AJ's road to mass

[aj21]

Cardio: Stationary Bike

Level: 5-11

Total Time: 45 minutes

Another cardio day in the books, went at it pretty hard today rather than slow paced. Legs are sore like a muthah.

[aj21]

Energy was really high today, drank a ton of water throughout the day before my workout. Blah unfortunately every single exercise I did some guy "how much u got left?" "can we jump in with u" I swear they only show up when I have to do something important otherwise they won't even be at the gym.

Incline Barbell Bench Press *warmed up w/ 55, 85, 105, 125 (can we jump in with u?)

140 x 5 *PR
140 x 5 *PR (bit of a spot on the last rep, didn't even want it ugh)
140 x 3

Best I've ever done so far on the incline press, added another set, so will be going for 3 sets of 5, if I get that moving onto 145.

Overhand Grip Barbell Rows *warmed up w/ bar, 105, 125 (how much u have left with the bar?)

150 x 5 (+1)
150 x 5 (+2)
150 x 5 *extra set +5

Too easy, moving to 155.

Seated Barbell Military Press *warmed up w/ 95 (we jumpin in with u papa)

115 x 4 (+1)
115 x 3

Hammer Handle Lat Pulldowns

150 x 5
155 x 3 *stopped, didn't like my form so changed it to...

Row Handle Lat Pulldowns

165 x 5
165 x 5

Adding another set next week.

Hammer Strength Incline Press

2 plates + 25 + 2.5 x 5 (+1)
2 plates + 25 + 2.5 x 5 (+1)

Found my grove on them finally, could've had 6 reps on the 2nd set, adding a 5 plate next week.

Close Grip Flat Barbell Bench Press *warmed up w/ 85, 125

155 x 5 (+1)
155 x 4
155 x 4

Making sure my form is spot on and all reps are done smoothly before increasing weight.

EZ Bar Curls

25 plate x 6
25 plate x 6
25 plate x 6 (+2)
25 plate x 6 (+2)

Adding another set next week.

Rope Pushdowns

80 x 7
80 x 7
80 x 7
80 x 7
80 x 7
80 x 7 *extra set (+7)

Moving onto 85.

Long Handle Machine Flys

165 x 6 (+1)
165 x 6 (+1)
165 x 6 (+1)
170 x 4 (+5 pounds)

Great burn on my chest, adding another set w/ 165

Cable Rows *messed around with them to figure out what weight to use

140 x 6 *easy
160 x 6
160 x 8
180 x 4

Sticking to 160.

Machine Flys

165 x 5 (+5 pounds)
165 x 5 (+5 pounds)

Moving onto 170.

Other than the distractions from fat idiots who lift heavy ass weight, it was a really good workout.

[aj21]

Just like I said yesterday, on leg day, not a soul on earth bothers me at the gym. It's like a church inside the squat rack, so did more sets, took my time, etc, it was great. My little injury (I hope its little) has been clearing up the past few days, so today I decided to up the intensity.

Squats *warmed up w/ 85, 125, 145

175 x 8
175 x 8
185 x 5
195 x 5

I'm sticking with 185 for multiple sets before I increase the weight.

Stiff Legged Deadlifts

210 x 4 *my grip gave out I don't use straps
210 x 5 *PR (+1)
210 x 5 *PR (+1)
215 x 5 *PR for weight (2 plates finally) (+5 pounds)

Starting w/ 215 next week.

Seated Leg Curls

155 x 6 (+1)
155 x 5
155 x 5 *extra set (+1)
135 x 8 > 120 x 8 > 105 x 6

Moving to 160 next week.

Leg Extensions

120 x 12 (+6)
125 x 12 (+5 pounds)
135 x 8 (+15 pounds)
150 x 5 (+30 pounds)
135 x 8 > 120 x 8 > 105 x 10

Great MMC, now can go increase the reps and weight big time.

Standing Calve Raises

200 x 6
200 x 6
200 x 6 *extra set (+6)

Moving to 205 next week.

Seated Calve Raises

90 x 10
100 x 8

One of my better leg days, felt strong on many of the movements, the only critique I would have would be my grip giving out during that set of SLD. Once I get some straps that should solve that problem.

