legs from saturday
Leg Press
4ppsx10, 6ppsx8, 8ppsx5, 10pps +25x13, 8ppsx23
Sumo LP
4ppsx15
Standing Calves
60x10, 80x6, 120x19
legs from saturday
Leg Press
4ppsx10, 6ppsx8, 8ppsx5, 10pps +25x13, 8ppsx23
Sumo LP
4ppsx15
Standing Calves
60x10, 80x6, 120x19
today
HS Press
50x8, 90x6, 140x4, 190x12 + 2 rp
Lateral Raise Machine
80x6, 120x4, 152.5x12
Deadlifts
135x6, 225x6, 315x2, 405x9
Rack Chins
BWx10, 52.5x11
Shrugs
225x12, 315x12
and i somehow forgot my rear delt fuck
Nice deads dude
hah thanks
Flat BB
disappointing
45x15, 135x6, 185x4, 225x1, 245x4
HS Incline
90x6, 140x4, 195x15 + 3 rp
DB Curl
20x8, 30x6, 45x10
Machien Curl
60x8, 80x4, 130x15
CGBP
135x6, 205x8
OH Tri
130x8, 205x13
Pinwheel curls
30x8, 50x15
leggs
front squat
45x8, 135x6, 185x3, 235x7
hack
185x20
leg curl
100x8, 160x13
smith calves
140x19
been a little bad about updating
So… I had a good workout. Wasn’t depressing being weak for the first time in forever, everything felt solid and I had good energy. Last reps, though there was no way I was getting more, were on the “easier” end of the “this is the last fucking one I can do” spectrum. Means I should be able to up weight easily next time or do more reps as well.
Incline BB
45x20, 95x8, 135x5, 155x2, 195x9 - this pissed me off. I had 10 for sure here but fucked up the last rep form-wise.
Flat DB
65x6, 90x12
EZ Curl
35x8, 65x6, 95x11
Incline Hammer Curl
27.5x8, 40x11
Reverse Grip Smith Bench
90x8, 140x4, 200x12, +3 r/p
Skullcrushers
65x6, 90x11
Reverse Grip single-arm Cable curl
40x6, 60x6, 80x13
I think I’m going to start incorporating more rest pause on the machine exercises (well, more like most exercises that are not barbell pressing). I seem to recover from it well enough.
I feel like I have now fully recovered from surgery and am sporting a little (not terribly much) more LBM than I have before. Happy :wiggle:
been bad about updating this…
delts/back today
HS Press
50x10, 90x6, 140x4, 195x13 +1rp
Lat Raise Machine
60x6, 120x3, 160x12
Rack Pulls
135x6, 225x6, 315x3, 425x12
Rack Chins
BWx8, 55x12
Shrugs
225x12, 315x13
Rear Delt Raise
30x18
chest/arms
worked out with my bro and his gf… he was doing 215 on bench pretty easy, 6’1" 170 and hadn’t touched a weight in years. stupid gymnasts.
his gf was repping 95 like it was nothing too. she doesn’t even workout. but i have long had suspicions she is a man.
Flatt BB Bench
45x15, 135x6, 185x4, 250x4
HS Incline
90x6, 140x4, 205x14 + 4 rp
DB Curl
20x8, 30x6, 47.5x11
Machine Curl
60x8, 80x4, 140x14
CGBP
135x6, 210x10
OH Tri Machine
130x8, 220x12
Pinwheel Curls
30x8, 52.5x15
legs…
no idea how much weight i moved since i used someone’s home weight set and all the numbers on the plates were faded. was enough weight to do a solid workout though.
delts/back today in a real gym again
Smith BTN
50x8, 90x3, 125x14 + 3rp
Upright Rows
45x8, 105x15
Deadlifts
135x6, 225x6, 315x3, 405x11 — fuck this was miserable
Widegrip Pulldowns
50x8, 100x6, 160x12 +3 rp
did behind the back shrugs and facepulls but apparently forgot to write my sets down
chest/arms
left shoulder was being annoying today…
incline bb
45x15, 95x8, 135x5, 155x2, 200x9
flat db
annoying getting these into position
65x6, 95x9
ez curl
35x8, 65x6, 100x11
inc h curl
27.5x6, 42.5x11
rev grip smith bench
90x8, 140x9, 205x12 + 3 rp
skullcrushers
65x6, 95x11
rev cable curl
40x6, 60x6, 82.5x14
other day… wednesday i believe
leg press
10plates and a quarterx14, 9platesx19
sumo leg press
5platesx14
standing calves
130(?)x20ish
dlets/back from today
surprisingly good workout for my huge hangover, and im starting to add more rest pause in because i like it and the bodyparts I have been doing it more regularly for already (delts/chest) have been outgrowing the other parts. gonna see if it helps all around.
HS Press
50x10, 90x6, 140x4, 200x12 + 2 rp
Lateral Raise Machine
60x6, 120x3, 160x14 + 3 rp (big pr)
Rack Pulls
135x6, 225x6, 315x3, 435x13
Rack Chins
BWx8, 60x13 + 2 rp
Shrugs
first set is more strict
225x12, 320x13
rear delt raise
32.5x18
also im going to start taking my meds again - been feeling like i need to for the past month or so. i’ve been “medicating” myself anwyays through other means, developed bad habit with hydros, i’m pretty much drinking something throughout the day from waking up, and occasionally been smoking as well. not liking where that path is headed so i’m just going to go back to what i was doing even though they tend to make me lose interest in sex and have puff-up nipples kinda effects.
chest/arms
flat bb
liked the higher rep range better here
45x15, 135x6, 185x4, 225x9
hs incline
90x6, 140x4, 215x14 + 4rp
db curl
20x8, 30x6, 50x11
machine curl
60x8, 80x6, 120x2, 150x14
cgbp
135x6, 215x9
oh tri machine
130x8, 222.5x12
pinwheel curls
30x8, 55x15
my flat bench was at the same point in that rep range (225x9) in december. i was wrong about being fully recovered from surgery as i’m just now tying a lot of numbers, but even still when comparing my tricep/shoulder/other chest numbers to that same time period i would have expected my bench to have gone up a good amount as well. i mean my close-grip is pretty much catching my flat
not sure what’s going on there.
legs
front squat
45x6, 135x6, 185x4, 245x5
hack squat
200x20 little deeper than i had been… sucks so much
lying leg curl
80x8, 120x5, 160x12
smith calves
60x10, 90x10, 140x14 dunno wtf happened here
delts/back
smith behind-the-neck
50x8, 70x6, 90x4, 130x14 + 4rp
upright row
45x8, 110x15
deadlift
off the ground was harder than usual, i might take an extra day between legs and back when i’m doing deadlifts on back day. failure was not able to get it off the floor which is always my fastest part.
135x6, 225x6, 315x3, 415x9
wide-grip pulldown
50x8, 100x6, 160x14 + 5 rp
behind-the-back smith shrugs
180x15, 240x17
face pulls
40x8, 60x4, 80x15
significant gains on almost all lifts, yay
chest/arms
incline bb
45x15, 95x8, 135x5, 155x2, 205x8 FUCK SAME PLATEAU
flat db
65x6, 95x10
ez curl
35x8, 65x6, 105x11
incline hammer
27.5x6, 45x11
rev grip smith bench
90x8, 140x4, 210x12 + 3 rp
skullcrushers
65x6, 100x11
rev grip cable curl
40x6, 60x6, 85x14