1/27 shoulders 38 minutes
Seated military press. New seat that pushed me kinda of forward made the lift very awkward the whole time
1x185 8x135 8x135 8x135
A Ronald presses 8x60 7x70 6x70 3x70 12x40
DB front raises 8x30 8x25 8x25 8x25
DB side laterals 8x25 8x20 8x20 8x20
Not particularly a good day but got something in
1/28 arms
Had to hit quick today 30 minutes
DB curls 8x40 8x45
Close grip bench press 8x135 5,5x275 3x275 3x275 3x275 8x245 8x135
BW dips 18/10/9/8
2/1 chest 49 minutes wife said itās time to start loose some belly. Weight 239.5 pushing to 225 in the month hopefully doesnāt effect strength to much
Flat bench 8x135 8x225 4x315 3x315 2x325 1x335
Incline bench to chest 8x235 5x245 3x255 1x275 6x225
Decline bench 8x225 8x245 8x245 8x185
DB flys 8x50 8x50 8x50 12x35
DB press 8x65 8x65
I picked the volume up on this session and not very happy about my flat bench but incline went well I think.
2/2 leg day 55 minutes weight 238
High bench squat a little above parallel
8x135 8x225 belt and wraps on 8x315 5x365 3x385 wraps off 8x315 belt off 8x135
Leg press 8x450 8x540 8x540 6x590
Knee extension 8x45 8x55 8x55 8x60 hard on knee
Leg curls 8x60 8x70 8x60 12x35
Squats went well today I think knee sounded terrible but held up fine!
2/4 triceps and shoulders weight 235.5 50 minutes
Missed lifting yesterday so throwing in shoulders today
Close grip 8x135 6x275 4x285 2.5x295 8x245 8x135
BW dips 21/13/10/10
DB military presses 3x75 tweaked shoulder 8x65 8x55 10x45
Machine front raises 8x12.5 8x12.5 8x12.5 6x17.5
Machine side laterals 8x12.5 8x12.5 8x7.5 8x12.5
Rope pull down 8x62.5 8x77.5 7x87.5 17x57.5
Doing triceps before shoulders makes it much harder for sure.
Going to try to average 15k steps a day this month to help with the weight lose.
2/5 back day 39 minutes 237 pounds
Dead lifts 8x155 6x243 3x331 3x397 1x463 ( first 2/3rd was easy finally fen got it!) 3x397 1x397 5x331
Machine rows 8x180 8x200 4x220 4x220 12x160
Lat pull downs 6x90 8x80 8x70 12x60
Gym was packed today and had to wait in line to start lifting so ran out of time todayCOVID has struck again!
Feel like I need to change my volume for my dead lift maybe but not sure yet.
2/8 chest day 49 minutes
Flat bench 8x135 8x225 5x315 3x325 2x335 1x355
Incline bench 8x245 5x255 2x275 2x275 7x225
Decline 8x225 8x245 8x225 8x185
DB Flys 8x50 8x50 8x50 12x35
Pretty happy with how my flat bench went today. I think I had 365 in me for sure.
Took a few days of last week. Work was insane and my knee was killing me. Thought it was best to give it some rest.
2/11 32 minutes
Close grip bench press 8x135 6x275 4x295 2x305 8x225
BW dips 25/13/12/10
Rope pull down 8x77.5 8x87.5 5x97:5 24x57,5
2/14 carried 50 pounds for 2-3 miles
2/15 chest day 58 minutes
Gym was full so had to use the power rack today for everything and a small crap bench
8x135 8x225 6x315 3x335 1x365 maybe had two but decided to try heavier and failed at 375
Incline bench 2x255 5x225 5x225 5x225
Decline pause reps 8x185 8x205 8x225 8x235
DB flyās 8x45 8x45 8x45 12x35
Flat bench pause reps feet up 8x185 8x185
This crap bench most certainly messed me up some and screwed my incline bench but glad to hit 365 pretty smooth!
Not the start I wanted for powerlifting. Just got a promotion at work and now I canāt go to the gym during lunch so kind of a double edge sword so I have to get up at 5am to go and thatās been a hard change on me but here are some of my sessions the last two weeks
2/23 chest 57 minutes
Bench 8x135 8x225 6x315 4x335 4x315 3x315
Incline 6x255 4x255 2x275 2x275 8x225
Decline 8x225 8x245 8x245 8x185
DB flys 8x45 8x45 8x45 12x55
2/24 legs 43 minutes
Squats no knee wraps today just sleeves. My knee been killing me last two weeks so wanted to try with sleeve only.
Squat 8x135 8x325 3x315 3x315 8x225
Good morning 3 sets of 8x135
Leg extension 10x35 4 sets of 8x45
Leg curl 8x35 8x50 8x50 10x35
3/2 chest 50 minutes
Went through my flat bench way to fast and messed up my reps at the end on it
Bench 8x135 8x225 6x325! 1x345 5x315 4x315
Incline 4x255 3x255 3x255 3x255
Decline 8x245 8x255 8x255 8x225
DB flys 8x45 8x45 8x45 12x35
Working out in the mornings sucks but with gym access only possible in the morning now until covid restrictions open the gym by my house again so I can lift at night.
