Thursday woke up at about 253.5ish. Weight has been staying around this.
Chest day
Flat bench
Bar x 15
135 x 12
135 x 8
225 x 10
275 x 2
Peck deck flys
130 x 12 got a nagging pain in my right shoulder shits annoying
Tops
160 x 12
160 x 12
Incline dbs
45s x 6
Tops
95s x 10 some good reps here. The control is great, depth is perfect on every two. Was really in sync. Gunna do another set of these
95s x 9 good reps again
Last set
95s x 7 1/2
Db pull overs
75 x 8
Tops
85s x 13
Abs and dips
Bw dips x 17, x 11, x 14 I think
Low cable flys
22.5 x 13
22.5 x 9
Really solid workout today. Got this all done within 50 mins. Sweating like crazy the heart rates up. Really good today
Dead’s
135 x 10
135 x 10
225 x 3
315 x 1
365 x 1
405 x 4
Just gunna work with this.
405 x 6
405 x 5
Off today. Idk what’s going on w me lately w my energy levels. I’m getting a PCP soon and getting blood work done to see what my test levels and stuff are at. I think they’re low
Lat pull downs and hammer curls supered
120 x 12
165 x 12
165 x 12
Hammers
30s x 12
40s x 10 or 12 forgot instantly tf
40s x 8
Chest support rows and rope curls supered
Rows
65s x 12
65s x 12
65s x
Curls
50 x 15
70 x 12
80 x 12
Preacher curls and abs
Preach
70 x 12
70 x 14
85 x 8 drop to 70 for 5 more good pump here
Finishing with a cpl more sets of abs. Really good workout my energy isn’t where I’d like it but I got a lot done with really good intensity.
Db shoulder press
40s x 12
40s x 10
65s x 5
85s x 8 my right shoulder is still nagging me. Might be from golfing last weekend I’m
Not sure
85s x 6 got heavy towards the end
Front raises
25s x 8
35s x 11
35s x 11 or 12 lost track
Side lat raises and starting abs
25s x 10
30s x 12
35s x 9
Db shrugs
95s x 20
95s x 12 grip is running out before my muscle
Finishing with some cardio on the bike before they close up. Really good session today. Got about 6 killer sets of abs in inbetween shoulder stuff too.
National titty day. My shoulders killing me from golfing this weekend. It was bothering me last week but now it’s even more amplified. Might not go crazy heavy today we’ll see
Incline dbs
35s x 12
50s x 12
65s x 6
Gunna switch gears
Incline bench
Bar x 12
135 x 3
Switching gears just doing whatever at this point idk my shoulders killing me. Abs and vice work for now
Took yesterday off. Had a ton of shit going on. Hitting it good today.
Chest today. Shoulder is feeling better so let’s get it
Incline dbs
40s x 12
55s x 8
Just kidding. Gunna hit dead’s today. I can feel it getting ready to just hurt fml
Dead’s
135 x 10
135 x 8
225 x 5
315 x 1
365 x 1
405 x 1
455 x 1
Gunna push a little further
495 haven’t done this in a long time
495 x 1 went up pretty good
515 x 1 still movin good
545 x nope. I def think I can still get it if I actually prepared for it.
Drop to 405 to get some reps
405 x 7
405 x 5 really good sets
Rdls
135 x 8
225 x 7
275 x 10
Going up while I’m still feeling ok
315 x 8
Some good ass reps there
Db goblets
75 x 10
95 x 7 legs are dying out on me
Gunna hit some abs and cardio to finish today off.
Squats
Bar x 15
135 x 10
135 x 8
225 x 5
275 x 1
315 x 1
Working sets
345 x 7 legs are feeling strong today
365 x 4
315 x 4 took a long break talking to someone lol.
Leg press
4 pps x 10
5 pps x 10
6 pps x 11
Let’s go strong today.
6 pps + 25 each side x 7
Drop to 5 pps for a burner set
5 pps x 13 or 14 I forget
Leg ext
130 x 15
145 x 20
160 x 13 legs just giving out at this point
Finishing with abs and cardio on bike for like 10 mins
Gunna try Hittin some chest today. We’ll see how it goes.
Flat db press
40s x 15
55s x 12
85s x 10
Man with these 85s I’m trying to keep my arms really tucked to focus more on my tris instead of My front dets but can just feel my shoulder about to be in pain.
