PL to be the Bomb, Curls to Fuk your Mom.

[Entkommen115]

Srsly, your mom probably thinks I am hot.

Lower

Front Squats
warm ups
9 sets of 5 with 170
1 set of 10 with 170
^^60 seconds or less between sets

Front Squat Split Squats
135 x 5 per leg
3 sets of 5 with 175 per leg

Hypers
BW x 15
3 sets of 12 with BW + 25
BW x 15

Leg Curls
some

[Entkommen115]

Upper

Pull-ups
BW x 35

Incline Bench
warm ups
9 sets of 5 with 170
1 set of 19 with 170
^^60 seconds between sets

Weighted Pull-ups
BW + 25 x 35

Incline DB Bench
100's x 10
100's x 10
90's x 10
80's x 10
70's x 10

Incline DB Curls
20's x 25
20's x 15
20's x 10
15's x 20

[Entkommen115]

Lower

Front Squats
warm ups
185 x 5
3 sets of 5 with 200

Deadlifts
warm ups
10 sets of 5 with 275
^^60 seconds between sets

SLDL's
225 x 3
250 x 3
280 x 6

Hypers
BW x 20
BW + 45 x 15
BW + 45 x 15

[HorrorFilm]

I already miss your musk

[Entkommen115]

I already miss your musk

We can still be post buddies with benefits

Upper

Overhead Press
warm ups
5 sets of 10 with 115

Concentration Curls
3 sets of 25 with 25's per arm

CGBP
warm ups
225 x 5 <--- supposed to be 3, whoops.
250 x 3
285 x 4
315 x 1

Reverse DB Curls
4 sets of 25 with 25's

DB Military
40's x 20
35's x 20
30's x 25

DB Laterals
3 sets of 15 with 20's

Left shoulder felt wonky all day before lifting. Not a bad day considering.

[Entkommen115]

Lower

Leg Curls
4 sets to warm up the wheels

Front Squats
warm ups
9 sets of 3 with 195
1 set of 15 with 195
^^60 seconds between sets

Front Squat Split Squats
135 x 5 per leg
175 x 5 per leg
155 x 5 per leg
135 x 12 per leg

Hypers
BW x 100

[Entkommen115]

Upper

Pull-ups
BW x 40

Incline Bench
warm ups
9 sets of 3 with 195
1 set of 15 with 195
^^60-75 seconds between sets

Lat Pulldowns
200 x 16
200 x 9
180 x 10
160 x 12
140 x 10

Incline DB Bench
100's x 12
100's x 10
90's x 10
80's x 10
70's x 15

Incline DB Curls
20's x 25
20's x 15
20's x 12
15's x 20
15's x 15
15's x 12

Alcohol fueled workout

[dtaps24]

Neat you have a journal

[Entkommen115]

Neat you have a journal

Yeah, it's coming along about as well as your deadlift form <3

Deadlift
warm ups
9 sets of 3 with 300
1 set of 10 with 300
^^75 seconds between sets

SLDL's
205 x 5
230 x 5
265 x 8
205 x 12 <-- elevated

Hypers
BW x 75

Low back had a heartbeat

[Entkommen115]

Upper

Overhead
warm ups
3 sets of 10 with 125

DB Preacher Curls
25's x 30
3 sets of 20 with 25's

CGBP
warm ups
205 x 5
235 x 5
265 x 8
205 x 18

Reverse DB Curls
2 sets of 25 with 25's
1 set of 15 with 30's
Barbell x 20

DB Military
50's x 15
45's x 15
40's x 15

DB Laterals
3 sets of 15 with 20's
15's x 30
10's x 40

Today was my right shoulders turn to be an assface.

[Entkommen115]

Lower

Front Squats
warm ups
215 x 15
195 x 10
175 x 10
135 x 15

Hypers
BW x 100

Rear Delt Raises
3 sets of 50 with 10's

Leg Curls
3 sets of 10 with random weight

[Entkommen115]

Upper

Pull-ups
BW x 70

Incline Bench Press
warm ups
215 x 14
195 x 10
175 x 10
135 x 20

Lat-Pulldowns
5 sets of 8 with 180
^1 min between sets

DB Floor Presses
4 sets of 15 with 70's

Incline Curls
25's x 20
25's x 10
25's x 10
20's x 10
20's x 10

[Entkommen115]

Lower

Front Squats
warm ups
185 x 5
205 x 5
225 x 5
245 x 5

Deadlifts
warm ups
3 sets of 1 with 315
335 x 10
3 sets of 1 with 365

SLDL's
230 x 5
265 x 3
295 x 7

Hypers
BW x 100

Drank too much, ate and slept too little = **** workout.

