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Post by metaldrummer on Oct 2, 2023 23:56:26 GMT -5
October 2nd 2023DislocatesBenchBar x 8 75 x 7 105 x 5 135 x 5 165 x 3 185 x 2 (This moved a lot better than last week. Probably could've gotten a 3rd rep but I didn't want to grind it.) 195 x 1 (Current 1rm finally... I probably had another 5lbs but I'm definitely happy to finally get this.)
Pin Press from Chest185 x 2 185 x 1 165 x 4 (Current 4rm for this exercise.)
Floor Skull Crushers with EZ Bar65 x 6 (Current 6rm) 65 x 4 55 x 5 + 4 close grip presses DB Tricep Extensions
30 x 9 right, x 5 + 4 left lol 25 x 10 right, x 7 + 3 left (About all my triceps got. lol)
Box Squats(Tight belt, TNG from about 205 unless noted.) 75 x 7 105 x 5 135 x 5 175 x 4 205 x 3 235 x 3 260 x 2 (This was only going to be one rep but it felt fairly easy.) 285 x 1 (Current 1rm by 5lbs again. lol) 245 x 3 (Paused) 205 x 6 (Loose belt, paused.) More dislocatesDefinitely happy with this session for once lol. 2 new current PR's and I hammered my triceps pretty good after bench. Definitely going to keep squatting twice a week and keep doing some assistance exercises after bench work. Body weight: 162.2 lbs Total time: About 1 hr 45 mins
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Post by metaldrummer on Oct 4, 2023 23:03:57 GMT -5
October 4th 2023DE Box Squats(Full pause, focus on speed.) 75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 205 x 3
205 x 3
205 x 3
205 x 3
195 x 3 195 x 3 195 x 3 135 x 4 135 x 3 (Testing out lower depth.)
Dislocates
I think I might be cutting depth on squats a bit with what I've been using for my setup, which is a low pylometric box with a 15lb bumper plate. I think I need to start using a 10lb bumper plate instead. It's only a matter of inches but I think I'm going to notice it a bit. Oh well, better I correct it now than down the road.
Body weight: 163.4 lbs
Total time: About 40 mins
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Post by metaldrummer on Oct 7, 2023 0:13:21 GMT -5
October 6th 2023DislocatesOHPBar x 8 75 x 6 95 x 4 115 x 3
Seated DB Shoulder Press
60's x 2 (2 rm technically. Wasn't sure where I was on this exercise. lol) 55's x 4
55's x 3 (Blah)
Deadlifts135 x 5 (Snatch grip) 185 x 4 (Snatch grip) 225 x 3 (Reg. double overhand) 245 x 1 1/2 (Reg. double overhand. Started losing grip on second rep.) 245 x 1 (Reg. double overhand) 265 x 1 (Left over, right under) 285 x 1 (Right over, left under) 310 x 1 (Right over, left under) 325 x 0 (Right over, left under. Got to about knee level but didn't quite have it.) 275 x 2 (Left over, right under) 225 x 2 + 1 (Reg. double overhand. Grip was shot at this point.) 135 x 5 (Snatch grip)
Pull-ups
Bw x 4 Bw x 3 + 2
DB Rows
70 x 6 70 x 6
DB Cheat Curls
45 x 7 right, x 5 + 2 left
Reg. DB Curls
40's x 6 35's x 5 (Strict)
DB Shrugs70's x 10 60's x 10 More dislocates
Sorta all over the place this session. I wanted to try DB shoulder press which is not something I usually do. Deads were meh. I'm not too far away from 325 tho.
Body weight: 162.2 lbs Total time: About 2 hrs
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Post by metaldrummer on Oct 10, 2023 0:30:06 GMT -5
October 9th 2023Dislocates and foam rolling back/hamsBenchBar x 8 75 x 6 105 x 5 135 x 5 165 x 3 185 x 2 195 x 1
Pin Press from Chest
185 x 2 175 x 2 + 1
Skullcrushers
75 x 6 75 x 7
DB Tricep Extensions
35 x 5 right, x 3 + 2 left 30 x 10 right, x 5 + 4 + 1 (Seems like my left side still goes out before my right. I guess it's probably normal when getting to failure.) Box Squats(Tng from about 225.)
