Mitilldawn training log

[Mitilldawn320]

Hey everyone,

So I decided to start a training/cycle log in order to start getting more involved in the community here. I've been lurking for a bit and am amazed by the amount of knowledge and experience here. My goal in starting this log is to receive constructive criticism, be held accountable by some fellow gym rats, and as stated before become a more active poster. My goals in the gym are 1.) to get strong as possible and 2.) to get strong as possible while still looking good. I have been contemplating competing in powerlifting, but want to reach a point where I'll be competitive.

A little background information. I have been involved in fitness for 13 years (currently 28). I've done everything from long distance running, calisthenics, cross fit, and bodybuilding style training. I ran a couple cycles (500 test a week) in my mid/ early twenties (23/24) but came to the conclusion I wasn't ready both mentally, and monetarily.


Currently, I am 8 weeks into 500 mgs of Test E a week. This time around I am much more prepared and have had no noticeable side effects. I plan on running this for 16 weeks and then cruising. I had blood work done Thursday and hope to have the results tomorrow. My diet consists of the traditional lean meats, whole grains, vegetables, eggs, and brown rice. 3400 calories a day, with a macro break down of 40% carbs, 30% protein, 30% fat. As of this morning I weighed in at 200 pounds on the dot, at 5ft 8in.

Training. I have been running 5/3/1 since the start of my cycle. I utilize the boring but big template, specifically where you do the opposite lift following the main lift i.e. squats then deadlifts. Depending on how I'm feeling I will also utilize joker sets and first set last. I typically do 10-30 minutes of cardio following a workout (currently in the military and must maintain cardiovascular fitness). On non-lifting days I usually try to get 30 minutes of exercise whether it's hiking, yoga, or low instensity interval training.

Today was my squat day.
Barbell squat
Warm up
95x10
135x8
185x6
Working sets
225x5
255x5
285x10- This was my plus set
295x5- Quads and glutes were still feeling tight so I only did one joker set
225x8
225x8

Deadlift
225x10
245x10
245x10
245x10
245x10

Core
5 sets of mason twists with a 25lb weight. 10 reps each side.

I did not do cardio today because I have people coming over for the big game and wanted to get everything ready prior to their arrival. Or so I told myself :D

[Marine]

I will follow along for sure. On a side note I have known this guy for a long time. He is stand up as they come.

[Mitilldawn320]

I will follow along for sure. On a side note I have known this guy for a long time. He is stand up as they come.Thanks man!

Sent from my SM-A600A using Tapatalk

[Bullseye Forever]

Well if Marine says your cool,then th that’s good enough for me!!! I’m subbed in too!!
Follow my log brother if you get a chance too


Sent from my iPhone using Tapatalk

[Mitilldawn320]

Well if Marine says your cool,then th that’s good enough for me!!! I’m subbed in too!!
Follow my log brother if you get a chance too


Sent from my iPhone using TapatalkThanks, I'll do that!

Sent from my SM-A600A using Tapatalk

[Mitilldawn320]

I'm gonna apologize in advance, my internet is currently not working, so I'm writing this up on my phone, so it may be poorly written.

Today was my overhead press day. I was able to hit the gym first thing in the morning, which is my preferred time.

Warm up
Barx10
65x10
65x8
Working sets
95x5
105x5
120x10-plus set
135x5 - struggled to knock this one out

DB bench
I did 3 warm up sets. Followed by 5 sets of 10 reps all with the 80lb DBs. At this point I was really getting into the workout.

Lat pulldown
5 sets of 10 reps. First set at 120, the last four at 130. Really focused on squeezing the muscles.

Cable face pulls
3 sets of 15 reps at 40lbs. Again, I focused on squeezing and contracting the muscles.

Lastly, I did 3 sets of ez bar curls with 40 lbs added to the bar for 10 reps. Gonna be honest, I've never been sure how much those bars weigh.

I finished with cardio. A total of 25 mintues on the treadmill, I started at 3.5mph to warmup, slowly ramping up the speed to 9.5mph and worked my way back down.

Overall, it was a good workout, I definitely need to work on my pressing.

[StayFocused1313]

I just read that you’re active military. Thank you for your service. I like how you’re laying your log out here. That sounded weird. Regardless, what are joker sets? Good luck attaining your goals with this run as well.


Sent from my iPhone using Tapatalk

[Mitilldawn320]

Haha thanks! Now that you mention it is does sound a little weird. But no worries. Joker sets are just optional sets that come after the programmed sets. You're suppose to increase the weight by 5-10% and shoot for the number of reps that the week calls for. So in 5/3/1 the first week is 3 sets of 5 with the weight ramping up by 10% each set, with the last set actually being for as many reps as possible. So after that last set, you'd increase the weight 5-10% and shoot for 5 reps. They're just intended to increase volume. Hopefully, that makes sense.

