
dips
bw 100x4 PR
bw 70x9 PR
skullcrushers
80x6
90x5
80x6 CGBP to failure
extra pump stuff on a curls machine
shoulders
seated DB military press
60’sx4
70’sx4
60’sx5,5
standing barbell military press
115x5,6
HS shoulder press (idk what actual weight is, im posting what the weight would be if i added the plates to a bb)
205x9
185x9
DB laterals
20x15,14,12
Great workout, but I want PR’s!!!
started with weighted pull-ups but wasnt feeling it. worked on getting a pump for the rest of the workout for back.
Dont remember the weights for anything.
chest-supported rows 4 sets
DB rows 3 sets
upright rows 3 sets
lat pulldowns 2 sets
all sets were taken to failure. Got an AMAZING pump in my back so i was happy with it.
friday chest
db bench press
warm-up, then:
95’sx6 (PR)
100’sx4 (PR)
90’sx5
incline barbell bench
155x6,6,7
HS incline
225x9,7
185x13 drop set: 135x7
4 random sets of curls for the pumpz
good workout. it felt really good to break some new ground yesterday.
legs
squats
warm-up
275x3
300x8
315x3
leg press
4ppsx6
5ppsx6,6
4ppsx12,12
45 degree hyperextensions
45x12,12,10
my lower back was so pumped after those its stupid. first time ive had that feeling there i think. i really need to get my lower back stronger if heavier squat weights are in my future.
friday, chest
db bench press
100’sx6(PR),4
incline barbell bench
155x7,8,7
HS incline bench
225x9,8,6
185x12
tuesday: legs
squat
315x7 (PR)
front squats:
225x5
205x5,5,5,5
45 degree hyper extensions
45x15,12,12,10
that was killer. i was sore within 20 minutes after my workout!! my form on squat has really improved. im learning how to stay tight and use my belt better. I squat with a wide stance and try to go slightly below parallel on most reps. lower back strength is really holding me back right now so i intend to focus more on that.
back squats
45x10
95x6
135x5
185x3
225x3
275x3
315x1
365x2(PR)
315x3
front squats
225x5,5,5
205x5,5
45 degree hyper extensions
45x15,15,12,12