Chest and Abs
Bench Press
135x8
165x5
205x3
245x3 fuuuuuuuuuuck.
All sets felt shitty. I hate benching.
Incline DB
50 x 10
75x6
100 x 7, 3
woooo finally back to 100’s on incline!
Overhead DB Extension
50 x 12
65 x 10
80 x 10
95 x 8
Cable Crunches
40 x 20
50 x 20
60 x 20
Situps.
2 mile run.
Back Day
Pendlay Rows
135 x 8
185 x 5
185 x 5
205 x 5
Forgot one of my straps, so couldnt do my normal heavy bb rows
Seated Rows
100 x 12
140 x 12
180 x 12
220 x 12
260 x 6 (stack)
Hit the same reps as last week, but done without straps! Nice to know I dont need straps on seated row anymore.
Straight Arm Pulldown / Pulldown superset
25 x 15 / 120 x 12
40 x 12 / 140 x 12
40 x 12 / 160 x 12
55 x 8 / 180 x 8
Pulldown Machine
110 x 12
130 x 12
150 x 8 DROP 110 x 8 DROP 70 x 10
DB Rows
110 x 12 (warm up)
145 x 11 +1 rep
Cable Curls
40 x 20
70 x 12
85 x 10
100 x 10 DROP 70 x 10 DROP 40 x 10
1.5 mile run
220 x 12 set
db rows. idk how to rotate the video lol
God ur log is poppin’.
olo its just you and me in here bug.
Shoulders
DB Shoulder Press
50 x 8
65 x 6
80 x 8, 5
Was warming up on military press when one of the employees told me that they werent allowed bc its too dangerous. Hate my gym.
Face Pull / Bent Over Lateral Rase (superset)
60 x 15 / 10 x 12
80 x 15 / 10 x 12
100 x 12 / 10 x 12
110 x 10 / 10 x 12
Lateral Raise Machine
35 x 15
55 x 12
75 x 12
75 x 8 DROP 55 x 5 DROP 35 x 5
BB Shrugs
135 x 12
225 x 12
315 x 10
385 x 10
Abs.
Arms Day
Alt DB Curls
30 x 10
40 x 10
50 x 10
60 x 8 +2 rep PR
Incline DB Curls
25 x 12
30 x 12
35 x 8
35 x 6
HS Preacher
45 x 12
55 x 12
70 x 6 + Static Hold
Pressdowns
110 x 15
140 x 12
160 x 12
190 x 10
EZ Bar Skullcrushers
75 x 10
85 x 10
95 x 10
Overhead Rope Extensions
60 x 12
80 x 10
100 x 8
100 x 7
Ran 1 mile in 6:40.
Chest Day
Incline Bench
135 x 8
155 x 5
185 x 3
215 x 6
185 x 10
Close Grip Bench
135 x 8
165 x 5
195 x 3
235 x 3+1
185 x 4 (long pauses)
HS Dips
1pps x 12
2pps x 8
3pps x 4
Other assorted tri stuff and some abs.
Leg Day
First Day Squatting on 5/3/1.
Squats
135 x 8
185 x 6
210 x 5
240 x 5
270 x 13
Front Squats
135 x 5
185 x 5
230 x 3, 3, 3
Good Mornings
135 x 10
155 x 10
175 x 10
DC Calves
120 x 12
Hoooly shit.
Back and Bis
BB Rows
135 x 12
185 x 10
225 x 10
285 x 8
Close Grip Pulldowns
100 x 12
140 x 12
180 x 10
225 x 10
Chest Supported T-Bar
1pps x 10
1pps+25 x 8
2pps x 6
2pps x 6 DROP 1pps x 8
Machine Pulldown
95 x 15
115 x 12
155 x 10 DROP 115 x 6 DROP 75 x 10
DB Rows
100 x 12
145 x 6 (not my day)
Cable Curls
60 x 20
85 x 15
100 x 10, 10
Preacher Curls
55 x 10
65 x 7
75 x 4+1
Strict Hammer Curls
25 x 10 x 3 sets
Back and Bis
BB Rows
135 x 12
185 x 10
225 x 10
285 x 8
Close Grip Pulldowns
100 x 12
140 x 12
180 x 10
225 x 10
Chest Supported T-Bar
1pps x 10
1pps+25 x 8
2pps x 6
2pps x 6 DROP 1pps x 8
Machine Pulldown
95 x 15
115 x 12
155 x 10 DROP 115 x 6 DROP 75 x 10
DB Rows
100 x 12
145 x 6 (not my day)
Cable Curls
60 x 20
85 x 15
100 x 10, 10
Preacher Curls
55 x 10
65 x 7
75 x 4+1
Strict Hammer Curls
25 x 10 x 3 sets
Good, solid lifting, as you know. <3
Shoulders and Tris from yesterday
DB Shoulder Press
40 x 10
55 x 7
70 x 3
85 x 4+1
50 x pump
Face Pulls/Bent Over Laterals supserset
60 x 20 / 15 x 12
80 x 15 / 15 x 10
100 x 12 / 15 x 10
110 x 12 / 15 x 10
Lateral Raise Machine
40 x 15
60 x 12
80 x 9
80 x 7 DROP 60 x 5 DROP 40 x some
Pressdowns
100 x 15
130 x 12
160 x 12
190 x 9
Skullcrushers
75 x 10
85 x 10
105 x 3 lol
Overhead Rope Extensions
50 x 15
70 x 12
85 x 10
You seem to be making nice progress there. Are you back to hitting all time PRs now or are you still regaining lost strength?
Gaius, I’m about 10-15 pounds down still on my big lifts, more isolation ones are back to all time highs.
Shoulders, back width and triceps from yesterday
Seated military / pullups
95x12 / bw x 10
115x10 / bw x 10
135x8 / bw x 8
135x8 / bw x 8
Lateral raise / pulldown machine / reverse pec deck triset
25x12 / 90x15 / 70x12
25x12 / 120x12 / 75x10
25x12 / 150x10 / 80x10
Straight arm pulldown / pressdown
55x12 / 85x12
55x12 / 85x12
70x8 / 100x10
Lying db extensions
20x12
25x12
30x12
Chest, back thickness, biceps
Incline db
40x10
60x8
80x6
100x7
Bench
135x8
165x5
195x3
235x6
Brought my grip in 2-3 inches, felt smoother
Pendlay row
135x8
165x8
185x5
Seated row
130x12
160x12
190x8
205x6
Used much stricter form than usual
Incline db curl
25x12
30x12
35x8
35x7
Preacher curls
55x12
75x6
45x15
Shoulders, back width, triceps
Db shoulder press
30x12
45x8
65x4
85x3+1. Bench was totally vertical, tougher than normal
incline lateral curls
10x15
20x10
25x8
Close grip pulldown
70x15
130x10
160x10
190x8, 6. Much harder stack than the one I usually use.
Pullups
3 x max reps
Ez bar skullcrushers
75x10
85x10
95x10
Overhead db extension
55 x 12
70 x 10
85 x 10
ur dead to me
I luv bug.
Incline bench
135x8
165x5
185x3
225x4
185x8
Power Cleans
135x5
155x3
185x3
205x2
225x1
Chest supported row
1pps x 10
2pps x 8
2pps+25 x 6
2pps x 10
Db curls
30x10
40x10
50x10
60x7
Preacher curls
65x12
75x8
75x5
Abz.
Shit I’m falling behind on this.
Legs from Tuesday
Squats
135x8
185x5
225x3
255x3
285x8
Power squat / leg extension
3 supersets
Leg curls
3 sets
Calves.
Shitty workout