The Quest to Be Better

well im going to make a training log to keep my self motivated to keep going and i allways thought of myself as the inbetween guy not the average go’er but not on that elite level started lifting around 16 benching 215 squat some were around 405 and dead 365 i believe.

ive allways been a squat guy came kinda natural or i believe but since i joined the navy i do it much it kills my run time. my last comp i benched 405 gym max 440 squated 545 and dead lifted 550 nothing more then wraps and belt, since then i skipped a lot of gym so time to get back in it. enough ranting now. diet starts tommorow lifting today.

weight 260 should be 240 been binging eating
chest
flat bench 4 1/2x375 needed a little help 2x385 1x425 25x225
incline 7x225 two 25 pound chaine and 10’s hanging on each side when rep is a little higher then half rep same with other sets 2x275 10x205
db fly’s 8x100 10x 55 pratically straight arm 8x90
shoulders hurting a lot did some side work legs tommorow.

legs yesterday first day back into it for awhile so started with hack squats on machine nice and deep 8x445, 10x625, 8x805 8x985 machine maxed out owner says its 1020 but i dont get that number then 10x985 bruised and cut shoulders from that
leg curl 8x150 8x170 2x200
knee extensions 8x200 8x240 8x250
calfs seated 20x135 20x160 20x180

shoulders today
seated miltary press to below nose above chin level
8x205,8x225 10x245 just pumped them out of now where
shrugs front and back 10x225, 10x315 10x405
hitlers=front raises when u keep one arm up in the air and bring the other one down back up then do for other arm
8x30 8x30 8x30 superset shoulder fly’s 2x140hurt 8x110 8x110
side laterals 8x50 8x60 8x50

did arms and back today toghter bc i was busy thursday and friday

super set close grip bench and high row
finger touching the outside of the inner smooth part of the bar for close grip 8x285, 8x305, 6x315 rows 8x180 8x270 8x360 8x450
dead lift 8x365 4x410 23x225 this hurt a lot and made me feel sick one mintue break 8x225
super set seated curls and kicksback 3 sets spent so i left the gym to lay down weight 256

chest today
flat bench warmed up 2x385 felt crazy tried 445 and got it new pr touch and go 7x335
incline 8x275, 6x295, just missed my third rep for 315
flys with side work and abs
fly’s 8x240 8x220 10x200 machine
and cardio weight 257 and i ate dinner a hour ago so thinking 255 or below so im happy.

quick shoulder work out did some heavy miltray press and once again cardio running and bike. weight right around 251 so im glad about that.

arms and back work out.
close grip bench press finger touching the smooth part of the bar 7x315, 5x325 1x335
dead lift 5x405 2x455 1x500 pretty east tried 550 didnt feel right first time heavy in 3 months so ill take it
rack pulls 8x315 8x405 6x455
high rows machine 8x270 8x360 6x455
rope pull down and straight bar pulldown stacked out super set lots of reps, lots.
weight 250 after a very large dinner ill take that
had issues with dead lift my training partner said i was basically doing stiff legs for most of my legs for deads so hoping for a full week of training next week to correct this problem

weight 252 ate a lot for superbowl and drank a lot yesterday had my wisdom tooth pulled and had a shitty day in the gym today
needed help to get 4th rep for 375 wanna to feel 455 couldnt get it but didnt feel heavy
2x365 6x315 long pauses weak today
incline 6x296 3x315 6x275
db fly’s 8x100 8x90 8x90
feet on bench 45 on back 17 touch nose pushups second set just clapping pushups and normal ones