Thought I’d put my afters here as well.
So this season I feel was pretty successful despite my setbacks in my personal life. Lifts went up, size got put on…even if none of it was a huge or spectacular gain, I got some gains none the less. Gonna keep pushing on building my numbers and whatever other size comes still is cool. Ready to keep pushing!
Monday night - push (bench focus)
Warm up : 100 banded push downs, 100 band pull aparts and 3 rounds of chins supersetted with back extensions.
Moved into some flat benching after all that, hit a heavyish raw set, then bumped up the weight a bit and hit a slingshot set. Backed the weight off and did 4/4/3/1. Moved into some close grip bench after that for a few sets. Dips and Tate presses came up next and then finished things off with side lateral raises and ab wheel.
This was a great session…bench moved well, and I got a lot of good quality work in. This was probably the last bench session in this house unless I happen to do another one this weekend. I’m moving at the end of next week so I figured I’d train hard this week and take next as a “deload” while it’s crunch time to make sure everything else in the house is ready to roll for the move. If it was the last one in this house, I’m pretty happy with it and hopefully my other sessions this week go just as well.
My pull session from this week went well, but it was also a bit of an experiment in regards to testing the waters. The place I’m moving into next week is an apartment, meaning that noise is something I’ll have to consider. So that means that lighter to moderately heavy deadlifts from the floor might be ok, but I can’t get too crazy with it I don’t think. We’ll see. I’m thinking I’ll have to lean into heavy rows, chins and good morning variations or heavy rdl.
So in my pull session, after my warm up of 100 face pulls and a bunch of straight arm pull downs I got into chins for 5 sets to start things off. My strength on these is definitely getting better so I was happy with that. I moved into some heavy barbell rows after that for 3 sets 6-8 reps and taking them from the rack. Then came seated good mornings. I think that these are gonna be a staple…I started doing them a couple weeks ago and I really dig them. After I got through those three main lifts, I just simply finished with curls because i had started later than normal and was running out of time. The curls felt meh…but the other stuff was good.
Once my move is done and such, I’m gonna join up at the smaller gym that’s focused on powerlifting/strength training/crossfit type stuff as opposed to the bodybuilding gym. It’s a little smaller, a little cheaper but a really good gym none the less. They hold smaller meets there, and they do have everything you’d need as far as training goes, including some machines. Seems like the smarter choice…plus that type of gym aligns with my goals better.
Well my final week of training in this house went well and now it’s time for a deload. Looking forward to setting up in the new place and seeing how far I can push myself
So we are back in business this week with training. It’s a little weird living in an apartment…I haven’t spent much time at all in apartments in my life and also training in one? Still figuring that out…I mean I only have trained here twice…I just moved in this past weekend.
Anyways, I got in my first bench session here on Monday. A lot of incline work and a lot of triceps too among other things. And then last night my first pulling aka back and biceps session. For that, I did a lot of pull-ups, a lot of bodyweight rows, some rdls and some hanging power cleans along with a couple other things.
Both sessions went fairly well, but obviously certain considerations need to be made in regards to being respectful to my new neighbors.
New space is a work in progress…I’ll still be making some changes/improvements over time
coming together nicely mate
Thanks. It’ll get there eventually…I know what I want it to be
Father’s Day Leg Day
After a decent warm up I got right into my squatting work. Worked up to a decently heavy 4x1 and then backed off for a 3x3. After that I did my good old burnout set with what my warmup weight was for 15 reps. I wanted more to be honest…not totally happy with that. After the squats were done I moved into weighted back extensions for a few sets super settled with a wheel and walking lunges super setted with good old sit-ups. Not a bad workout all things considered
Bench day
The focus today was flat benching as opposed to incline like last week. Started with regular flat bench, 4 working sets then into a feet elevated flat for another 4 sets. 3 sets of pushups after that and then tricep extensions. Finished with ab wheel at the very end.
So in other news, still fitness related, I am now an ambassador for the supplement world store in my town! So that’s pretty cool
congrats
Thanks man!
That’s really cool and I kind of want that job. What does it entail and how did you get it?
Well one thing is posting regularly on the story’s on ig and tagging the store. It’s to help with advertising basically and to promote the store as much as possible along with going to team workouts and a few other things. I got it because I have become friends with the guy who runs the supplement world here and he needed more male ambassadors…most of the ones he has so far are women. Nothing wrong with that but he wants some more diversity and such.
Very good on your ambassadorship.
Thanks man!
Sunday pull sesh
After a warm up of face pulls and back extensions I moved into my first main which was rack chins. Saw them on ig and thought I’d try them…i like em. 5 sets. Then onto rows…meadows rows. 4 sets there. Then into barbell rows for another 3. Rdl and seated good morning finishes off this one for the main heavier work. Ham curls next and then into bicepticals after. Finished the whole thing with ab wheel and kb swings
Dropped in at the new bodybuilding gym last night for back biceps and grip with one of the other ambassadors for supplement world here. They had some very cool and fun machines to use…I really liked one of the lat pulldowns and one of the rows so those two above the others I put the most work into. I trained hard in general but still. I also finished off my back with the pullover machine. For biceps I did some cable curls, but they also have this really cool fat grip preacher so I killed myself on that one for sure. And then grip…they have a grip machine that you can do a bunch of different things on. I mostly did fore arm rotation which is basically a machine version of the old forearm roller that you can diy pretty easy. It was pretty sick to be honest and I cramped up my forearms pretty good. All in all I was there for about 2 hrs and it was a knarly workout. Shoulda got a couple pics but what can ya do haha
I haven’t trained yet this week…between the heat wave and working 14’s this week I basically have had a “deload week” of sorts. Today and Friday will be more of the same, but this weekend I’ll be able to get some training in. Also planning to take my son swimming too