[50-Fifty]

Good squat numbers there getting up there. And for the SLDL I know what you mean, my grip always help me back, but I got some straps and its all good now.

[aj21]

Good squat numbers there getting up there. And for the SLDL I know what you mean, my grip always help me back, but I got some straps and its all good now.

Yeah man I can prob do a couple of more reps and slower, but even with a mixed grip eventually it starts to slip a little. Might get some versagrips.

[aj21]

Cardio: Stationary Bike

Level: 6 - 10 minutes
7 - 10 minutes
8 - 10 minutes
9- 10 minutes
10 - 5 minuts

Total Time: 45 minutes

Was sweating like a republican in obama's cabinet. Resting up and hitting it hard tomorrow.

[aj21]

Adjusted today's numbers from last week's numbers and deloaded on some things. Just focusing on high reps, not too many heavy movements save for a couple.

Incline Barbell Bench Press *warmed up w/ 55, 85 (2x), 105

125 x 8
125 x 8 (+1)
125 x 7

Flat Dumbbell Bench Press

60 x 9
60 x 8
60 x 6

Gotta work on my form much more than I thought.

Close Grip Flat Barbell Bench Press *warmed up w/ 55, 105

125 x 8
125 x 8 (+1)
125 x 6 (-1)

Avoided failure.

Seated Barbell Military Press

85 x 8
85 x 7
45 x 7

Nice change of pace compared to the heavier version.

Hammer Strength Incline Press

45 + 25 x 9
45 + 25 x 8
45 + 25 x 8
45 + 25 x 8
45 + 25 x 10 > 45 + 15 x 6 > 45 + 5 x 6 > 45 x 8

The lighter weight feels much better on my shoulders, great MMC.

Long Handle Machine Flys

135 x 10 (+2)
135 x 10 (+2)
135 x 9 (+1)
135 x 8

MMC is getting better here every week.

Tricep Pushdowns

100 x 10
100 x 10
100 x 10

Underhand Grip Tricep Pushdowns

70 x 12
70 x 12
70 x 12

Side Laterals

20 x 15
20 x 15
30 x 8

Had more in the tank than I thought, will utilize more drop sets next time.

[aj21]

Forgot to mention a couple of days ago I got a macro boost.

Protein: 205
Carbs: 375
Fat: 75

Total: 3000

Today had to go out and about so didn't have the normal pre workout routine. Despite this still had a sick workout, I'm loving dropsets on certain exercises, but hell today decided to throw em in in almost all of them haha.

Overhand Grip Barbell Rows *warmed up w/ bar, 55, 105 (2x)

135 x 10 (+2)
135 x 10 (+2)
135 x 10 (+2)
135 x 10 (+2)
135 x 8
175 x 3 *decided to test out my strength for fun, could've gotten more but my grip sucks.

Row Handle Lat Pulldowns

140 x 10
140 x 10
140 x 10
140 x 10 > 120 x 6 > 100 x 6

Cable Rows

120 x 12 (+2)
120 x 12 (+2)
120 x 12 (+2)

Alternating Hammer Strength High Rows

2 plates + 10 x 16
2 plates + 10 x 16
2 plates + 25 x 8
2 plates + 10 x 16

Preacher Curls

45 + 25 + 2.5 x 5
45 + 25 + 5 x 5
45 + 25 + 5 + 2.5 x 4
45 + 35 x 4 (+2.5 pounds)

Behind The Neck Hammer Handle Lat Pulldowns

110 x 10
110 x 10
110 x 10
110 x 10
110 x 10 > 100 x 8 > 85 x 8 > 70 x 8 > 60 x 10 > 50 x 10

Alternating Hammer Curls

35 x 12
35 x 12
35 x 12

Rope Curls

80 x 10
80 x 10
80 x 10
80 x 8 > 70 x 8 > 60 x 8 > 50 x 8 > 40 x 8 > 30 x 12

[aj21]

Weight: 164.8

Went up a pound from last week's weigh in.

