Leg dayyyyyy. Doesn’t look very hard on paper but I almost puked when I finished.
Seated leg curls
140 x 12
110 x 15+ partials past failure
Hack squat
(Weight includes sled)
435 x 10
Following 3 sets have 20 sec rest
375 x 6 375 x 6 375 x 6
Lying leg curls
130 x 15
RDL’s
315 x 10
325 x 10
225 x 10
Back squat
135 x 10 ATG
185 x 10 - no stop/lockout
225 x 10
Single leg extensions - no rest
70 x 12x 3 each leg - last set was assisted towards the end.
Walking lunges
This! Sometimes the hardest part is just showing up.
Great work!
Agreed. I’ve never regretted getting a workout in, but have, many times, regretted taking the day off
Worst workout I’ve had in a while. Lots of pain, zero motivation, and weak. Hoping it’s just because I’ve been working so much and only sleeping a little during the day.
Incline smith
Nope nope nope
Incline bench press
Nope nope nope
Seated cable fly’s
50 x 15
40 x 16
Incline hammer press
85lb/handle x 7
65 x 13
Dumbbell lateral raises
35’s x 11
27.5 x 17
Iso hammer OHP
85lb/handle x 9
70 x 10
Reverse pec deck
180 x 24
220 x 12
200 x 14
Pec deck SS tricep machine (prime) SS lateral raises
Pec deck
180 x 14
180 x 11
Prime pushdown machine
70 x 20ish
80 x 20ish
Standing machine lateral raises
90 x 20
110 x 11
Worked up to my working weight on smith inclines and thought I was going to snap my collarbones and blow my shoulder out. Tried incline bench and same thing. Messaged my coach and got permission to swap to dumbbell presses for those, so that’s good.
Where is the pain? Have you seen a physio ? What is your plan to treat it ?
I have plates and screws in both wrists, carpel Tunnel and arthritis in both wrists and hands, I’ve broke both my color bones, left shoulder socket, and nerve damage on both sides as well as wear and tear in the joints.
It hurts everywhere lol.
I have not seen a physio, it really only hurts on flat bar work, which I never did until I hired a coach, but it’s going away now so that’s good.
My plan is to save up enough sick time to get my arms re operated on and then save up the time again and have both shoulders rebuilt.
wow that’s a lot of issues right there. Sounds like the simplest thing is to drop the flat bar work in favor of dumbells which you already did.
Yea lol grew up riding and racing dirt bikes and BMX. It was pretty tough on my body
Back dayyyy
BOR’s
245 x 9
195 x 14
Prime pull downs
225 x 13
190 x 13
Prime rows
260 x 11
225 x 11
Single arm seated cable rows new
190 x 10
160 x 20
Single arm DB preacher
35 x R-7 L-13 R-11
30 x R-9 L-13 R-9
T-bar rows SS alt DB curls / Pull overs
105 x 10 - 25’s (DB) - p/o’s (60lb)
105 x 9 - 25’s - P/O’s (80lbs)
Been making steady progress in the gym already. I’m sure a lot of it is neurological adaptation or what ever but progress is progress!
Chest press
210 x 12
190 x 13
Seated cable flys
60 x 12
40 x 17
Incline hammer press
85 x 10
65 x 15
Dumbbell lateral raises
35 x 15
30 x 18
Iso hammer OHP
85lb/handle x 10
70 x 14
Reverse pec deck
200 x 18
205 x 13
207.5 x 11
Pec deck SS tricep machine (prime) SS machine lateral raises
Pec deck
200 x 16
200 x 13
Prime push downs
90 x 14
90 x 11
Standing machine lateral raises
100 x 17
100 x 15
Nice work my man!
Seated leg curl
150 x 14
117.5 x 17 + 15 partials once failure reached
Hack squat
445 x 12
Following 3 sets have 20 sec rest
465 x 6 465 x 6 445 x 3
Lying leg curls
150 x 12
RDL’s
315 x 10
315 x 10
225 x 10
Back squat
135 x 10
225 x 10
235 x 10
Single leg extensions no rest (each leg-)
80 x 12
80 x 12
80 x 10
Walking lunges
Had such a damn long day. Worked through lunch and worked a little past quitting time. Tired, hot, and sunburnt from hell I chugged some pre workout and rushed through a workout.
I’ve got to find a better way to warm up for BOR’s, I’m always struggling on these. Maybe just ramp up slower.
BOR
245 x 9
195 x 15
Prime lat pull down
235 x 13
200 x 11
Prime rows
270 x 9
225 x 11
Single arm seated rows
195 x 14
165 x 19
Single arm dumbbell preacher curl
35 x R-9 L-11 R-11
30 x R-11 L-16 R-11
T-bar rows SS alt DB curls / Pull overs
105 x 10 - 25’s (DB) - p/o’s (60lb)
105 x 8 —same
Did my testosterone shot in my left delt last night, I think I went a little too far back and got my rear delt lol left shoulder is just about useless. Only thing it physically effected was rear delt work, still set some sweet PR’s on other things
Chest press
215 x 14
195 x 15
Seated cable flys
65 x 9
45 x 14
Incline hammer press
87.5 x 10
70 x 13.8888
Dumbbell lateral raises
35 x 14
30 x 18
Iso hammer OHP
87.5/handle x 11
75 x 10
Reverse pec deck
200 x 15
200 x 15
180 x 12
Pec deck SS tricep machine (prime) SS machine lateral raises
Peck deck
220 x 13
220 x 13
Prime push downs
90 x 13
90 x 12
Standing machine laterals
120 x 14
120 x 13
Sweet sweet progress. Crazy how being headed in the right direction feels better than spinning your wheels 
Does this mean you’ve let go of the reins and you’re listening to your coach?
Yea. I’ve had a few small slip ups where I might eat a spoonful of peanut butter when I’m not supposed to, but other than that I’m doing what I’m told with food and exercise wise.
Glad to hear it! It looks like you’re in a better headspace now than when you started. Keep it up!
Careful with this. Peanut butter is very calorie dense. Not a bad thing, but if trying to lose weight, it is not a great thing to cheat with. I am trying to keep some lower calorie very filling snacks around. I have been liking cheddar popcorn for when I am starving (usually happens after I go to bed and can’t sleep). I could easily eat 4-5 Tbs of PB, but a big bowl of popcorn fills me up a bit more, and is a lot less calories.
I’m trying to gain weight lol but yes you are 100% right about it being crazy dense calorie wise for such a small amount.
Didn’t realize you had switched gears. Is the diet getting any easier? Coach being a bit more accommodating? Starting to like the workouts?