75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 250 x 2
270 x 1 (TNG. I think this was pretty good depth wise tho.) 280 x 1 (Might have been a tad high, I'm not really sure.) 225 x 3 (Full pause) 205 x 5 (Full pause)
More dislocates and foam rolling back/hams
Another day in paradise. Apparently I was actually using around 75lbs for skullcrushers because I weighed the bar and I think it's 25lbs not 15lbs. Squats went ok but I can definitely feel the difference with dropping a few more inches at the bottom. Fortunately I was able to hit 270 with what I think was good depth, so I should be fine as long as I keep focusing on depth and backing off the weight a little if I need to. Wednesday should be a good day to iron out depth issues more with some DE paused box squats. Also, I'm considering adding an "amrap" set at the end of bench.
Body weight: 163.6 lbs (Weighed after I started rehydrating.) Total time: About 1 hr 50 mins
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Post by metaldrummer on Oct 11, 2023 23:36:58 GMT -5
October 11th 2023 DE Box Squats(Full pause, focus on speed. Looser belt unless noted.) 75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 205 x 3 205 x 3 185 x 3 185 x 3 195 x 3 (Tight belt) 195 x 3 (Tight belt) 195 x 3 (Tight belt) 135 x 5 (Looser belt, exaggerated pause.)
DislocatesStill messing around with depth... I think even using the 10lb bumper plate on the low box might be too high for TNG squats. I think it's about right for fully sitting, but I may try to start using just the low box with no plate as a guide for TNG. I'm also trying bringing my stance in a bit so it's easier to break parallel.
Body weight: 163.2 lbs Total time: About 40 mins
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Post by metaldrummer on Oct 13, 2023 23:52:09 GMT -5
October 13th 2023DislocatesOHP
Bar x 8 75 x 6 105 x 3 120 x 2 135 x 0 (Almost. Got about halfway.) 115 x 3 1/2 (fudge lol.)
105 x 6 (Current 6rm)
Deadlifts135 x 5 (Snatch grip) 185 x 4 (Snatch grip) 225 x 3 (Reg. d/o) 255 x 1/2 + 1 (Reg d/o. Losing grip as usual, so I did another rep with left over, right under.) 280 x 2 (Left over, right under.) 305 x 1 (Right over, left under.) 325 x 1 (Right over, left under. Holy hitch batman.) 275 x 3 (Left over, right under.) 225 x 6 (Right over, left under. Current 6rm.)
135 x 5 (Snatch grip)
Pull-upsBw x 4 + 1 DB Rows75 x 5 70 x 6 DB Cheat Curls50 x 5 right, x 4 + 1 left Reg. DB Curls45's x 2 (Too much after cheat curls and everything else. lol) 40's x 4 + 1 with negative DB Shrugs70's x 10 60's x 10 More dislocates
Put in work son. I'm counting 325 dead for now but it wouldn't have passed IPF standards. 135 was real close for OHP but I got stuck about halfway. Oh well, not fretting too much because overall I feel like I'm still making progress. Body weight: 161.8 lbs Total time: About 1 hr 45 mins
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Post by metaldrummer on Oct 17, 2023 0:26:46 GMT -5
October 16th 2023 DislocatesBenchBar x 8 75 x 7 105 x 5 135 x 5 165 x 3 185 x 2
Pin Press from Chest205 x 0 (Not yet.) 185 x 1
175 x 2 + 1? (I can't remember what I did here. lol)
Reg. Bench
135 x 6
Skull Crushers with EZ Bar85 x 6 (Current 6rm) 85 x 6
DB Tricep Extensions
35 x 5, x 5 30 x 10, x 8 + 2
Box Squats(Low box for depth gauge.)
Bar x 8
75 x 6 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 250 x 2 265 x 1 (Forgot to tighten my belt. Good depth tho.) 280 x 0 (fudge. First time I've failed squats since I started working out again. ) 205 x 5 135 x 6?
