Log of a permabulker

[hmenen]

home chit bench incline clisegrip
55x15 pr
55x12
45x20
35x20

db shoulder press seatedno back
10sx 20
10sx 20
10s x 20

db curl 10s x3x 20

[hmenen]

Pause squats belt less
100x5 PR

Squats belt
110x1
120x1 PR
130x1 PR
140x1 **** YES! PR woooooo!!!!!!!!

Rack pulls
5th hole 1 wooden board
200x5 PR felt like my lats were tearing off my body

Bent over rows belt hook grip
90x3x5

[hmenen]

Bench pausing lift off
80x6 PR
80x6
80x6

3 second pause bench(had someone count)
70x6 PR (never done these before)
70x5
70x5

Dumbbell seated shoulder press (fully upright)
17.5x19 PR
17.5x18
17.5x19

Dumbbell incline
25x6
25x6
25x8 PR

Triceps push down
100x15
100x12
100x12
100x13
?x30

Cable flyes
??? 5 sets

Seated Lateral raises
10sx20PR
10sx20
10x20

Rev curl
20x3x15

Face pulls
?x?

Notes:
Friend gave me some pre. That might be why I was particularly stronger today. Gonna start benching with people from now on for spots and lift offs. Good workout

[hmenen]

Pause bench
85x3 PR
85x3
85x3
Tng
80x6 PR

3second pause bench
75x3 PR
75x3
75x3 (paused extra long on the last)

Dumbbell shoulder press
20x17PR
20x15
20x16

Dumbbell incline
25x6PR
25x6
25x4?

Triceps pushdown
?x? For a pump

Close grip inclines
?????

Notes:
Happy with this workout. Nice bench gains atm. Need to quit slacking on back/legs, hard training coming up for these groups.

[hmenen]

Deficit deadlifts of a plate
135x12 belt PR

Squats
120x3 BELT PR

box squats
110x7/8?? PR
100x10 PR

Bent over row belt
92.5x5 PR
92.5x5
80x8
80x5
80x5

Smith shrug
180x10PR
160x10
130x15
100x30

Lat pull down
8th hole x 6
8th x 6
8th x 6 PR
5th x 12
5th x 12
5th x 16??

Rear felt dumbbell flyes
5sx5x10

Notes:
Was expecting to be a little stronger on dead but conditions were not ideal, so with carbs water sleep etc I should be a lot stronger. Want to get 180 for reps at the end of this. Squats, will add reps next time.

[hmenen]

Pause bench w/lift off
85x5PR
85x4
82.5x4?

Tng
80x5

3second pause
70x1 (cramp)
70x4 Larsen press since fukd leg
70x6 Larsen again

Dumbbell shoulder press
22.5sx12 PR
22.5x8
22.5x6?

Dumbbell incline
17.5sx6
20sx6
22.5sx6
25sx4?
20sx12
20x8

Triceps pushdown super set with cable curl upstairs stack
Ran the stack from heaviest to lightest and then back down
Arms dead

Push-ups
6
6
6



Seated side laterals
12.5s x 3 x 20 PR

Bent over rear delts
5s x 3 x 15 PR

Notes:
Guess I was a bit weak this workout
90kg bench for pause reps next workout gonna need to build volume with that. Lots of high volume training to come soon

[hmenen]

Deficit deads off a plate
160x6 PR Belt

Rack pulls 4th hole 1 wooden board right below knee stickiest sticking point ever
60,100,140,160,180x1 (warm up)
200x0 fuuuuu
Within a minute later
180x6 PR?? Belt

Barbell rows
95x4 PR
95x4
82.5x7
82.5x7
82.5x8? Cheating towards the end

Smith shrugs
180x16 PR
160x10
140x15
100x35
100x25
100x15

Lat pull downs
9th hole x 5 PR
7th x 8
5th x 20
5th x 15
5th x 12
3rd x ??? 20?

Dumbbell rows
20x3x15 (no point in doing these too light)

Curls
3x12 light weight
Notes:
I am going to rack pull 200 for reps that is the goal.

