You never “need” knee wraps, the whole point is that they allow you to lift more, but you also compete against other people in wraps. Whether or not you want to do that is up to you, but they aren’t a cure for knee pain either.
Not gunna lie, ate some pizza today (it is father’s day after all) and I really wish I hadn’t. So bloated and my stomach’s actually aches…an this was from like 2 hours ago. Cravings sucks
Monday-- int. Chest day, my least favorite. I’m about to ditch flat bench for a bit and switch to flat DB and maybe BB incline. I honestly just don’t like it. Today felt super heavy…like my first couple reps surprised me. I’m also stalling on DB incline, usually doing the 95s after flat bench. But after 95 the DBs at my gym jump to 110s and the 120s (someone broke one of the 100s so there’s only 1). Which sucks because 95s work me but I think 110s will only be a couple reps, pretty big jump. Anyways
Flat bench - 2x5 285, 1x5 275 then 1x12 225
Incline DB - 3x8 95s
Close grip bench- 3x10 180 (Smythe)
Rear delt swings - 3x10 25s with pause at top
Weighted abs
Was still a good workout but it was a grind. I need to commit to more rest days during the week with cardio to give my body a break.
Squats-- worked with 185 felt like a million reps jus really working on my technique. I’d rather use a lower weight and be doing things right then only focused on heavy weights and doing it wrong. (Ego checked)
I know I’ll have the strength to go right back up once I feel good about it.
Bunch of box squats with 185
Leg ext- 3x10-12 155 paused at top
Sitting calf machine- 90 each side 3x10 pause at top
Abs
I’ll be squatting twice a week as long as I have the time.
Flat DB press-110 3x8
DB shoulder press - 75 3x 8,7,8
Flys- 40 3x10
Calves-- 90 each side of Smythe 50 total
Weighted abs 50 total
Felt good today. tomorrow will be a cardio day. Yesterday was a rough day mentally. 2 year anny of my sister passing so I ordered Chinese and had 3 nips at like 9oclock.
I havent maxed out in awhile, but the last time I maxed was around this time last year where I hit a very grindy 505. I’ll be maxing out (or close to it) at the end of this cycle in about 4 weeks. Im shooting for at least 535 (hopefully I’ll hit more than that).
Flat bench – 2x10 225
Incline DB-- 3x10 50s
Should DB press - 3x10 50s
Weighted abs
Went light and quick today…
On the plus side, weighing in at 272. I’m proud because 3 months ago I was at like 283-286 depending. Pretty good progress there! Can def tell my stomach’s has gotten smaller and my handles have. Have def put on a good amount of muscle too. Eating good, getting rest and working hard pays off.