T Nation

Biros' road to 700 deadlift

Friday time to die

Deads
135 x 10
225 x 5
315 x 1
405 x 1
495 x 1
Gunna go up to 585 today I think haven’t done it in a while. Eating less def takes a toll on my energy levels during workouts, obviously.
545 x 1
565 x 1

Squats
135 x 8
225 x 5
315 x 6
365 x 6

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Monday

Push days let’s get itttt…warm up elliptical and cpl sets of flat dbs

Bench
Bar x 12
135 x 8
225 x 3
275 x 7
315 x 3
315 x 1

Incline dbs
55s x 8
95s x 8
95s x 6

Tri push downs
120 x 15
150 x 12
150 x

Shoulder Db press
55s x 8
55s x

Had to fly thru this I have to go get my kid from daycare guess she’s sick… still solid day though

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Wednesday

Back an bis

Warm up with elliptical and some lat pull downs

Lat Pds
120 2 x 12
165 x 12

Row into shrugs
135 x 10
225 x 8
225 x 10

One legged hammer curls
25s x 15hh
35s x 10

These are tough, esp on my left knee it’s hard to not sway. They def add an extra element to curls though I like it

35s x 9

Rear delt flys
25s x 12
30s x 12
30s x 10

6x30 abs in between sets

Hammer strength row machine
90 ES x 15
135 es x 8

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Thursday

Cardio day with just some light shoulder work and abs

Preparing for leg day tomorrow

Friday

Some cardio for warm up

Deads
135 x 8
225 x 5
315 x 1
405 x 1
495 x 1
545 x1
565 x 1 this went up gunna go up to 585
585 x 1
Got it up but might of tweaked my back a little bit

Squats
135 x 8
225 x 6
315 x 6
Probably just gunna work with this today.
315 x 1

Yea

Seated calves slow and controller
90 x 12
115 x 12
115 x 8

Abs

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Tuesday

Didn’t get in yesterday. Seems like I’m getting sick every week now. Friday felt great and then Saturday woke up feeling like shit. Getting covid really messed up my immune system. Finally getting over it and feeling better today. Gunna keep it lighter today though not feeling 100%.

Push day

Bench
Bar x 12
135 x 10
135 x 8
225 x 10
225 x 10

Incline dbs
50s x 8
75s x 10
Feeling really weak at the moment
75s x 10

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

Db shoulder press
50s x 12
65s x 10
65s x 10

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Thursday

Gunna just kill myself today with deads squats idk as much as I can do since I’ll have a few days off

Squats
135 2x 10
225 x 5
315 x 5
365 x 5
365 x 3

Deads
135 x 6
Fuck my legs feel like jelly but also warm as fuck after squatting first
225 x 1
315 x 1
405 x 1
495 x 2
Once I got my legs back these are going up real good and fast.
545 x 1 went up real good but I’m gunna stop there still some other stuff I want to do.

Lat pull downs
120 x 10
150 x 10
150 x 10

One legged curls doing 5 or 6 on each leg
25s x 12
30s x 10

I’m spent ! What a workout though. Happy holidays everyone

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Same to you, big fella. Hope the immune system kicks back in over the holidays

Thanks man. It’s all so abnormal to me because I use to be someone who would only get sick like MAYBE. Once a year… now I’m struggling all the time and I’m at my healthiest too.

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Monday

Let’s get it. Felt a little sluggish getting here but now it’s on and warm ups are feelin good.