[Mitilldawn320]

Today, I get to the gym and go to change, only to realize I forgot to pack gym shorts. So I had to quickly run to kohl's and buy shorts. Just my kind of luck. lol

Anyway. Today was my deadlift day. I started with 10 minutes on the elliptical and went through my typical warm up.

Deadlift warm up
135x5
135x5
225x5

Working sets
285x3
315x3
365x8 - An 8 rep PR
I cut the weight down to focus on the movement, and form
225x5
225x5

Squats.
135x10
225x10
225x10
225x10
225x10
I was suppose to go for a 5th set, but I decided to same some in the tank for my squat day on Saturday. This was suppose to be at 50% of 1rm (185) but I sometimes get a little over zealous.

I finished with ab wheel rollouts, 5 sets of 10. Overall not a bad workout. I tried the pre-workout Hyde for the first time, and was very disappointed. I wouldn't necessarily give it a bad review, I know many who swear by it, but it gave me a headache. So just a heads up for anyone reading this, interested in giving it a shot.

[Mitilldawn320]

Today was a non-lifting day. I did do 30 minutes of yoga to stay lose and prevent injury. If anyone is interested, Sean Vigue on Youtube is awesome for yoga. He cuts out all the extra crap that usually comes with yoga. Sticks to the actual workout.

[JohnMcc]

Following along, I like your goals very similar to my own. I look forward to seeing your progress.

[Bullseye Forever]

Today, I get to the gym and go to change, only to realize I forgot to pack gym shorts. So I had to quickly run to kohl's and buy shorts. Just my kind of luck. lol

Anyway. Today was my deadlift day. I started with 10 minutes on the elliptical and went through my typical warm up.

Deadlift warm up
135x5
135x5
225x5

Working sets
285x3
315x3
365x8 - An 8 rep PR
I cut the weight down to focus on the movement, and form
225x5
225x5

Squats.
135x10
225x10
225x10
225x10
225x10
I was suppose to go for a 5th set, but I decided to same some in the tank for my squat day on Saturday. This was suppose to be at 50% of 1rm (185) but I sometimes get a little over zealous.

I finished with ab wheel rollouts, 5 sets of 10. Overall not a bad workout. I tried the pre-workout Hyde for the first time, and was very disappointed. I wouldn't necessarily give it a bad review, I know many who swear by it, but it gave me a headache. So just a heads up for anyone reading this, interested in giving it a shot.

Awesome leg workout


Sent from my iPhone using Tapatalk

[Mitilldawn320]

Following along, I like your goals very similar to my own. I look forward to seeing your progress.

Thanks for following along!

[Mitilldawn320]

Awesome leg workout


Sent from my iPhone using Tapatalk


Thanks, definitely kicked my ass.

[Mitilldawn320]

Had a great workout today, awesome pump, naturally it was my bench press day.

Started with 10 minutes on the elliptical, followed by air squats and pull-ups. I always try to really loosen my back up prior to benching.

Bench warm up
95x8
135x6
155x6

Working sets
185x3
225x3
240x9-plus set, was shooting for 8 and got 9
250x3
135x20

Barbell row
135x8
155x10
165x10
165x10
165x10
165x10

Seated Dumbbell press (typically do barbell overhead, but the racks were taken up)
50x10
50x10
50x10
50x10
50x10

Cable face pull 3 sets of 15 with 40 pounds

Then I supersets seated dumbbell curls with diamond pushups. 3 sets each. I used 30 pound dumbbells for the curls. First set was 24 reps, and the following 2 sets were for 30 reps. The diamond pushups were for 25 reps

Lastly, I ran two miles ramping up the speed for a top speed of 10mph and then slowly descended back down to 6mph.

[Mitilldawn320]

Today was everyone's favorite day, squat day.

10 minutes on elliptical, followed by some dynamic warm up movements.

Squats warm up
95x8
135x8
185x6
205x3

working sets
225x3
265x3
295x8- the last rep was a son of a bitch, my form broke down a bit, I allowed my head to pop up putting stain on the neck, but overall I was happy to hit 8
305x3

225x5 3 second pause at bottom
22x5 3 second pause
225x5

Rather than my usual conventional deadlifts, I did straight legged deadlifts, I feel that my hamstrings need more emphasis in my accessory work.
5 sets of 10 at 135

Mason twists with 25lb plate 4 sets of 10 reps per side.

1.5 mile run with addition 1 mile of walking to finish up.

While I was running I had an ache in my left nipple, which has been reoccurring, when I got my blood work back last week my estradiol was at 51. Prior to that I was only taking .25mg of arimidex every Monday and Thursday, since I have bumped it up to .5mg, so hopefully that clears up any issues that could have been forming. I don't have any hard lumps around my nipples, so I'm not too concerned, although if anyone has any advice or guidance, I'd be more than happy to hear it.

