Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 6
315 x 12
Bodyweight was 304
Printable View
Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 6
315 x 12
Bodyweight was 304
Warm up
stretching
shoulder circles
DB side laterals
10 x 10 x 8
Leg Extensions
120 x 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 7
315 x 5 pause on last rep
225 x 10 pause on last rep
Bodyweight was 304.5
Warm up
stretching
shoulder circles
DB side laterals
10 x 10 x 8
Leg Extensions
130 x 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 10 x 4 pause on last rep
Got some heavy(er) reps in. Nothing really felt good, though. Bodyweight was 308.
Warm up
shoulder circles w/2.5 lb
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
240 x 10 pause on last rep
Fat handle DB row
85 x 5 x 6 sets
Warm up
stretching
shoulder circles
DB side laterals
15 x 10 x 10
Pull ups
Bodyweight x 1 x 10 singles
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5 pause on last rep
410 x 1
315 x 5 pause on last rep
Everything felt heavy and body was creaky. The 365 and 410 moved better than I thought they would. Bodyweight was 310. I didn't really do anything over my vacation, so I'm sure that's were the extra pounds came from.
Warm up
stretching
shoulder circles
DB side laterals
15 x 10 x 7
Pull ups
Bodyweight x 1 x 7 singles
Leg Extensions
120 x 10 x 7
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 10 pause on last rep
365 x 5 pause on last rep
315 x 5 pause on all reps
Well, my shoulders hurt. Bodyweight was 308.9
Warm up
stretching
shoulder circles
DB side laterals
20 x 10 x 5
Leg Extensions
130 x 10 x 5
Leg Curls
80 x 10 x 5
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 5 pause on last rep
315 x 10 pause on last rep
365 x 5 pause on last rep
Bodyweight was 311. It was a particularly long work week and little sleep, so I'm sure it's from water retention from everything else being so out of whack.
Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 5 pause on last rep
Deadlift
250 x 10
Warm up
stretching
shoulder circles
DB side laterals
25 x 10 x 3
20 x 10 x 3
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5 pause on last rep
315 x 5 pause on last rep
Weights moved well enough, but felt heavy. I was surprised at how heavy the 25 lbs laterals felt. Bodyweight was 311.5.
Deadlift
250 x 1
300 x 1
350 x 1
355 x 1
390 x 1
405 x 1
This wasn't any kind of a planned workout. It's 2:30 am and I am too amped up thinking about work tonight. My deadlift bar in my gym is always sitting there loaded with 250 because back in the day that is where I started. I just pulled it and decided to put more on it and kept going. I could have put another 40 lbs on it before I had to break out another pair of 100's. Honestly, the 405 was still pretty easy. I don't even know when the last time I picked up that much. Probably years.
Warm up
stretching
shoulder circles
DB side laterals
15 x 10
20 x 10
25 x 10
30 x 10
25 x 10
20 x 10
15 x 10
Bench
bar x 10
95 x 10
135 x 10
185 x 10
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5 pause on last rep
315 x 5 pause on last rep
Bodyweight was 309.5.
Deadlift
250 x 5 x 2
300 x 1
340 x 1
390 x 1
430 x 1
Cambered bar curls
60 x 10 x 3
The 430 was definitely some work, but not a max. I'm not really sure where I want to take this information. Deadlifts were double overhand and without a belt. I would probably be comfortable calling 450-460 a training max.
Warm up
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10
225 x 30
I was hoping for more and I'm not really sure what I expected. This really burned and probably was 2-4 reps from real failure.
Deadlift
250 x 5 x 3
Cambered bar curls
60 x 10 x 3
A quick one after work. Last one in for the year.
Warm up
shoulder circles
Cambered bar curls
60 x 10 x 3
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 32 pause on last rep
Like last time, I was on the brink of real failure. Probably in the next couple of reps.
Warm up
shoulder circles
Cambered bar curls
60 x 10 x 3
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
325 x 10 pause on last rep
Bench has been a little spotty the last month or so. This last set felt heavy, but it all moved well despite the feeling. I probably should also not about 5 hours prior to this workout I wasn't feeling well and threw up, so I should probably consider that too.
Warm up
stretching
shoulder circles
DB side laterals
15 x 10 x 3
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 4
315 x 5 pause on last rep
Bodyweight was 308. Weights felt heavy. That is all.
Warm up
shoulder circles
Deadlift
250 x 5 x 5
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
345 x 5 pause on last rep
I really think I did 6 sets of deadlift, but I lost track. Whole thing done in about 30 minutes while watching tv.
Warm up
stretching
shoulder circles
DB side laterals
15 x 10 x 5
Bench
bar x 10
95 x 10
135 x 10
185 x 10
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5
315 x 5 pause on last rep
Prone BB rows
135 x 10 x 5
Bodyweight was 308 again. I kinda figured I was gonna be a couple pounds heavier than this.
Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10
225 x 5 pause on last rep
275 x 5 pause on last rep
325 x 5 pause on last rep
380 x 5
340 x 10 pause on last rep
Weights definitely moved better than last week. I'm trying to see if I can get someone to go to dinner. If it doesn't work out, I will probably do some back stuff.