3/3 legs
Squats 8x135 8x225 sleeves and belt 6x315 6x315 6x315
Good mornings 8x135 8x135 8x135
Leg curls 8x45 3 sets of 8x60
Knee extensions 2 sets of 8x45 3 sets of 8x50
3/4 shoulders 35 minutes way to fast weight 237.5 I need to loose weight and a lot sadly
DB press 8x40 8x60 8x70 6x85
DB front raises 8x15 8x20 8x25 8x20
DB side Laterals 8x15 8x15 8x15 8x15
DB Arnold presses 8x60 6x60 8x60 6x60
Mornings are beating me up
Well failed on the goals most certainly. The new job has me working a lot of office hours and sitting a ton. The good news is I found a way to get the gym in my life regular but gained 20 pounds in the last year. So going to look to loose that 20-30 pounds in the next 3 months and keep my strength or improve at all possible. Also hoping to leverage a new job where I can telework a day or two a week in a few months. So letās see if we can change this thread back into a winner.
Current maxs
Bench 410
Deadlift 528
Squat 352 for a triple
Also weight will be in kg and not lb anymore
January 26th
Cheat 65 minutes
Flat bench 60x8 100x8 170x5 175x3 185x1 (was pretty smooth finally back over 405 pounds) 140x8 90x13
Incline bench 120x8 130x6 140x3 100x12 70x12
Machine flys 35x8 40x8 45x6 30x12
Decline machine 85x8 95x8 105x7 70x12
Dips 12xbw 7x20 5x20
January 27th
Back day 55 minutes normally do more but just tired as hell so dropped wide grip rows and hyper extensions
Dead lifts 60x8 100x8 210x4 ( this destroyed me today) 220x1 220x1 190x3 140x8 100x8
Machine rows super set back flys (5 sets of 20x8)
110x8 120x8 110x8 100x8 75x12
Lat pull down 90x8 90x8 95x8 90x8 70x12
Was hoping to hit a triple with 220 and a single for 230 but not meant to be.
Feels like program for deadlifting is crappy but not sure what to do about it yet.
why?
Currently in Europe and not working out on the base Bc I work out after my daughter goes to bed.
Back has been sore since Friday leg day so skipped my gym session yesterday and did a 1.5 work out today
All KG
Shoulders 27 minutes
Overhead press 60x8 70x8 80x6 85x3 60x8
Front raises 12.5x8 15x8 17.5x8 15x8
Side lateral 12.5x8 12.5x8 10x8 10x8
Normally would do upright rows and Arnold presses but cutting short to do arm day
2 minute break
Arms 1 hours
Close grip index right where the smooth line on the bar starts. 60x8 100x8 150x4 140x5 140x3 130x7 100x8 legs up with some pauses
Preacher curls 30x8 40x8 45x6 40x8
Skulls crushers 40x8 50x8 50x8 40x13
Db curls 20x8 22.5x 22.5x8 20x8 17.5x8
Rope pull downs 100x8 115x7 100x8 85x12 75x15
Legs 1 hour 15 minutes gym was packed tonight
Squats 60x 100x8 140x3 160x3 180x3 140x6 140x3 100x8. Good depth for the reps highest weight Iāve squatted in a long time and the knee held up Iāll start pushing to go heavier now
Legs press 120x8 160x8 200x8 240x8 280x8 310x6(felt heavy as hell full reps)
Seated calf raises 4 sets 85x12
Stiff leg dead lift weighting for leg curl machine 3 60x8
Curl machine 90x7 90x6 80x8 65x8 normally do more sets but gassed out and calling it a day.
Was in the gym Sunday Monday Tuesday and missing my lifts so turned it into a dead load/ explosion week. Wednesday had crazy pain in the stomach and it turns out my appendix is ruptured and was removed Thursday. Iām out for I hope only two weeks to recovery.
Good news I havenāt eaten in two days so thatās one way for me to loose weight.
swift recovery, rest well.
best wishes.
Eleven days past surgery doctor said I can start lifting but wait one football practice for another week and half.
Chest day used minimum leg drive bc itās still a little sore and didnāt want to hurt my self
Flat bench Larson pause presses 60x8 100x8 normal flat 120x8 140x5 140x8 140x6 Larson pays presses again 100x8 80x8
Incline 4 set of 100x8 and one set 70x10 pause
Decline machine 5 sets progressive weight 8-10 rep range
4 sets of flys superset tricep push downs.
Stomach felt strange at the end but 5 hours later and no issues so happy. Weight 254 in pounds looking to loose 15 pounds in 30 days want to look good for this little mini vaca and slim down for football season.
Also havenāt drank diet soda since the surgery and wow was/am I addict. So many times I had to talk my self not too touch stuff. Hope to make it through the month and decide if it feel a difference we will see if the will power is there.
Back today
Deadlift 60x8 100x8 100x10 120x8 130x 145x8 145x5 120x8 100x1 stomach started hurting. Didnāt go to heavy wanted to test out body and not tear open my wounds.
5 sets of rows 12-15 reps
5 sets of lat pull downs 8-10 reps
5 sets of back flys 8 reps
Stomach felt sore by the end of this.
30 minutes of elliptical.
Wife got priority to do fitness tonight vs me so staying home to watch our daughter and Iāll do 25 minutes or so on my elliptical. BW 252. 13 more pounds in 4 weeks to go. Miss diet soda so much.