[Marine]

Gyno Reduction Protocol (https://brotherhood.is/anabolic-steroid-discussion/8518-gyno-reduction-protocol.html) check this thread out brother

[Mitilldawn320]

Gyno Reduction Protocol (https://brotherhood.is/anabolic-steroid-discussion/8518-gyno-reduction-protocol.html) check this thread out brotherThanks man! I'll do that

Sent from my SM-A600A using Tapatalk

[Bullseye Forever]

Gyno Reduction Protocol (https://brotherhood.is/anabolic-steroid-discussion/8518-gyno-reduction-protocol.html) check this thread out brother

Great workout


Sent from my iPhone using Tapatalk

[Mitilldawn320]

So I actually did my overhead press yesterday, but didn't get a chance to post it until now.

Warmed up with 10 minutes on elliptical, and did some dynamic movements.

Overhead press warm up
barx10
65x10
75x8
Working sets
95x3
115x3
125x9-plus set
135x3
95x5
95x5
95x5

Lat pulldown
80x10
100x8
Working sets
120x10 followed by 4 sets of 10 at 130.

Dumbbell bench
Warm up
50x10
50x8
For my working sets I did 5 sets of 10 with 60s pausing at the bottom of the rep. I had been doing 5 sets of 10 with 80s but wanted to scale back a bit on the weigh, and I also cut some of the other accessory (arms and shoulders) I've been doing lately. Just want to provide a little extra room for recovery.

I finished with 10 minutes on elliptical. Yesterday, I also upped my calories to 3600.

Today is a non-lifting day. So I did 15 minutes on the elliptical and 15 minutes of yoga.

[Bullseye Forever]

Nice workout man! Lots of volume and hard work bet you got some pumps too


Sent from my iPhone using Tapatalk

[Mitilldawn320]

Nice workout man! Lots of volume and hard work bet you got some pumps too


Sent from my iPhone using Tapatalk

Thanks, I have been getting some awesome pumps, nothing beats that.

[Mitilldawn320]

Deadlifts today.

Did the usual elliptical and dynamic movements.

Deadlift
warm up
135x8
135x5
185x5
225x5
275x3

working sets
315x3
345x3
385x6- I'm a little disappointed, I had more in me, but my grip was failing me, I even tried resetting and switching up my mixed grip, but to no avail.
405x2-I wanted 3, but again grip failed me
275x5
275x5
275x5

Front squat 5 sets of 10 at 135. Again, I'm switching things up with the accessory work, trying to keep things fresh.

Ab wheel rollouts 5 sets of 12.

I did 15 minutes of light cardio on the treadmill. Overall, it was a good workout, bummed about my grip, but still put in some quality work.

[JohnMcc]

Deadlifts today.

Did the usual elliptical and dynamic movements.

Deadlift
warm up
135x8
135x5
185x5
225x5
275x3

working sets
315x3
345x3
385x6- I'm a little disappointed, I had more in me, but my grip was failing me, I even tried resetting and switching up my mixed grip, but to no avail.
405x2-I wanted 3, but again grip failed me
275x5
275x5
275x5

Front squat 5 sets of 10 at 135. Again, I'm switching things up with the accessory work, trying to keep things fresh.

Ab wheel rollouts 5 sets of 12.

I did 15 minutes of light cardio on the treadmill. Overall, it was a good workout, bummed about my grip, but still put in some quality work.

Our backgrounds and athletic base sound very similar. Nice numbers on the lifts, keep up the good work bro.

[Bullseye Forever]

Deadlifts today.

Did the usual elliptical and dynamic movements.

Deadlift
warm up
135x8
135x5
185x5
225x5
275x3

working sets
315x3
345x3
385x6- I'm a little disappointed, I had more in me, but my grip was failing me, I even tried resetting and switching up my mixed grip, but to no avail.
405x2-I wanted 3, but again grip failed me
275x5
275x5
275x5

Front squat 5 sets of 10 at 135. Again, I'm switching things up with the accessory work, trying to keep things fresh.

Ab wheel rollouts 5 sets of 12.

I did 15 minutes of light cardio on the treadmill. Overall, it was a good workout, bummed about my grip, but still put in some quality work.

Awesome dude ! Proud of you


Sent from my iPhone using Tapatalk

[Mitilldawn320]

Our backgrounds and athletic base sound very similar. Nice numbers on the lifts, keep up the good work bro.

Thanks man! Just saw that you also have a training log, I'll definitely start following along.

Edit: Just saw that it was an old log, with a recent post. If you start one in the future, I'll definitely follow along. Hope your training is coming along well, man!

[Mitilldawn320]

Awesome dude ! Proud of you


Sent from my iPhone using Tapatalk

I appreciate it man, always good to hear!

[Mitilldawn320]

So today at work we had a fish fry, I did my best to partake in moderation, and did a decent job. I was a little worried I'd feel a little sluggish hitting the weights but it ended up being a good workout.

