Squats 255 x 5,5
Incline BP 155 x 5,5
DB row 80 x 10,10
Bunches of biceps stuff
HLeg Raise 8, 18
DB side bends, 65 x 10
cardio 14 min walking, 14 min joggin
HR 160 BPM
Squats felt good on this workout too(yesterday) but lower back feels pretty ‘thrashed’ today - going to the gym later anyways (MUST stick to PROGRAM).
Did my DB rows slightly differently, the method Meadows recommended in his last article… I feel much sorer today, because of the extra stretch in the movement.
Gym was FULL of annoying people today… including one guy who jumped up and yelled ‘195 bench press FUCK YEAH!’ really loudly… after doing a half rep bench on the SMITH MACHINE… I didn’t have the heart to tell him the bar on the smith machine is counter-weighted and doesn’t actually weight more than 10lbs. haha, man was he stoked about what was actually a 155lbs half rep bench (with help from his spotter). Anyways i’m not strong so i shouldn’t make fun, but when you YELL it out to the whole gym maybe you deserve to be made fun of.
Trying to figure out which gym shoes i want to buy, was going to buy the Adidas power perfect 2.0 but the Canadian website is out of my size! I could just buy it from the american website, but they are charging like $30 more (wtf right?) also shipping across the border can be expensive. Undecided.
looks like i missed a workout this week… bad planning on a day when i didn’t get enough sleep, but its ok cause i set a rep PR in the deadlift today! but then i forgot to do my HS rows!! bah!
Deadlifts! 315 x 3, 385x 3,3 (rep PR)
OH! press 105 x 3, 155x2 (rep PR), 145 x3,3
Leg Curls, 50 x 12, 12, 60 x 12, 12
Rocky situps, 20,20
Bunches of biceps stuff, and some triceps pushdowns.
totally skipped cardio today, MAN I’m a slacker!! haha felt good though. I still feel good about it. i’m such a rebel.
glad i made you laugh (even if your laughing AT me
week 4
workout 1
squat 265 x 5,5 first nine felt great last one my back went CREAAAAAK…
incline bP 165 x 5, 155x5 (165 felt like shit)
db rows 80 x 10,8 (also felt like shit)
shoulder complex 10lbs 2x
cardio, 30 min walking.
hmmm not a great workout. shoulda taken the day off.
…In for Smith Machine Bench Press. I remember doing those the very first time I trained at a gym… god they were hideous. I think I did an amazing 50kg for reps. Haha. A couple of years later I was bench pressing at the same gym and some dopey looking PT bitch came over in nazi overdrive and ordered me not to bench without a spotter, and told me the Smith Machine is far safer and more effective for muscular development. I told her to get fucked and quit the gym on the spot.
Now I train alone in my basement with no women. Hmm.
haha, smith machine. Yeah to be honest it was the curiosity of seeing how much easier it would be. It was easier but not as much as i thought, i was able to do 3 reps on the smith with what would be my 1rm on the regular bench. so i guess that is a fair bit easier.
today i’ve decided to add in slightly more assistance movements… while my squats and deads are improving the rest of me is looking and feeling quite flat. instead of doing the 3 main lifts 2 abs 1 assistance exercise, i’m going to do 2-3 assistance exercises, but only 1 abercise. Also i’m going to start rotating the abercises. haha, hmm new word i like it.
so regular lifts will be
workout 1-4: squat, incline or bench press, row, abercise
workout 5: deadlift, OH press, row, abercise.
So assistance movements will look like this:
Workout 1 - Delts - 3 sets of front/side/rotator
Workout 2 - Back - 3 sets of btn pulldowns/cable row
Workout 3 - Chest - 3 sets of dumbbell press, cable flye
Workout 4 - Arms - 3 sets of dropsets for bicep/tricep
Workout 5 - Legs - 3 sets of leg press/ leg curl
squat 265 x 5,5 - felt good
in BP 165 x 5,5 - good
db row 85 x 10,10,10 - did an extra set for some reason
leg raises 8 - couldn’t do an extra set cause gym to crowded
btn pulldowns 90 x 12,12,12
NG cable rows 60,70,80,90,70,50,40 x 12,12,12,6,6,6,6
Squat - 265 x 5,5 - ok felt really heavy today
bench - 185 x 5,5
db row - 85 x 10,l0
leg raises - 8 - 24
incline db press 60 x 8,8, 40 x 10
pec deck - 60 x 15, 90x12,12
walking, 20 min, BPM 128
Shoulder really sore in pressing movements today. off tomorrow.
Curiously hurt my back doing my warm up with 225? did the work anyways but back is very sore now probably a bad idea.
bench 185 x 5 - lately my shoulder has been really killing me in pressing movements. to the point where i don’t even think i should be doing them for awhile. very frustrating.
hamer rows - 90 x 10, 160 x10, 210 x 6,6,6, 160 x 10
So far i can tell my squat has been really improving on this program, but that being said my shoulder soreness is getting to the point where it hurts to BP 185, which pretty much sucks since i could do sets of 12-15 with it a few months ago.
I’m going to have to evaluate whether i want to continue this program or not. I’m thinking i’ll probably keep squatting every workout, but i’m not sure about the rest.
squat 270 x 5,5 (at least 3 of these were way to high)
OH DB press, 55 x 8,8
30 min of talking
Row 160 x 8,8
BTN pulldown 90 x 12,12,14
NG row 60 x 15,15,15
all sorts of abz
deadlift, warmup, then 415 x 1 PR!!! (yeah baby!
bench press 135 x8, 155 x 8, 175 x 8, 195 x 5, 10 (moved hands closer together and shoulder didn’t hurt as much)
abs stuff (rocky sit ups, wood chops, cable ropey thing)
DB Incline BP with reverse grip (suppinated) 40 x 8,8,8
cable flyes, upper and lower, 4 sets total.
cardio 10 min walking, 15 min yoggin. (this was hard)
bpm 166
glad i made you laugh (even if your laughing AT me 
