Saturday September 9
Gym was closed for some repairs. Went with girlfriend to planet fitness. Did kind of upper body type work out.
Standing BB press. Worked up too 100 lbs for 8 did 3 sets
Inclined db press 65 lbs × 10 for 3 sets.
Seated Smith presses 115 for 3 sets of 12
Superset those with 75 lbs gob squats
Smith machine rack pulls above knee worked up to 275 for 8.
Farmer carries 75 lb dumbbells 3 sets
Lots of face pulls. One arm rows on machine
Db rows 65 lbs 15 reps.
Lots of pull ups
Monday September 11 ( home work out)
Floor press with 55 lb dumbbells 4 × 15
Superset pull-up wide grip 8 reps then 2 sets of 5 with 15 pounds plus one drop set
Band pull aparts paused goblet squats 20, 15 ,15
Suitcase squat with 55 lbs dumbbells 2× 10
Worked on form with snatch grip deads only had 130 lbs… More underhand chins…
Lots of 40 sec Farmers walks with 55
Going to start 531 soon as I need some type of program to hold myself accountable to or else I do too much garbage volume. Mid and lower back have been bothering me. Nothing major just persistent aches. Am going to start light with the 531 to really get form tight.
I’ve been eating a lot better the last 3 weeks and the extra cardio has helped. Two lbs lighter but upper back/ shoulders are looking best ever
Wednesday September 13
Trap bar deads
185
205
235
255
235
205(2)
185
All 5 reps
Weighted chins (20lbs) 4×5
Bodyweight×12
All neutral grip and superset with 55 lbs goblet squats
DB rows 65
2sets of 10
Farmers walks 65lbs 4 sets
Curls hammer 1× 12 (30 lbs)
Supinated 25 × 12 30× 10 25 ×10
50 push ups
Face pulls
Work out felt really good. Only had protein shake prior and more real food gave me lots of energy
Thursday September 14
Warm up/ pull aparts
Flat BB bench press
After warm ups
205×5
195×6
190×6
185×7
185×5
135×10
5 Circuits of 10 reps each
120 lbs cable row
45 lbs DB seated press
15 lbs /hand split squats
Stretch/ face pulls
5 sets of 15 bodyweight back extension
Rope triceps pull down 45 for 4 sets of 12
Felt really good again. Just protein shake/ coffee pre work out gave me enough energy.
Taking tomorrow off then hitting legs hard Saturday before I get started on 531 Monday. Will use new log for that
Saturday September 16. Home workout
Goblet squat worked up to 85 lbs for a set of ten but felt very awkward
100 lbs Romanian deads × 15 superset with
55lbs gob squats(20) 5 sets.
Split squats just focusing on form
531 week one day 1
Trap bar deads TM 260
5spro
FSL 5×10
170×5
195×5
225×5
170×10(5 sets)
Weighted pulls + 25 lbs(NG) 4×5
Bodyweight (WG) 2×10, 2×5
Superset seated press worked up to 110 for 5reps to establish training max
Split squat 15lbs 2× 10, 1 set goblet hold 25 lbs× 10
55 lbs DB Farmers walks 3 mins
Face pulls/ pull aparts
Tuesday September 19
Week 1 day 2 (bench press) TM 205
135×5
155×5
175×5
135× 10 (5 sets) all paused
Superset with DB Rows (65 lbs) 15,12,12
2 sets seated row 130× 10
(Also tons of band pull aparts)
seated DB press
45× 10
50×10
40×15
40× 15
Roman chair/ hanging leg raises (alternating)
Superset with 30 lbs hammer curls then DB curls (25 lbs) first curls in a bit loads felt light
Ended with 2 sets lateral raises(12 lbs) then laying lateral 3 sets(12lbs)
5 mins stairmaster
Thursday September 22
Squats
135 lbs 3×5 1×6
140×3
145×3
Rdl
135 5×10
Leg extensions / seated leg curls
6 mins stairs climber
4 sprints
15lbs lying rear lateral raises 15 -20 reps
Superset band face pulls
Friday September 24
Press. TM 110
75×5
85×5
95×5
75×10(5 Sets)
Inclined DB press 55×10
65×10(4sets)
Farmer walk 4 mins 55 lbs dbs
Pull ups / face pulls band pull aparts
Lateral raises 10lbs 20 reps (throw up kinda. Crazy pump
Sunday September 24
Had to swap BP and deads day due to equipment and schedule…
Cycle 1 Week 2
Flat bench. Band pull aparts…
145 × 5
165× 5
185× 5
Paused
145×8 5 sets (mostly paused , got harder last two sets )
First super set with supinated chins then 70 lbs DB row for sets of ten but after two sets had to switch to 65. Won’t happen again.
