Registered User
Had some good energy lifting today, besides a few form issues I was pretty happy with the session
Close Grip Bench
225x8
225x8
225x8
225x8
225x8
Overhead Press
175x12
175x12
175x12
Close Grip Row
225x8
225x8
225x8
225x8
225x8
Yates Row
175x12
175x12
175x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Today was 30 minutes moderate incline cardio
Registered User
Squat
275x5
275x5
265x5
255x5
Pause Squat
235x8
235x8
235x8
235x8
Snatch Grip Rack Pulls
335x12
325x12
315x12
315x12
Good Morning
215x12
215x12
215x12
215x12
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Bench
255x5
245x5
235x5
Close Grip Bench
235x8
225x8
215x8
Overhead Press
185x12
175x12
Barbell Row
255x5
245x5
235x5
Close Grip Row
235x8
225x8
215x8
Yates Row
185x12
175x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Squat
235x8
235x8
235x8
235x8
235x8
235x8
235x8
235x8
Good Morning
235x8
235x8
235x8
235x8
235x8
235x8
235x8
235x8
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
I'm either going to deload upper body days next week or go for +5lb weekly increases until I have to take one, not entirely sure which plan I'll go with right now.
Bench
235x8
225x8
215x8
Close Grip Bench
215x12
205x12
195x12
Overhead Press
185x12
175x12
Barbell Row
235x8
225x8
215x8
Close Grip Row
215x12
205x12
195x12
Yates Row
185x12
175x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Deadlift
365x5
355x5
345x5
335x5
325x5
Squat
215x12
205x12
195x12
185x12
185x12
Good Morning
215x12
205x12
195x12
185x12
185x12
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Close Grip Bench
235x8
225x8
215x8
205x8
195x8
Overhead Press
185x12
175x12
165x12
Close Grip Row
235x8
225x8
215x8
205x8
195x8
Yates Row
185x12
175x12
165x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Today was 30 minutes moderate incline cardio
Registered User
I was only planning to deload upper body work this week but my warmups today weren't feeling right so I'm going to lower everything and then build back up.
Squat
225x5
225x5
225x5
225x5
Pause Squat
195x8
195x8
195x8
195x8
Snatch Grip Rack Pulls
275x12
275x12
275x12
275x12
Good Morning
165x12
165x12
165x12
165x12
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Bench
205x5
205x5
205x5
Close Grip Bench
185x8
185x8
185x8
Overhead Press
135x12
135x12
Barbell Row
205x5
205x5
205x5
Close Grip Row
185x8
185x8
185x8
Yates Row
135x12
135x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Squat
185x8
185x8
185x8
185x8
185x8
185x8
185x8
185x8
Good Morning
185x8
185x8
185x8
185x8
185x8
185x8
185x8
185x8
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Forgot to write yesterday's session here, deadlifts felt good today even for a lighter weight
Yesterday:
Bench
185x8
185x8
185x8
Close Grip Bench
165x12
165x12
165x12
Overhead Press
135x12
135x12
Barbell Row
185x8
185x8
185x8
Close Grip Row
165x12
165x12
165x12
Yates Row
135x12
135x12
5 sets of tricep extensions, curls, and upright external rotations
Today:
Deadlift
315x5
315x5
315x5
315x5
315x5
Squat
165x12
165x12
165x12
165x12
165x12
Good Morning
165x12
165x12
165x12
165x12
165x12
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Close Grip Bench
185x8
185x8
185x8
185x8
185x8
Overhead Press
135x12
135x12
135x12
Close Grip Row
185x8
185x8
185x8
185x8
185x8
Yates Row
135x12
135x12
135x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Today was 30 minutes moderate incline cardio
Registered User
Squat
235x5
235x5
235x5
235x5
Pause Squat
205x8
205x8
205x8
205x8
Snatch Grip Rack Pulls
285x12
285x12
285x12
285x12
Good Morning
175x12
175x12
175x12
175x12
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Bench
215x5
215x5
215x5
Close Grip Bench
195x8
195x8
195x8
Overhead Press
145x12
145x12
Barbell Row
215x5
215x5
215x5
Close Grip Row
195x8
195x8
195x8
Yates Row
145x12
145x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Squat
195x8
195x8
195x8
195x8
195x8
195x8
195x8
195x8
Good Morning
195x8
195x8
195x8
195x8
195x8
195x8
195x8
195x8
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Bench
195x8
195x8
195x8
Close Grip Bench
175x12
175x12
175x12
Overhead Press
145x12
145x12
Barbell Row
195x8
195x8
195x8
Close Grip Row
175x12
175x12
175x12
Yates Row
145x12
145x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Deadlift
325x5
325x5
325x5
325x5
325x5
Squat
175x12
175x12
175x12
175x12
175x12
Good Morning
175x12
175x12
175x12
175x12
175x12
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Close Grip Bench
195x8
195x8
195x8
195x8
195x8
Overhead Press
145x12
145x12
145x12
Close Grip Row
195x8
195x8
195x8
195x8
195x8
Yates Row
145x12
145x12
145x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Today was 30 minutes moderate incline cardio
Registered User
Still figuring out the best setup for squats and good mornings, I can get pretty close to the form I want but there's little adjustments I have to keep practicing
Squat
245x5
245x5
245x5
245x5
Pause Squat
215x8
215x8
215x8
215x8
Snatch Grip Rack Pulls
295x12
295x12
295x12
295x12
Good Morning
185x12
185x12
185x12
185x12
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Very happy with how today felt form and strength wise
Bench
225x5
225x5
225x5
Close Grip Bench
205x8
205x8
205x8
Overhead Press
155x12
155x12
Barbell Row
225x5
225x5
225x5
Close Grip Row
205x8
205x8
205x8
Yates Row
155x12
155x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Squat
205x8
205x8
205x8
205x8
205x8
205x8
205x8
205x8
Good Morning
205x8
205x8
205x8
205x8
205x8
205x8
205x8
205x8
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Originally Posted by
lucy0914
Thanks, been feeling pretty good lately
Bench
205x8
205x8
205x8
Close Grip Bench
185x12
185x12
185x12
Overhead Press
155x12
155x12
Barbell Row
205x8
205x8
205x8
Close Grip Row
185x12
185x12
185x12
Yates Row
155x12
155x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Deadlift
325x5
325x5
325x5
325x5
325x5
Squat
185x12
185x12
185x12
185x12
185x12
Good Morning
185x12
185x12
185x12
185x12
185x12
5 sets of weighted decline crunches, 15 minutes cardio
Registered User
Close Grip Bench
205x8
205x8
205x8
205x8
205x8
Overhead Press
155x12
155x12
155x12
Close Grip Row
205x8
205x8
205x8
205x8
205x8
Yates Row
155x12
155x12
155x12
5 sets of tricep extensions, curls, and upright external rotations
Registered User
Today was 30 minutes moderate incline cardio
Registered User
Squat
255x5
255x5
255x5
255x5
Pause Squat
225x8
225x8
225x8
225x8
Snatch Grip Rack Pulls
305x12
305x12
305x12
305x12
Good Morning
195x12
195x12
195x12
195x12
5 sets of weighted decline crunches, 15 minutes cardio
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