Squats *warmed up w/ bar, 85 (2x)

115 x 14 (+2)
115 x 14 (+2)
115 x 14 (+2)
115 x 14 (+2)
125 x 8
145 x 8
125 x 10

Stiff Legged Deadlifts *elevated on a platform

105 x 10 (+2)
105 x 10 (+2)
105 x 10 (+2)
105 x 10 (+2)

Leg Extensions

105 x 14
105 x 14
105 x 14
135 x 8 > 120 x 6 > 105 x 6 > 95 x 7 > 85 x 7 > 70 x 8
120 x 8 > 105 x 8 > 95 x 8 > 85 x 8 > 70 x 10

Seated Leg Curls

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8 > 120 x 8 > 105 x 8 > 95 x 8

Standing Calve Raises

135 x 14 (+2)
135 x 12

Seated Calve Raises

45 plate x 9 (+1)
45 plate x 9 (+1)

This is starting to become my favorite day of the week, killed my legs. Might take tomorrow off instead of doing cardio, the extra rest should do me some good, especially after today.

[aj21]

Cardio: Stationary Bike HIT

Intervals: 2 at Levels 7-12
5 at Levels 8-14

Total Time: 45 minutes

Brutal, was a walking pile of sweat afterwards.

[aj21]

Not much sleep last night and hard day at work so felt crappy throughout the day. Once I got to the gym energy was all over the place, felt a surge, had one awesome work.

Incline Barbell Bench Press *warmed up w/ 55, 85, 105, 125

140 x 5
140 x 5 (+1) *PR with no spot

Moving to 145 next week.

Overhand Grip Barbell Rows *warmed up w/ bar, 105, 125

155 x 5 (+5 pounds)
155 x 5 (+5 pounds)
155 x 5 (+5 pounds)

Moving to 160 next week.

Seated Barbell Military Press *warmed up w/ 95 (2x)

115 x 5 (+1)
115 x 4 (+1)

Finally think I got this one figured out, should be getting 5 reps for both sets next week.

Row Handle Lat Pulldowns

165 x 5
165 x 5
165 x 4 *extra set (+4)

Getting 5 for 3 sets.

Hammer Handle Behind The Back Lat Pulldowns

120 x 8
120 x 8
120 x 8
140 x 6

Hammer Strength Incline Press

2 plates + 25 + 5 x 5 (+2.5 pounds)
2 plates + 25 + 5 x 5 (+2.5 pounds)

Adding a 2.5 next week.

Close Grip Flat Barbell Bench Press *warmed up w/ 85, 125 *PR on reps

155 x 5
155 x 5 (+1)
155 x 5 (+1)

Finally got all 5 for 3 sets, had even more in the tank felt strong on these for a change. Moving to 160 next week.

EZ Bar Curls

25 plate x 6
25 plate x 6
25 plate x 6
25 plate x 6
25 plate x 6 *extra set (+6)

Adding another set next week.

Cable Rows

140 x 8
140 x 8
140 x 8

Just going for more reps next week.

Long Handle Machine Flys

165 x 7 (+1)
165 x 7 (+1)
165 x 5

Great MMC, just going for more reps.

Rope Pushdowns

85 x 7 (+5 pounds)
85 x 7 (+5 pounds)
85 x 7 (+5 pounds)
85 x 7 > 50 x 10 (+5 pounds)
50 x 20

Adding another set next week.

Misc:

Side Laterals

15 x 20

Great session today, didn't feel like a weakling on presses for a change. I'm trying my best to give my chest the same MMC I have with my back.

[aj21]

It always seems to snow whenever I have a leg day, weird. Another lovely storm to walk home to. Energy was good today, getting more comfortable on higher weights with squats. I'm gonna get some straps soon enough, I want to perfect my form on SLDs but its hard when my grip gives out.

Squats *warmed up w/ 85, 105, 125, 145

175 x 7
185 x 5
185 x 5 (+10 pounds)
195 x 5

Stiff Legged Deadlifts

215 x 5
215 x 5 *PR
220 x 3 (+5 pounds) *PR for weight used

Starting w/ 220 next week.

Seated Leg Curls

160 x 6 (+5 pounds) *PR
160 x 6 (+5 pounds) *PR
160 x 5 (+5 pounds) *PR
135 x 8 > 120 x 8 > 105 x 8
120 x 12 > 105 x 12 > 90 x 10

Moving to 165 next week.

