What Business is it of Yours Where I'm From, Friendo?

Another PR! Congrats again.

Heeeee! Finally!

K werked it 2day, folks
!!

Paused bench press

115lbs x 2 sets of 4 (warm up)
125lbs x 5
128lbs x 2 sets of 3
132lbs x 2
135lbs x 1
137lbs x 1
138lbs x 1 :slight_smile: :slight_smile: :slight_smile:
back off sets
122lbs x 2 sets of 3

1 board press

145lbs x 2 sets of 4
150lbs x 2 sets of 3
155lbs x 2

seated DB press SS Arnold press

35lbs/17.5lbs
x 10/ x 10
x 8/ x 10
x 6 + 1 drop set 25lbs x 8/ x 10

straight arm DB lateral raise w/pause at top SS pinkies up DB lateral raise

5lbs/7.5lbs
x 15/ x 15
x 15/ x 15
x 15/ x 15 + 1 drop 5lbs x 15

lean away cable D handle lateral raise SS lean away DB lateral raise w/pinkies up

5lbs/5lbs
x 10arm/ x 12arm
x 10arm/ x 12arm
x 10arm/ x 15arm
norest

cable rear delt fly SS facepulls SS bent over DB rear delt fly palms facing inwards SS bent over DB rear delt fly palms facing each other

5lbs/25lbs/5lbs/5lbs
x 20arm/ x 20/ x 15/ x 15
x 20
arm/ x 20/ x 15/ x 15
x 20*arm/ x 20/ x 15/ x 15
norest

alternating DB front raise SS 10&2 raises

17.5lbs/5lbs
x 8arm/ x 12
x 8
arm/ x 12
norest

DB tricep kickback

7.5lbs
x 10arm
x 10
arm

ropey tricep pull down
drop sets

42.5lbs x 8
30lbs x 10
20lbs x 15

done

NEWAY rest day tomorrow, feel like death

I always thought I needed to bench like 2-3 times a week or else it would stall, but it seems to be the opposite is happening. :smiley:

kLBEY
BYE

k rest day yesterday, felt pretty good 2day to finish up my squat cycle 


low bar squats

135lbs x 2 sets of 6 (warm up)
155lbs x 3 (warm up)
175lbs x 2
185lbs x 2
200lbs x 1
205lbs x 2 sets of 2
belt
205lbs x 4

high bar paused squats

175lbs x 2 sets of 3
185lbs x 2
190lbs x 2
160lbs x 2 sets of 5

ass machine

110lbs x 15ass
130lbs x 2 sets of 10
ass

one leg on bench cable ass kick backs
drop set w/diff variations etc


20lbs x 8 bent leg *ass
15lbs x 10 bent leg *ass
10lbs x 12 straight leg *ass
5lbs x 15 partials *ass
(all done one side first then the other)

leg ext.

85lbs x 2 sets of 12
70lbs x 8 *paused

step mill intervals x 20 minutes

back ext. w/epic ass squeeze
x 30
x 30

done

Didn’t really lose my marbs. today which is always a nice change.

uh
BYE

2 Likes

K good deadlifting today despite some tummy ache-age


deadlifts

135lbs x 2 sets of 5 (warm up)
205lbs x 2 (warm up)
225lbs x 2
belt
245lbs x 2
260lbs x 2 sets of 2
wanted to go for 265 in my head but srly stupid nerves always give me shartting worries W/E maybe 270lbs for my single day!??! :smiley:

bent over row (over hand grip) SS foot on seat wide seated row cable handle lat pull down w/low neg (LOL)

115lbs/55lbs
x 8/ x 12
115lbs/70lbs
x 8/ x 12
x 8/ x 12

one arm DB row

55lbs x 10arm
65lbs x 10
arm

front lat pull down SS one arm lat pull down

27.5lbs/35lbs
x 12/ x 8arm
x 12/ x 8
arm
x 12/ x 8*arm

seated DB curl ss barbell curl

15lbs/40lbs
x 10arm/ x 10
x 10
arm/ x 10
x 10*arm/ x 10

ropey cable pull down SS medium D handle seated row cable

20lbs/65lbs
x 15/ x 12
x 15/ x 12
x 15/ x 12

t bar row
bar ++
50lbs
x 12
++
75lbs
x 10
x 10
1 drop
++
25lbs
x 12 *paused

wide D handle lat pull down

55lbs x 8 *slow neg
70lbs x 8 *slow neg
85lbs x 8

DOMe

done

BYE

1 Like

It’s a definite concern. My stomach is always a mess at a meet and I pack super strength gas X pills. On my meet check list they are referred to as fart pills.

