Today was supposed to be a day off, but I felt really good and mentally psyched myself up while sitting through 6 hours of classes today.
Weighed in at 202.4
Military 95x5,105x3,120x10, pumped about the 120x10 so i followed that up with a 135x4
dips bwx5xfail 76 reps
db shoulder press 55x5x10 47 reps
pull ups bwx5xfail 30… still sucks
jogged 6 laps.
tomorrow is deads! hoping for 300x10.
welp didnt get the 300x10…
weighed in at 205.4
deadlift 235x3,265x3,300x7
lunges 135x30 per leg
standing calf 90x25x4
was going to do db rows but was dead.
back day
weighed in at 206.2
lat pd- 140x3, 160x3, 180x20- great pump, but i think i need to add weight
pull ups- bwxfail 31 reps
bent rows- 155x5x10
cb- 37.5 per side x4x5 got 19
incline- 30x3x10- got 27
jogged 1.5 miles
squats tomorrow. I just got home from going out on the town, i think i walked about 5 miles. im exhausted
taking a day off, feet hurt from walking in dress shoes, body sore from not enough sleep. going to do a double tomorrow
taking a day off, feet hurt from walking in dress shoes, body sore from not enough sleep. going to do a double tomorrow
did a double today, morning workout was squats
weighed in at 207.6
170x3, 190x3, 215x8, 225x3… wasnt really “feeling” it on the weight so i just made sure to go very deep. 215 was supposed to be my last set, but decided to try 225 about 2 mins later.
leg press- 400x3x15- did all 45 raising weight to 410 next week
romans- 155x5x10- did all 50 for the 3rd straight week raising weight to 175
standing calf 90x4x25- raising weight to 110.
got home went to class for 6 hours, went to the driving range, had dinner then went back to do military press
weighed in at 207.2- surprised about that…
105x5, 120x3, 135x6
dips- 5xfail 75
db press 55x5x10- raising to 60 lbs
pull ups 5xfail 32
pretty sore today, hopefully ill be able to lift tonight.
weight at gym 208
lat pd 150x5, 170x3, 195x17
pull ups 5xfail 26
bent rows 155x5x10 all 50
bb curls 85x4x2, 105x4
alt db curl 30x2x10
biceps were still tried from yesterday, just wanted to make sure i got a good pump.
day off today, tomorrow is deads and ill do the last 10 days update
weighed in at 207.6
deads- 250x5, 280x3, 315x7.
lunges 135x30 per leg raising to 145 next week
calf raise- 100x2x30
db rows- 75x2x20- was shit exhausted after lunges so i pussed out.
bench tomorrow.
getting ready to go bench, ass is pretty sore from lunges, it feels good going heavier on deads i can feel it today in my abs and traps. Going to workout, then go to work. Hopefully buy some groceries tonight, ive been spending too much money at resturants lately.
I was pretty excited the last few days when I was weighing in at 207 and 208. Then last night I had a fantastic dump, I then had another this morning. Although I was well hydrated and well fed those dumps were just to potent I weighed in today at 205.2.
With that aside
in bench- 180x5, 205x3, 225x4
db in 70x5x10 did all 50 increasing to 75
db extension 75x5x10 did all 50 increasing to 80
was running out of time so i jogged about 3 laps.
I need to pick up my running.
today is supposed to be a day off, but i feel really good. I guess 10 hours of sleep will do that to a person so I may lift later today, if not ill go for a run for sure. Otherwise tomorrow is squats
instead of lifting, i played 3 rounds of golf then went to a bbq and had 5 burgers. I feel like a champ
military today, weighed in at 206.6
because of a scheduling mishap, im about 2 workouts ahead on military so this was supposed to be my deload lift but i still would have had another shoulder workout till my 5/3/1 cycle was done so i just did a random shoulder workout
standing military 105x5, 125x3, 150x1, 135x4
upright rows 135x3x8
lat raises 35x3x10
Life fitness shoulder press 120x10, 150x3x6
squats today, weighed in at 205.2
squats 180x5, 200x3, 225x5
leg press 410x3x15
romans 185x5x10
standing calf 110x4x25
raising leg press to 450
I left a few reps in the tank on 225
raise stand calf to 135
after romans my back was fried
the last few weeks ive been focusing on very light weight explosive reps on calves, strength and endurance has skyrocketed. They appear larger, not sure if they are.
tuesday is back
this is my back workout from yesterday. Weighed in at 206, wasnt too happy with this workout ive had a string of really good workouts and i guess it was only a matter of time until I had a lackluster one.
lat pd- 160x5, 180x3, 210x12
my gym only has 1 pull up bars and a trio of “bro” dudes were doing pull ups so i went to bent rows and raised the weight
bent rows 185x5x10
I cant think of the name of this exercise, but its the one where you put one end of the barbell in a corner and you straddle the barbell and row. Either way i did those 100x4x15
after that my biceps were pretty blow out so i grabbed a pair of 35’s and just did a few curls and left.
today is supposed to be a day off, but I tweaked my right knee last night and my upper body feels great so im moving my friday lift (bench) to today (wednesday) and ill probably take tomorrow off (deads) because I feel as if my knee wont be ready. Also I know this is a bad word on this site, but on saturday if my knee is healthy im going to attend a free crossfit workshop that includes a 2-3 hr workout. So taking 2 days off prior will hopefully get a knee healthy and get my primed and ready to lift.
Just to let you know, ‘The bar in the corner and stradle’- Rows are named T-Bar rows
hope this helps, keep going and keep progressing 
MJ-Cartwright