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Biros' road to 700 deadlift

Wednesday

Hittin some dead’s today with some back hopefully

Warm
Up elliptical

Deads
135 x 8
225 x 5
315 x 1
405 x 1
495 x 1

Rows
135 x 8
225 x 8

Curls
25s x 15
40s x 9
40s x 7
30s x 7

Cardio

Tuesday

Been on a little hiatus spent the weekend up in Maine and what not, had a good time though. Back to reality!

Chest
Bench
Bar x 12
135 x 10
225 x 5
275 x 6
Gunna go up to 315 cpl sets don’t have a lot of time and gotta go work after this
315 x 3
315 x 3
225 x 10

Incline dbs
45s x 8
90s x 10
90s x 8

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

Wednesday
Hittin some back and bis

Warm up elliptical

Lat pull downs
120 3x12

Bent over rows
135 x 10
225 x 8

Row into shrugs for the trappys
225 x 8
225 x 8

Curls
25s x 10
40s x 10
40s x 8

Friday

Got some dead’s in yesterday. I’ve only been having like ~45 mins each day so everything been limited.
Hittin some chest and shoulders today with DBs

Warm up elliptical

Flat DBs
55s 2 x 12
90s x 12
95s x 12

Incline fly’s
30s x 10
35s x 12

Db shoulder press
40s x 10
75s x 10

Tuesday

Got a chest day in yesterday just didn’t post

Getting some back and bis in today then will deadlift tomorrow

Warm up elliptical

Lat pull downs
120 x 12
120 x 12
140 x 12

Rows into shrugs
135 x 10
225 x 7
225 x 8

Curls
25s x 12
40s x 10
45s x 10

Cardio

Wednesday

Warm up elliptical and hittin some deadlifts today

Deads
135 x 10
225 x 3
315 x 1
405 x 1
495 x 1
Gunna work on some heavy singlets today
545 x 1
565 x 1
585 x 1

1 Like

In for the follow

Hey guys haven’t posted on what seems like forever. Last week I tested positive for covid and I’ve felt like I’ve been on my deathbed for this whole week. This shit is no joke!! Feels like it’s never going to end I’ve never been this sick for this long. Hopefully will get past this SOON and be back at it.

Another update guys I’ve had to be hospitalized from the covid…my breathing got really bad as it hit my lungs pretty bad. Been here a couple days now and they are slowly getting better. Hopefully I’ll be out of here soon and back to getting any type of workouts in. Feels like this has been lasting forever and I miss the gym !! Stay safe everyone

Holy crap I’m finally getting to the gym today. It’s been a couple weeks. The covid kicked my ass and really did a number on my lungs. Was in the hospital for 8 days pretty much dying. I’m gunna get in today and do some stuff probably won’t be able to do a ton as I get fatigued pretty quickly and my lungs aren’t at 100% yet. Will post soon

Man, that’s rough. Sorry to hear about COVID, but glad you’re back at it! Hope the remaining recovery goes quickly for you.

Thanks man appreciate it. I lost 20lbs and feel weak but I’ll get back!

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Tuesday gunna start with chest… warm up on elliptical

Bench
135 2x10
185 x 5
My stabilizing muscles are shaky as hell.
225 x 8
225 x 6

Incline dbs
50s x 10
85s x 8
50s x 8

Db shoulder press
55s x 10
55s x 10

God dam it feels good to be back in here!

Peck deck flys machine
85 x 10
85 x 10
100 x 10

Abs

Thursday

Been a rough week, had a funeral Monday and then my daughters day care was closed Tuesday/Wednesday so haven’t been able to get to gym. But am here today, thank god been having withdrawals

Chest warm up on elliptical and flat dbs 45s 2x12

Flat bench
Bar x 10
135 x 10
225 x 5
275 x 4 feels like 3 plates :sob::cry:
275 x 4
275 x 3 fml

Incline dbs
55s x 8
75s x 8
85s x 8

Db shoulder press
55s x 10
75s x 7

Good news is my lungs feel so much better compared to last week.

flat db flys
35s x 12
35s x 12

Abs

All In all a good workout

Monday

Hitting some dead’s with some back/bis. First time deading in about a month I’d say. Warm up with the elliptical

Deads
Idk how heavy I’ll go. See how it goes
135 2x10
225 x 3
315 x 1
405 x 1
Gunna do some doubles starting with 495
495 x 2 heavy.
495 x 2 real
Heavy

Rows into shrugs
135 x 8
225 x 5

Bicep curls
30s x 10
35s x 10
35s x 10

Abs and cardio

Wednesday

Hittin some chest today then legs Friday.
Warm up on the ellip

Flat dbs warm set
2 x 12 50s

Flat bench
Bar x 8
135 x 10
225 x 5
275 x 5
295 x 2
225 x 10

Incline dbs
50s x 5
95s x 6
95s x 5

Running out of time so Last thing I’m doing is super setting incline flys and Db shoulders

Incline Flys
30s x 10
30s x 10

Db shoulder press
50s x 10
50s x 10