Had an amazing workout today. I think knowing I took off work tomorrow have me an extra boost 
Pull ups
15
12
10
10
7
Bent over BB row
Bar x 20
75 x 20
135 x 10
165 x 10
205 x 10
205 x 10
205 x 10
135 x 30
Seal row
135 x 10
165 x 10
165 x 10
165 x 10
Low cable rows
4 sets of 12
Leaned back lat pull downs wide grip
3 sets of 12
Dumbbell curls
Close grip cable curls
Wide grip cable curls
Tits tris and shoulders
Bench
Bar x 20
75 x 20
135 x 10
165 x 5
195 x 5
225 x 4
225 x 5
225 x 3
BTN OHP
bar x 20
75 x 12
115 x 10
125 x 10
125 x 9
Close grip bench press
175 x 10
175 x 10
175 x 8
Tricep rope pull downs
4 sets of 12
Wide grip tricep pull downs
4 sets of 12
DB lateral raises
4 sets
Rear delt flys super set with high rope face pulls
3 sets of each
Standind upright rows
Few sets at 75lbs. Looking for more shoulder exercises and just trying this one out. My traps take over lateral raises bad. Need my shoulders to grow!!
thanks man. I really enjoy having a home gym I just need more room. Iād like to add more machines but running out of space. Still beats a scary commercial gym though!
@BOTSLAYER youāve been following along for a little bitā¦ does what Iām doing look like something worth doing? Any glaring issues? All these threads lately about volume and what not have me second guessing myself.
Not that I see. You keep making progress and having fun and that really is the 2 most important things (in reverse order).
You will have the days you are run down but as long as they pass that is good. Honestly they are kind of needed to ensure progress.
BTW this has to be my favoritist workout I have seen any where, any time 
Haha thanks man! We ordered online so I figured she wouldnāt be gone long. 5 minutes in after warm up she send me a picture of the line to pick up food. Not gonna lie, I got a little scared.
Leg day wasted 
Slept like crap last night and have some pretty crappy personal stuff goin on. Really didnāt feel like being in the gym today.
Deadlift
135 x 10
165 x 10
225 x 5
255 x 3
315 x 3
355 x 3
405 x 1
415 x 1
425 x 0
Went beltless today and felt a lot better.
Did a few front and back squats but just wasnāt there mentally to stay focused.
Finished with some ab cable crunches. First time doing these and they felt good.
So I got to go workout with a friend and coworker at a gym he just opened in downtown Birmingham Al. His wife was/is a figure athlete and does personal training out of it and heās getting back to his monster size self slowly but surely.
We did a shoulder, biceps, and triceps workout. I just wanted to try different things and get some pointers. I learned a lot. Not only new moves but improvements and angle changes to existing movements I use. Probably the best workout Iāve had in a while. Absolutely destroyed my upper body. I wanted to do back but we had already been going for a solid 1.5 hours so he called it . Iāll definitely be back!
The name of his gym is sculpt.
Absolutely killer back and bi session. Super aggressive and kept the intensity high!
Pull ups
10
10
10
10
10
Bent over barbell rows
85 x 20
135 x 10
165 x 10
205 x 10
205 x 10
225 x 10 (good bit of body English)
205 x 10
205 x 10
Seal row with barbell
75 x 10
165 x 12
175 x 10
175 x 10
Seal row with trap bar (neutral grip)
85 x 10
175 x 10
185 x 10
185 x 10
185 x 9.5 lol
175 x 7
Wide grip lat pull down
3 sets to failure
Lat rope pull down
3 sets of 12. I went really heavy on these and felt it in my chest more than lats. I could see my lats in the mirror flexing but it feels like my very outside chest/arm pit did all the work.
Low cable rows wide grip
3 sets to failure and on each failure rep Iād hold contracted as long as I could.
A METRIC TON of bicep work. I didnāt even bother writing it down as I wasnāt taking any breaks. Jumping from one thing to the next trying to blow these noodles up.
Now to go smash a bunch of tacos.
Another killer workout!
Got a new inclining bench (just the bench itself). I used one at my buddies gym for some stuff and really liked it so I picked one up. Also got some adjustable dumbbells that take the old school 1ā plates. Got 3 dumbbell handles and 150+lbs of 1ā plates to go with them.
Bench
Bar x 20
135 x 5
225 x 5
245 x 2
255 x 1
225 x 5
Bench is headed in the right direction!
