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  1. #31
    Registered User son0fnothing's Avatar
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    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
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  2. #32
    Registered User son0fnothing's Avatar
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    Today was 30 minutes moderate incline cardio
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  3. #33
    Registered User son0fnothing's Avatar
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    son0fnothing is offline
    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
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  4. #34
    Registered User son0fnothing's Avatar
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    son0fnothing is offline
    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
    Reply With Quote

  5. #35
    Registered User son0fnothing's Avatar
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    son0fnothing is offline
    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
    Reply With Quote

  6. #36
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
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    son0fnothing is offline
    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
    Reply With Quote

  7. #37
    Registered User son0fnothing's Avatar
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    Posts: 68
    Rep Power: 132
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    son0fnothing is offline
    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
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  8. #38
    Registered User son0fnothing's Avatar
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    son0fnothing is offline
    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
    Reply With Quote

  9. #39
    Registered User son0fnothing's Avatar
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    Posts: 68
    Rep Power: 132
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    Today was 30 minutes moderate incline cardio
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  10. #40
    Registered User son0fnothing's Avatar
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    son0fnothing is offline
    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
    Reply With Quote

  11. #41
    Registered User son0fnothing's Avatar
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    son0fnothing is offline
    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
    Reply With Quote

  12. #42
    Registered User son0fnothing's Avatar
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    son0fnothing is offline
    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
    Reply With Quote

  13. #43
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
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    son0fnothing is offline
    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
    Reply With Quote

  14. #44
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
    Rep Power: 132
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    son0fnothing is offline
    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
    Reply With Quote

  15. #45
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
    Rep Power: 132
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    Today was 30 minutes moderate incline cardio
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  16. #46
    Registered User son0fnothing's Avatar
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    Posts: 68
    Rep Power: 132
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    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
    Reply With Quote

  17. #47
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
    Rep Power: 132
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    son0fnothing is offline
    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
    Reply With Quote

  18. #48
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
    Rep Power: 132
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    son0fnothing is offline
    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
    Reply With Quote

  19. #49
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
    Rep Power: 132
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    son0fnothing is offline
    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
    Reply With Quote

  20. #50
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
    Rep Power: 132
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    son0fnothing is offline
    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
    Reply With Quote

  21. #51
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
    Rep Power: 132
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    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
    Reply With Quote

  22. #52
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
    Rep Power: 132
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    Today was 30 minutes moderate incline cardio
    Reply With Quote

  23. #53
    Registered User son0fnothing's Avatar
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    Posts: 68
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    son0fnothing is offline
    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
    Reply With Quote

  24. #54
    Registered User son0fnothing's Avatar
    Join Date: May 2022
    Posts: 68
    Rep Power: 132
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    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
    Reply With Quote

  25. #55
    Registered User son0fnothing's Avatar
    Join Date: May 2022
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    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
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  26. #56
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    Originally Posted by lucy0914 View Post
    Excellent! Keep it up!
    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
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  27. #57
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    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
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  28. #58
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    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
    Reply With Quote

  29. #59
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    Today was 30 minutes moderate incline cardio
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  30. #60
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    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
    Reply With Quote

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