Squats are THE real leg day 
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Did the spartan race today. It was a lot easier than I thought. The only obstacle that was challenging was the āringā monkey bars. And the only reason they were hard was because dumb people were doing it with wet hands!! I mean come on, put your hands on the ground and dry them off! I got to see so many uncoordinated people and lots of missing common sense.
My sister āsprained her angleā on the very first āobstacleā. She claims I pushed her but what ever lol. So I did a lot of running ahead and then waiting.
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Great shots! I did Spartan a year ago and boy was I sore the day after, specially the forearms.
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Horrible workout. Dropped a bar on my throat and my elbow are on absolute FIRE. Pretty sure Iām about to order some bp-157 or what ever itās called. Iāve had tennis elbow before and this is why it feels like but in both elbows, on both sides 
Bench
135 x 10
165 x 5
235 x 5
235 x 5
235 x 4.5 same as last week. Allllmmmooost there
135 x 26 (1 rep pr for finisher I think)
OHP
Bar x 15
75 x 10
105 x 5
135 x 10
145 x 5
145 x 5
Lateral raises.
Thatās all I could do 
. Both my elbows feel like a Webber grill on the Fourth of July 
Been two days since Iāve got to train!! About went crazy. Wifeās birthday and late doctors appointments have kept me away, but those things are behind me now 
Pull ups
12
12
Elbows started to flare up so stopped here
Deadlift
135 x 10
225 x 5
315 x 3
415 x 3
415 x 3
415 x 3
BORās
135 x 12
205 x 12
205 x 10
205 x 11
Damn these felt so good. Form was most exquisite.
Low cable rows
4 sets with high reps to failure
These hit the bottom part of my lats like nothing before
Rhomboid rowās
Gonna work these in on back days. Used 35lb DBās today just focusing on trying to get a mind muscle connection with the little fellers
4 sets of 12
Cable facepulls with rope attachment
3 sets to failure with the last being a drop set. Rear delts were on FIRE
Curlzzzz
Lots and lots of dumbbell work
Cable curlzzzz with ezbar attachment
A few sets?
Glad to be back in the gym.
Got some more work done on my arm yesterday and just couldnāt make myself workout.
Had a mediocre leg day
Box squats, just a touch above parallel, took all weight off legs and sat completely down.
135 x 10
225 x 10
315 x 5
345 x 5
345 x 5
345 x 5
Stair climbs
Did a few sets up the stairs holding 65lbs dumbbells. All but 1 set I skipped a step. Kinda like an uphill lunge lol
Leg extensions
6 sets with the last set being a drop set. Topped out at 105lbs. Never had such a hard core quad pump
Leg curls
3 heavy sets. Knees didnāt want anymore.
Good workout today. I actually got sad it was over.
Since I have no plans as of now to compete Iām gonna do more close grip bench than regular bench. I want them thicc and joozy arms.
CGBP
75 x 10
135 x 10
165 x 6
225 x 5
225 x 5
225 x 5
195 x 9.5 (amrap set)
BTN OHP
Bar x 15
75 x 10
105 x 5
135 x 5
145 x 5
145 x 5
Dumbbell bench
65ās x 20
66ās x 12
65ās x 10
Dumbbell OHP seated
65ās x 9
65ās x 10
Tricep rope pushdowns
3 heavy sets to failure
Tricep wife grip push downs
3 heavy sets to failure
Lateral raises
15ās x 20
20ās x 12
25ās x 10
15ās x 15
Reverse flys
15ās x 12
15ās x 15
15ās x 12
15ās x 11
Body cross over raises with band
2 sets per arm to failure.
A pound of muscle a month is fantastic. The more fat you loose the more apparent the muscle gains will become. Remember itās a marathon not a sprint. Youāll make progress at times like this if you can remember this and train harder when you feel discouraged. Consistency over time brother
I appreciate the feed back man. I definitely value guys like you and others input. Iāve decided Iām gonna make a short term goal somewhat feasible.
Current plan is to up the calories and let the scale go up instead of staying the same. Gonna see if I can pack on more than 1lb per month being in a surplus and eating right and then try and get in decent summer shape. Iāve never, ever, had a summer where I wasnāt ashamed to go shirtless at the beach and I always avoid pools and stuff. I want to change that this up coming summer.
I realize I could continue with my same approach and get there in time for summer, but hopefully this way Iāll add a little more muscle. Obviously your way, and others is the correct approach, but damnit man, I wanna go shirtless all summer and be happy.
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Back day was a bust. Had family coming over and out the rush job on it
Pull ups
12
12
Deadlift
135 x 12
225 x 5
315 x 3
415 x 4
BOR
135 x 12
225 x 10
225 x 10
225 x 10
Low cable rows seated
4 sets of 20 on selector 18 (I need to start tracking this)
Few curls . Like 5. Sad day.
