delts/back
hs press
50x8, 90x6, 140x4, 215x15 + 3 rp ; +5lbs, +1 rep
single-arm lateral raise machine
60x8, 90x6, 130x17 + 5 rp ; +10lbs
rack pulls
135x6, 225x6, 315x4, 465x13 ; +10lbs
rack chins
bwx8, 70x13 + 3 rp ; +2.5lbs
bb shrugs
225x15, 335x14 ; +5lbs
rear delt raise
37.5x16 ; +1 rep
went to the gym sick but had a good workout anyways…
chest/arms
incline smith
50x8, 90x6, 140x4, 185x12 ; +5lbs +1 rep
hs incline
90x6, 140x4, 235x15 + 3 rp ; +10lbs, -1 rep
db curl
20x8, 30x6, 37.5x2, 60x9 ; +5lbs, -1 rep
curl machine
60x8, 80x6, 120x3, 170x16 + 3 rp ; +3 reps
close-grip bench
135x6, 175x2, 230x12 ; +5lbs, +2 reps
overhead tri machine
130x8, 237.5x14 ; +2.5lbs, +1 rep
pinwheel curl
35x8, 70x15 ; +5lbs, -1 rep
blehhhh
got more sick after sunday’s workout, had a crappy leg workout on tuesday, did delts/back today still sick and on low sleep. “good” workout in the sense i hit a couple PRs, but overall felt quite off and weak.
delts/back
smith btn
50x8, 90x4, 110x2, 145x14 + 2 rp ; +5lbs, -2 reps
upright row
45x8, 65x6, 125x15 ; +5lbs
deadlifts
135x6, 225x6, 315x4, 430x10 ; +5lbs
wide-grip pulldown
50x8, 100x6, 180x13 + 2 rp ; same
btb smith shrugs
180x15, 270x19 ; +15lbs, -5 reps - grip gave out. gonna use straps next time.
face pulls
50x6, 60x4, 95x15 ; +5lbs
I’ve been sick since late september, it’s now just a lingering cough though.
I hit 500x3 on deadlift a few days back SO THAT WAS HAPPY.
I’m also .5" away from 18" arms… I’m hoping to get there by new year’s but we’ll see how it goes.
been feeling run down so i’m taking a light week… gonna try and remember to update this more frequently after that. but i’ve been leaving my hardcopy journal in the car since i was frequently forgetting to take it to the gym when i brought it inside with me.