Very strange. I’ve searched online. Can’t find anything but bro science type stuff.
Long day at work, super tired. I’m 1 day ahead of my workout anyways so I’m going to take the day off. Also have a whole pizza I plan to consume… stuffed crust and all 
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Leg day!!
Deadlift
75 x 10
105 x 10
135 x 3
225 x 3
265 x 3
315 x 10 standing on 1.25” thick plate
365 x 5 standing on 1.25” thick plate
The deficit deadlifts had an extremely slow and controlled eccentric, weight touching the mat never made a sound. Trying to improve my strength off the floor. I’m either weak or bad technique, so probably both.
Did a very short light weight session of squats. Really trying to take it easy and be able to squat again.
135 x 7
165 x 5
225 x 3
Felt some discomfort on the last rep and called it.
Slooooow calf raises with trap bar. Kept the weight relatively light and the reps high, controlled, and slow.
Trap bar deadlift
135 x 30
135 x 30
Back and Bi day. Bought some new gym equipment as well! Pics below!!
Pull ups
12
12
12
Lats were on fire during these
Bent over BB rows
Bar x 20
75 x 20
105 x 10
135 x 15
165 x 10
195 x 12
195 x 12
195 x 12
Seated cable rows. Lots and lots and lots. Good pump
Dumbbell curls
Standing cable curls, lots and lots using varying hand positions
Straight arm lat pull downs, done to cramping failure.
New toys! Sweet pull down/curl/row machine!
Wright equipment next gen bearing BB with center knurl!
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So not only is my left arm bigger and shaped different than my right, my left shoulder is too. Looks freaking horrible
Bench
Bar x 20
75 x 15
135 x 10
225 x 5
245 x 1
195 x 5
195 x 10
OHP
Bar x 15
75 x 10
105 x 20
Left shoulder not feeling it.
Dumbbell lateral raises
Rear delt rows
Plate raise
Tricep rope pull down
Skull crushers
Leg day!
Deadlift
75 x 10
135 x 5
225 x 5
315 x 5 1.25” deficit with 2 sec. pause 1” off floor
315 x 5 1.25” deficit with 2 sec. pause 1” off floor
325 x 5 1.25” deficit with 2 sec. pause 1” off floor
Straight leg DL
135 x 12
225 x 12
Calf raises with trap bar
Squats (trying to work them back in slowly)
135 x 5
225 x 5
Put 315 on the bar and un racked it then put it back. Quick ego check! Trying to go slow and stay away from any real weight. Hips are feeling better but still don’t want to over do it.
Leg extensions
Few sets of lighter weight pump work and a few sets of super heavy
Leg curls
3 sets of 10 and I could barley walk
Aaaaaand of course curls.
Today was supposed to be rest day. Cut the grass and did some yard work and just couldn’t stand it.
BACK AND BI DAY!!
Had an amazing workout today. Killer back pump, lots of intensity. Shortened the rest periods for all lifts.
Pull ups
17
12
12
Bent over BB row
Bar x 40
75 x 15
135 x 12
165 x 10
195 x 12
195 x 12
195 x 12
165 x 20
Low cable rows, narrow grip HEAVY, 3 sets of 12
Low cable rows, wide grip HEAVY 3 sets of 12
Angled pull downs, wide grip HEAVY 3 sets of 12
Hammer curls
Cable curlzzz
Been about 5 weeks since I posted a progress picture so before I started working out had my wife snap a couple pictures. I normally take pictures in wife’s office because of very bright lights but there’s a 100w bulb burnt out in my posing corner.
Don’t mind my sexy duck face. Making fun of my wife who can’t seem to take a photo without puckering her lips.
Pictures ~5 weeks apart
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Killer workout today! Found an article on Instagram (I think it was a Tnation article) about rear delts using face pulls with rope attachment on pull down machine. Worked brilliantly, I feel them a lot more than bent over lateral raises.
Bench
Bar x 15
75 x 10
135 x 10
165 x 5
195 x 5
205 x 5
205 x 5
205 x 5
OHP
Bar x 15
75 x 10
105 x 10
135 x 10
135 x 10
Cable face pulls a few heavy sets and one light to failure.
Dumbbell lateral raises.
These felt great today, I saw a video of somebody doing them and they were leaned forward juuuuust slightly so I tried it. Seemed to be a lot easier to keep the traps from taking over.
Close grip bench press
195 x 5
195 x 5
195 x 5
135 x 15
Tricep rope pull downs
Tricep straight bar wide grip pull downs
These burn soooo good!
So I timed my tests periods today because I thought I was wasting a lot of time. Turns out I’m not, seems I’m resting naturally between 60-90- seconds. I’m sure it’s a little longer on dead’s, I’ll check on leg day.
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What works for me is to always be too fat to see the muscles, then you dont see the imbalances.
In all seriousness start using dumbbells and a mirror for everything. Really focus on how you are moving the weight with each side.