Bench
barx8
95x8
135x8
155x6
185x4

Working sets
205x5
225x3
250x4- This set I was going for 8 reps, which would have been a PR. But my set up was off, I was lying too far back. On my second rep when pressing the weight back up I hit the rack and it threw me off. Nonetheless, I made the best of it and did 3 sets with this to make up.
250x4
250x4
205x8
205x6

Overhead press
5 sets of 10 at 85 pounds

Lat pulldown
5 sets of 10 at 130 pounds

DB lateral raise
2 sets of 15 with 15lbs

Finished up with a 1.5 mile run. Overall, I'm feeling great, I've started to stall a bit on the strength gains, but I'm loving the grind at this point.

[Bullseye Forever]

So today at work we had a fish fry, I did my best to partake in moderation, and did a decent job. I was a little worried I'd feel a little sluggish hitting the weights but it ended up being a good workout.

Bench
barx8
95x8
135x8
155x6
185x4

Working sets
205x5
225x3
250x4- This set I was going for 8 reps, which would have been a PR. But my set up was off, I was lying too far back. On my second rep when pressing the weight back up I hit the rack and it threw me off. Nonetheless, I made the best of it and did 3 sets with this to make up.
250x4
250x4
205x8
205x6

Overhead press
5 sets of 10 at 85 pounds

Lat pulldown
5 sets of 10 at 130 pounds

DB lateral raise
2 sets of 15 with 15lbs

Finished up with a 1.5 mile run. Overall, I'm feeling great, I've started to stall a bit on the strength gains, but I'm loving the grind at this point.

Nice workout


Sent from my iPhone using Tapatalk

[Mitilldawn320]

Squat day.

Normal 10 minutes on the elliptical and another few minutes of warming up.

Squat warm up
barx10
95x8
135x8
185x6
225x5
Working sets
245x5
275x3
315x5- plus set
335x1
345x1
245x5
245x5

Stiff legged Deadlift
135x10
155x10
155x10
155x10
155x10

Abs
2 sets of 12 ab wheel rollouts
3 sets of 15 jack knives

15 minutes on the stair steper

[Bullseye Forever]

Had a great workout today, awesome pump, naturally it was my bench press day.

Started with 10 minutes on the elliptical, followed by air squats and pull-ups. I always try to really loosen my back up prior to benching.

Bench warm up
95x8
135x6
155x6

Working sets
185x3
225x3
240x9-plus set, was shooting for 8 and got 9
250x3
135x20

Barbell row
135x8
155x10
165x10
165x10
165x10
165x10

Seated Dumbbell press (typically do barbell overhead, but the racks were taken up)
50x10
50x10
50x10
50x10
50x10

Cable face pull 3 sets of 15 with 40 pounds

Then I supersets seated dumbbell curls with diamond pushups. 3 sets each. I used 30 pound dumbbells for the curls. First set was 24 reps, and the following 2 sets were for 30 reps. The diamond pushups were for 25 reps

Lastly, I ran two miles ramping up the speed for a top speed of 10mph and then slowly descended back down to 6mph.

Man I love to use facepulls they give me awesome pumps


Sent from my iPhone using Tapatalk

[Bullseye Forever]

Squat day.

Normal 10 minutes on the elliptical and another few minutes of warming up.

Squat warm up
barx10
95x8
135x8
185x6
225x5
Working sets
245x5
275x3
315x5- plus set
335x1
345x1
245x5
245x5

Stiff legged Deadlift
135x10
155x10
155x10
155x10
155x10

Abs
2 sets of 12 ab wheel rollouts
3 sets of 15 jack knives

15 minutes on the stair steper

You do Legs on a good day Sunday and get it over with lol


Sent from my iPhone using Tapatalk

[JohnMcc]

Thanks man! Just saw that you also have a training log, I'll definitely start following along.

Edit: Just saw that it was an old log, with a recent post. If you start one in the future, I'll definitely follow along. Hope your training is coming along well, man!

That was a cycle log, here's my ongoing daily log since my first day as a member. I moved it to Pomps Place subforum when I became a rep for Mr P. https://brotherhood.is/pomps-place/62686-johns-daily-log.html#post1209530

[Mitilldawn320]

Man I love to use facepulls they give me awesome pumps


Sent from my iPhone using Tapatalk

Definitely one of my favorite exercises for the pump

[Mitilldawn320]

That was a cycle log, here's my ongoing daily log since my first day as a member. I moved it to Pomps Place subforum when I became a rep for Mr P. https://brotherhood.is/pomps-place/62686-johns-daily-log.html#post1209530
(https://brotherhood.is/pomps-place/62686-johns-daily-log.html#post1209530)

Oh gotcha, my bad. I'll definitely start following along though!

[maxmuscle1]

Squat day.

Normal 10 minutes on the elliptical and another few minutes of warming up.