Leg Extensions *PR for all sets

135 x 10
135 x 10
135 x 10
150 x 7
150 x 7
150 x 7 > 135 x 7 > 120 x 7 > 105 x 7 > 90 x 7
90 x 22

Standing Calve Raises

205 x 6 (+5 pounds)
205 x 6 (+5 pounds)
205 x 6 (+5 pounds)

Putting in some work, those leg extensions are my favorite to do. Once I get some straps those SLD reps are going up.

[aj21]

Cardio: Stationary Bike

Levels: 5, 7, 8-14

Total Time: 45 minutes

Mostly LISS cardio. Threw 3 HIT intervals in, wanted to do more but my legs bitch slapped me and told me not today buddy.

[aj21]

Pretty good session, mixed up the order of some of the exercises.

Incline Barbell Bench Press *warmed up w/ 55, 85, 105

125 x 8
125 x 8
125 x 8 (+1)
125 x 6 *extra set

Deciding between going to 10 reps or just adding another set.

Seated Barbell Military Press

85 x 8
85 x 8 (+1)
85 x 8 *extra set

Just going for high reps here, need more endurance on my pressing.

Flat Dumbbell Bench Press

60 x 9
60 x 8
60 x 8 (+1)

Close Grip Flat Barbell Bench Press *warmed up w/ bar, 85

125 x 8
125 x 6
125 x 6

Pressing was limited by this time, should put this ahead in the rotation.

Hammer Strength Incline Press (+1) on all sets

45 + 25 x 9
45 + 25 x 9
45 + 25 x 9
45 + 25 x 9
45 + 25 x 9
2 plates x 7

Going for 10 reps next week.

Tricep Pushdowns (+5 pounds on all sets)

105 x 10
105 x 10
105 x 10

More reps next week.

Hammer Grip Pushdowns

80 x 8
80 x 8
80 x 8

Different angle.

Drop Set Pushdowns

105 x 8 > 100 x 8 > 90 x 8 > 80 x 8 > 70 x 8 > 60 x 8 > 50 x 8

Long Handle Machine Flys

135 x 11 (+1)
135 x 10
135 x 10 (+1)
135 x 8 > 105 x 5 > 90 x 6 > 75 x 7

Great burn, MMC is the best on this machine.

Dumbbell Side Laterals

20 x 15
20 x 15
20 x 15
25 x 8

The incline presses are becoming my bread and butter felt more endurance and a greater feel on the muscle working compared to last week. Hopefully this translates when I use it on power days.

[aj21]

Energy was meh today. Going to rest up much more tonight for tomorrow's workout. After yesterday's session my shoulders are torched, so strength wasn't where I wanted it to be today.

Overhand Grip Barbell Rows *warmed up w/ bar, 105, 125

135 x 12 (+2)
135 x 12 (+2)
135 x 11 (+1)
135 x 11 (+1)
135 x 10

Upping the weight to 140 next week.

Row Handle Lat Pulldowns

140 x 10 (+2)
140 x 8
145 x 8 (+5 pounds)

Cable Rows

120 x 12
120 x 12
120 x 10
140 x 6

Preacher Curls

45 + 25 + 5 x 5
45 + 25 + 5 + 2.5 x 5
45 + 35 x 5
45 + 35 + 2.5 x 4

Hammer Strength High Rows

2 plates + 25 x 16
2 plates + 25 x 16
2 plates + 25 x 16 > 2 plates x 16 > 1 plate x 20 *both hands

Hammer Strength Low Rows

45 + 25 x 8
45 + 25 x 8

Rope Curls (+5 pounds on all sets)

85 x 11
85 x 11
85 x 11
80 x 10 > 70 x 10 > 60 x 8 > 50 x 10 > 40 x 10 > 30 x 12

Hammer Handle Behind The Neck Pulldowns

110 x 12
110 x 12
110 x 11
110 x 10
110 x 10
100 x 8 > 95 x 8 > 70 x 8 > 60 x 8 > 50 x 8 > 40 x 12

[aj21]

Weight: 168.5

Damn near my goal of 175. Up 3 pounds from last week. Probably due to having my macros raised twice within the week (lucky me).

Squats *warmed up w/ bar (2x), 85 (2x, ATG) (+10 pounds on all sets)

125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
145 x 8
145 x 12
85 x 10 (ATG)

Stiff Legged Deadlifts *done on a platform

105 x 10
105 x 10
105 x 10
105 x 10
125 x 6

Upping the weight but staying within the 8 rep range.

