T Nation

Biros' road to 700 deadlift

Tuesday
Feeling great today. I’ll be honest with ya guys since COVID hit and was unemployed I developed a little bit of a drinking problem…whether it be a couple beers or nips or whatever, it’s been every night. Well yesterday was the beginning of a new week and a more disciplined me and I didn’t have a drink at all. I’m gunna keep at it because I have bigger goals than that.

Hittin ,cpl sets of legs and doing mostly cardio. Wanted to throw dead’s in today but there’s a bunch of kids on the bar and I’m not using a smooth bar.

Warm up first on elliptical.

Leg curls
70 x 12
100 x 12
115 x 12
115 x 12

Leg ext
40 x 12
85 x 12
100x 12
100 x 12

Cardio.

Gunna get here earlier tomorrow so I can get a good day of dead’s in

3 Likes

Wednesday
Feeling great today man. Hittin some dead’s with back and bis is the plan

Warm up on elliptical

Dead’s
135 x 8
225 x 5
315 x 1
405 x 1
495 x 1
545 x 3
545 x 3

Hammer Curls
30s x 12
40s x 10
40s x 10
40s x 8
40s x 9

Lat pull downs
120 x 15
150 x 12
150 x 10

Good workout out today not the most exercises but ran outta time for today still good. These past days I’ve probably lost 5lbs just by sweating here.

Thursday hitting some chest and shoulders today…warm up on elliptical and cpl light sets of flat dbs

Flat db bench going for a little less weight with higher reps
40s x 10
50s x 8
95s x 12
95s x 11

Flat db flys
30s x 10
35s x 12
40s x 12

Db lateral raises
20s x 12
25s x 12

Hammer strength shoulder press
45 ea side x 12

My cns feels fried from yesterday

Gunna just finish with some cardio

Been a good ass week man. I feel great haven’t drank any alcohol since Sunday and mentally feel much better. Finishing it up with some back today

Warm up on elliptical

Lat pull downs
120 x 15
150 x 12
150 x 12

Bent over rows
135 x 12
225 x 10
275 x 8

Row into shrug
225 x 8
225 x 6

Curls
30s x 12
45s x 9
45s x 7

Rear delt flys
25s x 12
35s x 12
35s x 10

Abs in between sets

1 Like

Had a good ass weekend. Think I got a mild concussion from getting whipped off a tube on back of a boat lol. I’ll live. Starting week with some chest

Flat bench
Bar x 12
135 x 10
225 x 6
275 x 2
315 x 1
Gunna work on sets of 315
315 x 6
315 x 4
275 x 10

Incline dbs
55s x 8
85s x 5
110s x 8
110s x 6

I’m finishing with cardio my head is killing me and I’m feeling kinda dizzy from these heavy sets

1 Like

Tuesday feeling better for sure. The bright light is making me feel nauseated.

Warm up on elliptical and then dead’s with some legs afterwards

Dead’s
135 x 10
225 x 5
315 x 1
405 x 1
495 x 1
545 x 2
565 x 2

Leg press
4 plates ea side x 15
5 plates x 15
6 plates x 10

Leg ext
55 x 13
100 x 15
100 x 15

Leg curls
85 x 15
115 x 12
115 x 8

Fuck man what a good work out today. My deadlifts were heavy but I been cutting my food intake down so it def makes a difference.

Glad to see you’re killing it in the gym and had enough self awareness to stop a habit before it became to late!

Thanks man this past year has been toxic in multiple ways mainly because of the COVID shit and what not

1 Like

Yesterday was a mess. Got to gym, forgot my gym shorts, drove and bought a new pair cuz it was only 5 mins away. Got back to gym, started doing back, and had no energy lol. I jus took it off

Back at it today with hitting some bench with tris work

Flat bench
Bar x 12
135 x
225 x 6
275 x 2
315 x 6
335 x 3
365 x 1
275 x 8

Incline bench
Bar x 10
135 x 5
185 x 3
225 x 5
225 x 5

I fee like I really struggle with this because my ROM is 3 feet long.

