Today was balls. Feeling tired and sore, and my lower back was telling me to stop the deads. So I did. Rest of it was just treading water doing easy shit. Well, except I did the Biceps torture thing at the end. Not recording the exact details, but I added a tiny bit of weight and reset back to 8 reps.
Bit of an easy day, just doing whatever for the shoulders. Having not done any standing OHP in a bunch of weeks, so thought I would I was gonna struggle even with 80, but everything felt pretty easy. Nothing here too strenuous, feel the need to go easy for a couple days.
Need another day before I feel ready for squats, so just tossed in an easy pulling day.
Machine MTS High Row
20 kg x 10 reps
25 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps
Pull-Up
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
12 reps
Isolateral Plate Loaded Row
102 lb x 10 reps
192 lb x 10 reps
282 lb x 10 reps
192 lb x 10 reps
Wide-Grip Lat Pulldown
90 lb x 8 reps
105 lb x 8 reps
120 lb x 8 reps
135 lb x 8 reps
90 lb x 15 reps
Also did another round of biceps hell and 5 minutes of running. I figure if I do the biceps thing every time I do pulling, I will have massive, world-destroying biceps within a few months.
Supposed to be getting smaller and weaker, but instead I am feeling pretty peppy today. Squats/Legs on the agenda. I think I may have had 170 in me today, but decided to save the energy for repping the hack squats.
Barbell Squat
60 kg x 5 reps
80 kg x 3 reps
100 kg x 3 reps
120 kg x 2 reps
140 kg x 2 reps
150 kg x 1 reps
160 kg x 2 reps
100 kg x 10 reps
Pull-Up
10 reps
10 reps
5 reps
5 reps
5 reps
5 reps
5 reps
1 reps
1 reps
5 reps
Machine Hack Squat
145 lb x 6 reps
235 lb x 6 reps
285 lb x 6 reps
325 lb x 6 reps
375 lb x 6 reps
415 lb x 8 reps (PR)
325 lb x 10 reps
235 lb x 10 reps
Muscle-Up
2 reps
Some may notice I have been adding lots of pull-ups back into my workouts all over the place. Today was all about making them explosive - particularly the 5 rep sets where the aim is to basically slam my shoulders or chest up into the bar. I have gotten a good reminder over the past month that there is basically no such thing as too many pull-ups.
Bit of an easy chest day today. Been a while since I put more than 105 on the incline, so that was interesting. The ROM needed to be better, but I didnāt have a spotter handy. Not a lot of volume today otherwise, pecs and shoulders are already a bit sore.
Barbell Incline Bench Press
45 kg x 5 reps
55 kg x 5 reps
70 kg x 5 reps
85 kg x 3 reps
95 kg x 3 reps
105 kg x 1 reps
110 kg x 1 reps
115 kg x 1 reps
Decline Barbell Bench Press
60 kg x 5 reps
70 kg x 5 reps
85 kg x 5 reps
95 kg x 3 reps
105 kg x 3 reps
115 kg x 1 reps
125 kg x 1 reps
Dips - Chest Version
5 reps 16
5 reps | weighted | 8 kg
10 reps | weighted | 8 kg
20 reps | weighted | 8 kg
Added 6 minutes of uninterrupted and unimpressive running at the end.
Back around to shoulders again, trying to do a little bit of everything. Top end strength was good, endurance is bad today. Feeling the calorie deficit today for sure. 95 flew up, with only a minor wiggle.
Canāt quite explain what is going on. Calories down, weight coming offā¦albeit fairly slowly overall. Somewhere between 2 and 2.5 kilo since I started, which is much slower than what I usually do. In any case, I was feeling a bit weak and all my joints were complaining today, so my expectations were low. All the warmups felt terrible. 140 felt bad. 150 was terrible and almost stopped there. Stopped feeling sorry for myself and got in a proper headspace and smashed 160. Tried not to overthink it and added another 10 kilo and smashed that too. Then I smashed the hack squat. The combination has been pretty effective for me so far.
Mixed bag today on the titties. Elbows much crankier than usual today, and my shoulders/delts crapped out on the declines. Was gonna flat bench at the end for some volume, but dipping proved much more comfortable, so I did that thing where I make them progressively harder. On the bright side, I doubled 115 on the incline, so that was nice.
Shoulder day today with some easy deads thrown in at the end. Hit 100 on the press with the usual amount of knee wiggle, probably a little more than I like. I always feel guilty that my form is not perfect, but on the other hand I can control a very slow negative on the way back down, so itās not like I am a huge cheater.
Standing Barbell Shoulder Press (OHP)
30 kg x 5 reps
40 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
70 kg x 2 reps
80 kg x 2 reps
90 kg x 1 reps
100 kg x 1 reps
Seated Barbell Press Behind Neck
30 kg x 5 reps
40 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
70 kg x 3 reps
77.5 kg x 2 reps (PR)
60 kg x 10 reps
40 kg x 10 reps
Barbell Deadlift
60 kg x 5 reps
100 kg x 3 reps
140 kg x 3 reps
160 kg x 1 reps
180 kg x 1 reps
140 kg x 5 reps
100 kg x 10 reps
Muscle-Up
2 reps
2 reps
3 reps
Trying to also break back through the psychological barrier with the MUs. These are not perfect, but definitely an improvement.