Leg Extensions (+4 on all sets)

105 x 16
105 x 16
105 x 16
105 x 8 > 95 x 8 > 80 x 8 > 70 x 12

Seated Leg Curls (+2 on all sets)

135 x 10
135 x 10
135 x 10
120 x 8 > 105 x 8

Standing Calve Raises

145 x 14
145 x 14 (+2)

Seated Calve Raises

70 x 10
80 x 10
90 x 10
100 x 8

Hell of a session, not too many drop sets. Form was good enough to go ATG today but still needs more refining.

[aj21]

Cardio: Stationary Bike

Level: 5

Total Time: 45 minutes done in the morning fasted.

Misc: 7 pullups, 8 row handle pullups

Just went with LISS today, after yesterday's lower hyper workout I would have to be plain suicidal to try HIT.

[50-Fifty]

What are your macros at now? And HIIT after leg hyper day is killer, I had to switch cause it was so damn painful lol

[aj21]

What are your macros at now? And HIIT after leg hyper day is killer, I had to switch cause it was so damn painful lol

Protein: 200
Carbs: 390
Fat: 88

Cals: 3150

LOL I tried doing it earlier in the week after lower body power, yeah wasn't the greatest idea. I'm lucky so far that I haven't had to minicut (knocks on wood). I think I'm just getting to 175-180 then cutting down.

[aj21]

Joints were hurting during the workout blah. I really gotta go to sleep earlier, staying up later isn't too good for a power day. Energy was decent, but not great.

Incline Barbell Bench Press *warmed up w/ 55, 85, 105, 125 *PR for weight

145 x 4
145 x 3

Overhand Grip Barbell Rows *warmed up w/ bar, 105, 125

165 x 5 (+10 pounds)
165 x 4 (+10 pounds)

Decided to jump up 10 pounds rather than the usual 5. Grip was good on one set, then sucked on the other, strapping em up next time.

Seated Barbell Military Press *warmed up w/ 95 (2x)

115 x 5
115 x 5 (+1)

Had to fight for that last rep on the 2nd set. Moving to 120 next week.

Close Grip Flat Barbell Bench Press *warmed up w/ 85, 125

160 x 4 (+5 pounds)
160 x 3 (+5 pounds)

Forgot to do the 3rd set d'oh.

Hammer Strength Incline Press

2 plates + 25 + 5 + 2.5 x 3
2 plates + 25 + 5 + 2.5 x 3

Strength sucked on these. Probably due to them being the last pressing movement I was doing.

Row Handle Lat Pulldowns

165 x 5
165 x 5
165 x 5 (+1)

Moving up to 170 next week.

Hammer Handle Behind the Neck Lat Pulldowns

140 x 5
140 x 5
140 x 5

Maybe another set next week.

Cable Rows

140 x 10 (+2)
140 x 10 (+2)
140 x 9 (+1)

EZ Bar Curls

25 plate x 7 (+1)
25 plate x 7 (+1)
25 plate x 6
25 plate x 6
25 plate x 6
25 plate x 6 *extra set (+6)

Just adding more reps as I go along.

Long Handle Machine Flys

165 x 8 (+1)
165 x 7 (+1)
165 x 6 (+1)
165 x 5 *extra set (+5)
165 x 4 *extra set (+5)

Rope Pushdowns

85 x 7
85 x 7
85 x 7
85 x 7
85 x 7 *extra set (+7)

Could've went better, I should've warmed up more. Joint problem should be gone when I get the joint supplement in, ran out of em last week.

[aj21]

Was still a little tired today from lack of sleep, but strength was fine at the gym.

Squats *warmed up w/ bar, 85, 125, 145

175 x 9
185 x 5
185 x 5
195 x 5
195 x 5
200 x 5
200 x 2

Form is getting better, with a closer stance I can go for more reps on the heavier weight. I could feel the movement much more on my quads now with a wider stance, getting better at staying upright during the motion.

Stiff Legged Deadlifts *PR for reps w/ 220

220 x 5 (+2)
220 x 5 (+5)
225 x 3 *PR for weight

My form was SMOOTH finally, I felt it too damn much in my hams that one of them cramped up on me. Grip wasn't an issue this time.

