bench press: 165x5, 185x3, 205x2, (135x10)x5
dumbbell rows, machine rows and pull-downs.
squats: 195x5, 215x3, 245x1
I’ve been skipping the deloading for a while. Finally decided to deload.
Military press: 45x5, 55x5, 70x5, 80x5
Lateral dumbbell raises: (17.5 x ~10)x4
Wide grip upright rows: (80x8)x4
Dips: 4 sets of about 8
Reverse fly machine: (100x8)x4
Deadlifts: 135xWarm-up, (225x5)x4
More deloading.
Bench: 95x5, 115x5, 135x5
Squat: 95x5, 135x5, 155x5
Suitcase Deadlifts: 135x[2,2,3,4,3,2]
Machine Pull-downs: 130x12, 160x5, 190x3, 205x3, 175x5
Standing hamstring curls: 60x5, 60x5, 60x5
Single-Leg Extensions: 60x5, 70x5, 80x5
Press: 95x5, 105x5, 115x5, [65x10]x5
Deadlift: 225x5, 255x5, 275x5, [185x10]x5
Pull-downs: 100x(~10) x 5
Wide-grip upright rows: 80x5 x 5
Squat: 165x5, 195x5, 215x5, [135x10]x5
Hamstring curls, 3 or 4 sets of about 10
Bench: 135x5, 155x5, 185x5
3 sets of pull-ups
Bench assistance (boring but big approach), 5x10 of 135lb
2 joker sets on the bench
Dumbbell rows, 2 warm up sets with 75, 1 working set of 100lb, then 4 sets with 105
2 sets of pull-downs
2 sets of suitcase deadlifts, 135x4, would have done more but my grip sucks
4 sets of leg raises
Then some dumbbell lateral raises, concentration curls, preacher curls, rope push-downs… felt like pumping my arms up for the heck of it
just realized, i have no goals. i guess i’ll make up some goals now.
by the end of the summer, this is what i want.
Deadlift: 405
Squat: 315
Bench: 275
Pull ups: 20
Current:
Deadlift: 365
Squat: 275
Bench: 235
Pull ups: about 10 i think