2 Likes

Always love the Batman shart, er, shirt.

1 Like

Nice pulls and nice socks!

1 Like

k good day 2day, typically woulda done squats, but my hips told me to have a heart


bench press

115lbs x 2 sets of 3 (warm up)
128lbs x 4
128lbs x 4
belt
128lbs x 8

paused sling shot

150lbs x 4
155lbs x 2 sets of 3
160lbs x 3

incline DB press SS one arm DB flat bench press

35lbs/25lbs

x 12/ x 12arm
x 10/ x 10
arm
x 10/ x 10*arm

hammer strength chest press

25lbs per side
x 10
x 10
30lbs per side
x 8

incline DB trap raises SS incline DB rear delt fly palms facing each other SS incline DB rear delt fly palms facing inwards SS bench over rear delt DB fly palms facing inwards SS bent over rea delt DB fly palms facing each other

5lbs/5lbs/5lbs/7.5lbs/7.5lbs
x 15/ x 15/ x 15/ x 10/ x 10
x 15/ x 15/ x 15/ x 10/ x 10
x 15/ x 15/ x 15/ x 10/ x 10
norest

cable cross over
10lbs
low setting
x 15
x 15
middle setting
x 15

one arm cable rear delt fly SS facepulls

5lbs/25lbs
x 25arm/ x 25
x 25
arm/ x 25
norest

bent over cable tri ext.

5lbs
x 10arm
x 10
arm
x 10*arm
norest

ropey tri ext.
25lbs
x 8paused
x 8
paused
20lbs
x 12

Done
?
um yes

Went to this pottery painting thingie with the kid yesterday, was pretty fun .

He painted this penguin and I painted a bear holding a heart to give to marshall so he can take it with him when he has to go to jail


uh
k
BYE

k goodness

low bar paused squats

135lbs x 2 sets of 5 (warm up)
165lbs x 8
180lbs x 2 sets of 2
185lbs x 4
195lbs x 1
200lbs x 2 sets of 2
155lbs x 2 sets of 3

Andersen pin squats

160lbs x 2 sets of 4
160lbs x 5

banded paused full reset barbell hip thrusts SS plié squats

205lbs/30lbs
x 4/ x 12
x 4/ x 12
225lbs/30lbs
x 5/ x 15
185lbs x 8
135lbs x 12 (continuous tension)

leg spreader SS leg squisher

115lbs/130lbs
x 12/ x 12
x 12/ x 12
x 12 + 1 drop 70lbs x 12 1&1/2 reps
norest

cable straight leg ass kick back SS ropey cable pull through w/ass squeeze

10lbs/25lbs
x 10ass/ x 20
10lbs/30lbs
x 10
ass/ x 20
x 10*ass/ x 20

single leg curl

20lbs x 10 1&1/2reps leg
30lbs x 10
leg

stepmill intervals x 20 minutes

Done
tired.
NBY
BYE

k rest day yesterday

awesome one today

Changing things a bit because my AMRAP sets were giving me dirharhahha

also today was supposed to be squat deload and I didn’t do that cause I don’t do that


low bar squats

135lbs x 2 sets of 6 (warm up)
155lbs x 3 (warm up)
belt
170lbs x 10
170lbs x 10
170lbs x 10

beltless high bar paused squats

160lbs x 6
175lbs x 2 sets of 3
185lbs x 2
190lbs x 1
195lbs x 1
155lbs x 2 sets of 4

ass machine

155lbs
x 8ass
x 8
ass
115lbs
x 20 partials *ass

single leg ext.

40lbs
x 12leg
x 12
leg
30lbs
x 10 paused *leg

leg on bench cable ass kick back

15lbs
x 10ass
x 10
ass
2 drop sets
10lbs
x 10*ass
5lbs
x 10 straight leg *ass

leg spreader
55lbs
x 110 < lol.

stepmill intervals x 20 minutes

back ext.
10lbs
x 15
x 15
BW
x 12
x 12
x 12
x 20
I was doing this obsessively cause I was having trouble feeling my left glute, heh

SQUEEZE BITCH, SQUEEZE

k today was really fun

CSB , chalk squat boy, was there for like the first time in forever and we was hangin, bein broz and whatnot.

