Dead’s
135 2x8
225x1
315x1
405x1
495x1
Going to shoot for a couple doubles of 565 today
565x3 got a triple but probably should of just went with 2. My lower back has a crazy pump which is annoying
565x2
565x1 this one took everything. Got it though. Considering my doubles of 545 felt hard last week and this was like the same id call it progress.
Bent over rows
135x8
225x7
225 row Into shrugs x 7
Same as above x 5 these never seem to get easier but I think it’s because I’m always doing them after deadlifts.
Bent over rows
135x8
180x8
I think I’ll get better reps with 165
165x7
Curls
Warming up with 25s x 8
45s x7
45s x7
40s x 5
And
I’m spent…late workout today. Wasn’t even gunna go but didn’t want to talk myself out of it and just forced myself. Glad I did though.
After that 3rd rep on my last deadlift day of my triple I knew I felt something in my lower back. Well next day it’s sore as shit. Feeling better today, just some stiffness and annoying achy pain. But still gunna hit it today
Thursday —- lighter weight reps day
Flat bench
Bar
135 2x8
225x5
275x8
275x9
275x6
225x10
Db shoulder press
50s x 12
55s x 10
60s x 8
Rear delt flys with superset flat db flys
25s x 10
30s x 10
30s x 10
Dead’s doing doubles today gunna go for 3 sets starting with 545 and adding 20 lbs each set
135 2x8
225x1
315x1
405x1
495x1
545x2 this went up super smooth
565x2 this went up smooth too the real challenge is next set
585x1 could only get second up a tiny I’m
315 burner set x 8
I’m happy with the dead’s today. Idk if I keep getting this back pump because of my form or if it’s because I’m usually doing a push day the day before doing dead’s. My form looks fine though.
Bent over rows
135x5
225x8
275x6
Row into shrug
225x6 my lower back is preventing more
Curls and lat pull downs supersetted
Curls
30s x 10
45sx 7
45sx 7
Lat pull downs…normally I do wide grip today I’m going more narrow
135x10
165x8
Warm up with set of leg ext leg curls and glute raises. Not going super heavy today.
Dead’s
135 2x8
225x1
315x1
405x1
495x3
495x3
495x1 idk why but this jus seems very heavy today.
Tried doing rows and lat pull downs but idk my energy is GONE. What a shitty workout, at least I got some deadlifts done today. Will be back tomorrow .
Got. Huge snowstorm yesterday up here in mass so didn’t make it out to the gym. Was probably closed anyways
Flat bench
Bar
135 2x8
225x3
275x1
315x6
335x4
Sucks not having a spotter, I know there’s at least 1 or maybe 2 more reps but still.
335x3
Drop set with no rest into
275x8
225x10
Db shoulder press with short rest
55s x 12 gunna work with this and go for 10+
55s x 12
60s x 10
Flat flys with super set rear felt raises
35s x 10
35s x 10
Warm ups 2sets each of leg ext, curls, and glute raises.minimalist weight
Dead’s
135 2x8
225x1
315x1
405x1
495x1
545x1
Gunna try getting 585 for a double today, then probably go up 10/20lbs for singles.
585x1 I was pretty tough. Gunna just stick with 10lb increase singles today.
595x1 this was hard as shit so gunna end it there. Happy with my dead’s today though.
Started doing bent over rows, but something feels weird in my arm. On the inside where my arm bends it’s like a stinging going into my bicep.
Lat pull downs
130x12
165x10
180x7
135x til failure right after
Curls
25s to see how they feel
45s x6 shit jus doesn’t feel right
40s x8
40s x7
Hammer strength iso row
90 ea side x 12
135 x 8
135 x 8
I’m spent my bicep is fuckin with me too idk. Still got a good workout in today.
I think after this week I’m guna start a new routine. Lifting heavy all the time is taking it’s toll on my body. I love lifting heavy weight but it’s hurting afterwards my knees back etc lol. I also want to start building a good physique. Right now I’m just big, but it’d be nice to get leaner and lower my BF%. One thing I have to be more disciplined on is my eating habits. I know 100% that is one of my downfalls. I’ve also been drinking a little more. This covid still has my work shut down, it’s been a killer.
Flat bench
Bar
135 2x8-10
225x1
275x1
315x6
315x6
315x4
Drop set to
225x think 10 or 11
Hammer strength shoulder press
90 ea side x12
90 x 8
Hope everyone had a good holiday. Haven’t been in gym in a few days and feel really good today starting the week with a pull day.
Warm up with leg curls, ext and glute raises
Dead’s
135 2x6
225x1
315x1
405x1
495x1
Going for some doubles today
545x 2 went up super smooth
585x2 second one was definitely a grind out
Gunna try one more single of it
585x1this one was tough but I got it up. Gunna finish at that.
Honestly I think these few days off for the holidays were great. I have a lot of energy, feel good.
Hammer strength iso row
90x 8
135 ea side 2x10, 10
Flat bench
Bar
135 2x10
225x3
275x2
315x7 I want 10
315x6 these reps are feeling strong
335x3
Drop sets right after one another
275x9
225x8 these drop sets kill me but are awesome.
Db shoulder press
50s x 8
85s x 7
85s x 5
The 85s are heavy as fuck
Flat dB flys
30s x 10
40s x 10
45s x 10
Super setting sets of tri push downs and face pulls
Flat bench
Bar
135 2x10
225x1
275x1
315x8 I really want to get 315 for a 10 piece nugget. So close, with a spot that set could probably be 9.
315x6
325x3
Going for 1 or 2 on this
335x1
Drop set to 225 til failure
225x19 woooo
Switching it up today and doing incline BB press after flat
Incline bench
135 movement warm up x 8
185x3
225x5 definitely harder after flat bench lol
225x3
Db shoulder press
50s x 8
Going with 75s today. Would be nice to use 80s but there’s only 1
75s x 8
Fuck it 85s it is
85s x 5 got heavy quick.
Rear delt flys with super set of tri push downs
25sx 10
35s x 10
35s x 10
Tri push downs
140x 15
190x 10
190x 10
Spent. Good workout though, most stuff felt strong.
Deadlifts might just go for singles today jump up 10/20/30 maybe idk.
135 1x10
225x1
315x1
405x1
495x1
545x1
585x2 first one when good so went for 2. Might just stick with this
Gunna go up 10
595x1 this shit feels 10x heavier with 10 more lbs. I think those 2 of 585 just kill my cns
Here’s a recent photo of my progress. If I could get my weight lowered and drop my BF it would make wonders. I’m researching a new routine to follow. My body gets really burnt out after these heavy ass sets and is affecting the rest of my workouts. I might look for a split that focuses more isolations, but obviously keeping my compounds a focus, just not as heavy. Idk I’m just thinking aloud here