[hmenen]

Squats with a belt, tried out wider stance, it's good
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3


VOLUME PR aw yeah
Aka 110x9x3
Aka rip legs

Leg press with quads emphasis (low close stance)
In plates per side
2x8
2.5x8
3x8
3.5x8
4x8
4.5x8

Leg extensions
7th hole x 15
7th hole x 15
7th hole x 8..drop set

Leg curls
7th hole x 15
7th hole x 15
7th hole x ???? Drop set

Notes:
My legs are dead, building up my 10x3 along with gaining weight is guaranteed gains because of the volume

[hmenen]

Bench pause
90x3 PR
90x2
Tng clean form
80x6

Dumbbell shoulder press
25sx10 PR
25sx10

Dumbbell incline
30sx8 PR
30sx6???
25sx8
20sx15

Tricepspushdowncurlsyperset?????

Seated laterals
15sx3x15 PR

Face pulls

Notes: just woke up and went to lift

[hmenen]

Bench pause
90x3 PR
90x2
Tng clean form
80x6

Dumbbell shoulder press
25sx10 PR
25sx10

Dumbbell incline
30sx8 PR
30sx6???
25sx8
20sx15

Tricepspushdowncurlsyperset?????

Seated laterals
15sx3x15 PR

Face pulls

Notes: just woke up and went to lift

After the benching I forgot I did
70x3x5 5 second paises

[hmenen]

Pause bench
90x2 haaard??
90x2 had 3
90x2
90x2
90x2
Volume PR

Long pause bench 3secs
80x2 cramp PR

Long pause Larsen press
80x2 PR

Dumbbell shoulder press
25sx11 PR
25sx11
25sx6
20sx15

Dumbbell incline
25sx10 PR
25sx10
25sx8

Curls barbell
35x6
35x6
30x8
30x8
30x8

Seated laterals
15sx20PR
15sx20
15sx20

Pull downs
9thx5
7thx7
5thx5

Face pulls on row
1st hole x 3 x 18

[hmenen]

Plate deficit deadlift
167.5 x 4 it was 3 or 4 I can't remember too much adrenaline
Belt PR

Squats
90kg in warmups tweaked something in my upper back shoulder blade area.

Bent over rows
100x3
100x3
100x3 belt PR
85x8
85x8
85x8
85x8
85x8

Shrugs out of the rack
150x20
150x20
150x15
130x20
130x20
100x30

Pulldowns
9th hole x 5 PR
9th hole x 5
9th hole x 5
7th hole x 8
5th hole x 10
3rd hole x 3 x10

Back extensions
60x3x8

Dumbbell Curls
35lbs x 3 x 7

[hmenen]

Long workout where I didn't really track anything

Bench tng (the bar was super loose so it kept wobbling)
90x1
95x1 PR( long asf wobbly ass grinder ) should be good for 100 on a good bench
80x3
80x3
60x3, 3 (rest pause) technique work
60x8

Dumbbell incline
30x6
30x10 PR
32x4
32x6 PR

Seated side laterals
16sx15
16sx15
16sx15

Loads of volume on bodybuilding style exercises that I can't remember
Fluff work

Notes:
So I'm gonna be a lot stronger on a regular bar and bench where **** isn't all wobbly.

[hmenen]

Haven't squatted in a little while so these didn't feel 100%. I'll need to re learn my form

Beltless pause squats
105x5 PR
105x3
105x2

Box squats Beltless
130x3 PR
110x5
110x3

Rack pulls from 4th hole 1 wooden board
Tng 190 x 6PR
Dead stop
160x8 these are MUCH harder

Leg press close stance sets of 8 in plates per side
2
2.5
3
3.5
4
4.5
5
PR for this ramping style

Leg extensions
9th hole x 5 PR
6th x 8
6th x 8
6th x 8
4th x 8
4th x 8

Lying leg curl
8th hole x 12 PR?
8th hole x 8
8th hole x 6

Stiff leg dl
60x10
60x10
60x10

Notes:
Didn't feel all too amazing this workout, not bad but not good either. Set some good PRs now I need to set the course for a 160 squat

[hmenen]

Touch and. Benchwith wrist wraps
90x4 small PR
90x3
90x2
90x1/2??
85x3

3 second paused incline barbell
75x3
75x1
75x1
70x3

Triceps pushdown curl super set downstairs
Lots of ramping sets
Got up to 2nd from last of the stack for 8 I think PR

More benching
Close grip, spoto pressing, long pauses
Just lots of benching

Lateral raises
17.5s x 3 x 12 cheat I was dead PR
12.5x12

Face pulls on row
2nd hole x 3 x 20 PR

notes:
I felt like absolute **** so I took lots of preworkout. Regardless I probably was not at 100% even though I felt good after pre. The goal with 90 is 8 reps so I'll work towards that the next few sessions, benching coming along nicely. Back to back training has me feeling ****ty so next week I should be great. Lots of sleep this weekend.