More dislocates
Feeling pretty beat up today. I probably shouldn't have maxed out on squats especially since I didn't sleep well at all, but I got stubborn to see how my depth issues played out. As I thought, I'm definitely feeling a difference sinking it the extra few inches. 265 was good depth wise tho, so fortunately I'm not that far away from what my max was with a questionable depth. Probably going to back off the weight a bit until I can get comfortable hitting lower depth tho.
Body weight: 162.4 lbs Total time: About 1 hr 45 mins
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Post by metaldrummer on Oct 28, 2023 0:29:09 GMT -5
October 27th 2023DislocatesBenchBar x 8 75 x 7 105 x 5 135 x 5 165 x 3 185 x 2
OHP
Bar x 8 75 x 6 95 x 4 115 x 3 125 x 1 105 x 6
Leg Extensions
85 x 8 85 x 8 85 x 8
Squats(Low box for depth gauge.) 75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 250 x 1 265 x 1 205 x 5 135 x 5 (Paused at bottom, loose belt.)
Pull-ups
Bw x 4 + 1 (Apparently I still suck at pull-ups.)
DB Cheat Curls
Bar x 8 (Warmup) 45 x 5 right, x 4 + 1 left
Reg. DB Curls
40's x 5 35's x 7
DB Tricep Extensions
30 x 10 right, x 10 left
Hamstring Curls using Leg Extension Machine
85 x 8 115 x 4 (Just seeing how this feels on my knees.)
More dislocatesFirst day back after my 10 day deload in which I did literally nothing lol. I decided to split bench and OHP. I was hoping maybe things would feel "better" but everything felt pretty much the same, and squats felt fkn heavy. Tbph joints still feel more or less beat up even after 10 days off, so I sort of feel like the deload was a bit of a waste. I know it was probably good for the CNS tho. Currently the knee isn't bothering me too much so maybe that's all I can hope for. Body weight: 162.6 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Oct 31, 2023 0:38:09 GMT -5
October 30th 2023DislocatesBenchBar x 8 75 x 7 105 x 5 135 x 5 165 x 4 Pin Press from Chest
185 x 2 175 x 2 175 x 2
Reg. Bench (AMRAP, paused.)
135 x 8 (8rm lol. Probably could've gotten a few more but form would've started breaking.)
Skullcrushers
85 x 5 75 x 7 (This was to failure.)
DB Tricep Extensions
30 x 9 right, x 8 + 1 left
Squats (Low box for depth gauge.) 75 x 7 105 x 5 135 x 5 175 x 4 205 x 2 205 x 2 195 x 4 135 x 6 (Paused)
Hamstring Curls
135 x 5 155 x 6 175 x 4 + 135 x 4
Leg Extensions
85 x 6? 115 x 8 115 x 8
DB Cheat Curls45 x 7 right, x 6 + 1 left (Rep max for both arms.)
Reg. DB Curls40's x 6 + 2 More dislocates
Holy Shoot this was not a good squat day. My legs were NOT recovered from Friday. Last time I'm taking 10 goddamn days off.
Body weight: 164 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Nov 1, 2023 23:40:08 GMT -5
November 1st 2023DislocatesSquats(Low box for depth gauge.) 75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 250 x 1 260 x 1 205 x 4 135 x 4 (Paused at bottom, loose belt.)
Rack Pulls (From just bellow knees.)
135 x 5 double overhand
185 x 5? double overhand (Forgot how many lol.) 225 x 4 double overhand 255 x 1 double overhand, x 1 left over, right under 275 x 2 left over, right under 295 x 2 right over, left under 315 x 1 right over, left under 325 x 1 right over, left under 225 x 4 double overhand 135 x 5 double overhand
Hamstring Curls115 x 8
Leg Extensions
115 x 8
More dislocates
I'm ok with this session. I wouldn't normally do deadlifts and squats the same day which is why I decided to do rack pulls to take some of the legs out.
