75 x 20
135 x 12
165 x 10
205 x 10
205 x 10
205 x 10
205 x 10
135 x 25
Seal row (barbell)
All dead stop reps
135 x 15
135 x 15
135 x 15
135 x 15
Cable face pulls
4 sets of 15
Straight arm lat pull downs
3 sets of 20
Dumbbell curls
Cable curls
Dumbbell curls
Started to do some chin ups but I couldn’t feel anything in my biceps so I quit.
Decent back day. Struggled with biceps. I just haven’t found the right movement that really engages my biceps good.
Edit: that 5 pounds I gained was gone this morning after one day of eating normal lol. I’m guessing it was a bunch of water from consuming a lot of sodium or maybe just from being so stressed. Who knows why but scale said 212 this morning.
Killer workout today. Great pump and got a PR to boot!
Bench
135 x 10
165 x 5
225 x 5
235 x 4
245 x 3 (rep pr)
225 x 5
Really wanted to push it on bench but I didn’t have a spotter.
Dumbbell bench
55’s x 10
65’s x 10
85’s x 11
85’s x 8
OHP BTN
Kept rest periods under 30 seconds and had a KILLER pump.
Bar x 20
75 x 20
75 x 15
75 x 12
75 x 10
Dumbbell OHP seated
65’s x 10
65’s x 9
Dips
10
10
10
Ow
Dumbbell lateral raise / reverse fly SS’s
4 sets to failure increasing weight each set
Tricep push down circuit.
Rotated through 3 attachments going to failure then swapping attachment and so forth. 3 complete circuits.
Really enjoying the dumbbell stuff. The only down side is I have adjustable dumbbells so there is a threaded rod sticking out the end, makes getting them up by resting them on my quads a little tedious.
Decent leg day. My hips are still super jacked up. Gonna make another PT appointment as this is getting old. I feel like I’d have a super strong squat if I could get the squared away and it’s very depressing.
Squat
135 x 10
225 x 5
315 x 5
315 x 5
315 x 5
RDL
135 x 10
225 x 10
225 x 10
225 x 10
Barbell hip thrusts
225 x 10
225 x 10
225 x 10
Leg extensions plate loaded
4 sets of 15 with 90lbs of plates. Last few reps on the last sets was almost non existent. Good pump
Leg curls on plate loaded machine
3 sets of 7. Used 90 pounds of weights which is the most I’ve ever used. Pretty dang tough.
Came home pissed today and was determined to try and kill myself in the gym.
Bench
135 x 10
165 x 5
225 x 7 pr
265 x 1 pr
225 x 6
225 x 5
Got my wife to spot me on bench so I gave it all I had.
Dumbbell bench press
65’s x 15
65’s x 15
65’s x 15
OHP BTN
bar x 20
75 x 5
105 x 5
135 x 5
165 x 3
155 x 5
155 x 3
135 x 5
Dumbbell OHP (seated)
65’s x 11
65’s x 7
65’s x 7
Rear delt fly / band over head face pull SS
7 sets of 12/10 reps
Seated lat raise w/ band behind back lat raise SS
4 sets of 10-12 reps each
Dips
12
12
10
10
10
9
9
9
10
8
7
I was determined to hit 100, because fuck myself.
Giant tricep circuit
15 reps of rope pull downs, swap to narrow straight bar and do 15 reps, then swap to wide curved bar and do 15 reps. Only stopping to change attachments. Did 3 complete sets of these. Taking a step back eat completed circuit to change the resistance angle a little.
I understand your frame of mind (#fkyea) but next time you go for a PR you have a lot more than 265 for 1 if you dont AMRAP a PR right before hand .
45 for 10
135 for 5
185 for 3
225 for 1
245 for 1
265 for 1
275 for 1 and keep adding 10lbs each set until you get to the desired RPE of YOLO
1 other minor note, 225 for 7 equals a 270 1RM, since you hit 265 AFTER that AMRAP you are probably better at 1RMs than most people in relation to your AMRAP abilities (I am too).
Thanks dude! I really appreciate the kind words and motivation. Like everybody my gym progress ebbs and flows. It’s reventlt started going my way and I’m gonna ride it as long as I can!
At the beach with the family. Just got done getting a workout in.
Tried to super set everything together and just get through a total body workout as quick as I could. Felt fairly weak which wasn’t a pleasant feeling but oh well.
Dumbbells only went to 45’s and the rest was machines, which I’m not used too lol.
Super long hard day at work today. No PR’s but I’m proud of what I managed considering the day I had.
Kept cramping up everywhere during the workout. Sucked bad.
Bench
135 x 8
165 x 5
225 x 5
225 x 5
225 x 5
225 x 5
DB bench press
65 x 10
65 x 10
BTN OHP
Bar x 15
75 x 10
105 x 5
135 x 5
145 x 5
145 x 5
DB OHP (seated)
65 x 10
65 x 10
65 x 5
Dumbbell lat raise SS with band lat raise
4 sets to failure
Reverse flys SS with cable face pulls
4 sets to failure
Tricep rope pushdown SS with dips
3 sets to failure then finished with drop sets of tri rope PD’s
Work out was 6:08pm - 7:23pm. That included a warm up, bathroom break, and 3 trips upstairs to grab some meat my wife was meal prepping for me
I also think I’m going to try something new. I think I’m going to workout every other day instead of 6 days a week. On my off days I’ll do cardio. Gonna run this for a little while and see if my body likes the extra rest better.
A mix of hill sprints and jogging. Probably alternating. I used to have pretty decent cardio, multiple 15+ mile mtb rides a week and racing dirt bikes every weekend, ever since I started lifting weights I have done ZERO cardio. Between wanting to lean up and doing a spartan next month, cardio seems like a good option.
That, and I’ve been doing the same thing for a while now. Time to mix it up.
I have not. It’s not a normal thing (cramping). I’ve done all sorts of crazy things and taken different foods/supplements/drugs for cramps when I raced dirt bikes. I got over heated at work today and it was so humid, between that and not many breaks due to the specific job today I just couldn’t keep the water Intake up.
That it does! I should probably get some to keep on the truck. We get unlimited water and body armors, but they aren’t the “lites” and have a TON of carbs so I try not to drink many. I did drink some today though. I also usually bring 3 propel pour ins to work and this week I have forgotten them. Not really sure if they are any help though, but they taste good!
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thanks for the compliments!