612 replies to this topic

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Feb 7 - ME UPPER

Bench w/80 chain
225 x 3
275 x 1
315 x 1
325 x 1
275 x 3,3 paused

Previous PR was 355 x 1, -30 under pr. This is what I get for losing weight.

swiss bar floor press
215 x 8
265 x 8,5

cable rows x 3

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Feb 9 - ME LOWER

Squat w/average bands to 15' box, buffalo bar, NEW EXERCISE
140 x 5
230 x 3
280 x 1
320 x 1
350 x 1
360 x 1

Cambered bar GMs x 5 sets


Slept great, ate a lot and all squats felt great. Should have pushed it more and not BEEN A PUSSY.

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Feb 11 - re upper

Paused bench
225 x5
275 x 5
285 x 5
295 x 5
225 x 10

Seated shoulder press
135 x 10, 10
155 x 8
165 x 8

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Feb 12 -

Box squats to 14' box
225 x 5,5
275 x 5,5
315 x 3
225 x 5,5

Hamstring machine x 3 sets
Good mornings x 4 sets
ghr bw x 2 x 10
abwheel

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Feb 14 - ME UPPER

Bench w/mm
145 x 5
235 x 5
285 x 1
325 x 1
335 x 1 Ugly as hell, helicoptered. Realized I strained my neck afterwards.
Previous pr 365 x 1

Swiss bar
125 x 12
175 x 10
215 x 10
235 x 8
265 x 8

Standing shoulder press
135 x few sets

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Feb 16 - ME LOWER

Deadlift off of 6'' blocks
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1
545 x 1 felt easy, bill said form breakdown was beginning
575 x miss
545 x miss surprised I missed this
405 x few focus on form

Squats to 14'' box in mono, wide stance
135 x 5
225 x 5
275 x 5,5
315 x 5

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feb 18 - re upper

Paused bench
225 x 5
315 x 5
275 x 5
295 x 5
275 x 5

Close grip smith machine bench
225 x 8
275 x 8,8

skullcrushers x 5 sets
rear delts x 3 sets
db rows x 3 sets
shrugs x 4 sets

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mon feb 20 - re lower

Box squats, 14' box
135 x 5
225 x 5
275 x 3
315 x 3
345 x 2,2,2,2,2 this was hard

Stiff legged deadlifts x 3 sets
rows x 2 sets

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feb 21 - ME UPPER

Swiss bar bench
125 x 8
215 x 8
265 x 3
305 x 1
325 x 1
345 x 1
355 x 1

Bench w/mm, some paused x 5 sets
grappler x 4 sets
pullups x 3 sets
band tri pushdown x 3 sets

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FEB 23 - ME LOWER

Squats w/105 chain
135 x 5
235 x 5
325 x 1
375 x 1
385 x miss
Missed because got too far forward, been happening more often last few weeks, even sometimes on re/de day.


SSB Good mornings
1 plate x 2 sets
2 plates x 2 sets

Romanian deadlifts
225 x 8
315 x 8, 8

standing abs x 3 sets

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Feb 25 - re upper

DB Bench
100 x 8
120 x 8,8,8

Smith machine close grip
225 x 8
275 x 8,8

Tri pushdown 3 x 15
Curls
Row machine


feb 26 - re lower

Box squats, 14' box x 5 sets
Paused squats x 4 sets
30 min cardio

Next 2 weeks are kind of deload because of work and travel

me upper


incline bench
135 x 20 x 3 sets
225 x 3 x 8



me lower
squat up to 385 x 1 off of box
paused free squats
Back machines

re bench

Bench up to 315 x 3 paused
neutral grip db bench 85 x 3 x 10
pullups bw x 2 x 8
dips bw x 3 x 10
shoulder stuff

mar 9 - back day


Pullups
bw (253) x 5 reps x 8 sets

Rack chins
bw x 3 x 10

Face pulls x 4 sets
lat pulldown x 4 sets
Lots of cable pulley back stuff, did what I could.