Back extension + 25 lbs with dips
Shoulder kinda pissy
…
Tuesday September 26
Cycle 1 Week 2 Day 2
Warm up box jumps 2×5 + 2 sprints
Pull Aparts pull ups mobility +foam roll
Trap Bar Deads TM 260
2-3 mins rest
185 ×5
210×5
225×5
185×8(5sets) 2 minutes rest
Wide grip pull ups 3 sets of 5-8
Neutral grip pull ups 2×5 +30 lbs BW× 14
5×15-20 triceps pushdown (70 lbs)
Hammer curl 30 lbs 3× 10 superset with Roman chair 3× 20
For conditioning 3 sets of farmers walks with 60 lbs (30 secs) then mile run 9:35.
Had to take both Wednesday and Thursday off due to work and appointments. On Friday I snuck to the gym for two hours on my lunch break. Combined two days lifts
September 28
Squat
Worked up to 135 fixing form. Feeling alot better and tighter under the bar.
135×5 (5 sets) 1 set of 8
Superset with 2 mins rest 2×6 wide grip pull ups+ 5×10 neutral grip
Press
75×5
85×5
95×5
80×10 (5 sets)
Rdls 115 × 12 (5 sets)
Farmer walks 4 mins 60 lbs
Sunday
Abs
25 mins jog
5 sprints
Monday October 2
Cycle 1 week 3
BP. TM 205
Pull aparts
155×5
175×5
195×5(had to push for last 2 reps…)
Superset with 8-10 chin ups
155× 10 (5 sets)
Superset with 70 lbs DB row(8-10 reps)
Last set 60 lbs × 15 reps
Seated DB press 45 lbs 5× 10
Super set with goblet squat (55) paused + 3 sets front squat (65)
Rear delt raises 15lbs × 20 reps ( 3 sets )
3 × 15 dips
2.5mile walk with heavy back pack 30mins
Tuesday October 3
Cycle 1 week 3 day 2
Rushed in and had minimal warm up time
Trap Bar Deads
195×5
225×5
250×5
Started feeling pain shoot down left side of my leg
195× 10 (5sets) pain persisted as I progressed but pushed through… feels like when I brace my core, distend my stomach makes it worse
Took assistance very light though.
Face pulls
Lunges 5× 10 plus 10 lbs.
Feet elevated push ups
Shrugs 185 × 15
Thursday October 5
Cycle 1 week 3
Press. TM 110
Tons of pull aparts during foam roll/ warm up
85×5
95 ×5
105×5
85×10(5 sets)
Most sets felt pretty light and took time to keep form tight on all reps
Superset with 3×6 wide grip pull ups
3×10 chin ups. Had to push for last rep on final two sets
65 lbs DB row 1×13, 1×15. This weight felt really light today. I squeezed back and moved weight slow and controlled.
Slight incl. DB press 5× 10 @ 65lbs
65 lbs farmers walk. Set timer for 3 mins but ended up doing two laps instead. Closer to 5 next time up weight.
Ran mile + but stop watch messed up so don’t know if I beat my previous time. Then finished with 3 HARD sprints. Took everything out of me. Foam rolled and done
Friday October 6
Cycle 1 week 3
Squats all superset with wide grip chins 5-8 reps + face pulls/ pull Aparts
145 ×5 (3 sets)
Circuit of 5×10:
Dips +20 lbs
Rdl 145 lbs
Goblet squat 75lbs
DB curls 3× 12 (25 lbs)
Tricep extension (lying) (25 lbs)
October 9
Cycle 2 week 1
Bench press
140×5
160×5
185×5
140×10(5 sets) tried to pause most reps (90 secs rest)
Super set with wide neutral pull ups 5-7 reps
Press 95×5 (3 sets)
75lbs gob squat 5×10
Dips 3× 15
October 10
Cycle 2 week 1
TB Deads TM 270
175×5
205×5
230×5
180× 10(5 sets)
DB row 70 lbs 4×10
SS
Walking lunges 15lbs 4× 10
Underhanded chins / push-ups 8/20 3 sets
Front overhead raises 25 lbs plate 3 × 15
Shrugs (trap Bar) 185× 12 ,135 ×20 (2 sets)
Thursday October 12
Cycle 2 week I
Press. TM 115
75×5
90×5
100×5
75×10(5 sets)
Superset with 2×5 neutral+ 30lbs
Wide 2×5 +20lbs
Neutral 3×10
Incl. DB press 65lbs 3×10
75 lbs 2× 7
Chair leg raises with pause 3× 10
Lateral raise 2× 10 (20 lbs)
1× 15 (15 lbs)
Bent laterals/face pulls. 3 sets
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