Leg Extensions supersetted w/ Seated Leg Curls *move up to 170 next week

135 x 12 (+2) 165 x 5
135 x 12 (+2) 165 x 6
135 x 12 (+2) 165 x 5
150 x 10 (+2) 165 x 5
150 x 10 (+2)
165 x 5 > 150 x 5 > 135 x 5 > 120 x 8 > 105 x 8 > 90 x 8 > 70 x 8

Standing Calve Raises

205 x 8 (+2)
205 x 8 (+2)
205 x 8 (+2)

Solid session today, didn't OD on dropsets today like last time, just a straight forward session.

[aj21]

Cardio: Stationary Bike (HIT)

HIT Level: 14

Intervals: 9

Interval Time: 30 seconds

Moderate Level: 7

Total Time: 45 minutes

[aj21]

Tired as hell today, another night of not too much sleep. Strength was fine at the gym, something I noticed that remains pretty consistent despite the amount of sleep I get.

Incline Barbell Bench Press *warmed up w/ 55, 85, 105

125 x 8
125 x 8
125 x 8
125 x 6

Flat Dumbbell Bench Press

60 x 9
60 x 9 (+1)
60 x 8

Seated Barbell Military Press

85 x 9 (+1)
85 x 9 (+1)
85 x 8

Close Grip Flat Barbell Bench Press *warmed up w/ bar, 85, 105

125 x 8
125 x 7 (+1)
125 x 6

Long Handle Machine Flys

135 x 12 (+1)
135 x 11 (+1)
135 x 10
135 x 9

Hammer Strength Incline Press

45 + 25 x 10 (+1)
45 + 25 x 10 (+1)
45 + 25 x 10 (+1)
45 + 25 x 10 (+1)
45 + 25 x 9

Side Laterals

20 x 15
20 x 15
20 x 15
20 x 15

V Handle Pushdowns

110 x 10
110 x 8
110 x 8
90 x 12
100 x 10
110 x 8
120 x 8
130 x 7

[aj21]

Pretty good workout today. Focused more on my back, didn't do as much volume for bis as last week.

Overhand Grip Barbell Rows *warmed up w/ bar, 85, 105 (+5 pounds on all sets)

140 x 8
140 x 8
140 x 8
140 x 8

Row Handle Lat Pulldowns

140 x 10
140 x 10
140 x 10
140 x 10

Moving up to 145 next week.

Alternating Hammer Strength High Rows

2 plates + 25 x 16
2 plates + 25 x 16
2 plates + 25 x 16
2 plates + 25 x 16
3 plates x 10

Alternating Hammer Strength Low Rows

45 + 25 x 20
45 + 25 x 20
45 + 25 x 20
45 + 25 x 20
45 + 35 x 16
45 + 35 x 16

Cable Rows

120 x 10
120 x 9
120 x 9

Behind The Neck Lat Pulldowns (+10 pounds on all sets)

120 x 8
120 x 8
120 x 8
120 x 8 > 100 x 8 > 80 x 8 > 70 x 10

Rope Curls

85 x 14
85 x 14
85 x 12
85 x 12 > 70 x 8 > 60 x 8 > 50 x 8 > 40 x 8 > 30 x 17

Preacher Curls

45 plate x 8
45 plate x 8
45 plate x 8
45 plate x 8

Those Hammer Strength machines are God's gift to man. The low rows nail my back too damn good, next week my attention might be more on the high rows etc alternating between the 2.

[aj21]

Weight: 167

Uh oh down 1.5 from last week.

Squats *warmed up w/ bar (2x), 85, 105 (+2 on all sets)

125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

Stiff Legged Deadlifts *done elevated (+5 pounds on all sets)

110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

Seated Leg Curls

135 x 12 (+2)
135 x 12 (+2)
135 x 10
135 x 8

Leg Extensions (+5 pounds on all sets)

110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10 > 90 x 10 > 75 x 8

Seated Calve Raises

50 x 12
60 x 12
70 x 10

Standing Calve Raises

135 x 14
135 x 14
135 x 14

[aj21]

Cardio: Stationary Bike (HIT)

Intervals: 12 (+3 intervals from last week)

Levels: Warm Up/Cool Down = 5
Moderate = 7
Intervals = 14

Total Time: 45 minutes

Misc: 10 pullups

I'm going to start treating these days like weight lifting sessions now. Brutal but fun.