mar 11 - de lower


Paused free squats
135 x 5
225 x 5
275 x 4,4
315 x 2
275 x 3,3


Glute Ham Raise
bw x 2 x 10
+15 x 2 x 8

Deadlifts vs quad red bands
225 x 3
315 x 1

ab roller bw x 2 x 10



mar 13 - ME UPPER

Floor press w/80 chain
135 x 5
185 x 5
225 x 3
275 x 1
285 x 1
295 x 1
315 x miss
225 x 8

swiss bar
125 x 10
215 x 8
295 x 5,5

pullups bw x 2 x 8
rear delt 3 x 10

mar 15 - ME LOWER

Deficit Deadlifts, 2 mats + w/80 chain
135 x 1,1,1,1
225 x 1,1,1
315 x 1,1
405 x 1
+belt
455 x 1
475 x 1
495 x miss, got it below knees then missed
Previous best was 495 so deadlift strength has not gone down that badly

Hyperextensions
bw x 10
+40 x 10
small ssb (65 lbs?) x 3 x 8

GHR
bw x 10
w/red band +small oj band x 3 sets

face pulls
average band x 3 x 8

MAR 27 - Upper accessory


Close grip paused bench
225 x 5
275 x 5
285 x 5,5
290 x 5 last rep v difficult
225 x 8

I really like this exercise.

seat shoulder press
135 x 10
185 x 4 bent bar fell out of hands on 5th rep
155 x 8

hammer row machine x 4 sets
upright row x 2 sets
side db raise x 3 sets

db curl + straight bar curl x 3 sets

MAR 18 - de lower

low box squats
225 x 5
275 x 5

paused free squats
275 x 3
285 x 3
275 x 3,3,3
275 was hard

Good mornings
135 x 8
185 x 5
225 x 5,5,5

Hypers +45 x 3 sets

mar 20 - ME UPPER


Bench w/115 chain
135 x 8
185 x 5
225 x 3
275 x 1
285 x miss really high, like 5 board
+2board
225 x 5
275 x 3,3

Incline press
185 x 3 x 8

Wide grip low row x 3 sets
decline skullcrusher x 45/side x 8,8,5

mar 22 - me lower

big SSB Squats w/115 chain
2 plate x 2, 2
2p + 25 x 1
2 plate x 4

Sumo deadlifts
315 x 3
405 x 2,2,2,2

GHR
bw x 10,8,8
+ 15 x 5

Reverse hyper x 3 sets
ab pulldowns x 3 sets

mar 24 - de upper


Bench vs light band
105 x 10
145 x 10
195 x 5

close grip
195 x 3 x 3
normal grip
195 x 3 x 3
wide grip
195 x 3 x 3

swiss bar
125 x 15
215 x 8 paused
215 x 8, 7

incline press
pin height - about bottom of chin
135 x 12
185 x 10
225 x 6
245 x fffffffffff
225 x 3

tri band pushdown x 3 x 12
pullups bw x 3 x 8

mar 25 - de lower
weight: 253.8 on gym scale

Buffalo bar squat w/140 chain
140 x 5
190 x 5
210 x 2,2
230 x 2
235 x 2
255 x 2
190 x 5

Most of these were surprisingly fast. Should have gone up more in weight.

Deadlift vs quad red minis
135 x 2,2
225 x 1,1
315 x 1 ugly, 1 not ugly, 1 smooth and looked good
335 x 1 slow but not ugly

GHR
bw x 3 x 8

t-bar row
180 x 4 x 8

abwheel rollout
bw x 3 x 10

knees out x 3 sets
shrugs x 3 sets
kettlebell swings w/band x 3 sets
wrist/grip thing x 3 sets

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mar 27 - me upper

fat bar bench w/95 chain
255 x 3
305 x miss
255 x 1
275 x 1
285 x 1
295 x miss
205 x 7

grappler
45 x 10
90 x 8
115 x 8,8

decline skullcrushers x 3 sets

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mar 29 - ME LOWER

Deadlifts vs quad red 3mat deficit
135 x 3
225 x 2
315 x 1 band snapped
315 x 1
345 x 1
365 x 1
225 x 3,3

365 was pretty hard and ugly so stopped there to work on not ramping. Remember hips through as bar passes knee, I have the strength just gotta get the movement pattern down right.

Squats
135 x 5
225 x 5
315 x 3
365 x 1
385 x 1
365 x 1,3

GHR
bw x 2 x 8
+15 x 8