Squat warm up
barx10
95x8
135x8
185x6
225x5
Working sets
245x5
275x3
315x5- plus set
335x1
345x1
245x5
245x5

Stiff legged Deadlift
135x10
155x10
155x10
155x10
155x10

Abs
2 sets of 12 ab wheel rollouts
3 sets of 15 jack knives

15 minutes on the stair steper

Following! Kick Ass!

Max

[Mitilldawn320]

Had one of those workouts today, where every rep feels like straight euphoria.

Overhead press
warm up
barx10
65x8
95x5
working sets
105x5
115x3
135x7
145x1
95x8
95x8

Tbar rows
A couple of warm up sets, followed by 5 sets of 10 with 100lbs on the end of the barbell, not counting the barbell. I used the 25lb plates on these for maximum range of motion.

Db bench press
First set 60lbs for 10, with a pause at the bottom, followed by 4 sets of 10 with 70lbs with a pause.

2 sets of facepulls 40lbs for 20 reps

Superset
Cable pushdowns 2 sets @70lbs for 20 reps
Cable curl 2 sets @ 50lbs for 20 reps

Finished with 15 minutes on stair stepper

[Mitilldawn320]

Following! Kick Ass!

Max
Thanks man, glad to have you following!

[JohnMcc]

Oh gotcha, my bad. I'll definitely start following along though!

No worries bro, I had forgotten about that other one until some bumped it recently. Hell yeah to the facepulls those hit that area of the trap im trying to grow between my scaps great exercise.

[Bullseye Forever]

Definitely one of my favorite exercises for the pump

Love them


Sent from my iPhone using Tapatalk

[Mitilldawn320]

Hit deadlifts today. Haven't slept great the past couple nights for whatever reason, so was feeling a bit out of it going into the workout.

8 minutes elliptical and dynamic movements.

Deadlift warm up
135x6
135x5
185x5
225x5
working sets
275x5
315x5
355x10- 9 reps would have been a PR, so I felt great about hitting 10
365x2- Intended to get 5 and didn't have it after the previous all out effort
225x10

Front squat
I did 2 sets at 135 for 10 reps. My right knee has been feeling stiff for a bit, usually nothing that slows me down, but today it was bad enough I didn't want to push through it. There's no pain, just a lot of tightness/stiffness, I'm assuming its just an overuse thing. I've already switched up my cardio because of this, opting for low impact over running. I also intend to double down on doing yoga throughout the week, and will do some research to find a good joint support supplement.

2 sets of ab wheel rollouts both for 8 reps, but pausing at full extension, before returning to starting position.
3 sets of mason twists with 25lb plate and feet off the ground, 15 reps per side.

15 minutes on stair stepper.

[Bullseye Forever]

Hit deadlifts today. Haven't slept great the past couple nights for whatever reason, so was feeling a bit out of it going into the workout.

8 minutes elliptical and dynamic movements.

Deadlift warm up
135x6
135x5
185x5
225x5
working sets
275x5
315x5
355x10- 9 reps would have been a PR, so I felt great about hitting 10
365x2- Intended to get 5 and didn't have it after the previous all out effort
225x10

Front squat
I did 2 sets at 135 for 10 reps. My right knee has been feeling stiff for a bit, usually nothing that slows me down, but today it was bad enough I didn't want to push through it. There's no pain, just a lot of tightness/stiffness, I'm assuming its just an overuse thing. I've already switched up my cardio because of this, opting for low impact over running. I also intend to double down on doing yoga throughout the week, and will do some research to find a good joint support supplement.

2 sets of ab wheel rollouts both for 8 reps, but pausing at full extension, before returning to starting position.
3 sets of mason twists with 25lb plate and feet off the ground, 15 reps per side.

15 minutes on stair stepper.

Those stair steppers are crazy hard


Sent from my iPhone using Tapatalk

[JohnMcc]

Hit deadlifts today. Haven't slept great the past couple nights for whatever reason, so was feeling a bit out of it going into the workout.

8 minutes elliptical and dynamic movements.

Deadlift warm up
135x6
135x5
185x5
225x5
working sets
275x5
315x5
355x10- 9 reps would have been a PR, so I felt great about hitting 10
365x2- Intended to get 5 and didn't have it after the previous all out effort
225x10

Front squat
I did 2 sets at 135 for 10 reps. My right knee has been feeling stiff for a bit, usually nothing that slows me down, but today it was bad enough I didn't want to push through it. There's no pain, just a lot of tightness/stiffness, I'm assuming its just an overuse thing. I've already switched up my cardio because of this, opting for low impact over running. I also intend to double down on doing yoga throughout the week, and will do some research to find a good joint support supplement.

2 sets of ab wheel rollouts both for 8 reps, but pausing at full extension, before returning to starting position.
3 sets of mason twists with 25lb plate and feet off the ground, 15 reps per side.

15 minutes on stair stepper.