Also I think when doing unilateral work do both sides together. I think doing 1 side then the other offers a LOT of room to do them completely differently but doing them together they still have to work together, but with their own weights. Like Bent Over Dumbell rows instead of 1 arm dumbell rows.
Going to try this, I have been having issues targeting my rear delts.
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Crappy leg day 
Deadlift
75 x 10
135 x 10
225 x 3
315 x 3
405 x 5
415 x 0
Really frustrated with this. I even left some in the tank on the 405 hoping to go past into manhood…
Back squat
135 x 5
195 x 5
225 x 3
255 x 3
Too much pain to go further
Front squat
135 x 20
165 x 10
Pain
Leg extensions
4 sets of 12 with 2 plates. Great pump
75 pound barbell walking lunges. First time doing these. Not sure what to think of them just yet.
Insane workout today. Under 45 minutes including warm up and stretch. Wanted to bring the intensity today. Massive pump, biggest I think I’ve ever had 
Pull ups 30 seconds rest between
10
10
10
bent over barbell rows
Bar x 30
75 x 20
135 x 10
195 x 12
195 x 12
195 x 12
90* bent over strict row off the floor
135 x 10
135 x 10
135 x 10
Seated low cable row
4 sets of 15
Slightly leaned back wide grip pull downs
3 sets of 12
Dumbbell curls
Cable curls narrow grip on ezbar attachment
Cable hammer curls with rope attachment
Feel extra full of blood!
Solid workout today!
BENCH
Bar x 20
135 x 10
165 x 3
215 x 5
215 x 5
215 x 5
165 x I0
OHP
Bar x 10
75 x 10
105 x 10
135 x 10
135 x 8
135 x 8
135 x 5
Not my best performance but good pump
Close grip bench press
135 x 10
165 x 10
165 x 9
165 x 8
Wide grip tricep pushdown
4 sets of 12
Tricep rope pull down
4 sets of 10
Lateral raises
4 sets of 12
Rear delt rows
2 sets of 15
Reverse lateral raises
3 sets of 10
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Rest day.
Worked a 24hr shift and overall just feeling run down. I was ready planning on taking today off before the long shift.
Did some light stretching. Some light band work trying to strengthen my hip flexors, adductors, and abductors.
Couple sets of the ab wheel doing my best to keep my back out of it.
Did a few goblet squats and holds in the hole. I’m starting to think most of my issues in squatting are coming from lack of flexibility on my lower body. I have horrible flexibility!
Tomorrow is leg day
Leg day!
Did some hard core stretching a mobility work before I started today, a lot more than usual. Squats/hips/groin are feeling better but still have a lot of work to do.
Squats
Bar x 10
75 x 10
135 x 10
165 x 5
195 x 5
225 x 5
255 x 3
285 x 3
315 x 3
315 x 3
Deadlift
135 x 10
225 x 3
Had to stop, had a sharp pain in my glutes. It’s like it needs to be stretched but I can’t figire out how to stretch it where I feel it in that area.
Leg extensions
90lbs
4 sets of 15
Buuuuuuurns so good
Leg curls
55 pounds
4 sets of 10
Standing calf raises (trap bar)
175lbs
3 sets of 20
Not as much volume as I’d have liked but I’m excited I was able to get a little squatting in!!
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Sunday I volunteered for some overtime and it turned into getting my dick run in the dirt. Came home wore out and burnt to a crisp. Made an attempt at back and bi day. Kept the weight low and the reps high (20+) just getting a good pump.
Today was a good day. Got off work early and destroyed my titties, shoulders and (lack there of) triceps.
Bench
Bar x 20
75 x 10
135 x 10
165 x 5
195 x 5
225 x 5 - pretty sure this is a PR
235 x 2
235 x 1
135 x 25
Behind the neck OHP
bar x 15
75 x 12
105 x 10
115 x 10
115 x 12
75 x 15
Close grip bench press
105 x 10
135 x 10
165 x 10
165 x 10
135 x 15
Tricep rope pull downs
4 sets of 12
Wide grip tricep pull downs
3 sets of 12
Dumbbell lateral raises
3 sets done to failure each set
Dumbbell Reverse flys
3 sets done to failure
Cable rear delt face pull things
3 sets of 12
Killer workout. Felt stupid wide and pumped. Loved it.
Somethin’ about reppin’ 225 just feels right
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Looking forward to many more reps! I was alone and scared to push it. I’ve rolled a bar off my chest before and that suuuuucks
Don’t you have a power rack with safeties for benching? It can be dangerous to be benching by yourself. And yes, the roll of shame is rough.
I have a power rack and an adjustable bench but my bench is messed up so I use my actual bench press for benching.
You can kind of see it in the back
Edit: got the picture to load @flappinit
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Really didn’t want to workout today.
Leg day. Kept it short and sweet. I started stretching when my wife left to get wings from Buffalo Wild Wings and I decided I’d squat till she got back with food.
Bar x 10
75 x 10
135 x 3
165 x 1
195 x 1
225 x 1
255 x 1
285 x 1
315 x 1
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
Really felt like cardio. I hate cardio.