I become Death, destroyer of worlds.

[swolegantor]

So. A lot has happened. I stopped lifting for about six years, got into some silly things. I got out of the hospital two months ago and waddled over into a gym. At the start of August I was about 290, couldn't bench 185, couldn't Squat 200, was pretty much a pathetic nearly dead sack of ****. Now I am down to 255, and only mostly a pathetic sack of ****.
I figure now I should start tracking my **** again. Maybe I'll unsuck myself. I am not nearly as banged up as I was years ago so that is a plus.

Saturday October 1st 2016

Closegrip Bench
Barx?
95x?
135x10
155x10
185x10
225x10+1+5 (rest pause)
205x10-DS (dropset)
185x10-DS
135xAbajillion-DS

Standing Military Presserino
95x15
115x12
135x12
115x12
95x15

Ezbar Tricep Extensions
50x15
70x15
90xWhat the **** my Elbow, ow why does this hurt so much. I have some pretty savage tendinitos from all the jerking off I have been doing.

Rope Pushdowns
Who cares?xStaring at my pump in the mirror.

October 2nd 2016

Squats
Barx12312312312312312
135x15ish
185x10
225x10
275x10
315x3
335x6
275x10

Barbell Rows- Did these really loose from the floor each rep.
135x5
185x5
225x5
275x5
305x5
275x5
225x5

Db rows
120x25 (each arm)

Bunch of random arm ****/Facepulls etc.

[swolegantor]

October 3rd 2016

Bottom up close grip bench (pins about 1/2" from my chest.)
185x3
205x3
225x3
250x3
275x1x8

I was going to do some lockouts after, but on my third rep of 315 I felt a twinge in my left pec (Which is the reason I only do close grip) so I noped the **** out.

Incline Neutral grip DB press

60x15
70x12
80x10
60x20

Rolling Db extensions
30x15
40x12x2
30xfailure (no idea)

Rope Pushdowns (all dropset)
100x20
80x20
70x20
60x20
50x20
40x20

Kinda of pissed about my pec, but meh. Just need to be more careful I guess.

[swolegantor]

October 4th 2016

Conventional Deads
I am not sure of my sets to be honest. I worked up to 405 then did around 20 singles at 315, I am being super duper ultra careful with deadlifts, I never pulled from the floor really ever back when I was training years ago so this is a pretty big pinky toe in the water thing.

Barbell Row
225x10-12x3

Db Shrugs
80x25
100x20
70x30

Preacher curls- used a machine. My wrists are ****ed and I can barely do any weight.



Wednesday October 5th 2016

Close grip bench-

Was a bit apprehensive with doing this since I strained my pec the other day, but I decided to take a nice long time warming up to see what would happen.

BarxWhothe****knows
95x20
135x10
155x10
195x10
235x6- I had a good 4-5 left in me, but I started to feel like my chest would pop if I went another second with the weight in my hands so I ditched it. Oh well.

Bottom up seated shoulder press- done from my sticking point which is about a fist off my chest.

155x3
185x3
205x3
185x3x5

Paused closegrip floor press- really close grip, really long pauses.
135x3
185x3
205x3x10

Rope pushdowns- worked down the stack to get a swole ass bro pump going.

Kinda mad about my pec but whatever. Strength is coming back pretty fast on bench, so Ill take it for what it is.

[swolegantor]

October 6th 2016


Hips are really starting to become bothersome, most likely going to deload next week. I have been going hard since the start of August, body needs a break.

Squats
135x10
185x10
225x5
250x5
275x5
315x7- Hips were on fire so I stopped
225x15- This actually felt really good. I am going to start incoporating more high rep **** in, everything felt better afterwards

Hang powercleans
135x5
185x5
205x3-3 (Cluster sets, so about 15 seconds between each rep, to re setup etc)

Chest supported Row
2 platesx10
3 platesx10
4 platesx8
3 platesx10x3

Afterwards I did a bunch of unmentionable curl stuff, really now clue. Just trying to get my wrist to not hurt so much.

Facepulls (dropsets0
150x25
100x25
85x25
70x25
60x25

[swolegantor]

October 7th 2016

Really great day. My bench seems to be taking off all of the sudden, despite the strained pec. I feel like I should be back to my old strength levels in no time.

Closegrip Floorpress
135x5
185x5
225x5
250x3
275x1x5
250x3x3 (3 second pause at bottom)
225x5 (paused again)

Regular grip bench- First time doing these since I strained my pec a bit over a month ago. For reference, when that happened I was only able to get off 3 reps at 235.
135x10
185x10
225x10x3- I couldn't believe how easy this was, didn't feel any pain. Probably had 3-4 reps left in the tank after each set. Didn't want to push it however, still quite happy overall.

Afterwards I tried some tricep floor deads, elbow still hurting like a mother ****er so I ditched it.

Rope Pushdowns

150x20 Dropset
100x25

120x25 Dropset
85x20

100x25 Dropset
70x20 Dropset
50x20


Very happy.

[swolegantor]

October 9th 2016

Deadlifts
135x10
185x10
225x10
275x5
315x5
365x1x10-12 I lose count of ****. Still just working on form.

Pull ups. ****ing blew me away that I could do these at all. I tried one for ****s and giggles and what do you know, I am not that pathetic. I did about 25-30 in total, over a bunch of sets. What blows me away is that I weighed myself right after and I am actually up to 272 from Canadian thanksgiving powerbloat. It will be interesting to see how many I can bang off once the water retention and 40 pounds of impacted feces leaves my system.

Upper back circuit
Facepulls-Seated Db Cleans-Reverse pec dec- Static band pull apart. 3 rounds with no break. Low weight 15-20 reps of each.

Db Curls.
A few sets of 12-15 with 20-40 pounds, who cares.

October 10th 2016.

Close grip bench- When I started my pec/shoulders were killing me, was kinda worried I would have to ditch my AMRAP again today. So I tried to do a lot of shoulder/mobility **** and basically prayed.

barx50
135x10
155x10
185x10
205x10
pretty much done in one continous go to keep the blood flowing and get everything nice and loose
235x10+3+3
205x5 (Ds)
185x10(Ds)

Super happy with this. Wasn't fully to failure, probably had 1-2 reps in the tank. Didn't feel to bad. And its progress. So I am definitely stoked.

Nuetral grip Db incline press
60x12-15x3- Did these with a bit of an exaggerated ROM/Pause. Need to work on my balance/db's in general.

Rolling Tricep Db extension
25x12
35x12
40x12

Rope Pushdown (all dropsets, straight into them from my extensions)
150x15
100x15
75x15
50x30
25x60

Things are looking good.

[swolegantor]

Tuesday October 11th 2016

Decided to stay with the higher rep stuff on squats. I am really really really bad at them, definitely going to be a point of focus on my squat days for a little bit.

Squats
barx20
135x10
185x10
225x5
275x15- Totally gassed me at this point, took about 5 minutes to catch my breath. Not cool.

Barbell Rows
135x10
185x10
225x10
245x10x3

Db Shrugs
70x30
100x30
80x30
All done in a continuous set.

One arm cable pulldowns- One giant set
150x12
100x12
75x12
50x12

Facepulls- One giant set
150x15
100x15
75x15
50x15

Not sure if it was 15 or 20 reps a set. I forget.

Db curls- Not sure of reps worked up the rack from 20 to 40 then back down to 15, just a bunch of reps each.