I find collagen peptides that have types I, II, III, V, X are great and better than the normal I, III you find around. I also take glucosamine sulfate, hcl version isn't very effective, MSM, cartilage powders, I get a lot of connective tissue from animals in my diet as well (fish bones, cartilage and fascia ground into deer burger, powdered egg shells, etc). Good hydration, easy on the caffeine, and tons of mobility/stretching/yoga serve me well and my joints have never felt better in my life.

[Mitilldawn320]

Those stair steppers are crazy hard


Sent from my iPhone using Tapatalk

I agree, but for some reason I love them, especially after hitting legs. Feels like I'm lifting and doing cardio simultaneously lol

[Mitilldawn320]

I find collagen peptides that have types I, II, III, V, X are great and better than the normal I, III you find around. I also take glucosamine sulfate, hcl version isn't very effective, MSM, cartilage powders, I get a lot of connective tissue from animals in my diet as well (fish bones, cartilage and fascia ground into deer burger, powdered egg shells, etc). Good hydration, easy on the caffeine, and tons of mobility/stretching/yoga serve me well and my joints have never felt better in my life.

I appreciate the recommendations, man! I'll have to pick some of those up. I did do 20 minutes of yoga today, hoping to stay loose.

[Mitilldawn320]

So it's been a busy weekend for me, some friends were visiting from down state, I still made sure to hit the gym on Friday and Saturday, and got all my calories in though. Friday was my bench day:
Warm up
95x8
135x8
155x5
Working
185x5
205x5
230x12
245x5
205x8
205x8
205x5

Hang clean
95x8
115x8
135x8
135x8

Lat pulldown
100x10
130x10
130x10
150x10- did drop sets following this, going down by 20lbs until I hit 80lbs

Overhead press
3 sets of 10 @85lbs
2 sets of 10@95lbs

Seated DB curl
3 sets of 20 @35lbs

Lateral raise
2 sets of 20 @20lbs

[Mitilldawn320]

Saturday was my squat day, I was worried go into it because of the knee discomfort I was having, but I was able to tweak my form to alleviate pressure on my knee, simply by turning feet outwards more.

Squat warm up
95x8
135x8
185x5

Working
225x5
255x5
295x9
315x3
335x1
355x1
295x3- paused for 3 seconds at the bottom

I actually wanted to do more singles, I was feeling unstoppable, but figured I shouldn't push the knee too far, as I mention switching up my form helped greatly, but I didn't want to push my luck.

Straight legged deadlift
135x10
4 sets of 10@165lbs

Ab wheel rollout
set 1 -15 reps
set 2- 12
set 3 -22

I also did a total of 20 minutes on the elliptical.

[JohnMcc]

Nice squat numbers bro

[Mitilldawn320]

Nice squat numbers bro

I appreciate it, by the end of the month I'm hoping to be hitting low 400s.

[Mitilldawn320]

Overhead press
warm up
45x10
65x10
85x8
Working Sets
100x5
115x5
125x10
135x5
95x5
95x8

Hang Clean
75x8
95x10
115x12

Barbell bench
135x10
155x10
3 sets of 10 @185lbs

Barbell row
135x10
2sets of 10 @155lbs

Seated DB curls
2 sets of 8 per arm @ 40lbs

10 Minutes of elliptical at the start and 10 minutes on stair stepper at the end.

Finished up with pushups to failure.
First set- 41
2nd- 25
3rd-15

[Bullseye Forever]

Overhead press
warm up
45x10
65x10
85x8
Working Sets
100x5
115x5
125x10
135x5
95x5
95x8

Hang Clean
75x8
95x10
115x12

Barbell bench
135x10
155x10
3 sets of 10 @185lbs

Barbell row
135x10
2sets of 10 @155lbs

Seated DB curls
2 sets of 8 per arm @ 40lbs

10 Minutes of elliptical at the start and 10 minutes on stair stepper at the end.

Finished up with pushups to failure.
First set- 41
2nd- 25
3rd-15

Good solid day my man!!


Sent from my iPhone using Tapatalk

[Mitilldawn320]

I had to shorten up my workout yesterday. I just went in and hit deadlifts and did some cardio.

Deadlift
warm up
135x6
165x5
185x5
225x5

Working Sets
275x3
335x3
385x8- This one hurt, it's a PR and one I'm pride of, but it definitely took everything I had
425x1
315x5
315x5

Finished with 12 minutes on stair stepper and a half mile walk to cool down.

Today I went on a 40 minute hike and did 15 minutes of yoga after.

[JohnMcc]

I had to shorten up my workout yesterday. I just went in and hit deadlifts and did some cardio.

Deadlift
warm up
135x6
165x5
185x5
225x5

Working Sets
275x3
335x3
385x8- This one hurt, it's a PR and one I'm pride of, but it definitely took everything I had
425x1
315x5
315x5

Finished with 12 minutes on stair stepper and a half mile walk to cool down.