Body weight: 165.2 lbs Total time: About 1 hr 30 mins
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Post by metaldrummer on Nov 3, 2023 23:56:21 GMT -5
November 3rd 2023Dislocates
OHP
Bar x 8 75 x 6 95 x 5 115 x 3 115 x 3 115 x 3 105 x 5
DB Shoulder Press
55 x 4 55 x 4
Squats(Low box for depth gauge.) 75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 225 x 3 225 x 3 195 x 5 135 x 5 + 3 paused (Messing around with stance.)
More dislocates
Apparently today was trips day. Idk, went ok. Also 3rd time squatting this week, so I'm sticking with the everything in 3's theme. Except dumbell shoulder press. Those were 4's. Time to rest for at least 2 days.
Body weight: 165.2 lbs Total time: About 1 hr 30 mins
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Post by metaldrummer on Nov 7, 2023 0:55:30 GMT -5
November 6th 2023 DislocatesBenchBar x 8 75 x 7 105 x 5 135 x 5 165 x 3 185 x 1 195 x 1 160 x 4 + 2 paused
V-Bar Push-downs
130 x 4 (To see what it felt like/warm up.) 150 x 8 170 x 6 (PR? lol)
DB Tricep Extensions
35 x 7 right, x 5 + 2 left
30 x 10 right, x 9 + 1 left
Box Squats(Paused with 10lb bumper plate on box unless noted.) 75 x 7 105 x 5 135 x 5 175 x 3 195 x 3 205 x 3 205 x 3 205 x 3 195 x 3 185 x 3 185 x 5 (Tng, no plate.)
135 x 5 (No plate, no belt. Paused at bottom.)
DB Cheat Curls
50 x 5 right, x 4 + 1 left
Reg. DB Curls
40's x 7
Leg Extensions115 x 8 Hamstring Curls
115 x 8
More dislocatesOk session I guess other than everything feeling a bit more like a grind than a dynamic effort which is why I dropped the weight for squats slightly. Also for some reason my left elbow is starting to feel a bit tendonitisy. Body weight: 164.2 lbs Total time: About 1 hr 45 mins
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Post by metaldrummer on Nov 9, 2023 0:31:17 GMT -5
November 8th 2023Foam rolling and dislocatesBox Squats(Paused, low box.) 75 x 7 100 x 5 135 x 5 155 x 3 175 x 3 200 x 3 (Tight belt from here.)
200 x 3 195 x 3 185 x 3 185 x 3 (Looser belt.)
155 x 5 (Looser belt.)
Leg Extensions115 x 8 155 x 8 155 x 8
Hamstring Curls115 x 8 175 x 6 175 x 5? + 155 x 3
More dislocates and foam rolling
Depth correction day on the low box without a bumper plate and full pause/sit. Was thinking of working up to a max on regular squats today but I decided to work on depth instead, so apparently sometimes I CAN control my ego .
Body weight: 164 lbs
Total time: About 1 hr 10 mins
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Post by metaldrummer on Nov 11, 2023 1:02:27 GMT -5
November 10th 2023 Dislocates and foam rolling back/hamsOHPBar x 8 75 x 6 95 x 4 115 x 2 130 x 1 (Good solid rep.) 115 x 3 115 x 3 DB Shoulder Press
60's x 2 (Still a bit much after regular OHP. lol)
55 x 4 1/2 (Idk what happened here. lol)
55 x 3
Box Squats(Low box, TNG.) 75 x 7 105 x 5 135 x 4 175 x 3 205 x 3 225 x 4 (Current 4rm?) 225 x 3 225 x 2 + 1
Rack Pulls (Just below knee.)
135 x 5 snatch grip 185 x 4 snatch grip 225 x 3 double overhand 255 x 1 double overhand 280 x 2 left over, right under 315 x 1 right over, left under 335 x 1 right over, left under 345 x 1 right over, left under (Current PR for deads/rack pulls. Not sure if I could pull this from the floor or not yet.)
