-
8.7
delts/chest
no hand off/spot
gym wt 204
inclines
up to
225x4
275x1
295x4
285x5
275x5
265x4
seated db press alllllll the wayy downnnnnnnnnnnnnn deeeppp
65s
90sx12
90sx8
90sx6
80sx10
seated arnolds
65sx8 i think
60s
55s
55s
weighted dips
bwx5
1 chainx5
2 chains 4x10-15
seated laterals 5 sets
standing laterals 2 sets
pushdowns 2 sets
------------------------------------------------------
good day
-
8.8
back
gym wt 205
weighted pullups (overhand)
bwx3
+45x3
+90x2 lol
+70x5 ?
+55x5 or 6 idk
+45x7 i think
barbell rows (to upper abs for rhomboids /traps not lats)
up to
275x10
275x10
295x3
275x6 or 8 idk
245x10
225x10-15
1 arm db rows
100x15
120x8
120x8
100x15
underhand pulldowns 3 working sets
cs db row on incline squeezed
70sx8
70sx8
cs t bars 3 working sets
rear delt dbs 3 working sets
rope curls 3 working sets
----------------------------------------------------------------------
good
would like to hit 5 sets with +90 for 5+ reps on pullups and row 315-335 again
-
8.11
arms
no spot/hand off
close grips
135x5x2sets
185x5
225x5
275x1
315x4
295x6
295x5
295x4
275x5
ez bar curls 4 working sets w 110
seated ez french press 4 working sets pause at btm tucked elbows squeeze at top
alt db curl 4 working sets with 50s
seated db extensions 4 working sets
barbell curls up to 105x8
pushdowns 4 working sets
cable preachers 3 working sets
----------------------------------------------------------------------------
still dialing in form in close grip flat bench
didn't feel greatttt but still put in work and my arms are legit numb as I type this
-
8.12
squats
no belt no sleeves
up to
315x8
335x3
315x5
295x8 stance to narrow
paused squats
3x3 275
ssb squats
3x5 ---really liked these will keep them
paused rdls
135x8
225x18
245x12
-----------------------------------------------------
fun workout got to dial in my grip width and squat stance I think I have it now
egg whites and big glass of low fat chocolate milk post workout as always
-
8.16
delts/chest
no spot/hand off
gym wt 206
gym crowded af ughhhhhhhhhhhhhhhh
inclines narrow grip (pinky inside rings)
135x6x2sets
185x6
225x4
275x1
295x5pr
295x4
285x5
275x4
seated db press deep (should've rested longer between sets)
up to
95sx11 almost had 12 (walking to the bench and getting these up was kinda hard)
90sx10
80sx8
80sx8
seated db arnold press
70sx8
70sx8
65sx8
60sx8
weighted dips
bwx5
+45x15
+90x8
+90x8
+90x8
bwx40 or so
seated db laterals 4 or 5 sets
standing laterals 35sx18
pushdowns1x20
------------------------------------------------
decent
honestly don't think I've ever seen anyone at my gym to the seated db sholder press correctly, always half reps to the nose\
supposed to do this yesterday but was dead so took off and did today
-
8.17
back
gym wt 207
weighted pullups (overhand and thumbless)
bwx3
+45x3
+90x3
+70x5
+45x8
+45x8
barbell rows (to upper abs)
up to
275x12
275x12
295x5 or 6
275x8
to waist
245x12
225x12
1 arm db rows
100x20
120x12
120x12
120x12
underhand pulldowns 4x8
cs db rows paused up to
75sx10
75x8
cs t bars 3x8
rope curls 3 sets
rear delt dbs
55sx12
60sx10
60sx10
-----------------------------------------------------------
was tired going into this due to lack of sleep but woke up and did pretty good
-
8.20
arms
gym wt 207
no hand off/spot
close grips
up to
315x6
315x5
315x4
295x5
295x4
ez bar curls 4 working sets
seated ez extensions 5 working sets
preacher ez curls 4 working sets
seated overhead db extensions 4 working sets
db curls 4 working sets
pushdowns 3 working sets dead here
rope curls 4 working sets
--------------------------------------------------------------
pretty good this workout took over 2 hours as most of mine do
gym was nice and empty today on sunday, putting in work while everyone else is partying/on the beach
-
8.21
no belt no sleeves on everything
gym wt 207
squats
up to
315x8
335x3
335x3
295x8
all sets same as last week but this workout every rep was much deeper
paused squats
275x5
275x5
295x3 felt good
ssb squats (not touching the rack)
155x5
205x5
245x3
225x5
paused rdls
135x8
225x20
245x15
-----------------------------------------
might just do pause squats and ssb squats for a while not sure yet
-
8.25
delts/chest
gym wt 208
inclines narrow grip
up to
305x4 train wreck
295x5
295x4
285x5
seated db press
up to
100sx10
95s
90s
90s
seated arniold db press
80s
75s
70s
60s
weighted dips 5 or 6 working sets
seated db laterals 5 working sets
pushdowns 1 set
--------------------------------------------------------------------------------
first working set of inclines had horrible hand off and hit the pins then didn't spot me on the 5th rep which I pretty much had locked out
this is why I usually don't get hand ofs or spots, really let myself down today
I feel like I wasted a lot of energy and potential strength for the entire workout just because of that one set
still got decent work in I guess after but learned my lesson to not grind but sometimes my ego gets out of control ,
too old and smart for that shit
will do better next time
-
8.26
back
gym wt 208
weighted pullups overhand thumbless
up to
+70x6
+70x5
+45x9
+45xidk
barbell rows to upper abs
up to
275x15
295x7
295x6
perfect form
245x10
