Hello. Best gym lifts 405 squat, 315 bench, 500 deadlift. Want to keep getting stronger with size best I can. And manage stress.
10.7.18
Walking lunges x2
Cable high pull 12 x2
Deads 135-3, 225-3, 315-1, 405-1, 435-2 x4, 225-5 x2
Incline bench bar 5, 135-5, 155-5, 185-3, 205-3, 225-2 x4, strip set 175-8 > 155-6 > 135-5
10.8
Run
Cable lateral raises 35-10 x3, 8 x2
DB lateral raises 30-5 > 15-10 x2 rounds, leaning 10-10 x2
Arnold press 30-10 x2
Scott hammer curls 30-8, 35-8, 40-5 +4
Farmers walk 100s x3
BB curls 65-8 x3, bar 15
10.10
Run
DB snatch, each 60-3, 70-3, 80-3
Squat bar 5, 135-5, 185-10 x5
Cable pushdowns 15 x6
Cable rows 160-10 x5
10.14
Run
Pushdowns>Cable high pulls 12 each x3
CG bench bar 8 x2, 135-8 x2, 185-8 x2, 225-8 x2, 255-3
DB bench 80-8, 90-8, 100-5 x2, 80-10, 80-7
BB curls 10 x5
Dips bw-10 x2
Left elbow and right wrist are cranky…
10.18
Run
DB snatch, each 60-3, 70-3, 80-3
Chins +45-5 x3
Pushdowns 12 x3
Squat bar 5, 135-3 x2, 225-3, 275-3, 295-3 x3
Chins +45-5 x2, bw-8
Pushdowns 12 x3
10.20
Cable high pulls 15 x3
Military bar 10, 95-8 x2, 115-8, 135-3 x3. Left tricep was terrible on top set.
Pushdowns 12 x3
BB curls 12 x3
Cable curls 10 x4
10.24
Walking lunges x2
Cable curls > pushdowns 15 x2 each
Deadlifts 135-3, 225-3, 315-1, belt 405-1, 435-2, straps 435-3 x3
Pushdowns 15 x3
Incline bench 135-8, 155-8, 175-8, 155-8, 135-8
Incline DB squeeze press 35-10 x3
Left tri is getting painful. Probably need to layoff pressing for a while, but I’m a stubborn asshat…
10.25
Run
Light raises, BB high pull
DB raises 20-10, 25-10, leaning 30-8 x2, constant tension 15-10 x3
Plate raises 25-15 x2
DB hammer curls 30-10, 35-8
BB curls 65-10 x2 > DB shrugs 5 reps to farmers walk 100# x2, x 3 rounds
DB raises 15-15
Forearms were toasted…
10.29
Walking lunges x2
DB snatch, each 60-3, 70-3, 80-3
Squats bar 5, 135-5, 185-5, 205-10 x5
Cable rows neutral wide grip 160-5, 170-10 x4
10.31
Light raises/ swings
Cable high pulls 10 x2
Push downs 10.x2
CG Bench bar 8 x2, 135-8, 185-8, 225-8, 225-5
DB bench 80-8, 90-8, 100-4, 80-8
Dips bw-10 x3
BB curls 10.x3
70% kinda night. Happy Halloween yall.
11.2
Another not good session. Too many nigging pains and felt altogether blah. Snatches, squats, pushdowns, dats it.
Time for a gym break.
11.12
Light raises
Run
Cable high pulls 60-15 x2
Prone inclined DB lateral raises 25-12 x2, 35-8 x3
Deads 135-5, 225-5, belt 275-10 x2
Snatch grip shrug hold, straps 275 20 count x2
Cable high pulls 100-10 x2
Looking strong man!! You got any meets or anything else planned?
Never been on the platform. Not too many meets around KC. Every time thought about it work travel got too busy. Maybe I could dominate the local ‘masters’ division. Lol.
11.14
Walking lunges x2
Squats bar 5, 135-5 x2, 225-5, paused 245-5 x2
Chins +45-5 x2, Pull ups bw-5
DB shrugs with holds 100-10 x3
Cable raises 40-8 x3
Wrist still killing me but other body parts better.
1 Like
Yeah lack of training partners makes it hard for me to get ready for a meet. So it’s a possibility that I might be done with competing
Ya, tough getting training schedules to sync when everyone is busting hump with work and family obligations.
11.16 late eve
Run
Cable high pulls 60-15 x2
Deads 135-5, 225-5, belt 295-10 x2
SG shrug and hold, straps 295 20 count x2
Cable high pulls 100-10 x2
DB press 35-12, 45-12, 50-10
1 Like
11.20
Walking lunges x2
Light raises
Rev grip bench bar 10, 135-10 x2, 155-10, 175-10, 195-5 x2, 135-15
Squats bar 5, 135-5 x2, 225-5, paused, belt 260-5 x2
DB shrugs with hold 100-10 x2
Cable high pulls 100-10 x2
Had crap for sleep last night, felt swimmy.
11.21
Light raises
Deadlift 135-5, 225-5, belt 315-10 x2 rep PR
Suitcase shrugs 165-8 x2 that was hard
Prone incline rear delt raises 20-10, 25-10, 30-10, 35-8, 15-25
BB curls 65-12 x2, bar-20
Happy t day tomorrow yall.
11.26
Run
Light raises
Squats bar 5, 135-5 x2, 225-5, paused, belt 275-5 x2
Chins +45-6 ×2, Pull ups bw-6
Cable high pulls 80-12 x5
DB shrugs with hold 100-10 x3
11.28 late eve
Run
Cable high pulls 70-12 x2
Deads 135-5, 225-5, 315-3, belt 290-10 x2
SG shrug and hold 290 20 count x2
SA DB OH raises 20-10 x2
12.1 late session
Walking lunges x2
Light raises
Rev grip bench bar 10, 135-10, 155-10, 175-10, 195-8, 215-3, 155-10>135-10
Squats bar 5, 135-5 x2, 225-5, belt 275-5 x2
DB bench paused 80-8, 7,6,5,4
Cable highpulls 100-10 x2