Today I went on a 40 minute hike and did 15 minutes of yoga after.

That is a deadlift PR to be proud of bro, good work.

[Mitilldawn320]

That is a deadlift PR to be proud of bro, good work.

Thanks man!

[Mitilldawn320]

Bench Press Day
warm up
95x8
135x8
155x5
Working
185x5
225x3
250x8
265x3
275x1

Lat Pulldown
100x10
130x10
4 sets of 10 @140lbs

Overhead Press
5 sets of 10@95lbs

Bent over rear delt raises
2 sets of 20 @ 8lbs

Standing DB Curl
30x30
30x24

Great pump today, slightly sluggish due to eating a bit more than normal for lunch, but a very productive workout

[Bullseye Forever]

Bench Press Day
warm up
95x8
135x8
155x5
Working
185x5
225x3
250x8
265x3
275x1

Lat Pulldown
100x10
130x10
4 sets of 10 @140lbs

Overhead Press
5 sets of 10@95lbs

Bent over rear delt raises
2 sets of 20 @ 8lbs

Standing DB Curl
30x30
30x24

Great pump today, slightly sluggish due to eating a bit more than normal for lunch, but a very productive workoutnice workout

[Mitilldawn320]

Squat day.
Warm up
95x8
135x8
185x5
225x3
Working Sets
245x3
275x3
305x8
335x1
365x1- This single told me a lot, firstly i'm now confident a lot of my knee issues are actually from tight hip flexors. On the way up my hip flexors tightened up pretty bad, to resolve this I'm going to incorporate lunges after deadlifts, while also adding lateral squats to my warm up and really focusing on stretching my groin out post workout. Secondly, this was easy, minus the pain.
225x8
225x8

Straight legged Deadlift
135x10
4 sets of 10 @185.

I did 5 sets of various ab work followed by 15 minutes on the stair stepper.

[Mitilldawn320]

Yesterday I took the dog for an hour long hike out by the river, and then did 20 minutes of yoga focusing on my hips. My hips are still really tight today, but getting better.

Today was my overhead press day.
Warm up
45x10
65x8
75x6
Working sets
95x3
115x3
135x10- 8 reps would have been a PR, so very happy with this.
145x3
155x1
115x5
115x5
Barbell rows
95x10
135x8
2 sets of 10 @155lbs
2 sets of 10 @175lbs

Lat stretchers
2 sets of 15 @50lbs

Flat DB bench
50x10
50x8
65x10
4 sets of 10 @75lbs with a pause at the bottom of each rep

Threw in some triceps pushups and pull ups to finish up and ended with some slow running on the treadmill. In between my sets I worked on stretching and working my hips, trying to get them to loosen up.

Additionally, went for a 40 minute walk with the dog in the woods after getting home.

[Bullseye Forever]

Great working sets man!!


Sent from my iPhone using Tapatalk

[JohnMcc]

Yesterday I took the dog for an hour long hike out by the river, and then did 20 minutes of yoga focusing on my hips. My hips are still really tight today, but getting better.

Today was my overhead press day.
Warm up
45x10
65x8
75x6
Working sets
95x3
115x3
135x10- 8 reps would have been a PR, so very happy with this.
145x3
155x1
115x5
115x5
Barbell rows
95x10
135x8
2 sets of 10 @155lbs
2 sets of 10 @175lbs

Lat stretchers
2 sets of 15 @50lbs

Flat DB bench
50x10
50x8
65x10
4 sets of 10 @75lbs with a pause at the bottom of each rep

Threw in some triceps pushups and pull ups to finish up and ended with some slow running on the treadmill. In between my sets I worked on stretching and working my hips, trying to get them to loosen up.

Additionally, went for a 40 minute walk with the dog in the woods after getting home.

Our schedules were almost identical today, kinda crazy haha. Good lifts bro.

[Mitilldawn320]

I went in to the gym today set on crushing it.

Deadlifts
warm up
135x10
135x5
185x5
225x10
Working sets
275x3
315x1
345x2- I planned on doing heavy singles so I purposely scaled back on some of these.
375x1
405x7-PR
455x2
500x0- I had this half way up, and I felt my grip going, but still happy that I was so close.
315x5
315x5

Kettlebell lunges
4 sets of 15 per side with a 30 pounds

Ab wheel rollout
4 sets of 12

Ran a mile
Finished with 5 minutes on the stair stepper.

[Bullseye Forever]

I went in to the gym today set on crushing it.

Deadlifts
warm up
135x10
135x5
185x5
225x10
Working sets
275x3
315x1
345x2- I planned on doing heavy singles so I purposely scaled back on some of these.
375x1
405x7-PR
455x2
500x0- I had this half way up, and I felt my grip going, but still happy that I was so close.
315x5
315x5

Kettlebell lunges
4 sets of 15 per side with a 30 pounds

Ab wheel rollout
4 sets of 12

Ran a mile
Finished with 5 minutes on the stair stepper.

