Pullups:
12
7
6
6
5
High Row:
140 x 20 x 4
Chest Supported Row:
135 x 8 x 4
Bike:
20 min L18 3.4 mi
Ok workout. I split this day in two because I have been training my brother and he does not need the extra upper work so I just squeeze that in tomorrow now.
OHP:
135 x 10 x 2
Felt good
Bike:
20 min L12 4.8 mi
Dropped bench cuz next week is pretty heavy
Squat:
390 x 1
395 x 1
410 x 1
Cake
Pause Squat:
350 x 3 x 2
TKE:
2 x 20
For the annoying patella tracking problem I have been having
Leg Curl:
180 x 20 x 4
Curls:
35 x 20 x 3
Didn’t have a set of 20 left in me so I called it
Bench:
285 x 1
260 x 6
Good, skipped the heavier singles cuz 285 didn’t feel good but 260 felt good
Incline Bench:
140 x 10 x 5
Good, easy
Pushdowns:
130 x 20 x 4
Slight Incline Flyes:
40 x 20 x 2
Bike:
20 min 4.5 mi L10
Good workout. Wish I did the singles but whatever. Been getting tattooed a bunch all week so my workouts have been kind of spread out and such.
Pullups:
14
10
Wtf, these felt so easy… I must be losing weight or something
25 x 3
6
4
Long Pause Close Grip Bench:
185 x 6 x 6
Chest Supported Row:
3 Plates and a quarter x 8 x 4
High Row:
135 x 20 x 4
Bike:
3 mi 20 min L18
Fine workout. Taking the next week off to rest, recoup, and get ready for next semester
25 Incline Diamond Pushups
25 Burpees
30 Second Plank
25 Toe Touches
50 mountain climbers
x 2
in 10 Minutes
Pretty hard for my fat ass. All the gyms on campus are closed til tuesday so I am starting my new cycle then.
Bench:
160 x 5
190 x 4 x 2
225 x 3 x 2
240 x 3 x 5
Squat:
225 x 5
275 x 5 x 2
315 x 5
Knee is too fucked to do all the sets
Bench:
160 x 5
190 x 5
225 x 4 x 4
Fly:
25 x 10 x 5
GHR:
5 x 5
Good, just tired at this point. Definitely gotta do some type of rehab to fix my knee, may need surgery. Workout was solid.
Deadlift to Knees:
175 x 3
210 x 3 x 2
245 x 3 x 2
265 x 3 x 4
Incline Bench Press:
135 x 6 x 4
Bare minimum, super sore chest
Dips:
bw x 5
35 x 5
45 x 5
45 x 5
45 x 5
Deadlift on Plate:
190 x 4
230 x 4
265 x 4 x 2
300 x 3 x 4
Lunges:
25 x 10 x 2
Abs:
3 x 10
Goddamn… My school gym is being renovated so I have to goto another, which only has bars out at certain time periods, which they changed apparently, and thus I was not able to lift tonight. With the volume I am doing it will be hard to make up but I imagine I will catch up in between thurs and sun (the biggest break) in another 5 or 6 days.
Bike:
L12 30 min 10.8 mi
Pullups:
14
8
4
4
4
not much stamina here
Rowing:
L1 15 min 2750 m
should be aiming for a 5k on these eventually
Bench Press:
160 x 5
190 x 5
225 x 4
240 x 3 x 2
255 x 2 x 2
240 x 3 x 2
225 x 4
190 x 6
160 x 8
Squat:
225 x 5
275 x 4 x 2
315 x 3 x 2
340 x 3 x 5
foam rolled a lot, still hurts but feels so much better, didn’t even use the sleeve
GHRs: 10 x 5 x 5
DB Flye:
30 x 10 x 5
Solid
Squat:
225 x 5
275 x 4
315 x 3 x 2
360 x 2 x 5
Bench Press:
160 x 5
195 x 4
225 x 3 x 2
255 x 3 x 3
wanted a couple more sets but o well
Pullups:
10
10
10
25 x 2
4
Flyes:
30 x 10 x 5
GHR:
25 x 5 x 5
Pulling the back to back to catch up tomorrow cuz I have no class woooooooo
Dead Lift To Knee:
175 x 4
225 x 4 x 2
245 x 3 x 4
265 x 2 x 4
Bench Press:
160 x 6
190 x 6 x 2
205 x 6 x 4
Dead Lift: From Box
175 x 4
225 x 4
265 x 4 x 2
280 x 4 x 4
Squat:
225 x 5
275 x 4
315 x 3 x 2
360 x 2 x 5
275 x 5 x 2
225 x 1
Bench:
160 x 5
190 x 4
225 x 3 x 2
255 x 2 x 2
240 x 3
205 x 5
170 x 7
Flyes:
30 x 10 x 5
GHRs:
25 x 5 x 5
Yes! Finally caught up. Never doing that again… I love working out this way.
Squat:
225 x 5
295 x 4
315 x 3 x 2
385 x 2 x 4
Bench:
160 x 5
195 x 5
225 x 3 x 2
255 x 3 x 6
Flyes:
30 x 10 x 5
Pullups:
10
10
10
4
3
Squat:
225 x 5
275 x 4
315 x 3
360 x 3 x 4
Knee Dead Lift:
185 x 3 x 2
205 x 3 x 2
225 x 3 x 4
Bench:
160 x 5
190 x 4
225 x 3 x 2
255 x 2 x 2
270 x 2
was suppose to do one more, felt really bad so i did not
255 x 3 x 2
these felt really good so that is reassuring
DB Flye:
30 x 10 x 5
Box Dead Lift:
245 x 4 x 2
280 x 3 x 2
315 x 2 x 2
Fine workout
Squat:
225 X 5
275 X 4
315 X 3 X 2
360 X 6 X 3
Bench:
160 X 5
195 X 4
225 X 3 X 2
255 X 3 X 2
Very easy on the bench, nice to get some rest, the shoulder was getting a little achey
Dumbbell Flyes:
30 X 10 X 5
these have become so incredibly easy
GHRs:
45 X 5 X 5
Press:
30 X 5 X 4
Tired and lazy at this point
Squat:
225 X 5
275 X 4
315 X 3 X 2
360 X 3 X 5
Bench:
175 X 5
205 X 5
240 X 3 X 5
Dips:
55 X 5 X 5
Flyes:
30 X 10 X 5
GHRs:
45 X 5 X 5
Bench Press:
160 X 5
190 X 4
225 X 3 X 2
255 X 3 X 2
270 X 2 X 3
225 X 5 X 4
190 X 5
160 X 5
Good
Dead Lift:
185 X 3
210 X 3
245 X 3 X 2
280 X 3 X 2
300 X 3 X 2
280 X 2 X 3
Dumbbell Flye:
30 x 35
30 x 15
Trying to get to a set of 50
Bench Press:
160 X 5
190 X 5
225 X 4 X 2
255 X 3 X 2
270 X 2 X 2
255 X 3 X 2
225 X 4
190 X 6
160 X 8
Squat:
225 X 5
275 X 4
315 X 3 X 2
360 X 3 X 6
GHRs:
45 X 5 X 5
Finished the 1 month cycle. On to the next one.
Bench Press:
155 X 5
190 X 4 X 2
225 X 3 X 2
240 X 3 X 5
205 X 6 X 4
190 X 6 X 2
155 X 6
Squat:
225 X 5
275 X 5 X 2
315 X 5 X 5
Dumbbell Fly:
30 X 50
GHRs:
45 X 5 X 5