T Nation

HenBurg53's Log

Stats:
Height: 5’10"
Weight: 180
BF%: 17%
Bench: 210

Goals in order of importance:
Sub: 4.7 40
Weight: 200
BF%: Sub 14%
Bench: 270+

Currently in season so training will suffer. Season ends in 4 weeks so training will be full throttle starting then. For now doing Ed coan bench. Just finished the second 10’s week.
Last workout looked something like this:
Bench:
45x10
65x5
95x5
115x3
140x2x10

Close Grip:
120x2x10

Incline:
110x2x10

Some flies and extensions(need to better organize assisstance).

Sandy fucked up my lifting cuz gym was closed.Today got in a light upperbody workout.

Seated military press
Warmup
85x10,10,8

Wide grip bench
115x3x10

DB shrugs
Work up to 90x10

Neck work
Overall nice workout to get into the groove again

Back
DB pullover:
Warmup sets
55x3x10

Close grip pulldown:
160x5,4,4

DB row (semistrict):
65x3x10

Seated Row:
100x3x10

Definitely want to add to this.

Bench
150x2x8

close grip
130x2x8

incline
120x2x8

Back
DB Pullover
65x3x10

close grip pulldown
160x6,6,5

DB Row
65x3x10

Seated row
100x3x10

light bench
military press
85x10
90x10,8

wide grip bench
125x3x10

some other shit

Bench
160x2x8

Close grip
140x2x8

Incline
130x2x8
(second set some random guy came and helped out of nowhere.whatever doesnt matter now.)
Notes: Going into this workout I felt like absolute shit but went and did what I had to anyway. proud of that

Back
DB Pullover
65x3x10

Close Grip Pulldown
160x8,6,7(used straps)

DB row
65x3x10

Seated Row
100x3x10

EZ Bar curls
Some weightx3x10 with a dropset at end

Hammer curls
17.5x3x10(was fried after dropset)

Light Bench and shoulders

Seated military press
90x10
95x10,9

Wide Grip Bench (Thumb on ring)
125x10
130x2x10

Cable flies
Some weightx3x10

Lateral raises
12.5x3x10

Rear delt machine
Some weightx3x15

Upright Rows
50x3x10
Nice workout weight is going up constantly

Bench
Work up to 170x2x5

Close grip
150x2x5

Incline Bench
140x2x5

Flies
Extensions
Benching felt heavy need to man the fuck up and eat more

Back
Exact same back workout as before except close grip pulldowns were 140x2xtired
Biceps was:
Hammer curls
25sx2x10

Crossbody hammer curls
25sx2x10

Barbell curls(in squat rack)
45x10
55x8
65x8
55xtired
45xtired
Finished woth some preacher curls

I suck at updating.
Had 3 workouts (light bench,bench,back)
Had a 4th today

Light bench(shoulders)
Seated military press
95x10
100x2x10

Flat bench was taken so did high incline DB Press instead
High Incline DB Press
40sx3x10

Machine Flies
100x3x10

Lateral raises
15sx3x10

Machine lateral raises
50x2x10

Legs kinda
Cleans
135x3x10

Deadlifts (wanted to max to see where I was at)
Hit an ugly 365

Tried some single leg and doubl leg squats but wasnt felling it so shut it down.