3 October 2019
Bench Press
155x5
170x3
190x11
135x50 total
Chin-Ups 50
(I threw a couple chains around my neck for the last 20; not sure how much they weighed)
Lateral raise rack run
Front raise rack run
Exercise bike 10 minutes
2 Likes
Strong Rat, If I did 50 reps I’d be wasted and the last 10 would be singles 
2 Likes
5 October 2019
Squat
45x10, 95x5, 135x5, 185x5, 205x3
235x20
185x5x10
Reverse Hyper 3x20
6 October 2019
BTN push press
45x2x20, 85x3, 95x3
110x35 (some half reps just to put more tension on the muscle)
I did these breathing style i.e. breathing between every 5 reps. I watched a tom platz video where he said you can always do 5 more reps. It helped so much.
Press
75x20,15,15
Doing these as my boring but big sets nice and slow because my shoulder doesn’t hurt anymore at this weight. It’s getting better folks
Chin-ups (some weighted) 65
Partial side lateral raise 3x20
Incline Bench Y’s actively flex side Delt at the top 3x15
Cable laterals full ROM squeeze at top 3x10
Bench press (30 second rests) 45x30, 95x25, 135x6,4,5,7,5
Rear delts 100 reps
1 Like
9 October 2019
Exercise Bike 5 minutes
GHR 15 reps
Deadlift
200x5
230x5
255x14
RDL
175x5x10
Standing ab wheel negatives & ab wheel 50 reps
Hamstring curl 50 reps
Leg extension 50 reps
2 Likes
10 October 2019
Bench
135x5
160x5
180x15
135x22,8,8,12
DB bench 4x8
Lat Pulldown 4x8
Giant Set x3:
DB press
Lateral raise
BPA
Curl
Chest Machine burnout
2 Likes
12 October 2019
Squat
45x10, 95x5, 135x5, 155x5, 185x3, 205x3
235x25
(fuck this pumped my low back)
255x3
(4 sec pauses in bottom)
205x3
(8 sec pauses in bottom)
185x25
RDL 175x2x10
Standing bounce Ab wheels 20
1 Like
13 October 2019
Warm-Up
BTN push press // chin-ups 40
45x20, 80x5, 95x5
105x10
115x5
95x5
80x18 (strict pressed this set; shoulder feeling wonky today)
Paused Bench Press 120x5x10 // BPA 5x20
1 Like
16 October 2019
Deadlift
135x5
185x3
215x3
245x3
265x3
245x10
185x10
Stair stepper & exercise bike
1 Like
17 October 2019
Paused bench press
Up to 185x5x5
Incline treadmill walk
1 Like
19 October 2019
sumo deadlift 2x50 (53 lb KB)
BPA 100
ab wheel 40
slow pause push-ups 40
front squat 40 (53 lb KB)
My gym was closed due to a powerlifting meet (which I forgot about), so I did a small “get moving” workout instead. Going out with some friends tonight for pizza, so I had to do something to burn off the carbs
Wowowow you could of kept the carbs ahaha
What? Not sure what you mean lol
20 October 2019
Squat
335x1 @ 8.5
275x5 @ 7
275x5 @ 7
275x5 @ 8.5
2 count Paused Bench
135x4 @ 6
155x4 @ 6.5
185x4 @ 9
185x4 @ 8.5
185x4 @ 8
Romanian Deadlift
185x7 @ 6
205x7 @ 7
225x7 @ 7
225x7 @ 7
225x7 @ 7
1 Like
22 October 2019
2 count Paused Squat
225x4 @ 6
275x4 @ 8
295x4 @ 9.5
285x3 @ 10 (this was supposed to be RPE 9 for 4 reps)
1 count Paused Bench
225x1 @ 7.5
235x1 @ 9.5 (damn messed up this one; poor setup and fatigued from accidentally going to failure on the pause squat)
185x5 @ 8
185x5 @ 8.5
185x5 @ 8
185x5 @ 8.5
Reverse hyper 3 sets (for restoration)
Press (slow eccentric)
65x7 @ 6
75x7 @ 7
85x7 @ 7
95x7 @ 9
85x7 @ 7
85x7 @ 8
Band curl 50
Band lateral raise 50
Band rear raise 50
1 Like
24 October 2019
Deadlift
365x1 @ 8 previous PR
385x1 @ 8.5 all-time PR (back rounded a bit but fuck it)
225x5 @ 6
225x5 @ 6
225x5 @ 6
Touch n Go Bench Press
185x4 @ 8 (damn tired from the deadlift)
185x4 @ 8
185x4 @ 7
185x4 @ 6.5
185x4 @ 8
Front Squat
135x7 @ 6
165x7 @ 7
185x7 @ 8
Reverse Hyper 3 sets
Dumbbell Incline Bench
60x8 @ 6
65x8 @ 7
70x8 @ 9.5
65x8 @ 9.5
60x8 @ 7
Lat Pulldown 50 reps
3 Likes
27 October 2019
Squat
315x1 @ 8
275x5 @ 8
275x5 @ 8
275x5 @ 8
2 count Paused Bench
135x4 @ 6
185x4 @ 8.5
Stair stepper 10 minutes
Incline treadmill walk 15 minutes
Felt like ass today. Forgot all my equipment (shoes, belt, knee sleeves) at home. Back started feeling iffy so I said fuck it and decided to go home and recover
Sounds like a good idea
1 Like
29 October 2019
Squat: up to 315x6 @ 10 PR
1 count Paused Bench: up to 205x4 @ 9.5
3 count Paused Bench: up to 175x5 @ 9
Upper Back: 60
Standing Ab wheel with bounce: 10
Strength coming back fast mate. Good work with the squat PR
1 Like