Ya I spotted him

Also in shitty life news:
I got a new job that I was really excited about and I had two shifts, but it turns out I have to be sitting for almost the entire duration of my shift because there’s nothing I can really do from a standing position and I don’t sit
like I have a sitting phobia
I cant really sit for more than 20 minutes without wigging out
I avoid all things that require excess sitting
this is 7hrs
of UTTER HELL
I tried to type and do mouse stuff standing but the keyboard is on this like pull out lower thing it’s almost impossible
when I was training for the bank in an office I could at least pace with the phone on speaker and set the keyboard higher to avoid sitting
this is impossible
legit cant do .
now im f{}ck*d
WAH

kBYE
BEY
BYE

2 Likes

Or if you’re lucky enough to have a forward-thinking boss:

1 Like

Those are two of the most beautiful pictures I’ve ever seen :sweat_smile:

1 Like

k good work today

block pulls

135lbs x 2 sets of 5 (warm up)
185lbs x 5 (warm up)
225lbs x 2 sets of 3
235lbs x 3
245lbs x 3 sets of 2

box RDL’s

135lbs x 10
145lbs x 2 sets of 8

bent over row (underhand grip) SS seated row cable *did both of these strict w/pause

105lbs/70lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10

ok I called this next thing the squeezy 12’s LOL
well
in my head
I did
sitting side ways lat pull down SS ropey cable pull down SS two d handle foot on seated lat pull down
*every thing was squeezed and slow neg

25lbs/20lbs/55lbs
x 12arm/ x 12/ x 12
x 12
arm/ x 12/ x 12
x 12*arm/ x 12/ x 12
Norest

one arm DB row SS hammer strength iso row neutral grip

50lbs/45lbs per side
x 8arm/ x 8arm
x 8arm/ x 8arm
x 8arm/ x 8arm
this was also no rest/pausey squeeze

incline DB curl SS EZ bar curl

12.5lbs/35lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
norest

wide D handle lat pull down SS cable station lat pull down
*strict as per today’s trend

55lbs/20lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10

wide straight arm pull down

25lbs
x 15
x 15

t bar row w/pause
bar +++
75lbs
x 6
x 6

hammer curl drop sets

20lbs x 10arm
17.5lbs x 10
arm
15lbs x 10*arm

done

BYE

1 Like

kk another awesome workout somebody stahhap me

military press

65lbs x 4 (warm up)
85lbs x 2 (warm up) (thought this was 75 LOL)
90lbs x 2
90lbs x 2
90lbs x 4, super happy with this
80lbs x 3 sets of 2

tempo bench (super slow descent)

115lbs x 6
125lbs x 3
130lbs x 3
132lbs x 2 sets of 2
136lbs x 1
120lbs x 2 sets of 4

paused close grip bench

100lbs x 6
110lbs x 2 sets of 4
117lbs x 2
95lbs x 10 (not paused)

k giant drop set (all exercises done without setting DB’s down)

straight arm DB lateral raise w/pause at top SS pinkies up DB lateral raise SS 10&2 raises SS alternating DB front raise

10lbs
x 10/ x 10/ x 10/ x 10arm
7.5lbs
x 12/ x 12/ x 12/ x 12
arm
5lbs
x 15/ x 15/ x 15/ x 15*arm

rear delt cable fly diff/ pin heights super setted (all one arm first, then the other)
5lbs
lowest setting x 10arm
middle setting x 10
arm
higher than middle x 10arm
higher than higher than middle x 10
arm
highest setting x 20*arm

face pulls SS bent over DB lateral raise palms facing in wards SS bent over DB lateral raises palms facing each other

25lbs/5lbs/5lbs
x 15/ x 10/ x 20
x 15/ x 10/ x 20
x 15/ x 10/ x 10
norest

k now I super setting diff lateral raises uhg this is going to take forever to explain
first super set

one arm straight DB lateral raise w/pause at top SS one arm DB lateral raise w/pinkies up SS two-arm straight DB lateral raises SS pinkies up two-arm DB lateral raise
5lbs/7.5lbs/5lbs/7.5lbs
x 12arm/ x 12arm/ x 12/ x 12
k
two arm pinkies up DB lateral raise SS straight arm DB lateral raise SS pinkies up one arm DB lateral raise SS straight one arm DB lateral raise w/pause at top
7.5lbs/5lbs/7.5lbs/5lbs
x 12/ x 12/ x 12arm/ x 12arm
k
one arm DB pinkies up lateral raise SS two arm DB lateral raise w/pinkies up SS one straight arm DB lateral raise w/pause at top SS two arm DB lateral straight arm w/pause at top
7.5lbs/7.5lbs/5lbs/5lbs
x 12arm/ x 12/ x 12arm/ x 12

eff now my egg toast is cold

um
one DB tri kick back SS reverse grip D handle tri ext.