[Entkommen115]

Upper

Overhead
warm ups
145 x 12

Top End Hammer Curls
30's x 20
30's x 15
30's x 15

CGBP
warm ups
235 x 5
265 x 3
300 x 4
2 sets of 3 with 240 <-- paws'd

Top End Hammer Curls
2 sets of 15 with 20's

DB Military
55's x 15
50's x 15
45's x 15

DB Laterals
3 sets of 15 with 20's

[Entkommen115]

Lower

Front Squat
warm ups
7 sets of 5 with 190
1 set of 10 with 190
^^75 seconds between sets

Front Squat Split Squats
135 x 5 per leg
3 sets of 5 with 185 per leg

Hypers
BW x 15
3 sets of 12 with BW + 45

Rear Delt Raises
3 sets of 50 with 10's

[Entkommen115]

Upper

Pull-ups
BW x 45

Incline Bench
warm ups
7 sets of 5 with 190
1 set of 12 with 190
^^75 seconds between sets

Lat Pulldowns
5 sets of 8 with 190
^^1 min between sets

DB Incline
100's x 14
100's x 10
90's x 10
80's x 10
70's x 13

DB Incline Curls
8 sets of 10 with 20's
^1 min between sets

[Entkommen115]

Lower

Front Squats
warm ups
205 x 3
225 x 3
245 x 3
265 x 3

Deadlifts
warm ups
8 sets of 5 with 295
^^^75-90 seconds between sets

SLDL's
225 x 5
255 x 5
285 x 5

Hypers
BW x 15
BW + 25 x 25
BW + 25 x 18
BW + 25 x 15

[Entkommen115]

Upper

Overhead
warm ups
4 sets of 8 with 125
1 set of 10 with 125

DB Preacher Curls
2 sets of 12 with 25's
2 sets of 10 with 30's
^^little to no rest between sets

CGBP
warm ups
225 x 3
255 x 5
285 x 6
Paused Bench: 2 sets of 5 with 230 (60 seconds between sets)

DB Preacher Curls
2 sets of 8 with 35's
1 set of 8 with 30's
1 set o 10 with 20's
^^Little to no rest between sets

DB Overhead
60's x 15
55's x 15
50's x 15

Lateral Raises
3 sets of 15 with 15's

[Entkommen115]

Upper

Pull-ups
BW x 50

Incline Bench
warm ups
7 sets of 3 with 215
1 set of 10 with 215
^^75 seconds between sets

Lat Pulldowns
5 sets of 8 with 200
^^60-75 seconds between sets

Incline DB Bench
105's x 10
105's x 10
105's x 8
90's x 10
70's x 15

Rear Delt Raises
3 sets of 50 with 10's

deload for a few days. bbl.

[Entkommen115]

I'm back you whores

Lower


Front Squats
warm ups
185 x 5
205 x 5
225 x 5

Deadlifts
warm ups
7 sets of 3 with 330
1 set of 8 with 330
^^60-90 seconds between sets

SLDL's
205 x 5
240 x 5
275 x 5
Deficit SLDL's: 205 x 15

Hypers
BW x 50

[Entkommen115]

Upper

Overhead Press
warm ups
140 x 8
140 x 8
140 x 10 or 11 I lost count o well ur mom still wants to **** me

Incline Curls
20's x 20
25's x 15
30's x 15
35's x 10

CGBP
warm ups
205 x 5
240 x 5
270 x 8
205 x 18

BB Curls
Bar x 30
Bar x 30
Bar x 30
Bar x 20

DB Military
65's x 12
60's x 12
50's x 12

DB Upright Rows
3 sets of 12-15 reps with 30's

[Entkommen115]

Lower

Front Squats
warm ups
7 sets of 3 with 215
1 set of 11 with 215
^^75 seconds between sets

