asd
Tfsd
WEDNESDAY
*had a shorter workout today, did a ME at the beginning, will work on reps next week
*pain in leg has almost fully dissipated
*general feeling of lethargy but otherwise improving, shot should be interesting on thurs
Chest Day
Bench Press
Ramped up to 425 x 1 (PR)
Incline Smythe Press
225 x 15
275 x 8
275 x 8
275 x 7 x 4 (RP)
Incline Neutral Dumbell Press
100’s x 9
100’s x 8
100’s x 6
Single Arm Cable Flyes
65 x 12 (3 sets)
Weight @ 225 (-1) 
Leg Day
Squats
Ramped up to 475 x 1 (PR)*
Hammer Strength Leg Ext
275 x 10 (3 sets)
Machine Exts
Maxed x 15 (3 sets)
Calves
Seated Calve Raises
45 45 10 45 x 15 (3 sets)
WEIGHT: 228lbs (+3)
PARAPHRASE
WEIGHT @ 230, (+2)
Triceps
Incline Smythe Close-Grip Press
Ramped up to 315x5
J.M. Press
135 x 10
185 x 10
225 x 9
225 x 8 x 4 x 2 (RP)
Single Arm Overhead Ext
50 x 12 (3 sets)
FST-7 Press Downs (BAR)
Biceps
Straight Bar Curls
Ramped up to 185 x 5
Rep Out at 135
Alternating Seated Hammer Curls
55’s x 13 (3 sets)
Cable Single arm curls
50 x 15 (3 sets)
Machine Curls FST-7
Saturday
Hamstrings Calves
*Not a super focus’d workout due to external issues in my life
Hamstrings
Stiff Legged Deadlifts
Ramped to 415 x 3 - Useless because i failed purely due to grip not muscle fatigue
Standing Hamstring Curls
Stack x 8 (3 sets)
Lying hamstring Curls
12 plates x 10 (3 sets)
GHR
BW x 15 reps (3 sets)
Seated Calve Machine
4 plates x 15 (3 sets)
Standing Smythe Calves
225 x 12 (3 sets)
WEIGHT: 229 (-1)
SUNDAY
Training
Barbell Shoulder Press
Ramped up to 225x8 (really good form) (slight PR)
Dumbell Press
100’s x 8 (3 sets)
Lateral Seated Raises
45’s x 15(3 sets)
Cable lateral Raises
25 x 15 (3 sets)
Rear Delt Flys
65’s x 12 (3 sets)
Machine Rear Delts
125 x 12
155 x 12
185 x 12
Traps
Smythe Barbell Shrugs
ramped up to 2 sets of 405 x 15
Dumbell Shrugs
125’s x 15 (3 sets)
WEIGHT: 230( 1)
MONDAY TUESDAY
Monday
LATS
Weighted Wide-grip Pull-ups
Ramped up to BW 90 lbs x 5
Hammerstrength lat pulldown
ramped up to 4 plates x 6?
Single Rope pulldowns
55 x 15 (3 sets)
Tuesday
Back WIDTH
Overhand barbell rows
ramped up to 315 x 5
Hammerstrength Rows
5 plates x 12
6 plates x 12 (good set)
Kroc rows
150’s x 15 (3 sets)
FST-7 Machine Rows
WEIGHT: 231( 1)
My goal by friday is to ramp up intensity motivation, get my sleep schedule under check. Also to bring my weight up to 235 on an empty stomach upon waking. Going to need to incorperate some HEAVY FUCKING EATING.
-look into strategies to help with this, it may be time to ressurrect the PB J sandwiches.
^sdf
Training Quads
Squats
Ramped up to 405 x 10! (PR BITCHES)
Hammerstrength leg extensions
3 plates x 10 (3 sets)
Leg Press
Ramped up to 6 plates per side x 12
Machine Exnts
200 x 15 (3 sets)
Seated Calve Raises
4 plates 10 x 15 (3 sets)
Standing Smythe Calve Raises
225 x 12 (3 sets)
Weighed in at 235( 3)
looking good so far.
sad
fds
Udsf