[hmenen]

Squats
130x4 PR Belt could feel the adrenaline running through my arms srs I was crazy hyped up. Had 1-2 more reps here as well

Rack pulls 4th hole 1 board
190x8 belt PR
165x5 deadstop PR
165x5 deadstop

Rows
100x5 PR belt
100x5
100x3 getting sloppy here
90x3
90x3
90x3
90x3

Shrugs
120x25 PR?
120x25
140x15
160x12 weak af

Lat pulldowns
8th hole x 10 PR
8th hole x 10 PR
6th hole x ??
Idk

Notes:
Happy with that squat but I think it burned me out for the rest of the workout. 130x4 puts my estimated max at 147 which means 150 is around the corner and 160 will come pretty soon

[hmenen]

Tng bench
70x10
70x8
70x6?
65x6
65x5
60x2
60x2

Can you say weak as ****?

Hammer chest
1pps x 4 x 10

Cable crossover
2nd hole x 3 x 25

Pushdows&curl super set
Nearly the stack

Lat pulldowns

Notes:
5 days training have obviously done some damage.
Gonna rest up today and tomorrow lots of food and water and sleep.

[hmenen]

Pause squats beltless
110x5 PR
110x1 fatigue

Box squats beltless
135x3 PR
110x6
110x6
100x8?

Leg press in pps
2x8
2.5x8
3x8
3.5x8
4x8
4.5x8
5x8
5.5x4 PR for pre fatigue sets, may be all time PR

Leg extensions
9th hole x 9 PR
7th hole x 10
7th hole x 10
7th hole x 9

Stiff leg deads
80x10 Easy PR
80x10
80x10
80x10

Notes:
Happy with these prs, would've wanted a little more volume on squats and some heavier box squats but I'm getting a good amount of work in it seems

[hmenen]

Bench wraps
92.5x2 PR
92.5x3 PR!
92.5x3

Floor press
60x6
60x10
60x10
60x10

Dumbbell incline w/ wraps
35x5 BIG PR
27.5x8
27.5x10 PR
27.5x12 PR!!!!

Dumbbell shoulder press
27.5x5? PR
27.5x0 wtf

Kneeling triceps push Down
80x3x12
Also got the stack on standing for sloppy reps

Dumbbell Tate press SO weak
7.5sx3x10

Lateral raises seated
17.5s x 18 PR hard
17.5s x 18
17.5s x 18

Face pulls on seated row
3rd hole x 3 x 8
1st hole x 10, 15, 10

Notes:
lots of prs and my floor press is weak as **** so getting stronger on that means that my bench is about to go way the **** up!!!!!

[hmenen]

Deadlifts
175x4 belt PR
...


...WOOOOOOOOOO!!!!

Bent over rows
102.5x3 belt pr
102.5x3
102.5x3
92.5x4
92.5x4
80x6
80x5

Pullsdowns
9th hole x 3 x 7 PR?
6th hole x 5 x 10

EZ bar curls. Assuming bar is 15
40 x 3 x 8
35 x 3 x 8

Cable curls for pump
Rotator cuff internal and external rotations
1st plate on upstairs tower x 2 x10 on internal and then external rotatioms

[hmenen]

Push press (form was really bad ausenim new to this
50x5
50x5
50x3 had to dump bar from falling
50x5
50x5
50x5

Belt and wrist wraps^^

Floor press
70x6 PR
70x6
75x6 PR
75x4
70x9 PR

Dumbbell shoulder seated press
30x5 PR but the reps felt assisted
27.5x6 PR
27.5x5
22.5x7?
Wraps^^

Notes:
Kinda weak on push press
Floor press is going up
Wrists are getting kinda weak so I need to do wrist curls or something

[hmenen]

Bench wraps
95x2 PR
95x1
90x3
85x4

Floor press
80x4 PR
80x4
80x4
80x4

Dumbbell incline
35x5 (PR?)
30x10? PR
30x6/8???