225 x 4 double overhand
More dislocates and foam rollingI would classify this as a "good" session. Next week I think I'm going to drop squats down to Monday and Wednesday, then see where I'm at on regular deads Friday if all goes according to plan. Body weight: 164.4 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Nov 14, 2023 0:55:27 GMT -5
November 13th 2023 Dislocates and foam rolling back/hamsBenchBar x 8 75 x 7 105 x 5 135 x 5 165 x 3 (Paused) 185 x 2 200 x 1 (Current 1rm) 165 x 4 1/2 + 1 (Paused, AMRAP. Failed the 5th rep and then pressed it off the safeties to re-rack. lol)
Skullcrushers (Inside grip)
80 x 8 80 x 7 + 4 close grip presses
DB Tricep Extensions35 x 4 right, x 4 left (Tris were pretty much gone at this point. lol) 30 x 8 right, x 7 + 1 left
Box Squats
(Paused)
Bar x 8 75 x 7 105 x 5 135 x 5 175 x 3 195 x 3 (Tight belt from here.)
205 x 3 205 x 3 205 x 3 205 x 3 205 x 3 185 x 4 135 x 5 (Slight rock back, loose belt.)
Bar x 4
DB Curls
40's x 6
More dislocates and foam rollingNot a bad session. I used 5-10lbs more on my box squats than last week and hit a new current 1rm for bench so I guess I can't complain. lol Body weight: 164.6 lbs Total time: About 1 hr 40 mins
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Post by metaldrummer on Nov 15, 2023 23:46:58 GMT -5
October 15th 2023
Dislocates and foam rolling back/hams
Squats (Low box for depth gauge.)
Bar x 6 75 x 6 105 x 5 135 x 4 175 x 3 225 x 3 225 x 3 225 x 3 205 x 4 155 x 5 (Paused, loose belt.)
Dislocates and more foam rolling
Nice little squat workout. I think I judged this pretty well backing off the volume slightly and increasing weight. I'll be curious to see if my squatting 3 times a week pays off. I have a few things in mind as far as upping the weight and maybe finding a max next week. We'll see. lol
Body weight: 165.2 lbs Total time: About 45 mins
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Post by metaldrummer on Nov 18, 2023 1:01:09 GMT -5
November 17th 2023Dislocates and foam rolling back/hamsOHPBar x 8 75 x 6 95 x 4 110 x 3 120 x 3 (Current 3rm?) 120 x 3 115 x 3
DB Shoulder Press
60 x 0 (Yeah that's not happening after standing OHP.) 55 x 3 (Bleh) 50 x 5
Box Squats(Low box, TNG.)
Bar x 6 (To stretch.)
75 x 5 105 x 5 135 x 5 175 x 3 205 x 3 225 x 4 225 x 3 + 1 185 x 4 (No box.)
Deadlifts
225 x 3 left over, right under
275 x 2 right over, left under
300 x 1 right over, left under
325 x 0 (fudge. Broke off the ground to knee level but stalled.)
225 x 6 left over, right under
Hamstring Curls
155 x 8
More dislocates and foam rollingNot really sure what to make of this session. Increasing my 3rm in OHP I guess was an improvement. Deads didn't go as well but then again it was after 3 or 4 working sets of squats so, meh. Body weight: 164 lbs
Total time: About 2 hrs
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Post by metaldrummer on Nov 21, 2023 0:54:31 GMT -5
November 20th 2023 Dislocates BenchBar x 8 75 x 6 105 x 5 135 x 4 175 x 3 175 x 3 175 x 2 + 2 (Failed the third rep somehow so rested a minute or less then got two more.)
Tricep Push-downs
160 x 8 170 x 7 160 x 6 SquatsBar x 6 75 x 6 105 x 5 135 x 5 175 x 3 205 x 3 205 x 3 205 x 3 155 x 5 (Paused at bottom.)
DB Cheat Curls
50 x 5 right, x 4 + 1 left
DB Tricep Extensions
35's x 7 right, x 6 + 1 left (PR's for this exercise I think.)
