Flat BB bench 285 2x5 1x3 225x7
Incline- 95x6 110x3 110x3 decided to try these they were heavy but there’s nothing in-between the 95s and 110s at my gym and I’ve been doing 95s for a while so I’ll start doing 110 til I can get to the 6-8 rep range for sets
Flat flys- 3x10 40/40/45
Abs
My day was all thrown off today. I started taking creatine and it made me neasous on my way to the gym because I hadn’t eaten…got to the gym and realized I forgot my gym bag drove 15 mins home stopped then 15 mins back. I ran out of time and had to get my daughter so that’s all I could do today. Was still a decent workout but was a couple things I wanted to do still.
Wanna start off by saying that I hit a new PR today of 515 on deadlifts.
Worked up to 515x1
Lat pull downs- 165/150 8 10 10
Bent over rows- 225 3x8
Curls hammer/ez bar
Not gunna lie once I hit 405 that shit felt heavy. Getting 515 made my jaw hurt and vision shaky. I loved it. I need to get a log book though for the gym and track everything there
Felt great today, stamina was there the whole workout. Think the creatine is starting to kick in, been taking 10-20g a day until midweek nextweek. Good workout , glad to see the DB incline weights going up. Which is weird because some days 95s would feel heavy, but these 110s feel heavy only on the last rep that I fail on.
Squats- 315 2x4 275x5
Leg press 6 plates each side slowjust slow reps
Leg ext and curls for warm ups then heavy at the en
Calves
Abs
This will be the last day I squat for a while. It just doesn’t feel good on my knees esp. my right knee so I will have to find something to replace them. Other than everything else felt good. I’ve actually really noticed a difference since I started taking creatine, both in my workouts and my body. I’m staying at 10g a day
Flat BB bench- 285 2x5 295 2x3 225x13
Shoulder DB press- 55x8 75x8
Incline DB - 110 6,5,6
Flat DB flys- 55s 10,10,8
Set of abs
Weighted dips (25 lbs) 7,8
Wanted another set of dips and abs but I was spent. Felt great today though, energized and strong. I want to be doing 315 for reps of 5 of sets so that’s my goal on benching. Still after that 550 deadlift which should be coming in the next couple months. I’m surprised my #s are where they’re at after only 4 1/2 months of being back.
deadlifts- 315 3x8 short rest periods inbetween sets
this got my lower back pummmped…i could barely do my bent over rows.
bent overs- 135 3x8
lat pull downs- 1652 x10 150 1x10
curls- what i did today was start at 40 then 5 reps, drop weight to 35, 5 reps, all the way down to like 20s i believe. what a pump. did this 2 1/2 times. 3rd set i got to 30s and stopped.
rear delt flys- 35 3x10
cant wait to get my chalk tomorrow. on pulling days i sweat so much and my hands get wet and it makes it hard to grip everything. hopefully this will help a lot, esp with deadlifts & bent over rows.
i did everything today with real short rest periods probably like 30 secs if that (except deadlifts that was like 90 seconds) and it felt good, more like a cardio session.
today deadlifts felt heavvvy…probably should of done chest today then legs next work out but i said fuck it. didnt do much for deadlifts. i lifted later than normal and had to go to work right after so now here i am energyless
455x3
475x3
405x6
bent over rows
225 2x8 245 1x8
curls, starting at 45s, 5 reps, then working down to 25s…2circuits
i always pump out as many as i can with 225 afterwards
incline dbs- 110s x5,6,5
db shoulder press- 55x10 65x10,8
rear delts- 30sx10
flat db flys- 55s 10,8,8
abs like 95 reps
i think im gunna start a different template. a lot of this stuff has been stagnating, besides my deadlift. a lot of people seem to have good success on the 5 3 1 maybe ill do some research and switch to that. idk maybe im thinking too much into it.
overall today was a great workout, shorter rest periods than normal and im toast.
its ok there will be more PRs in the future.