Deadlift
quads till alittle sore
stationary bike 5mins
warming up to see if I can workout
135 x 8
185 x 5
5x5
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5
bent over rows
I suck at these…
95lbs x 10
95 x 10
95 x 10
5x5 arm curl
65 x 5
70 x 5
75 x 5
80 x 5(last few, sacrificed form.)
75 x 5
weigh calf rasies
to failure
50lbs with dip belt
I was going to add some farmer walk in for grip, which day would be best?
legs today
stationary bike 10mins
body squats
45 x 10
135 x 5
185 x 5 (hoping for 5x5 205)
205 x 5(WOOOOOOOOOOO)
205 x 5
205 x 5
205 x 5
205 x 5 (very good workout)
Front squats:
135(could be warm-up maybe 145 today) x 5
145 x 5
145 x 5
145 x 5(hands getting sweaty)
145 x 5
145 x 5(very sweaty…)
situps x has many as I could do 25ish
x 2
crunches
bicep barbell curl
45lb x 30
50 x 15
55 x 10
55 x 10
50lb calf raises
75lb calf raises
chest today
95 x 10
145 x 5
175 x 5
175 x 5
175 x 5(really hARD for reason)
175 x 5
175 x 5
close grip
attempt
145 x 5(easy)
155 x 5
165 x 5
165 x 5
single ticep extension
3 sets
two arm
40lbs
heavy dumbell row
60lbs x 2
sets of front rAISE, side, and rear delt raise stuff…
with 15lb dumbell
Leg today
enjoyed my day off yesterday
squats today
bike 5mins-hoping for 215lb today
body squats
145 x 5
185 x 5
215 x 5(gezzz heavy)
215 x 5
215 x 5
215 x 5
215 x 5(pretty hard not sure if ill be able to go up next session)
thinking of a excerise to rotate every other squat day instead of doing front squats both days
front squats
165 x 5
having a pain in my right calf… like its really tense… and kinda hurts to do front squats
going to do some Bulgarian squats, should help me with my balance too
Bulgarian squats
body weight x 6 each…
x 6
90lb calf raises- failure
again- failure
body weight- failure
shortish workout
Add farmers after deads, never do them before a bench day leave at least one day of grip rest btw a bench day as forearms surprisingly play a large role in benching. i dont do farmers walks just the holds that way ur grip maxes and u dont get tired as fast
good luck
thanks
chest
95 x 10
145 x 5
180(litte more) x 5(hard 5th rep)
180 x 5
180 x 5
180 x 5
180 x 4( just couldn’t get it…)
standing shoulder press
95 x 8
115 x 6
115 x 5
115 x 5
105 x 5
95 x failure
barbell curls:
65 x 10
70 x 8
push ups x 10
deadlift
stretch
135 x 5
225 x 5(some how it got really hard to deadlift without straps…
275 x 5
285(COLLARS) X 5(hard)
285 X 5
285 X 5
285 X 5
285 X 5
Shrugs
135 x 12
135 x 10
135 x 10
135 x 10
superset- weighed calf raise to failure 4 sets 3 @ 75lbs 1 @ 50lbs
Nice, dont use straps, thats how u will build good grip, i use them on my bar sometimes because its a cheap slipperery bar that falls out of my hands lol. gl with the 295 i wanna see 3 plates soon
I need to strength them another way
what is something like it
i just thought of this too, when doing rows or pullups wrap pieces of towels around them to make the nar fatter so u work harder, and never use straps to beging with do power shrugs with lots of weight can help too
okay will do for rows
I saw your rate me post and then this…props bro keep it up.
Good work.
Do you do any cardio at all? Intervals are good fun.
oooh I’ve found that if i just do 10 mins of moderate-high intensity cardio right after compound days, deadlifts and squats mostly, i can literally melt the fat way faster, plus i’m less sore the next day.
What kind of moderate-high intensity cardio would you suggest? sprints? or something
thanks youngguns
this routine looks good?
Sprints work the best, i usually sprint down the street right after i work out.