Triceps pushdowns
Reverse drop set then drop set back down

EZ curls
40x12 PR
40x8
40x8
35x100000

Face pulls
Preacher curls
Notes:
I'll get 95x3x3 next week

[hmenen]

Rack pulls 4th hole
220x4 last one dead stop PR!!!!! Belt
180x4 deadstop PR Belt
180x4 deadstop

Retarded form rows (never doing these again)
100x3
100x6
100x6 (held a burp and something in my lat got pulled as a result)

Lat pulldowns
10th hole x 4 PR
10th x 4
10th x cheat
7th x 10
7th x 10
7th x 10
5th x 15
5th x 20

Lying hamstring curl
9th hole x 2 CRAMP but was easy

Notes:
Don't do rows like that again. Might not be able to squat or dead for a week so it looks like lots of upperbody and leg press ****

[hmenen]

Btn press
50x5
50x5
50x5
50x5
50x5

Floor press
80x7 PR
80x7
80x6
80x6

Dumbbell shoulder press
30s x 8 PR wraps
25x12
25x3...okay then

Standing Lateral raises
20s x PR BELT lol
20s x 8
20s x 8
12.5s x 12

Upright smith rows
60x12
60x12
60x12

Cable flyes
2nd hole x 25 PR
3rd hole x 15 PR

Pushdowns

[hmenen]

Leg press (can't cause of my back still)
In plates per side
2x12
2.5x8
3x8
3.5x8
4x8
4.5x8
5x8
5.5x8 PR

Close stance low for quads
4x20PR
4x20
4x15

Leg extensions
Like 10 sets here

Leg curls
Cramp >

Pull downs
10th hole x 5 PR sloppy
7th hole x 10?

Curls ez bar
45x5PR
45x5
40x8

Face pulls

Notes:
Kinda bad session, whatever might go do legs again tomorrow just to **** myself up

[hmenen]

Bench
95x2
95x2 spotter grabbed on 3 would've had it
95x1
Volume PR

Spots press
80x3
80x3

Floor press
85x1 PR
80x4
80x4
80x4

Incline dumbbell press
35x6 disgusting form weird crap set :/
30sx13 PR
32.5x8 PR
30x10

Close grip bench
70x5
70x5
70x5
70x5
70x5


Triceps pushdown lots of sets

Cable flyes
1st hole x 20
3rd hole x 8
4th hole x 8?
3rd hole x 8

EZ curls
45x8 PR
45x8 PR
35x21s

Face pulls

[hmenen]

Squats
120x3 BELT bad idea

Leg press
6ppsx8 PR
4.25pps x 15, 15, 15

Leg curls
9th hole x 5, 7, 7
7th x 12, 12

Leg extensions upstairs
Stack x 20
Stack x 20
Stack x 30

[hmenen]

Seated Btn press
52.5x5
52.5x5
52.5x5
52.5x5
52.5x5
PR

Dumbbell shoulder press
27.5 x 14 wraps PR
22.5 x 20 PR

Lateral raises
20s x 13 PR BELT
20s x 12 belt
20s x 9??

EZ CURLS
45x12 PR
45x12
35x10?

Triceps pushdowns

Face pulls

Side bends 20x2x8

Pull downs

Leg extensions Upstairs stack
X35PR
X40PR

[hmenen]

Squats yeah i don't care
105x10 BELT PR?
105x5
105x5

Box squats w/ belt
120x1
130x5 PR
115x4
115x4

Pull downs w supinate a grip
9th hole x 8PR
10th hole x 5 easy
9th hole x 6
8th hole x 8???

EZ CURLS
50x5PR
45x6
35x10
35x10

Calves
2.25 plates x 5 x 8 PR

Face pulls

[hmenen]

Bench
90x4 PR
90x4 easy
90x3 easy

pause bench
80x5?
80x5?

Floor press
82.5 x3 PR
82.5 x 3
82.5 x 3

Dumbbell incline
32.5x6 1st rep was wobbly and ****ty
32.5x11 PR

Close grip bench
80x3PR?
80x3
80x3

Triceps push downs

Lat pull downs supinated
10th hole x 6 PR
8th hole x 8?
8th hole x 6

EZ curls
50x8 PR
50x5
40x8?

Cable flyes
4th hole x 12 PR

Face pulls
Stack x 3 x 10