Week 3 day 1
Mobility work 10mins
Squats
Barx10
95x5
135x5
175x3
185x3
195x6x3
Deadlifts - went Fking bad cause I usually deadlift on the platform and these two crossfckers were doing light ass cleans and front squats on it so I had to do it in the squat rack.
Idk why but I could easily do 315x6x3 but today was bad.
135x6
185x5
225x4
275x3
300x3x2
I should've been able to do atleast 6 but couldn't. Can't tell you why. Fck those two wankers.
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Thread: Here's my Story
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12-14-2015, 09:51 AM #91
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
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12-15-2015, 12:47 PM #92
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
Week 3 day two
Mobility work 5 mins
Bench
Barx10
95x5
135x5
155x3
185x3
195x6x3
OHP - ayyyy
95x6
136x6x2
Row
6platesx12x3
Lat pull down
140x12x3
Straight arm pull down
50x12x2
Lateral raises
20x10x2
Dips
BW(218-220?)x6-8x2
Band pull-ups
6-8x2
Finished off with some ab machine biked for 5 mins
And did 3x3 with 140 on cleans
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12-17-2015, 12:45 PM #93
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12-21-2015, 07:20 PM #94
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
Week 4 day 1
Mobility work 10 mins
Squats
Barx10
95x6
135x5
155x5
185x3
195x1
200x3
205x3
210x3
Was pretty easy, did some decent mobility work before.
Deadlifts
135x6
225x6
275x6x2
Step ups with 95lbsx6 each leg
Leg press
8 plates x 20 x 3
Did same with calf raise
Hamstring curl
140x12x3
Ab machine
140x3x12
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12-22-2015, 08:43 PM #95
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
Week 4 day 2
Mobility work 5 mins
Left shoulder started popping for so,e reason, no pain but just popping.
Bench
Barx10
95x5
135x5
165x5
185x3
195x3
200x3
205x3
210x3
Shoulder press using Dumbbells
55x8
60x7x2
Lat pull down
170x6
Chest supported row
6 plates x 8 x 3
Lateral raises
No 15s or 20s so I had to use 10s..
10x20x3
Rear delt flyes
70x12x3
Dips
Bwx6,7,5
Incline curls
25x3x12
Noticed how flat my chest was so I did some incline dumbbell press with 50s.
Notes - being working 9-3 on the floor this week due to Christmas rush and working like this for the next 3 weeks. Faukkkkkk
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12-23-2015, 10:31 AM #96
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12-23-2015, 04:05 PM #97
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12-24-2015, 03:30 PM #98
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12-24-2015, 03:32 PM #99
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
Goin good so far, I'm ready for the holidays to be over so then work can become easier.
Our photo machine went down so I've been helping on the floor this week and for the next couple of weeks until it gets returned to normal.
We keep on getting more sht from truck that we don't need, we literally have overstock for months.
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12-24-2015, 03:34 PM #100
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12-26-2015, 04:31 PM #101
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
Week 4 day 5
Mobility work 5 mins, went a day late cause I had work and majority of the roads were closed.
Bench
Barx10
95x5
135x5
165x5
185x5
205x3
210x3
215x5 - did 3 normal 2 forced reps.
Dumbbell shoulder press
Did one set of 55s, shoulder was feeling weird so didn't continue.
Incline smith machine press
135x8x4
Pec dec
115x8x3
Rear delt flyes
55x8x3
Banded pull ups
BW x 8,8,6,7
Lat pull down
130x8x4
Dumbbell row & cable row
85x6x3
140x8x3
Concentration curl
25x8x4
Normal curls
25x8x3
Skull crusher
70x12x3
Dumbbell skull crusher
25x8x3
Ab machine
140x12x4
Done
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12-28-2015, 08:24 AM #102
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12-30-2015, 08:39 AM #103
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
Week 5 day 3
Mobility work 7mins
Bench
Barx10
95x8
135x5
175x5
195x3
210x1
220x2
Cable flyes
45x8x3
Shoulder Dumbbell press
55x6x3
Rear delt flyes
70x12x3
Pull ups x 6 x bw
Banded pull ups
6xbwx3
Lat pull down
150x12x3
Dumbbell row
100x6x3
Chest supported row
6 plates x 12x3
Dips x bw x 6 x 3
Dumbbell skull crushers
25x12x3
Dumbbell curls
25x12x3
Cable curls
25x6x3
Supersetted with tricep push downs
Done
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01-01-2016, 11:35 AM #104
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01-01-2016, 05:43 PM #105
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01-04-2016, 10:27 AM #106
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
Didn't max today, instead used a projected max and started Bil Starrs 5x5 b with my own accessories.
Day 1
Mobility work 10 mins
Squat
225 5x5 with bands
Bench
95x5
115x5
140x5
165x5
185x5
Military press
115 3x6
Chest supported row
360x5x8
Pull ups
Bwx3x6
GHRs
BWx3x12
Skull crushers & curls Supersetted
Ab machine
Done
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01-06-2016, 07:26 PM #107
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01-08-2016, 03:54 PM #108
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
Day 3
Mobility work 10mins
Squats
Barx10
95x5
135x8
185x5
225x5
170x8
Bench
Barx10
95x6
135x8
185x5
195x5
210x3
225x2 - unplanned
170x8
Row - 6 plates
25 reps
Shoulder Dumbbell press
60x8x3
Rear delt flyes
70x12x3
GHRs
BWx12x3
Dips
BWx6,5,4
Skull crushers
70x8x3
Dumbbell skull crushers
25x12x3
Curls Supersetted with curls
Ezbar with Dumbbells
3xfailure, 3xfailure.
Moved to a new gym
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01-12-2016, 12:16 PM #109
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
Roll fking tide fellas
First workout in the new gym
Squat
Worked up to 135x5x5
Reason being cause I hurt my ankle on the GHR machine, hit it hard af on a pole.
Bench
Worked up to 205x5x5
Incline dumbbell Supersetted with flyes
Tbar row
Lat pull down
GHR machine in the new gym is sht
Lying leg curls
Football bar press
Hammer curls
Rope push downs
Done
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01-13-2016, 11:33 AM #110
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01-14-2016, 07:47 PM #111
- Join Date: Jul 2013
- Location: Alabama, United States
- Posts: 5,768
- Rep Power: 5785
It was really unplanned, old one just doesn't have good equipment and is more bodybuilding and noob based.
The new one has way more bar selections, 4 squat racks, more equipment, dumbbell go up to 200, more sleds, closer to my house and cheaper.
Workout yesterday was sht
Squat
Worked up to 225x3 and almost fell over on the first rep, idk if it's mobility or what, my strength and form has gone to sht.
Incline bench
135x5x5
Rack pulls cause my deadlifts are sht
275x5x2
Incline dumbbell
Tbar row
Hamstring curls
Rear delt flyes
Hammer curls with 40s fk yeah
Rope push downs
Done
I thought doing full body 3 times a week would help my strength but it was a really bad idea, lifts went down and I'm tired out more than anything else. Going back to canditos strength/hypertrophy routine.
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05-30-2016, 08:01 PM #112
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09-24-2018, 08:19 PM #113
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01-28-2019, 12:29 PM #114
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