BTN OHP
bar x 15
75 x 10
105 x 10
135 x 10
135 x 9.5
135 x 7
Dumbbell bench
65ās x 10
65ās x 10
65ās x 10
First time DB benching. This crap is hard
Seated dumbbell OHP
55ās x 10
55ās x 10
55ās x 10
Incline rear delt flys
4 sets of 12
Lateral raises
5 sets of 12
Rope over head pulls ( for rear delts)
3 sets of 10
Tricep rope pull downs
Alot
Straight bar tri pull downs
A lot
Dumbbell knows breakers
3 sets of 12
Tricep kick backs
Each arm to failure once.
The more exercises I learn and find out about the more that I keep adding. At some point itās got to be a detriment to progress. Iām not sure where that line lies, but Iām going to find it. Until then Iām gonna eat big and train as hard as I can.
What do you think about behind the neck pressing? Do you like it more than regular OHP? Iāve only done it occasionally with like 95lb lol
I picked it up from another members journal on here. I do enjoy doing them, I feel it leaves the front delt out of the lift more. That might not to true, but it feels like that. My front delts over power my middle and rear and Iām trying to fix that. I want big shoulders and arms more than anything.
Back squat
135 x 10
195 x 3
255 x 3
315 x 3
345 x 1
Stopped there. Wanted more but Iām finally starting to be able to squat again and I donāt want to go too heavy (for me) to wuick.
Box squat (right at parallel)
315 x 5
315 x 5
315 x 5
This was the first time Iāve done these. I think I got the technique down by the last set
Back squat
225 x 20
I know itās poverty weight but I felt like an animal going to 20.
Leg extensions
3 sets of 12 medium heavy weight huge pump
Leg curls
2 sets of 10 heavy weight.
Got off work early, came home pumped, downed a new pre workout and hit the gym. In my excitement I cut my warm up pretty short, almost non existent to be exact. Turns out that was a mistake lol.
Pull ups
6 bw
5+ 45lbs
5+ 45lbs
6+ 45lbs
12 bw
These really aggravated my left shoulder and elbo and set the pace for the rest of the workout.
Neutral grip pull ups
8
8
I put my trap bar on top of my power rack. It was soooo sketchy. Called it quits after 2 sets.
Bent over rows
135 x 12
165 x 10
195 x 12
195 x 15
195 x 12
Seal row
135 x 10
175 x 10
175 x 10
175 x 10
Seal row neutral grip (trap bar)
185 x 10
185 x 10
185 x 10
Did a good bit of different types of cable rows, didnāt record them. Only did a couple bicep exercises, left elbow wasnāt feeling it.
Did a morning workout today since Iām off. Reminded me of why I like night workouts! Super stiff and creaky
Bench
135 x 10
165 x 5
225 x 5
225 x 5
225 x 5
That last rep almost didnāt make it.
BTN OHP
bar x 15
75 x 10
105 x 10
135 x 10
135 x 7
Seated DB OHP
55ās x 12
55ās x 10
55ās x 8
DB bench press
55ās x 10
65ās x 12
75ās x 10
Close grip bench SS with tricep push downs
165 x 5
165 x 6
165 x 6
These were super tough with the tri push downs
DB lateral raise SS with reverse flys
4 sets
Tricep push downs
Multiple sets with the rope, wide bar, and narrow bar. Burns so good.
Gonna try and have a PM session of just more isolation stuff.
Heavy back work like you are doing. Hit those Rows and a wider grip will hit the post Delts more. Rev flys and lateral raises.
I donāt think itās so much that behind the neck uses less anterior as it involves the post and lateral moreā¦so I guess in a way that would be less anterior as they are helping more.
Thanks for the tip man! Iām trying to incorporate more pulling work for sure. I find with my equipment itās easy to get the push pull ratio to favor the pushing, and thatās not helping.
I think my next gym purchases will be back oriented. Probably a chest supported T bar machine and maybe a landmine attachment with some different handles.
Leg day
Havenāt done sumo deadās in a while so decided to do a few.
Deadlift (sumo)
135 x 12
165 x 5
225 x 5
255 x 3
315 x 3
345 x 3
405 x 1
435 x 1
455 x 1 PR!
Walking lunges holding 55lb dumbbell in each hand
35 reps per leg done all at once in my driveway while my neighbor who is a personal trainer watched from across the street 
I can only imagine what she thought. These were stupid tough
45lb KB goblet squats SS with SLDLās with same kettle bell
Did 30 / 30 twice.
Good pump in legs and lower back.
Admiration.