Cable chest things
3 sets

BW dips
x 13
x 10
x 10

Ab sets in between

Tri push downs
130 x 20

Friday

Finishing with some back and bis

Warm up on elliptical

Lat pull downs
120 3 x 15

Bent over rows
135 x 8
225 x 8

Row into shrug
225 x 8
275 x 5
275 x 5

Hammer Curls
30s x 12
40s x 10
40s x 10

Hammer strength row
90 ea side x 12
90 x 15
90 x 14

Db delt flys
25s x 10
30s x 10
30s x 9

Reg curls
30s x 10

Finishing with cardio on elliptical

Tuesday had a good 4th saw some fireworks and shit. Went out on the boat yesterday, had the tube hooked up to the back, and that shit has me fucked up today lol. Still trying to get a little in today

Warm up with elliptical and

Flat dbs
40s 2x15

My shoulder keeps poppin. Hit the water real hard yesterday and I can feel it today. Just doin some light stuff today

Flat bench
Bar x 12
135 x 10
Probably jus gunna do a cpl sets of 225. Hard to even pull myself to get in position under the bar.
225 x 10
225 x 10
225 x 15

ISO bench press machine
90 ea side x 10
90 x 10
90 x 10

That’s all I’m doin today this pop is pretty rough.

This weeks been rough man this slice on my foot has had me limping all week and hurting to walk. My shoulder is feeling better not popping as much. Suckin it up and gettin some dead’s in today

Warm up elliptical

Deads
135 x 10
225 x 5
315 d 1
405 x 1
495 x 1
545 x 3
545 x 3

These felt great went up real good.

Bent over rows
135 x 8
225 x 8

Row into shrug
225 x 8

Hammer strength row
90 ea side x 10
90 x 15
115 x 10

Cardio

Monday

Chest day warm up with elliptical and cpl sets of flat dbs 40s and 50s

Flat bench
Bar
135 x 8
225 x 8
275 x 1
315 x 6
335 x 3
345 x 1
275 x 1

Incline bench
Bar x 6
135 x 5
185 x 3
225 x 6
225 x 6
225 x 4

Db shoulder press
40s x 8
75s x 10
75s x 7

Finishing with some cardio and some flys

Wednesday hittin dead’s and legs today. I like this switch because normally my back workouts suck after doing deads. Will hit that tmrw or Friday depending on how tmrw feels.

Warm up elliptical

Deads
135 x 10
225 x 5
315 x 1
405 x 1
495 x 1
Think I’m just gunna hit singles today. It’s moving good and I feel good
545 x 1 moved fast
565 x 1
585 x 1
These are all moving great. Gunna jus keep going up 20
605 x 1 not gunna lie I wish I tried maxing out with how fast all these are moving.
615 x 1 this was a grind but got it up. Feelin it today.

Curls
30s x 12
45s x 10
40s x 7

Thursday

Get in some back in today

Warm up elliptical

Lat pull downs
130 x 12, 10 , 10

Bent over rows
135 x 10
225 x 8
225 x 8

My phone died yesterday and didn’t log everything but got a good back workout in

Friday hittin some chest

Warm up elliptical

Flat bench
Bar x 10
135 x 10
225 x 5
275 x 1
Gunna work on doubles today
315 x 2
335 x 2
345 x 2
355 x 1
275 x 8

Incline bench press
Bar x 5
135 x 5
185 x 2
225 x 6
Idk why this always feels so awkward no matter how much I focus on my form. Maybe because I go heavy on flat bench before and my shits already starting to break down…? Idk
225 x 5

Db shoulder press
40s x 8
75s x 8
85s x 8 idk if I’ve ever even tried the 85s. Killed em tho

Flat Db flys
30s x 12
40s x 10
40s x 10

Tuesday

Wanted to start with deads this week but I gtg to work right after and want to have some energy so will just hit chest today

Warm up elliptical and cpl sets of flat dbs light 40lbs

Flat bench
Bar x 10
135 x 8
225 x 5
275 x 1
315 x 6
335 x 3

Then got a lot of cardio in

Thursday

Warmed up on elliptical then did 3 sets each of leg curls and leg ext while waiting for deadlift bar

Leg curls
70 3x12

Leg ext
75 3x12

Deads
135 x 8
225 x 3
315 x 1
405 x 1
495 x 1
545 x 2
545 x 2

This weeks been tough I’ve been working after the gym so I have to save a little in my tank…plus the cardio been good this week and I’m trying to drop some lbs

Friday

Today’s gunna be a light day my energy is exasperated. Just gunna hit some lighter movements

Warm up on elliptical

flat dbs
40s 2x 12
55s x 10
55s x 12

Lat pull downs
120 x 15
135 x 15
135 x 15

Cardio. Idk if it’s cuz I’m just tired or if it’s coming to the gym early but this tweet has been rough productive wise

Monday

Hittin this shit hard today

Warm up elliptical

Bench
Bar x 10
135 x 10
225 x 5
275 x 1
315 x 1
335 x 5
345 x 2
345 x 1
315 x 4
275 x 5

Incline bench
135 x 6
225 x 5
185 x 6
225 x 5

Shoulder press
40s x 10
75s x 10
85s x 8

Flat db flys
30s x 10
40s x 10
40s x 8