Moving right alone


Sent from my iPhone using Tapatalk

[JohnMcc]

I went in to the gym today set on crushing it.

Deadlifts
warm up
135x10
135x5
185x5
225x10
Working sets
275x3
315x1
345x2- I planned on doing heavy singles so I purposely scaled back on some of these.
375x1
405x7-PR
455x2
500x0- I had this half way up, and I felt my grip going, but still happy that I was so close.
315x5
315x5

Kettlebell lunges
4 sets of 15 per side with a 30 pounds

Ab wheel rollout
4 sets of 12

Ran a mile
Finished with 5 minutes on the stair stepper.

Beastly bro, keep on crushing it. GET SOME!

[Bullseye Forever]

I went in to the gym today set on crushing it.

Deadlifts
warm up
135x10
135x5
185x5
225x10
Working sets
275x3
315x1
345x2- I planned on doing heavy singles so I purposely scaled back on some of these.
375x1
405x7-PR
455x2
500x0- I had this half way up, and I felt my grip going, but still happy that I was so close.
315x5
315x5

Kettlebell lunges
4 sets of 15 per side with a 30 pounds

Ab wheel rollout
4 sets of 12

Ran a mile
Finished with 5 minutes on the stair stepper.

You are definitely rolling msn [emoji1591]


Sent from my iPhone using Tapatalk

[Mitilldawn320]

Thanks guys, I appreciate the kind words!

[Mitilldawn320]

So usually I spend 1 1/2 to 2 hours in the gym, today I was there for 3 and did about half my usually work lol My gym crush was there and we spent a lot of time chatting it up. Usually, I'm very focused at the gym, but I have a weakness for pretty girls who lift.

Bench press warm up
95x10
135x8
155x6
185x5
Working sets
225x5
245x3
265x7
275x3
275x3

Overhead Press
95x10
95x10
115x10
115x10
115x10- Had a lot of rest between these sets, as per above lol

DB Row
55x10
55x10
65x10- Really focused on squeezing the lats

Tbar rows
75x15
75x20
75x20
75x18

I did some other work, curls, rope push downs, a few shoulder movements but I didn't track any of it because to be honest my focus was somewhere else, and it wasn't up to my usual standards. Definitely, not complaining though, it was time well spent

[JohnMcc]

So usually I spend 1 1/2 to 2 hours in the gym, today I was there for 3 and did about half my usually work lol My gym crush was there and we spent a lot of time chatting it up. Usually, I'm very focused at the gym, but I have a weakness for pretty girls who lift.

Bench press warm up
95x10
135x8
155x6
185x5
Working sets
225x5
245x3
265x7
275x3
275x3

Overhead Press
95x10
95x10
115x10
115x10
115x10- Had a lot of rest between these sets, as per above lol

DB Row
55x10
55x10
65x10- Really focused on squeezing the lats

Tbar rows
75x15
75x20
75x20
75x18

I did some other work, curls, rope push downs, a few shoulder movements but I didn't track any of it because to be honest my focus was somewhere else, and it wasn't up to my usual standards. Definitely, not complaining though, it was time well spent

Work that game bro!

[Mitilldawn320]

Yesterday was suppose to be my squat day, but my right hip flexor/groin area is still killing me. I started warming up and quickly realized I wasn't going to be able to squat, I was having a lot of pain returning to standing from squatting and during the whole exercise my left side was trying to compensate for the injury throwing me off balance. Hopefully a week or two of omitting squats will get me back to 100%.

In place of squats I started with box squats
225x8
225x10
225x10
245x6- first time doing box squats in years so didn't go too crazy, the box had me slightly above parallel.

Leg press
225x15
315x15
405x12
495x10
585x10- did a drop set working all the way back down to 225

Stiff legged DL
95x10
135x10
155x10
4 sets of 10 @205

Jackknifes
5 sets of 20

[JohnMcc]

Way to adapt and overcome, keep grinding bro.

[Bullseye Forever]

Yesterday was suppose to be my squat day, but my right hip flexor/groin area is still killing me. I started warming up and quickly realized I wasn't going to be able to squat, I was having a lot of pain returning to standing from squatting and during the whole exercise my left side was trying to compensate for the injury throwing me off balance. Hopefully a week or two of omitting squats will get me back to 100%.

In place of squats I started with box squats
225x8
225x10
225x10
245x6- first time doing box squats in years so didn't go too crazy, the box had me slightly above parallel.

Leg press
225x15
315x15
405x12
495x10
585x10- did a drop set working all the way back down to 225

Stiff legged DL
95x10
135x10
155x10
4 sets of 10 @205

Jackknifes
5 sets of 20

Killing it dude!!


Sent from my iPhone using Tapatalk