Another PR! Congrats again.
Heeeee! Finally!
K werked it 2day, folksâŠ!!
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
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 20arm/ 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 8arm/ x 12
norest
DB tricep kickback
7.5lbs
x 10arm
x 10arm
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.
kLBEY
BYE
k rest day yesterday, felt pretty good 2day to finish up my squat cycle âŠ
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 10ass
one leg on bench cable ass kick backs
drop set w/diff variations etcâŠ
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
Didnât really lose my marbs. today which is always a nice change.
uh
BYE
K good deadlifting today despite some tummy ache-ageâŠ
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!??!
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 10arm
front lat pull down SS one arm lat pull down
27.5lbs/35lbs
x 12/ x 8arm
x 12/ x 8arm
x 12/ x 8*arm
seated DB curl ss barbell curl
15lbs/40lbs
x 10arm/ x 10
x 10arm/ 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
Itâs 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.
Always love the Batman shart, er, shirt.
Nice pulls and nice socks!
k good day 2day, typically woulda done squats, but my hips told me to have a heartâŠ
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 10arm
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 25arm/ x 25
norest
bent over cable tri ext.
5lbs
x 10arm
x 10arm
x 10*arm
norest
ropey tri ext.
25lbs
x 8paused
x 8paused
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 jailâŠ
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 10ass/ x 20
x 10*ass/ x 20
single leg curl
20lbs x 10 1&1/2reps leg
30lbs x 10leg
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 didnât do that cause I donât do thatâŠ
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 8ass
115lbs
x 20 partials *ass
single leg ext.
40lbs
x 12leg
x 12leg
30lbs
x 10 paused *leg
leg on bench cable ass kick back
15lbs
x 10ass
x 10ass
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, hehâŠ
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 thereâs nothing I can really do from a standing position and I donât 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 itâs 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
Or if youâre lucky enough to have a forward-thinking boss:
Those are two of the most beautiful pictures Iâve ever seen
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 RDLâs
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 12âs LOL
wellâŠin 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 12arm/ 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 todayâs 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 10arm
15lbs x 10*arm
done
BYE
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 DBâs 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 12arm
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 10arm
higher than middle x 10arm
higher than higher than middle x 10arm
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
k today was meh, then boo, then wooOoâŠ
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 shoâŠ
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 10slow neg
65lbs x 12
straight leg cable ass kick back SS ropey cable pull through
10lbs/30lbs
x 10ass/ x 20
x 10ass/ 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
BEYâ
BYe
Wild Guess, Is Marshall going to jail for credit card fraud?
No, and could you kindly fuck off and stay out of my log? Youâre obsessive interest in Marshall is creepy AF, and the only person in my log thatâs allowed to be creepy is me.
k great day!!!
Rest yesterday âŠ
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
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 8arm
50lbs x 8* arm (strict)
40lbs x 15*arm or 12âŠI forget, gah
one arm lat pull down
27.5lbs x 10arm w.pause
35lbs x 10arm 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 8arm
10lbs
x 15*arm
bi curl machine
40lbs
x 8
x 8
30lbs
x 10 I think I dunno
I honestly donât 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 10arm/ x 12
norest
barbell curl
40lbs
x 8 w/slow neg
x 10
done
BYEW
BYE