Gotta be up at 3 tomorrow am so cut a couple moves out but other than that excellent day in the gym.
Close grip bench
135 x 12
165 x 5
195 x 5
225 x 5
225 x 5
225 x 5
BTN OHP - very short rests
Bar x 12
75 x 10
105 x 20
105 x 15
105 x 12 drop set to:
75 x 14
Bar x 21
Cable face pulls
No rest, got 12 reps then moves the pin down on the stack (heavier)
Couldnāt complete 12 on 5th set
Laying rear delt DB raise
3 sets to failure
DB lateral raise
4 sets to failure
Tri push downs using rope and narrow straight bar.
Finished with low cable curls because I had to skip them yesterday and I want some arm gainzzz
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Decent back day. 4 day weekend started today at 5 so thatās awesome!
Pull ups wide grip
10, and thatās it. I was reminded why I always FINISHED with wide grip and never started lol.
Deadlift
135 x 10
225 x 5
315 x 3
375 x 10
BORās
135 x 12
225 x 10
235 x 10
235 x 10
Last couple reps were cheater reps.
Trap bar rows!
Found a decent video and gave them a shot after figuring out how to do them lol
Bar x 12
145 x 10
175 x 10
Just feeling it out. Probably use something around ~200 for working weight.
Cross body curls
A bunch.
Dumbbell curls
A bunch
Low cable curls
Holy mother of pump. Amazing set.
Video of deadās. First 5 is almost a touch and go maybe? Second 5 is one breath on the ground. Trying to figure out the best way to do them. Thoughts?
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Both touch n go and dead stop have their benefits and deadlifting never has draw backs.
TNG: hypertrophy, time under constant tension, usually can do more reps, cardio
Dead stop: more sport specific to powerlifting, usually harder to do more reps, if powerlifting is your goal I would recommend dead stop
To program both you could alternate days or work up to your top set or top working sets with dead stop then strip a bit of weight and hit some cardio burner sets.
Things you didnāt ask about 
:
I was going to mention consider a mouth guard because it looks like you bite down buuut I think you are using one?
And when you brace it looks more like you are just taking big breathes. Your chest expands but you actually want to be pushing that air into your belt/belly. Possibly your belt is too tight. That is kind of hard for anybody to be certain of except you but thought I would throw it out there.
Thanks man! Iām sure Iām like 99.9% of the newbs who lift, I want hypertrophy with a big total 
I do use a mouth guard. Canāt remember the one but itās made for lifting by a pro strongman or something. Love it. I hate when I get the straps tight and realize itās not in!!
So I donāt normally pull with a belt, I feel like I get a better brace without it. Iām trying to figure it out because I do think it adds value to my safety.
I also struggle hard bracing from the bent over position, as you saw. Unfortunately I strap up anything last 315 so I should probably fix that.
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They are not mutually exclusive !!! 
As for bracing better with out a belt I just wouldnāt use it until you start to prep for a meet and when you do use it play around with it being a bit looser.
Iām too scared/Iām embarrassed to do a meet.
My brace with the belt and without the belt is different. I find with the belt to feel it so anything I have to push out more. As where without the belt I flex inward almost
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You shouldnāt be. I was too, but when I got there, everybody was extremely supportive. It was one of the most positive environments Iāve ever walked into. Seriously.
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Samesies. They are a ton of fun. Its like a party but we lift heavy shit instead of dance. Drugs still there obv
Samesies, again
I am pretty sure we are probably supposed to be bracing the exact same with and with out a belt but at the same time I did the same thing before getting a belt and it wasnt until I learned how to utilize the belt I really gained anything from it. I still dont think I brace properly for deads with a belt but I am going to work on that starting tomorrow.
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Pretty rough and short workout today. Woke up sick and going through withdrawals from my anxiety meds. Iāve hated taking them for a while now, tried to quit cold turkey a little while back and the headaches, blurred vision, and crazy dizziness made me get back on. Of course this is a medicine that I specifically told the doctor I wanted to be able to quit at any time with no withdrawals or sides and she assured me this was it 
I hate doctors.
So I tapered off a little bit apparently not enough because Iām dizzy and pretty disoriented.
Bench
135 x 10
165 x 5
205 x 10
205 x 9 , nonspotter so played it safe.
Heavy tri push downs followed by CGBP, one set to failure.
Tried some rear delt barbell raises, some bent over behind the back. Never really felt it in my rear delts but my traps and tris did. Lame.
Hoping tomorrow will be better.
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Drug dealers, I mean there are mostly good doctors but the bad ones love to treat symptoms rather than causes usually with drugs.