Front Squat Split Squats
135 x 5 per leg
185 x 5 per leg
185 x 5 per leg
185 x 5 per leg

Hypers
BW x 15
3 sets of 15 with BW + 25

Hanging Leg Raises
BW x 20
BW x 20
BW x 15
BW x 15

Lying Leg Curls
Half stack x 20
Half stack x 15
Half stack x 10

[Entkommen115]

Upper

Pull-ups
BW x 65

Incline Bench Press
warm ups
225 x 2
245 x 1
255 x 1
235 x 8 (RP) x3 (RP) x 3

Lat Pulldowns
5 sets of 8 with 210
^^75 seconds between sets

Incline DB Bench
105's x 12
105's x 10
105's x 8
80's x 12
70's x 15

DB Preacher Curls
50 total reps with 20's
25 total reps with 15's

[Entkommen115]

Lower

Front Squats
warm ups
5 x 5 with 185
^^60 seconds between sets

Deadlifts
warm ups
365 x 10

SLDL's
240 x 5
275 x 3
305 x 4

Single Leg Press
4 sets of 10 per leg

Hypers
BW x 15
2 sets of 15 with BW + 35

Hanging Leg Raises
BW x 25
BW x 20
BW x 15

[Entkommen115]

Upper

Overhead Press
warm ups
135 x 3
155 x 1
175 x 1
155 x 10

Incline Curls
2 sets of 25 with 20's
2 sets of 20 with 20's

CGBP
warm ups
240 x 5
275 x 3
305 x 4ish <-- spotter put his hands there on the 4th one and said he didn't help, soooooooo you know how that goes.
2 sets of 3 with 245
^^every rep paused, 60 seconds between reps

BB Curls
3 sets of 30 with Bar
1 set of 20 with Bar

DB Military
70's x 15
55's x 15
55's x 12

Rear Delt Raises
3 sets of 50 with 10's

[Entkommen115]

Lower

Front Squats
warm ups
235 x 11

Front Squat Split Squats
135 x 5 per leg
185 x 5 per leg
185 x 5 per leg
185 x 10 per leg

Leg Press
2 plates x 20
3 plates x 20
4 plates x 20 (RP) x 10

Hypers
BW x 15
BW + 25 x 25
BW + 25 x 20
BW + 25 x 15

Hanging Leg Raises
BW x 25
BW x 20
BW x 15
BW x 15

Back felt like **** today.

[Entkommen115]

Upper

Pull-ups
BW x 69 (srs)

Incline Bench Press
warm ups
5 sets of 5 with 210
1 set of 10 with 210
^^120 seconds between sets

Lat Pulldowns
6 x 6 with 220
1 x 10 with 170
^60 seconds between sets

Incline DB Bench
105's x 12
105's x 8
105's x 8
3 sets of 10 with 70's <-- 60 seconds between sets

Incline Curls
5 sets of 15 with 20's
^^60 seconds between sets

[Entkommen115]

Lower

Front Squats
warm ups
5 sets of 5 with 185
^^60 seconds between sets

Deadlifts
warm ups
6 sets of 5 with 325

SLDL's
225 x 3
265 x 3
295 x 5

Leg Press
3 sets of 10 with 2 plates per leg
1 set of 20 with 4 plates

Hypers
BW x 15
3 sets of 15 with BW +35

Hanging Leg Raises
BW x 25
BW x 20
BW x 20

back still feels ****ty

[Entkommen115]

Upper

Overhead Press
warm ups
5 sets of 5 with 145
1 set of 8 with 145

EZ Bar Curls
65 x 80

CGBP
warm ups
225 x 3
260 x 3
290 x 5
2 sets of 3 with 235 <--60 seconds between sets

DB Hammer Curls
40's x 50 per arm

Face Pulls with Pushdown Bar
100 total reps

[Entkommen115]

Upper

Pull-ups
BW x 56

Incline Bench Press
warm ups
3 sets of 5 with 235
1 set of 7 with 235

Lat Pulldowns
200 x 15
190 x 10
180 x 10
2 sets of 10 with 150
2 set of 10 with 130

Incline DB Bench
105's x 10
95's x 12
85's x 12
75's x 12
65's x 15

Cable Rows to Chest
4 sets of 12 x with random weight