85s x 10
85s x 12
Low cable flys
17.5 x 15
22.5 x 13
27.5 x 10 drop to 22.5 for 6 more
Tri push downs
110 x 15
190 x 10
170 x 10
150 x 9
Db pull overs
65s x 12
85s x 10
Trying to get a good pump here without killing my shoulder. These are feeling pretty good though
95s x 10
Long weekend, feigning for the gym today. Gunna try to hit chest
Flat dbs
35s x 12
45s x 12
Gunna see how the 85s feel.
85s x 14
95s x 10 or 11
110s x just barely 10 but let’s fuckin go. Amazing what some rest days will do
One more set then moving on
110s x 7 I’m happy with these sets
Incline dbs
55s x 10
85s x the heavy weight feels like it’s gunna rip my shoulder apart. I need to get this looked at
Low cable flys
17.5 x 15
Going really slow and focusing on the mind muscle shit
22.5 x 15
27.5 x 9
Db pull overs and starting super sets of abs
85 x 12
90 x 12
95 x 10
Gunna try some peck decks. The stretch on these is tough though.
115 x 15 although these are half reps. I can’t even stretch 30% fml
115 x 16
High cable flys
40 x 12
60 x12
Db shoulder shrugs
95s x 15
95s x 13
95s x 13
Finishing with 10-15 on the bike. Amazing workout today. Glad to finally get a good chest workout in.
Squats to start
Bar x 10
135 x 10
135 x 8
225 x 5
275 x 1
315 x 1 moving fast. Getting back to where we were last week.
365 x 5 this went good
365 x 4
Drop to 325 for some reps
325 x 5
Flat dbs
40s x 12
40s x 10
85s x 8
110s x 12 let’s go
Hittin the 120s today. Let’s go
120s x 8 Lfg
One more on the bigs
120s x 5 1/2. Got stuck in the hole going on 6
Gunna try a little incline. These have been feeling like they’re tearing my shoulder. I think I messed up my rotator cuff golfing a cpl weeks ago.
Incline dbs
40s x 10 this feels ok. It’s the 85s where I can tell what I can do.
85s x 10 the good news is, I’m doing these so slow and controlled they’re hard as fuck.good reps and it feels ok doing this weight
85s x 8
Db pull overs
85 x 12
90 x 12
95 x 12
Low cable flys
22.5 x 14
24 x 13
25.5 x 12 I think
Mid cable flys and starting abs inbetween
50 x 15
60 x 15
70 x 13
70 x 9
Deada
135 x 10
135 x 8
225 x 5
315 x 1
365 x 1
405 x 1
425 x 7 some good ass reps here.
445 x 4 1/2
Drop back to 425
425 x 5
Some good strong reps today for sure. 17 total over 400 I’ll take it. P
Rdls
135 x 10
225 x 8
225 x 5
Goblets
85 x 10
95 x 9 my form is starting to break down. Can feel my lower back just getting super weak.
85 x 2 pausing to put the belt on
85 x 6 my back is feeling so compressed at the bottom. I swear every day it’s something new now.
Started off hitting legs with squats. Getting to the 2nd set of 135 of warm ups and my lower back just feels like it’s gunna pop. My body is literally breaking down it feels like. Guess this is what getting old feels like gunna hit chest I guess
Flat dbs
45s x 12
45s x 12
85s x 6
120s x 6 this was not worth it
95s x 10
Hammer strength chest iso
2 pps x 12
2 pps x 12
Low cable flys
17.5 x 12
Really focusing on slow reps with squeeze at the top
22.5 x 14
24 x 12
Mid cable flys these flys are great they don’t hurt my shoulder like the peck deck does
24 x 14
29 x 15
34 x 12
Front raises
25s x 12
30s x 12
Decent workout today. Gunna try to hit legs tomorrow. God willing
I’m at a crossroads it seems where I can still get thru heavy workouts (for the most part), but it’s afterwards which is killing me. Idk if it’s time I start dropping weight a decent amount and just strictly go for the 12-15 range of lighter weigh and stop the heavy completely. Which sucks because my ego wants to always lift heavy, but my body is actually hurting (not a sore way) the following days. I don’t know.
Didn’t get in over the weekend, but did some cardio Saturday with some sprints and push ups inbetween. Was a solid workout. Gunna hit back today, starting with deadlifts. Not gunna go heavy, but gunna get a lot of reps in. Short rest
Deadlifts
135 x 10
135 x 10
225 x 4
315 x 12
315 x 12
315 x 9
One more set, need at least 10
315 x 4 or 5
gunna hit chest I guess