11/05/24

Weight 239.0

Deadlift/Back

Conventional Deadlift
135x10
185x10
225x5
275x5
315x5
405x5
445x5x3

BB Bent Over Row
225x15x2

BB Shrugs
405x10

Straight Arm Pulldown/Pullover
195x12
195x11

Face Pulls
120x15x2

Worked on speed for deadlifts today so went pretty light. 405 the reps were probably about 1/2 second on the positive. 455 were about 3/4 to 1 sec on the positive so much slower. Not too bad overall. Body is fried from yesterdays chest session. Back is already sore and tired and its only been 45 min since end of workout. Ok everyone have a good week ahead and get shredded!!!

11/08/24

Weight 238.6

Arms/Delts

BB Close Grip Bench
45x20
95x15
135x10
185x5
225x3 End of Warmups

275x10
275x9
275x8

Dip Machine Hoist Narrow Grip
279x18
279x15

DB Lateral Raise Standing
40x10
50x13 PR Reps
55x8 PR

DB Lateral Raise Seated Ultra Strict
30x12
30x10

DB Front Raise Alternating Per Arm
45x6 Felt really heavy today

BB Upright Row
110x10 Elbow/forearm pain

Cable Curls
100x15
150x12
165x10

Cable Curls Reverse Grip
90x12
90x10

Treadmill 35min

Had a good solid day today. Went up 10 lbs on close grip and got out 10 reps on first set and 8 on the 3rd set. Hit failure on all 3 sets. Stomach is getting much tighter. No longer using my hernia belt under shirt. Hoping to recover for tomorrows squat session. I have no idea what I am going to do we will see when I get under the bar. Ok everyone have a good weekend and get shredded and strong!!!

11/09/24

Weight 239.3

Legs

Squats
45x10
135x5
185x5
225x3
275x3
315x1
365x1
405x3x2

Hack Squat Hoist
450x10

Cybex Squat Press Narrow Stance
720x8x2

Leg Ext.
195x8x2

Seated Hamstring Curls
230x10x2

Rotary Calf
444x10x2

Another day another dismal leg workout. Just going through the motions with no energy on legs every week that goes by. I am putting so much effort into increasing my bench and deadlift I have nothing left when it comes to leg day. I need at least 2 days off before leg day to have enough energy to bust out a good session on squats. My shoulder is always tired and not feeling great the day after doing delts and close grip bench. It is what it is. Ok everyone have a nice weekend. Will be overeating tonight trying to recover from todays session. Just beat up right now.

11/11/24

Weight 243.5

Chest/Tri's

BB Incline Bench
45x20
95x10
135x10
185x5
225x3 End of Warmups

285x8x3

Chest Press Machine LF
220x12x2

BW Dips
BWx22
BWx20

Tricep Ext Machine
120x13x2

Tricep Cable Rope Pushdowns
70x10x2

Treadmill 35min


Had a good day today. Got out 3 sets of 8 on incline bench with 285. I finally got a solid 6 hours of uninterupted sleep last night. First time in months. Most likely due to the fact we made homemade pizza yesterday. Looking forward to eating the rest of it today and tomorrow. Body is filling up with glycogen. Gained 5 lbs since yesterday. Tomorrow is deadlift day so hopefully am fully recovered for it. Will be lower weight and speed deadlifts. Looking at doing sets of 5 with 475. Hoping to keep the positive under 3/4 sec on each rep. Ok everyone have a kick ass week and get shredded and strong with me!!!

11/12/24

Weight

Deadlift/Back

Conventional Deadlift Speedy
135x10
185x10
225x5
275x5
315x5
365x3
405x3 End of Warmups

475x5x3

BB Bent Over Rows Ultra Strict Form no pumping
225x20
225x16

Lat Pulldowns MAG Close Grip
250x10
250x8

Lat Pulldowns MAG Wide Grip
235x8
235x6

Straight Arm Pulldowns/Pullovers
195x11
195x10

Face Pulls
135x12x2

HS Shrugs
360x10x2

Ab Crunch Machine
120x15x2

Stationairy Bike Warmdown
8min


Had a good pull session today. Did some speed deadlifts today. Trying to keep the reps under 1 sec on the positive no matter how much weight is on the bar. Thats the plan for the next few weeks. Should give incredible strength and allow for much easier handling of heavier weights once I go above 600 lbs next month. Also did pretty good on bent over barbell rows. Got out 20 strict reps with 225 on the bar. Pretty happy about that considering it was done after deadlifts. Body is thrashed after finishing up just half hour ago. Looking forward to eating pizza and falling asleep on couch again this afternoon. Body sure loves this pizza I made. Lots of sodium. Have two days off and then we go in for 1 day to do arms and delts with the weekend off to recover. Ok everyone have a good finish up to the week ahead and get strong AF!!!

11/18/24

Weight 239.8

Squats/Legs

Stationary Bike Warmup
7min

Squats
45x10
135x5
185x5
225x5
275x3
315x3
365x1 End of Warmups

405x5x3

Cybex Squat Press
720x10x2

RDL Hoist
450x10x2

Leg Ext.
206x10x2

Seated Hamstring Curls
214x10x2

Rotary Calf
444x10x3

Stationary Bike Warmdown
13min


Had a good leg day today. Felt strong on squats. Could have done sets of 7 but held back at sets of 5. Elbow and shoulders get a little sore when squatting so just going to go easy into it while I am in a cal deficit. Will likely move weight up 20 lbs next week. Tomorrow is chest day so going to be going for sets of 7-8 with 295 on incline bench. Ok everyone have a strong week ahead!!!

11/19/24

Weight 241.5

Chest/Tri's

Flat BB Bench Press
45x15
95x10
135x10
185x8
225x5
275x2
315x1
335x1 PR

Incline BB Bench Press
135x10
225x3
275x1
315x1
340x3 PR

DB Incline Fly
50x10
60x10

Tricep Cable Rope Pushdowns
70x15x2

Ab Crunch Machine
120x15x2

Treadmill 30min

Went in and did something different today. Since the incline was being used we went and did flat bench for the first time in a many months. Most likely over a year. Went up and did a single with 335 for a PR. Shoulder doesnt like the way flat bench feels. Can definitely feel the pain it causes. Incline bench doesn't hurt at all compared to flat so we will stay away from flat bench and concentrate on inlcline exclusively since our gym has a crappy bench to start with. Not wide enough and the starting point is way too high with no adjustments so it sucks for the wife as she cant get tucked in lockout position. Had a massive PR on incline bench following the flat bench. 8 weeks ago I maxed out and did 1 rep with 335. Today I was pre exhausted and went up to 340 for a set of 3. I could have done 4 or 5 but didnt want to push my luck. Very excited about that!!! I think 365 in within reach by years end. Also did DB incline flys for the first time in many years. Had a good stretch at the bottom with good control. Will be likely doing these every chest day for the rest of the year. Will just go up 5 lbs each week until I fail. Doing deadlifts on Friday. Ok everyone have a good solid week ahead.