Chest
good workout. before training i tried a sample of ErgoPharm’s Clearshot. it is a energy booster thing. it tasted like shit. going down my throat there was an odd sensation and also when it settled in my stomach. it dindt burn per say, more like a warming sensation. im telling you my throat and stomach felt like they were next to a fireplace or something. this product was flavored “green tea & lemon”. never heard of that flavor before but fact of the matter was it tasted like shit, like i was drinking hydrochloric acid or something. i didn’t notice any jitters or even really extra “energy”, but i WAS a little more focused. consensus: tastes like shit, does have a good minor effect, not worth the money
DB Flat Bench
this was all the way up all the way down touching chest very strict form
3x7x75’s
hopefully in 6-8 weeks ill be ready to do the 85’s
DB Incline Bench
once again strict form
3x9x55’s
next week 65’s with lower reps, thank god sets of 9 is fking annoying, but still, this was a nice PR
Weighted Pushups
3x5xBW+50 lbs
not too hard
DB Flat Flyes
7,8,9x35’s
really strict form, couple more weeks up to the 45’s
all in all the extra day of rest seems to have done me well even tho i didnt have a great night of sleep…after this workout i took off my shirt i was looking pretty good (no homo) → (is this necessary when observing oneself??? jk but not really…)
Shoulders
Standing Military Press Strict f0rm
3x6x125
High Pull
3x5x175
DB Lateral Raises
3x6x30’s
couldnt get a PR was too tired from earlier exercises
DB Rear Delt Raises
6,6,7x30’s
couldnt get a PR…next week!
BB Shrugs
3x5x325
Arms
Close Grip Bench
3x7x170
moving up to 180 next week!
Wall BB Curls
3x7x85
moving up to 90 next week. these were done with my back against the wall, so no swinging/cheating
Tricep Cable Pushdowns
5,6,6x70
DB Hammer Curls
5,6,6x45’s
Hammer Curl Burnout
16x30’s
Back
Rack Pulls
warmup
5,6,6x425
Strict Pullups
5,6,6xBW
Seated Cable Rows
6,6,7x165
this is the same weight as last week its just that i entered it incorrectly last week as 175, not 165
Supinated Pulldowns
6,6,6x130
Good day, rackpulls still weren’t too hard. Pullups were better…but still need work…
Cable rows and pulldowns were good too
rep PRs in all lifts
Chest
DB Flat Bench
3x7x75’s
for some reason couldnt muster Pr. next week ill go for double PR, will take some pre workout stuff maybe to help me. good news is that last week i did this after taking a energy supplement, this week i did it without it, nice to know i can still do it on my own
DB Incline Bench
3x5x65’s
little shaky but not all that hard, just adjusting to heavier weight
Weighted Pushups
5,6,6xBW+50 lbs
not too hard
DB Flat Flyes
8,8,9x35’s
PRs in all besides flat bench, but hopefully next week ill make it up
pretty good workout
Back
Rack Pulls
warmup
6,6,7x425
Strict Widegrip Pullups
6,5,4xBW
tried widegrip today it was a little bit harder
Seated Cable Rows
6,7,7x165
Supinated Pulldowns
6,6,7x130
rep PRs in all lifts
Chest
DB Flat Bench
7,7,7.5x75’s
wtf only half rep PR. i think its because on first set i fucked up my hand placement on the DBs and had to expend more energy than normal dealing with it during the set
DB Incline Bench
5,5,6x65’s
Weighted Pushups
6,6,6xBW+50 lbs
DB Flat Flyes
5,5,5x45’s
up from 35’s last week. still didnt seem too hard. i try to focus on the stretch a lot with these
PRs in all besides flat bench, but hopefully next week ill make it up
pretty good workout
Legs
Box squat
warmup
2x270
what the heck! i wanted 4 reps only got 2. i have gotten 3 reps already…
Ham Curl
3x6x90
Calve raise
2x10x225
Leg Extension
4 plates + 25, 2 sets of 9
to be honest i missed leg training last week so i hadnt trained legs since 2 weeks ago. so i guess i shouldnt be that surprised on box squats i didnt get a pr. next week !
that was the first time i missed training in more than a year…i had a lot of shit to do that day and didnt have an hour to spare. hopefully thats the only time it happens