PAST 3 TRAINING SESSIONS:
07/19/16: Full Body
Squats:
-135 x 5
-225 x 5
-315 x 3 tweaked my back on the 3rd rep lol. On a fucking warmup, really? Never thought I’d see the day.
Figured I’d just train upper body till the back pain subsides.
Incline Bench Press
-265 x 7
-265 x 6
-obviously only posting working sets. Didn’t go nuts cause I didn’t have a spotter.
Weighted pullups
-few sets with 25 I think
Standing Military
-up to 165 with a wide grip. think the most reps I did was 8
pendlay rows
-up to 185
incline dumbbell curls, overhead tricep extensions, hammer curls, tricep rope extensions, rear delt flyes, neck work. DONE
07/21/16: Full Body (minus legs hehe)
Weighted Pullups
-+25 for a few sets
Incline Bench Press
-275 x 8
-245 x 10
-225 x 12
-felt strong as fuck on these.
Yates Rows
-225 for 4 sets, alternating over and under hand. Light & strict due to my lower back.
Standing One Arm Dumbbell Shoulder Press (strict, no legs)
-60 x 5
-70 x 5
-80 x 5
-80 x 9 (got used to the exercise)
-was training with a friend and he likes this movement so I figured I’d give it a shot. He got 80 x 10 tho, beat me by one rep lol.
Neck extensions
-25lbs for 3 sets of 30
Neck Flexion
-25lbs for 3 sets of 30
Don’t remember what I did for arms.
Ab Rollers
-usual 4 sets of 10 lol
Weighted Planks
-3 sets with 90lbs between 30-50 seconds. Very tough exercise.
07/24/16:
Pause High Bar Squats (NO FUCKING BELT!!!):
-135 x 5
-225 x 5
-315 x 5
-365 x 5
-365 x 5
-365 x 5. PR 3 times lol. These felt awesome.
Incline Bench Press
-45 x 10
-95 x 10
-135 x 10
-185 x 10
-225 x 5
-295 x 4
-275 x 6
-225 x ? didn’t really count
^did pullups in between each set
Weighted Dips
-BW x 10
-45 x 10
-90 x 10
-115 x 8 i think
-115 x 8 again
Pendlay Rows
-135 x 10
-185 x 4 sets of 10-12. Doing these with 185 feels a lot easier.
Messed around with a few sets of olympic high pulls. Nothing crazy.
Rear Delt Flyes
4 sets of incline db curls with 35lbs, short rests.
overhead one arm dumbbell extensions and hammer curls both with 50lbs, going back and forth.
Neck Extensions
-3 sets of 20 with 35lbs.
Neck Flexions:
-3 sets of 20 with 35lbs.
Ab Roller
-2 sets of 10, lol, slack ass