30's x 10 right, x 10 left
Reg. DB Curls45's x 3 (Too heavy after cheat curls and everything else. lol) 40's x 6 40's x 4 Bar x 8 More dislocates and foam rollingI judged this session about right. I wanted to go easier on squats until Wednesday and hit triples for working sets of bench since I hit a new 1rm last week. Body weight: 166.4 lbs Total time: About 1 hr 35 mins
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Post by metaldrummer on Nov 23, 2023 8:18:27 GMT -5
November 22nd 2023 Dislocates and foam rolling back/hamsOHPBar x 8 75 x 5 95 x 4 115 x 3 115 x 3 110 x 5 DB Shoulder Press55's x 4 SquatsBar x 6 75 x 5 105 x 4 135 x 4 175 x 3 205 x 2 225 x 1 255 x 1 275 x 1 275 x 1 275 x 1 155 x 5
Pull-ups
BW x 4 + 1 (Apparently I still suck at these. Probably cuz nothing's ever fresh. lol)
DB Rows
70 x 6 70 x 6
DB Shrugs
65's x 10
More dislocates and foam rollingI wouldn't have usually done more OHP yet but the gym is closed Thursday and Friday for turkey day. Happy for now to get a new squat max with 10lbs more and better form, so apparently squatting 3x per week has in fact paid off. Now 4 days off to hopefully start sort of fresh Monday and maybe go back to squatting twice a week so I can also focus on other things. Body weight: 166 lbs Total time: About 1 hr 35 mins
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Post by metaldrummer on Nov 28, 2023 1:11:07 GMT -5
November 27th 2023DislocatesBenchBar x 8 75 x 6 105 x 5 135 x 5 165 x 3 185 x 1 (Paused) 205 x 0 (Blah. Broke off chest.) 175 x 3 165 x 4
Skullcrushers
80 x 8 80 x 7 (Stopped before failure here.)
SquatsBar x 6 75 x 6 105 x 5 135 x 4 175 x 3 205 x 3 225 x 5 (New 5rm) 250 x 3 (New 3rm with good depth.) 250 x 2 205 x 6 (AMRAP) 175 x 7 (AMRAP)
Hamstring Curls
155 x 8 175 x 7
Leg Extensions
155 x 8 135 x 7
More dislocates and foam rollingI guess I got greedy on bench. Thought about trying for 205 again but decided to drop it down and get some more volume instead. Squats went well tho with 2 new rep maxes. I finally feel like my legs are getting stronger.
Body weight: 165.4 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Nov 30, 2023 0:04:36 GMT -5
November 29th 2023Dislocates Box Squats(Low box)
Bar x 6 75 x 5 105 x 5 135 x 5 175 x 3 205 x 3 210 x 3 210 x 3 210 x 3 210 x 3 210 x 3 185 x 3 135 x 4 (Paused 1-2 seconds at bottom.)
Bar x 4 (Paused to stretch at bottom.)
DB Cheat Curls
50 x 5 right, x 4 + 1 left 45 x 7 right, x 5 + 2 left
Reg. DB Curls
40's x 6 (Negative on last rep.) Bar x 8 More dislocates and foam rollingThis went well, I added 5 more pounds to the most I've gone up to for working sets of DE box squats. I decided to do some biceps also so I didn't have to worry about doing them Friday. Body weight: 165.8 lbs Total time: About 1 hr 5 mins total, 40 mins or so for squats
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Post by metaldrummer on Dec 2, 2023 0:59:08 GMT -5
December 1st 2023Dislocates and foam rolling back/hamsOHPBar x 8 75 x 5 95 x 4 115 x 3 135 x 1 (New 1rm)
140 x 1 (New 1rm again. lol)
115 x 5 (New 5rm?)
DB Shoulder Press55's x 5 (New 5rm?) 55's x 4 + 3
Deadlifts
135 x 5 snatch grip 185 x 4 snatch grip 225 x 3 reg. overhand 255 x 1 reg. overhand 275 x 1 left over, right under 300 x 1 left over, right under 325 x 1 right over, left under 275 x 3 right over, left under 225 x 3 reg. double overhand + 6 left over, right under 135 x 5 snatch grip
Pull-ups
BW x 5 BW x 3 + 2 lol (Everything's fatigued at this point.)
