7-11
Squats- 45x20 135x10 225x5 275x3 315x3 365x3
390x5
425x3 - first set felt heavy so I did a triple here to conserve energy
440x5 - all out effort, couldn’t tape it because I had spotters on both sides
Glute machine-5x15
Incline Sit ups-3x15
Back raise-3x25
7-13
Bench- 45x20 135x10 185x5 225x3 250x3
275x5
295x5
315x5 - raised ass on last rep though
275x5 (paused)
225x10 (paused)
Overhead triceps extension- 3x12/1x10
Hammer curl-3x15
Elliptical- 20 minutes
7/15
Deadlift- 145x10 255x5 345x1 395x1
430x5
455x3
480x5
everything felt like crap until 480, will post vid later
Chest supported row-5x10
Straight leg situps-3x15
Elliptical- 20 minutes
7-17
Close grip bench- 95x15 135x10 185x5
225x5
245x5
260x5
275x4 - meant for 5, thought it would be easy so I didn’t find a spotter but 4th was a grinder
250x5
225x5
Elliptical - 20 minutes
Guess I had too much fun last night haha
I feel like I picked the right weights for everything, I had to push myself but didn’t miss any lifts. Next week is a deload then triples and doubles for everything.
7-18
Squat- warmed up, then hit 315 for 8 doubles
Elliptical- 20 min
MAN WHY CAN’T EVERY SQUAT DAY BE LIKE THIS?
7/22
Came in with the idea of doing 225# for max reps
Bench- 45x20 135x10 185x5 225x3 250x1 275x1 300x1
300 felt heavy as fuck … seeing as I meant to do a light week I just went for a pump/recovery
185x10x5 sets
Lat pulldowns- 5x10
Ab crunches- 100 reps total
Elliptical- 25 minutes
felt really good leaving the gym, so I think it was a good idea to go lighter today
7/25
Squats- 45x20 135x10 225x5 275x3 315x3 365x1
405x3
430x3
455x3
GLute machine- 4 sets of 15
Ab wheel- 5 sets of 10
7-27
Bench press- 45x20 135x10 185x5 225x3 275x1
290x3
305x3
320x3
275x5 (3 second pause)
275x5 (3 second pause)
Pushdowns- 5x10
Hammer curls- 5x15
Elliptical- 20 minutes
Fell behind a day
7-30
Deadlift- 145x10 255x5 345x1 395x1
445x3
470x3
495x3
V-bar pulldowns- 6 sets of 10
Ab wheel- 2 set of 12
Leg raises- 2 sets of 15
I’ve been wearing a power belt for all the work sets since starting this journal. I felt as though my core strength (or HAWT ABZ or whatever you want to call them) has weakened a bit since starting, so I’m going to add like 4-5 sets of heavy ab work after each squat or deadlift workout.
8-2
Had to help my friend move this weekend so I lost a day. Different gym than where I usually squat
Squats- 45x20 135x10 225x5 275x3 315x3 365x1
410x3
435x3
460x2 - wanted to do 3, but lost focus at the bottom on the second and it turned into a real grinder, did not have a spotter so I racked it
365x3 (paused, no belt)
365x3 (paused, no belt)
Incline sit ups- 3x15
Today’s workout was a bit disappointing but I think a day like this is what I really needed to get my but back in gear. I had cut out pause squats after the second week but I think I really do need them. Diet/alcohol intake/recovery could also be better.
Really I’ve been getting sloppy. Gotta get that shit right
8-4
Bench day, hereafter known as Bro day
Bench Press- 45x20 135x10 185x5 225x5 250x1 275x1
300x3 (paused third)
315x3 (paused third)
330x2 did a third rep but spotter gave it a touch at the sticking point
275x5 (3 second pauses)
elbow was hurting so stopped there
Alternate dumbbell curls- 4 sets of 10
Pushdowns- 3 sets for high reps
Elliptical- 15 minutes
8-6
Deadlift- 145x10 235x5 325x3 415x1
465x3
485x3
510x3
Cable rows- 5x10
Elliptical- 25 minutes
Gotta say it was a good day
8-8
Squats- 45x20 135x10 225x5 275x3
315x5
365x3
405x1
455x1
365x3 (paused)
365x3 (paused)
Speed bench- 45x20 135x10 225x3x8 sets
Pushdowns- 5x10
8-11
Bench- 45x20 135x10 185x5 225x5 275x3 295x1
310x2
325x2
340x2
275x5 (3 sec pause)
225x9 (3 sec pause)
Thick bar curls- 5x10
got to the gym late so that’s all I did
8-12
DL- 145x10 255x5
345x15 singles on the minute
KB swings- 2x15
Cable rows- 4x15
Ab wheel- 3x10
Elliptical- 20 min
Sorry, fell behind with this
8-14
BP with Football bar- 45x20 135x10 185x5 225x5x3 sets - tough even with a relatively light weight, really hit triceps and inner chest
Press behind the neck-5x10
Preacher curls with thick bar-4x10
Pushdowns- 3x15
Bike- 20 minutes
8/15
SQ-45x20 135x10 225x5 275x3 315x3 365x1 405x1
425x2
455x2
475x2*
365x3 (paused, beltless)
365x3 (paused, beltless)
Ab wheel- 5x10
Elliptical- 20 min
*Unracked weight off center, when I went down for the first rep I hit the catches on one side of the rack, but muscled the weight up anyways then did another rep. Really wish I had a vid.
8-18
Bench- 45x20 135x10 185x5 225x5 275x3 295x1 315x2 275x3x3
Hammer curls- 3x20
Pushdowns- 3x20
Not there at all today. Terrible pain in forearms on everything over 185. Usually that goes away after a few more sets and I get loosened up, but today I knew wasn’t going to be a PR day, so I kind of went lighter. Next week will try for some heavy doubles.
Also have missed a few assistance workouts and I paid for it. Been hella busy but not a good excuse.
Deadlift- 145x10 255x5 345x1 435x1
475x2
500x2
525x2
Cable rows(thick handle)- 5x10
straight leg sit ups- 4x12
Had a CPA exam last Monday (8-23) so training and stuff got thrown off a few days. Have been training but haven’t been online that much
8-23
Bench- 45x20 135x10 185x5 225x3x8 sets (speed)
One arm kettlebell press- 2x10 2x20
Hammer curls- 3x20
8-25
Squats- different gym, no spotters so cut the weight back and did some more volume
45x20 135x10 225x5 275x3 315x3 375x1
415x3x5 sets
Pulldown abs- 3x20
8-27
Bench- 45x20 135x10 185x5 225x3 275x3 300x1
315x2
330x1
345x1 - went for a double but couldn’t lock out second rep
315x2x3 sets (3 sec pause)
135x15
Dumbbell triceps press- 3x15 1x20
Shoulder raises- 3 sets
8-28
Deadlift- 135x10 225x3 315x1 405x1
475x1
517.5x1 (opener)
Cable rows- 4x10
Abs- 3 sets
8-30
Bench- 45x20 135x10 185x5 225x3x8 sets (speed)
Overhead press- 2x12
Pec deck- 3x20
Hammer curls- 4x15
Elliptical- 20 minutes