This workout crushed me.
warm-up
DB Incline Bench
70x9,6,4
A. OHP (with warm-up sets)
135x5…115x5
B. +35x3x5
Lateral Raises
35x12 (sway)
35x12 (lots o’ sway)
20x10 (pinky to side of DB, stricter form)
Dips
BWx5
Rope Pull Downs
100x17
100x12
It was just too much in 1 workout. Trying overhead press after that incline bench just killed everything. I’ll have to juggle this around.
BB row
135x5
160x5
185x5
200x5
DB Row
90x8
100x5
110x8,10
Rack Pulls
225x5
275x3
315x3
365x1,1,1
Rear Delts
20x10
25x10
30x10
no mind-muscle connection on like anything. whatever
Monday-Back
spent forever trying to get a MM on seated row, keeping everything tight and not getting a huge stretch was actually how I did it.
Then I did some rear delt raises with DBs and then t-bar row with 3.5 plates, but that was too heavy. Remember to go down next time. I do really like t-bar rows.
tuesday- chest
bb flat bench 250x5 (spotter helped…a-hole)
db flat bench 85x7
bw chest dips
cable flies for upper pecs
wednesday - was supposed to be legs. skipped.
thursday - delts
overhead press
warm-ups
155x4
140x5
125x2
lateral raises with pinky-side of hand against weight
25’sx10, hands went to top of head level
30sx10, same
35’sx7 hands went to chin level
Dips
warm-ups
70x3
Rope Pull Downs
warm-ups
140x7
125x8
100x12
70x15
Today will be RDLs, weighted pull-ups, t-bar row, and rear delts
Pull Ups
warm-ups
+45x6
+25x7
BWx8
RDLs
warm-ups
275x3
275x7 (straps)
245x5
225x6, 4 more w/ straps
Seated Calves
90x12
115x15
135x15
135x15
T-Bar row
90x8
115x6
135x6
160x5
180x5
rear delt via red band
lean-away rear delt raises are cool
forgot abs. oh well
that saturday:
BB Bench
warm-ups
255x4
DB Incline
50x8
60x5
70x5
80x5
Cable Crossover
40x10
50x10
50x10
60x6
cable cross-over was done with an extra two inches of ROM at the end, aka, I actually crossed wrists. Oh man, the peak contraction is intense. Thank you Akuma for posting this tip somewhere.RDLs
warm-ups
245x3 (double overhand)
265x5 (double overhand)
315x1 (straps)
Seated Calves
90x15
115x15
135x15
145x15
170x6
T-Bar row
100x8
125x5
145x5
170x5
190x4
Ab Wheel Rollouts
1x18
1x15
1x10, 2 eccentrics from feet
Rear Delt–Blue band
2x20
BB Bench Press
warm-ups
260x3
got off bench and lower back felt tweaked. stretched, mobility, foam rolled. feels fine now. do I have to start wearing a belt for bench? ugh
DB Incline
55x8
65x5
75x5
85x4
Flyes on free motion cable machine
40x10
45x10
50x10
35x15
peak contraction wasn’t as good. pump not as good.
5 minutes on elliptical
Seated Calves
115x10
135x8
170x10
170x10
170x7
Front Squats
warm-ups
160x3
185x5
205x4
Leg Press
405x8
450x10
450x10
315x20
(no mind-muscle connection. had nothing after front squats)
abs and hamstrings too sore for sit-ups or leg curls
fuck today’s workout
overhead pressing was just too heavy
felt slow
and weak
did some rowing cardio
3 intervals,
each 500m (aka 2 minutes) and 1 minute rest
Swam 800 in sets of 100. finished with a decently fast 50 fly. I was proud. Total of 850.
warm-up with bar
warm-up w/ 95 lbs
Rack Pulls
135x10
225x5
275x12
315x5 (still double overhand 
)
365x0 (lower back had no go-power)
Seated Row
150x10
170x10
190x10
210x9
230x7
DB Row
80x6
90x6
100x5
100x2 (just too tired)
Rear Delt Band Work
2x15 red
10 minute cool-down swimming. IT started thundering, so I only got 200 yards in. Meant to do more. Next time.
BB Flat Bench
barxwhatever
95x8
135x10
185x5
225x3 (oddly way to heavy, maybe it’s not spotter)
135x10 (BB style)
155x6 (BB style)
DB Incline
50x10
65x8
80x4
fuck hammerstrength machines
crossovers
40x12
50x10
30x5 (didn’t care)
shoulders hurt walking to my car. fuck today.
yesterday’s workout:
SLDL
295x5
Seated Calves
180x14
200x11
135x15
Front Squat heels elevated
205x1
225x2
5 pull ups
10 hanging leg raises
5 pull-ups
10 hanging leg raises
School and stuff has been crazy.
Most of today’s exercises were supersetted
BB Row
135x12
155x8
175x6
195x6
BB Incline Bench
barxwhatever
95x12
135x6
155x6
185x4 (great chest mm)
185x4(great chest mm)
T-bar Row
100x12
125x8
145x6
170x5
190x3 (i blame BB rows, and the tea party)
DB Incline Bench
50x8 (felt absolutely nothing)
65x8 (triceps felt some)
75x5 (solid mind-muscle connection)
Cable Crossovers
40x12
50x10
60x8
Rear Delt Raises, pinky against intside of DB
15x12
20x10
25x10
reverse wrist curls on bench
20x8 each side
20x4 (left side is weaker)
then did the wrist roller working the extensors again
1 set, all the way up, controlled eccentric
I feel like doing wrist stuff will fix my wrist faster. it hasn’t gotten better sinc ethe doctor visit honestly
highlights:
friday:
back squat 275x3, 295x2
today:
deadlift 335x2
incline bench 195x4,3
t-bar rows 205x4
incline db bench 80x6
rear delt raises 20x15
crossovers 60x8 (i like 50 better, i’ll just go higher reps with that next time)
swam 8x100