10lbs/5lbs
x 10arm/ x 15arm
x 10arm/ x 15arm

stepmill intervals x 20 minutes
DONE

Did cardio today now I finally get a squat day without it tomorrow, YAY that never happens
BYE

2 Likes

k today was meh, then boo, then wooOo


tempo squats

135lbs x 2 sets of 5 (warm up)
155lbs x 8
175lbs x 2 sets of 2
185lbs x 5
195lbs x 2 sets of 2
200lbs x 2 sets of 1
160lbs x 2 sets of 5
few shitty reps in there fa sho


double paused squats

160lbs x 2 sets of 3
160lbs x 4

banded full reset barbell hip thrusts SS plié squats

195lbs/32.5lbs
x 6/ x 10
215lbs/32.5lbs
x 6/ x 10
235lbs/32.5lbs
x 3/ x 10
245lbs/32.5lbs
x 3/ x 12 or 15 cant remember

185lbs x 10

continuous tension

135lbs x 12
135lbs x 15

lying leg curl
40lbs x 10slow neg
50lbs x 10
slow neg
65lbs x 12

straight leg cable ass kick back SS ropey cable pull through

10lbs/30lbs
x 10ass/ x 20
x 10
ass/ x 20

bent leg/ropey cable

15lbs/30lbs
x 10*ass/ x 20

seated leg curl

55lbs
x 20
x 20
100lbs
x 6

leg spreader SS leg spreader partials

115lbs/55lbs
x 10/ x 20
x 10/ x 20
x 10/ x 30
norest

back ext.
x 30
x 30

done I guess

slept for 11hrs due to pre bed panic attack over SECOND CREDIT card fraud BS this year GRRRRRR. Totally other card/bank too
Kinda forgot how to squat at first
rest day tomorrow

kBEY
BEY’
BYe

2 Likes

Wild Guess, Is Marshall going to jail for credit card fraud?

No, and could you kindly fuck off and stay out of my log? You’re obsessive interest in Marshall is creepy AF, and the only person in my log that’s allowed to be creepy is me. :triumph:

k great day!!!
Rest yesterday 


Deadlifts

135lbs x 2 sets of 5 (warm up)
185lbs x 3 (warm up)
225lbs x 2
245lbs x 1
belt
260lbs x 1
270lbs x 1
275lbs x 1 :slight_smile: :slight_smile:

umm

bent over row (over hand grip) SS ropey cable pull down SS seated row cable

95lbs/20lbs/70lbs
x 15/ x 15/ x 15
x 12/ x 15/ x 15
x 12/ x 15/ x 15 + 1 drop 55lbs x 15 partials

one arm DB row

65lbs x 8arm
65lbs x 8
arm
50lbs x 8* arm (strict)
40lbs x 15*arm or 12
I forget, gah

one arm lat pull down

27.5lbs x 10arm w.pause
35lbs x 10
arm w./pause
42.5lbs x 10 *arm

wide D handle lat pull down SS foot on seat lat pull down w/wide seated row cable handle

70lbs/70lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
norest

cable station lat pull down

25lbs
x 12
x 12
x 12
1 drop
15lbs
x 12 w/long pausey/squeeze

D handle cable bi curl

15lbs
x 8arm
x 8
arm
10lbs
x 15*arm

bi curl machine

40lbs
x 8
x 8
30lbs
x 10 I think I dunno

I honestly don’t know what I did after 275 loL.

t bar row
bar ++
60lbs
x 8 *paused
x 8 *paused
x 15

kayak row SS straight arm pull down

30lbs/25lbs
x 10arm/ x 12
x 10
arm/ x 12
norest

barbell curl
40lbs
x 8 w/slow neg
x 10

done

BYEW
BYE

3 Likes