I’m 22 years old, 5’10, 220lbs and have been training for quite a long time. I started doing bodyweight exercises daily when I was 5, started lifting weights in my garage when i was 10 or 11, and joined a gym when I was 16. I was always more of a bodybuilder, but as of late my main interest has shifted to trying to become as strong as possible. I want to put up insane numbers.
Here is my training from today.
Bench Press:
-45 x 20
-95 x 20
-135 x 20
-185 x 10
-225 x 5 paused
-275 x 5 paused
-325 x 5 paused
-325 x 5 paused
Close Grip Bench Press:
-135 x 10
-185 x 10
-225 x whatever didn’t count
-275 x 5 paused
-275 x 5 paused
Incline Dumbbell Press:
-45 x 10
-75 x 10
-110 x 10
-110 x 8
-100 x 12
-100 x 12? I think
Machine Flyes:
-90 x whatever
-4 or 5 sets with 120lbs. Focusing on a deep stretch, shoulders back, and bringing the ELBOWS together rather than the hands.
JM Press (Smith Machine):
-several sets of 10-12 with a 45 on each side. I started to do this movement recently but I’m still learning how to do it. I feel like I fuck it up still, will work on it though.
EZ Bar Tricep Extensions (Cable):
-worked up to the whole stack (205lbs) for 12 reps, and did a couple more lighter sets
-couple sets with an underhand grip also.
Was going to do rotater cuff movements but told myself I’ll do it next time. That’s what we always tell ourselves, right?