schhhhhhwatts 255x3,3 185x10,10 im having form issues, gotta work on stapleing that shit shut
ghr x10,10
leg press 4 plates a side x15,15,20
push press 135 x3,7 95x gave the bitch weight a good time
db lat raise 40s x7,7 so fuggin sloppy 30s x10,10
db rear lat raise on the bench 20s x12,15,15
i started holding most of my push presses over my head for a little, i feel like its helping me get diesel, my shoulders are feeling good
today - aux lifts
hang cleans 135x3 couldn’t do em today
incline machine chest press 180x6 90x13,13
decline cable fly 17.5 x12,12,12
ez curls real close grip 60x8,8
incline db curls → hammer curls 25s 3 sets 8 inclines and repped out on hammers
saucy ab circuit, i forget the details
big fella cardio:
farmers walks 85s
pushups x15
mountain climbers x30
medicine ball overhead squats x10
5 rounds of that shit, im gonna get beast at this shit
been lifting a LOT the last couple days, found a new gym that’s got all the man equipment i need to get manly. heavy tires, farmer’s handles, sled and prowler, and a lot more goodies. went there yesterday and had a fucking awesome workout. can’t wait to join when my other gym’s contract runs out. until then im gonna be concentrating on the lifts that ive been trying to pull up all along.
sample of yesterday’s lifting since i forget a lot of it:
bench 185x8,7,7 ayeeee definatly gettin stronger
other random chest stuff
went to the man gym:
did a little back training then…
flipped tires, did legit farmers walks, and did prowler pushes, never worked out that hard before, im fuckin addicted to that shit already
did some abs
balled for a little bit
today did random light shoulder stuff for the pump
cant fuggin wait till i can join that gym full time, my legs felt the biggest pump in my life, and i was trying to do all the lifts with really good form and i think that made my back pain go away. so amped, im ready to get too strong for my own good.
took a nice 2 days off the gym, gotta get back in the groove
deadlift day:
deads 275 x2,2,2,2,5 225x9 nailin down the form
back ext. x15,15
chins x9,9
db row 60 x10,10,10
ez curls 80x6,6
db incline curls superset hammer curls 25s 2 sets around 8 reps each way
strict db incline bench rows 45s x12,12,12
superset db shrugs 55s x12,12,12
weighed myself towards the start of my w/o → 218 lbs
goal weight by January 1, 2012 → 230 lbs while keeping realitively lean
saucy back
wide chins +25x5,5,5 bw x5,5
underhand BB row 135x10,10,15 strict
pulley rows 140x10 160x10,12
HS plate row 2.5 plates a side x10,10,10
forearm superset 40lbs 2 sets
back complex 5 sets w/ 95lb barbell
ab complex 3 sets
db pullovers 2 sets w/ 45lb db
no more cigs for me, my lungs were screaming this workout. i remember i quit cigs for around 2 months last year and thats when i hit a 315 deadlift for high reps, my conditioning was on point and one of my strong points, now i feel like my lungs are going to rip open if i push myself during a cardio complex.
smith shoulder press 90x8,8 140x4 drop 90x8 drop 50x16 <— i like this for the deltoidz
ahhnuld press 35s x8,8
face pullz 50x10,10,10
db rear delt flys on de bench 25s x10,10,12
db front raizez 30s x8,8,8
machine lat raise 95 x8,8,8
BB shrugs 185 x10,10,10
legs
leg ext. leg curl 3 set warmup
deads 315x2 almost 3 but didnt wanna break form
275x1,1,1,1
225x16 the first 10 reps went up so fuckin fast i was a happy man
leg press 6 plates/side x7,7,10 drop 4 p/s x23
bitch ghrs 3x8
calf superset 3x10 and 20 w/135
leg superset 3 sets w/ 95
lower ab complex 2 sets
hell yeah this was fun, deadlift goal by january - 365
db incline press 45s x8 60s x8 70s x5 45s x14
hang clean, my shoulders couldn’t pop up 135 so i said fuck it
db row 50x10,10,10 no rest
db prone trap raises 30s x10,10
pullover and pushup superset 4x10
squats 185x12 ← used a belt it made my back feel better throughout the lift