[aj21]

Was actually hungry today, I haven't been hungry in awhile on these macros.
Strength was good on some movements, so so on others.

Incline Barbell Bench Press *warmed up w/ 55, 85 (2x), 105, 125

145 x 4
145 x 4 (+1)

Overhand Grip Barbell Rows *warmed up w/ bar, 105, 125, 145

165 x 5
165 x 5 (+1)

My grip sucked on both sets today meh.

Seated Barbell Military Press *warmed up w/ 95 (2x) (+5 pounds)

120 x 4
120 x 3

Row Handle Lat Pulldowns (+5 pounds)

170 x 4
170 x 4

Didn't feel too strong on them, should've warmed up more.

Hammer Strength Incline Press

2 plates + 25 + 5 + 2.5 x 5 (+2)
2 plates + 25 + 5 + 2.5 x 3

Behind The Neck Lat Pulldowns

140 x 5
140 x 5
140 x 5
140 x 5 *extra set

Close Grip Flat Barbell Bench Press *warmed up w/ 85, 125, 145

160 x 4
160 x 4 (+1)
160 x 3

Alternating Hammer Strength High Rows

3 plates x 12
3 plates + 10 x 10

Alternating Hammer Strength Low Rows

2 plates + 10 x 10
2 plates + 10 x 10

Cable Rows (+5 pounds)

145 x 6
145 x 6
145 x 6

Tricep Pushdowns

120 x 10
120 x 10
120 x 10

Long Handle Machine Flys

165 x 8
165 x 8 (+1)
165 x 7 (+1)
165 x 6

Rope Curls

85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7

EZ Bar Curls

2 plates x 7
2 plates x 7
2 plates x 7
2 plates x 6
2 plates x 6

[aj21]

Felt tired today, why the hell can't I sleep!?!?!? Energy was fine at the gym, but my stupid grip again.

Squats *warmed up w/ bar, 85 (2x), 125, 145

175 x 6
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Moving to 200 now for 5 sets.

Stiff Legged Deadlifts

225 x 4
225 x 4
225 x 2
225 x 2

Grip was blah here.

Seated Leg Curls (+5 pounds on all sets)

170 x 5
170 x 5
170 x 5

Adding another set next week.

Leg Extensions

135 x 16 (+4)
135 x 14 (+2)
150 x 12
150 x 10
150 x 10
165 x 6
165 x 5

Angled Calve Raises

90 x 20
100 x 16
120 x 14
140 x 10

[aj21]

Ah crap I'm freaking sick, which explains the tired thing. Well being a masochist, decided to do HIT today lol.

Cardio: Stationary Bike (HIT)

Intervals: 14 (+2 intervals from last week)

Interval Length: 30 seconds

Interval Levels: 14-17

Total Time: 45 minutes

[aj21]

Came down with something, strength was absolute **** today. Been feeling like crap all day.

Incline Barbell Bench Press *warmed up w/ 55, 85 (2x), 105

125 x 8
125 x 8
125 x 5

Strength was the worst on this.

Flat Dumbbell Bench Press *warmed up w/ 35

60 x 9
60 x 9
60 x 8
65 x 5

Way better MMC and form than last week, every rep was smooth.

Close Grip Flat Barbell Bench Press *warmed up w/ bar, 85, 105

125 x 8
125 x 7
125 x 6

Figured out what I was doing wrong, next week should see more reps on all sets.

Seated Barbell Military Press

85 x 10 (+1)
85 x 9
85 x 9

Hammer Strength Incline Press

45 + 25 x 11 (+1)
45 + 25 x 11 (+1)
45 + 25 x 11 (+1)
45 + 25 x 11 (+1)
45 + 25 x 9

Tricep Pushdowns

90 x 14
100 x 12
110 x 10
120 x 8
130 x 7

Long Handle Machine Flys

135 x 12 (+1)
135 x 11
135 x 10

Side Laterals

20 x 15
20 x 15
20 x 15
25 x 8