245x10
db rows 5 sets with the 120s felt good
underhand pds 4 working sets
cs db rows 3 sets
cs t bars 3 sets
rope curls 4 working sets
rear delt dbs 2 working sets
----------------------------------------------------
just another back workout
-
8.29
arms
gym wt 209
no hand off/spotter
close grip bench
up to
315x7
315x5
315x5
315x4 would've tried 5 if had spotter
295x5
ez bar curls 4 working sets
seated ez extensions 5 working sets
preacher ez curls 4 or 5 working sets
seated db ov extensions 3 working sets
rope curls 5 working sets
pushdowns 3 working sets
barbell curls 2 sets high reps light
----------------------------------------------------------
feeling good
-
8.30
gym wt 209
no belt no sleeves on everything
squats
up to
335x5 (stance way to narrow)
315x7 (stance way to narrow)
315x7 sweet spot felt good
335x3 felt good
paused squats
295x5
295x5
295x5
pauses felt good stance was wider
ssb squats
155x5
245x5
245x5
paused rdls
135x8
225x5
275x8
275x8
225x10
--------------------------------------------------
fun workout, I really enjoy squats
however I need to hammer in my stance width so it's the same every time, it's best for my leverages
the narrow stance isn't optimal for me, pretty much all quad, feel much better little bit wider
-
9.3
delts/chest
gym wt 209
inclines narrow grip
up to
295x6
305x4
305x4
295x5
seated db press
up to
95sx13
95sx11 or 12 seat too nigh both these sets hard to clean up
90s felt better
90s
seated db arnold press
up to
75sx8
75sx8
75sx8
75sx8
weighted dips
+45 for 4 working sets 12-15
seated db laterals 4 working sets
pushdowns 2 working sets
---------------------------------------------------
all day
no more grinding, just smooth reps
-
9.4 back
gym wt 211
pullups (overhand and thumbless)
up to
+70x5
+70x4
+45x10
+45x9
yates rows (strict, form is perfect now)
up to
275x15
295x10
315x6
275x10
275x8-10
1 arm db rows
5 sets 12-15 with the 120s
underhand pds 3 working sets
cs t bars 2 working sets
rope curls 3 working sets
--------------------------------------------------------
didn't sleep much was dragging ass goin in but got it done
cleaned up my form on rows really focusing on getting full eccentric just like dorian.... felt good...
-
9.7
arms
gym wt 209 lost some appetite been down
close grips no spotter/hand off
up to
315x8
335x4
335x3
315x5
315x5
ez bar curls 3 working sets 10-15 with 110 squeezed and 1 set with 100
seated ez extensions 2 working sets with 110 3 working sets with 90
preacher curls 5 working sets
seated ov db extensions 3 working sets with 70
rope curls 4 working sets
pushdowns 3 working sets
wrist curl 3 working sets
------------------------------------------------------------
my arms were 17.5 cold flexed this morning with no food or water so that 2 inches in 2 months and 34 inch waist
will be decently happy once I hit 19
-
9.8
squats no belt no sleeves worked up to 315x8 below parallel with some back downs then pause squats, ssb squats and empty bar ssb gm's
9.12
gym wt 209 (too light and too lean)
incline bench narrow grip
up to
295x7
305x5
305x4
275x7
seated db press
100sx10
x8
90s
90s
seated db arnolds
really dragging ass here
75s
75s
75s
70s
weighted dips 4 sets
seated laterals 4 sets
pushdowns 2 working sets
-----------------------------------------------------
just ok day
even with 3 days off I was still tired as hell with good food and sleep
after 4 months bein in jail I was at 185x5 incline now hitting 295x7 and 305x5 on close grip incline like 11 weeks later... my body is dead and tired it seems
plus this is all my body can push at this bodyweight as I'm pretty damn lean and natural..
to move more weight for more reps I have to gain weight (muscle)
-
9.13
gym wt 210
weighted pullups dead hang (overhand and thumbless)
up to
+70x5
x4
x3
+45x8
barbell yates rows
up to
275x18pr
315x7
315x6
295x12
225x20
1 arm db rows 3 sets with the 120s 17-20 reps
cs t bars 5 working sets 2 narrow 3 wide
undehrand pds 3 sets
rope curls 3 sets
rear delts
------------------------------------------
felt much better today good session
-
9.16
arms
no spot/hand off
close grip bench
up to
315x9
335x4
335x4
335x3
315x5
ez bar curls 4 working sets top set 110x15
seated ez extensions 5 working sets
preacher curls 5 working sets
seated db extension 2 or 3 working sets
rope curls and pushdowns
-------------------------------------
pissed off about a bunch of shit let it out on the weights today
-
9.17
gym wt 210
no belt no sleeves
squats
up to
315x9
315x9 prs felt good
pause squat 295x6
ssb squats 3 working sets 5-8
leg curls 3x10-15
------------------------------------------------
didn't kill myself on legs today and I'd like to keep it that way
the past workouts were too hard and beat me up to much
-
9.21
delts/chest
gym wt 209 (need to gain bad)
no spot no hand off
incline bench narrow grip
up to
295x8
305x5
305x4
305x4
275x7
seated db press
up to
100sx11
100sx8
90sx10
90sx10
seated db arnold press
75sx10
75sx9
70sx10
weighted dips 3 working sets with 45lb plate 15-18 reps
seated db laterals 5 working sets
pushdowns 2 working sets high reps and squeezed
----------------------------------
took a while to wake up but great session