DB Rows
70 x 6 70 x 6
DB Shrugs
65's x 10 60's x 10
More dislocates and foam rollingFinally got 325 clean on deads without really training them and a 140 OHP which is a 10lb increase. Wish every session could go this well. lol Body weight: 164.8 lbs Total time: About 1 hr 45 mins
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Post by metaldrummer on Dec 5, 2023 0:47:35 GMT -5
December 4th 2023DislocatesBenchBar x 8 75 x 7 105 x 5 135 x 4 165 x 3 185 x 3 (New 3rm) 175 x 3 175 x 3 175 x 3 (Missed the last rep last time.)
Skullcrushers
85 x 6 80 x 7
SquatsBar x 6 75 x 5 105 x 5 135 x 4 175 x 3 205 x 3 225 x 5 225 x 5 225 x 5 185 x 8 (AMRAP, new 8rm.) Bar x 6
More dislocates and foam rollingAnother good session. I pushed squats probably harder than I should've after hitting a new deadlift max Friday, but oh well lol. I had to get a 3rd set of 5 with 225. After 185 for 8 reps I was about a 7 on the breathing scale and starting to get a little bit of headache so I called it there. lol Not sure if I'm going to squat again Wednesday or wait til Friday since my lower back is a bit fried. If I squat Wednesday it'll be a lighter day. Body weight: 166.6 lbs (666 motherfucker) Total time: About 1 hr 30 mins
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Post by metaldrummer on Dec 9, 2023 21:08:42 GMT -5
December 9th 2023Dislocates OHPBar x 8 75 x 5 95 x 4 120 x 3 120 x 3 120 x 3 110 x 5
SquatsBar x 6 75 x 5 105 x 5 135 x 4 175 x 3 210 x 2 230 x 2 250 x 3 250 x 3 (New rep max for second set of this weight.)
265 x 2 (New 2rm)
245 x 3 185 x 5 Bar x 6
DB Cheat Curls
50 x 4 right, x 4 left 45 x 5 right, x 4 + 1 left
Reg. DB Curls
40's x 5 negative on last rep
Pull-ups
BW x 4 + 2
DB Tricep Extensions
30 x 8 right, x 8 left
More dislocates and foam rollingNot too bad considering I was running a fever a day or two ago and have bronchitis. lol This session was also about 5 hrs earlier than when I usually train since the gym closes early on Saturday. Either way I got pretty much everything done that I wanted to this week, it was just a day late. Body weight: 168 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Dec 12, 2023 1:28:12 GMT -5
December 11th 2023DislocatesBenchBar x 8 65 x 7 95 x 5 120 x 4 150 x 3 170 x 2 (Paused)
190 x 1 (Quick pause) 205 x 0 (fudge... Sooo close.) 205 x 1 (Assisted. Spotter helped me a little too much but oh well.) 175 x 3 (Quick pauses)
V-bar Push-downs
140 x 5 180 x 5 180 x 6
DB Tricep Extensions
35 x 7 + 2 right, x 6 + 3 left 30 x 14 right, x 12 + 2 left (Rep PR)
Box Squats(Low box)
Bar x 6 75 x 5 105 x 5 135 x 4 175 x 3 205 x 3 215 x 3 (New 3rm for this exercise.)
225 x 3 (New 3rm for this exercise, again. lol)
225 x 3 185 x 4 (1-2 second pause.) Bar x 6
Reg. DB Curls
40's x 6 Bar x 10
Leg Extensions
135 x 8 155 x 11 + 5
Supersetted with...
Hamstring Curls
155 x 8 195 x 5 + 155 x 5
More dislocates and foam rollingGood session besides failing at 205 again on bench. I got it well off the chest but I couldn't get through the sticking point. I probably shouldn't have gone for a max today since I'm still sick and did OHP a day ago, but whatever. lol I think I'll have it within a week or so. Squats went well, and 225 is the most I've done off the low box since I started training again. I think I had done 225 x 3 for a set of box squats a while back, but it would've been too high because I was putting a 15lb bumper plate on the box.
Body weight: 167.8 lbs Total time: About 2 hrs
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