Warm ups with elliptical and cpl sets of flat dbs presses with 50s

Bench
Bar x 12
135 x 12
225 x 6
275 x 5
315 x 2
315 x 2
225 x 13

Incline dbs
75s x 6
95s x 7
95s x 6

Db shoulder press
45s x 8
65s x 10
65s x 6

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

Front raises/ lateral raises
25s x 5/5
30s x 5/5
25s x 5/5

Gunna finish with a little cardio while I can

Wednesday

Hitting some back and bis today

Lat pull downs
120 2 x 12
135 1 x 12

Bent over rows into shrugs
135 x 10
225 x 7
225 x 8

Face pulls
80 x 15
80 x 15
100 x 15

One legged bicep curls
25s x 10
30s x 9
35s x 9

Rear delt flys
25s x 12
30s x 10
30s x 8

Doing sets of 20-30 abs in between flys

Monday

Friday got to the gym and thought it was gunna be open, it wasn’t. Let’s get it with a push day

Warm up on elliptical and 2x flat dbs

Bench
Bar x 12
135 x 10
225 x 5
275 x 5
315 x 3
315 x 2 this gets heavy quick. Eating less throughout makes such a difference.
225 x 10

Incline dbs
55s x 5
95s x 8
95s x 7

Incline Db flys with abs sets in between
30s x 12
35s x 12
35s x 10

Tri push downs super set w face pulls
120 x 15
150 x 15
150 x 5

Face pulls
80 x 15
90 x 15
100 x

Phew good workout, got thru this in just under an hour so the intensity and tempo was up there. feelin great

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Wednesday

Hitting some legs today. Wanted to do back but my shoulders n shit are actually still sore from monday. Will hit legs today then Friday hit deads and back

Warm up on elliptical

Squats
135 2 x 10
225 x5
Legs are feelin extra jellloy today wooo
275 x 5
315 x 5
365 x 3
365 x 3

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Friday hittin some back and bis today

Warm up some light lat pull downs and elliptical

Rows
135 x 10
225 x 8
275 x 6 shit is feeling heavy. Early workouts make me feel weak but only time I can get in here.
Rows into shrugs
225 x 6

One legged curls
25s x 10
35s x 10
40s x 8
35s x 7

Abs
X 30
X 20
X 25
X

Fuck man I feel great but I just don’t have the energy! Pisses me off

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Monday push day !

Warm up with elliptical light flat dbs and incline flys

Bench
Bar x 15
135 x 10
225 x 5
275 x 8
275 x 6
295 x 4

Incline dbs
95s x 8
95s x 6

Do you guys think low test levels could be a reason for never having energy after beginning my workout? I mean I’ve been eating less than normal and I’m losing weight but fuck !

Db shoulder press
50s x 10
75s x 8

Face pulls
80x 20
100 x 15

Abs x 35, 25, 25

My weight is done to 292 which is some good progress considering I was at like 300+ a little over a month ago. Last time i was at this weight I was 295 after getting sick with covid but I put it back on within a month so I’m doing something right.

Leg day switching it up for the bitches

Wednesday

Squats
135 x 10
225 x 5
315 x 1
365 x 1
405 x 1 haven’t done this awhile
405 x 2
405 x 1

Leg curls
85 x 12
115 x 13
130 x 12

Leg ext
100x 12
115 x 13
130 x 12

Abs x 30, 25, 30

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Friday

Back and bis day

Warm up on elliptical

Lat pull downs
120 2 x 15
150 x 10

Bent over rows into shrugs
135 x 10
225 x 7
225 x 5
Just rowing
225 x 8

One leg curls
25s x 10
35s x 10
40 x 6 little too much.
One more set of 35
35s x 8

Face pulls
80 x 15
100 x 15
90 x 15

Abs x 25, 20, 25

Hammer strength row
90 ES x 10
115 x 10
115 x 10

Saturday

Haven’t gotten one of these weekend workouts in in a while. Awesome. Hittin some deads today

Warm up with elliptical and some light leg curls and ext

Deads
135 1 x 10
225 1 x 5
315 x 1
405 x 1
495 x 3
495 x 2

Squats
135 x 10
225 x 5
315 x 1 everything going up nice. The deads before warm everything up good.
365 x 1
405 x 2 not impressed with my depth. It’s decent but guna drop to 365 for my last sets
365 x 3

These next are gunna be super setted

Leg curls
115 x 10
115 x 12
115 x 12

Leg ext
100 x 10
115 x 12
115 x 12

Legs are feeling pretty fucked up. Last thing is few sets of calves & abs