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9/19 chest/bis
Today was a great session. My pecs were smoked after 1st set of DB presses. I've gotta great mind/muscle connection right now and growing like a weed. At heaviest was 205 this week.
35° Smith incline
275x11 and 8
225x10
Flat DB press
100sx12 and 8
Pec deck
105x12
90x10 and 12(just pumped a few out at end)
Hammer incline
1 plate x 20 and 12
DB curls
25x12 and 15(11 +4 cheat reps)
Cable ez bar curl
130x15
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9/20 back/hams
Today was kick ass!! Not my best deadlifting but fuckin A close. I expect to hit the same reps/weight next week when pulling conventional. You'll see I rotate conventional, rack pulls, sumo deads and repeat. For now anyways. BTW, where the hell is @maxmuscle1 ? I'm downright butt hurt he ain't been in here yet!!! Anywho,
Sumo deads(cheat deads 😂)
495x6 (just didn't have another set in me this week. Face literally swelled up and bloodshot eyes for 5 mins after)
1 arm DB rows(tried feet together 1st set. Didn't like as much so went back to staggered stance)
100x12/12/8
Close grip pulldowns
120x9
100x12
100x12(this was my "get ugly set" little bit of body English)
Seated cable row
120x12/11.5
120x18 (get ugly set)
Hi & wide leg press (very slow reps focusing on hams)
2ppsX30
RDL(using the t-row bar)
1 plate X 20/15 (slow and ham focused)
Standing calves
130x19/13
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9/21 shoulders/Tris
Another kick ass day. I'll get right to it
Seated DB press
80x13/11
DB upright rows
55sX12/12/11 +4 cheat reps
DB laterals
30x20/12
25x14/11+9
Super set with
DB rev laterals
20x12/9
15x10/9 +5
BB shrugs
Bar in front
135x20
185x18
Bar in back
185x21/16
Lying DB ext
30x31/19
V-bar pressdown
90x11
70x12
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9/22 legs
Gnarly @$$ hacks and the leg presses were nice too. On the leg extensions and ham curls I did 12 reps per plate up to 105x12 on each so I was nice and warm and pumped up before touching hack squat.
Leg ext 105x12
Ham curls 105x12
Hack squat
4pps +35# X 7 reps
3pps +35# X 8 reps
Pivot leg press
7pps +35# X 10 and 9
6pps +35# X 10
Glute/ham ext on GHR
40x11/11/11(don't ask me how reps stayed same)
Bulgarian split squats (these FN hurt so bad today)
BWx12/12/12
Seated calves
95x14/12/10https://uploads.tapatalk-cdn.com/202...8f51e25c90.jpghttps://uploads.tapatalk-cdn.com/202...7fc830139f.jpg
9/26 chest/bis
Wasn't a damn thing wrong with today's session. Significant progress on all exercises and each set. Tied 2 personal best today as well so this next year I can't wait to see what I accomplish. Really really wanted that 9th rep with 315 to beat my best and more importantly to put down old training partner 😂!!! Anyways,
Flat BB press
315x8
275x10
225x12
35° incline Smith press
225x11 and 7
205x8
Hi pulley fly
60x11
50x12
Drop set of
50x12
40x12
30x15
Hammer strength flat
1ppsx16/15/12
Yes 1 plate 😂 1.5 plates wouldn't even move my pecs were so shot. My mind muscle connection been ridiculously on point lately
DB curls
25x15/14/12
Standing DB preacher(these just hurt my elbow injury but I just have to try em a few times a year to be sure. Cables don't hurt tho, go figure)
25x7
20x8
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9/27 back/hams not particularly happy with my toes so next round I'm starting from scratch and doing pendlay rows off the floor. They used to hit so well with 275-315 but now just can't get the feeling I know I should get. Maybe so tired from the deadlifts, I dunno, we'll see. Otherwise killed it today. Deadlift pr(I'm 99% sure) with the 500x7. I've hit 6 and 495x8 but first time hitting 7 with 500. Anyways,
Deadlift
500x7
405x8
Bb row
225x8/10/7
Wide grip pull up
BWx8/7
Neutral grip
BWx6/5
Str8 arm pulldown
70x10
60x8
50x10
40x12.5
45° leg press
1pps x 10
2pps x10
3pps x10
4pps x12
Standing ham curl(started to cramp after 3rd set so didn't do the 4th)
45x15/12/10https://uploads.tapatalk-cdn.com/202...3ea780202e.jpghttps://uploads.tapatalk-cdn.com/202...48640858b9.jpg
Boy there's a lot of active logs here. Miss 1 day and fall way down the list. Had a good day yesterday and today. Hit a j kook on my heaviest set of military presses yesterday but recovered it and had a pretty good set despite it.
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9/29 legs
Tried a new Smith machine today and holy shit it was wobbly as hell. Shit a video for my buddy, when unpacked it I could shake the bar just like a real barbell almost lol. It's brand new too!! At least they got matching collars for it, YES THEY DID THAT
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