5/19

Paused bench
225x3 x5
235x2 x5

Close grip slow eccentric 2sec pause
155x5 x5

DB side lateral + standing press
20s x10 + 10 x5

Band pullaparts
5x amrap

5/22

Paused bench
205x5x5

Incline
135-165x8 x5

Close grip TNG
135-165x8 x5

Incline DB
60s x10 x5
40s x20 x3

Rope push downs
25x15 x5

Face pulls
45x20 x5 superset ^

5/23

Deadlift
285x2 x4
285 amrap= 8 @8

Sumo deadlift
185x5 x5

GHRs
+5 x8 x2
BW x10 x2

Back extensions
3x10

Curls
25s x20, 10, 8, 8

Lat pulldowns (rope)
3x

My lower back was feeling beat up, probably from all the benching. Should've taken an extra off day. Will do that next time.

I've been neglecting squats. Weight was 169.x after four days of carbs and two of those days I hit 500g.

Just gotta limit my desserts and carbs when I can.

5/24

Chest supported rows
50s x15 x2
75s x12 x2
85s x10, 8

BTN pulldowns
5x20

Hammer curls
25s x12
30s x12
25s x10 x2

Machine bench
Light x12 x3

Might try and squat tomorrow for first time in weeks. Weight was still 169.x this morning. Eating carbs now let's see what happens

5/25

HBBS
Fives
95
115
135
155
175
185 x3s
Paused
135x3s
paused FS
95x5 x3s

Leg curls
3x

Leg extensions
3x

Lmao I'm so trash. I'll try and squat once a week and hopefully can hit 300+ again before August or else I won't even consider doing the November meet. Forms come out August 1st and the meet will fill out fast so gotta get my sht together.

5/26

Paused bench
225x3 x5
235x3 x5

Close grip paused
185x5 x5

DB side lateral
Band pullaparts
2x super late amrap

Ran outta time too much NBA

5/29

Paused bench
205x5x5

Paused close grip
155x8 x5

Paused incline
145x8
155x8
185x8 @7.5
155x8
135x8

Incline DB
60s x20, 15, 12

Rope push downs
25x15 x5
Face pulls superset
45x20 x5

Flat bench felt like trash today. It felt good on Thursday. I guess not enough recovery but I legit took two off days and ate pizza last night.

What's y'all snapchats? Follow me: missingbagels lol and see how fat I really am. Instagram not even the start of my fatness smh. I shouldn't have 148 goals.

lol 148. Something to keep in mind: Your body weight goal of 148 will surely negatively affect bench press numbers. Decide what's more important to you and focus on that imo.

True. I'd like to be leaner so that will be the main goal. 148 with water cut not walking weight if it matters.


5/31

HBBS
185x3 x4
185x10
135x10 3

3" + Oly shoes SLDL
155x10 x3

GHRs + reverse hypers + lat pulldowns
3x10 each

TRX inverted rows
1x20
2x10

Very humbling session lol

Wednesday

6/1

Paused incline
185x3
195x3 x4
195x10 @6.5

DB bench
50s x15 x2
+ TRX inverted rows
2x12

Military press
95x10 x3
+ TRX rows
3x12

Side laterals + DB curls + band pullaparts
3x 12 each

Most of my pressing will come from incline variations. Safer for my pec which feels kinda beat up. Haven't been keeping up with the already infrequent icing or massage.

6/3

Deadlift
315x6 @8
275x8 @8
225x3 x5

Leg extensions + curls
3x 20 + 8-12

Seated rows
95s x5 x3 @8
60s x10 x4 easy

TRX rows
3x12 easy

Curls
25s x15. 12. 12. 10. 12. (61)

Light DB bench for blood flow. Kinda ok about this session since I was still sore from Tuesday. During deads my left hammy felt off but it went away after *shrug*

Contemplating doing "heavy" or volume pulling once every 10-11 days or every third lower body session to give my lower back more recovery time and putting a focus on squatting. We'll see. Trying linear progression on squats because they just feel like absolute trash. How'd I get from a 295x2 front squat to having a hard time hitting back squats with 205. Lololol

Do you have access to boards and people to hold them for you? If so, that's a good way to rehab sore pecs.

No I don't but can easily use a phone book or a 10lb plate and stack em. My right pec has 5+ knots and I don't see em ever going away just gotta watch the comp and wide grip work or just do mostly close grip and inclines I guess. My triceps are weak anyway.


6/5

Close grip 2sec paused Larsen press
185x3 x4
185x10

Wrists and balance made it @9

Comp grip paused
185x8 x3

Close grip incline pauses
135x10 x5

Tried a set of dips and they were easy but my right pec is noticeably sore compared to right.

Tricep rope push down
5x12 x25lbs
Face pulls superset
5x20 x50lbs

How about a modified towel press?

I hate them because the reduced ROM feels like ass, but when I do them, I wrap a towel around the pussy pad, then I tie a wrist wrap around it to make it really tight.

I can do towel presses. Gym I use on Sunday has towels for days. I think I'd use more pecs if I paused on a towel unless you supposed to let it sink all the way.

Here's my 132/148 bro pulling 500
https://instagram.com/p/BGQe6BXLg1t/

6/6

HBBS
185x3 x4
185x10

Paused low bar
155x5 x3

Deficit SLDL
155x12 x3

Leg extensions
3x (50 total)

TRX inverted rows
5x (63 total)

Ran outta time. More upper back and some curls Tuesday.

6/7

Military
Fives
95
115
135 x3sets (all @7.5ish)
95 x3s

Seated DB
40s x12
45s x12
50s x12 x2 (@8 but short rest for these)

Inverted rows
3x12
2x10
DB laterals superset
20s x15. 12. 12. 10. 10.

Hammer curls
30s x10 x3
DB curls
20s x10 x3

Idk how the hell I see skinny dudes doing crazy weight but laterals and front raises and other isolation shts but can't bench or press much. Anyway I gotta get stronger and stop being fat but Talenti has taken over my freezer.

I can confirm busto has lost the battle against Talenti

Lmaooo you don't know how disgusted I am in myself after every bite yet I keep going. At least I only did half a jar today O_O

oh! And my scale had me at 166.x,.. Lowest in forever and probably at the expense of LBM. Harsh realities amiright


6/8

Paused HBBS
Triples
185
195
205 x3s
Fives
185 x3s
175 x2s

FS
135x 8 x3
HBBS
115x10 x5

Leg extensions + leg curls
5x

This was best squat session for me in forever. Still trash but hopefully keep going up. Paused felt better than regular squats the other day.

6/9

Close grip incline 2sec pause
185x3 x5

Military press
115x8. 8. 6. 5. 5. (32 total.. All @8ish)

Incline DB (neutral elbows tucked)
55s x10 x3
TRX rows superset
3x12r

Side lateral + tricep push down + DB press
2x

DB curls
3x

Probably not lifting until Sunday because gym closed tomorrow and I've been taking Saturday off.

6/10

Pull-ups
BW x5 x3
+20x3 x5

You should feel disgusted, but mostly because Salted Caramel is the GOAT Talenti flavor. Southern Butter Pecan? C'mon!

Eating the inferior flavors is the only way he can control his consumption

Salted caramel was the first one I tried and promptly started my Talenti binging. Target always running out because it's 2 for $7 smh.


6/12

Paused bench
255x2
275x2 @9.5 lolol
Blue slingshot
295x3 @9
275x6 @9
275x5 @9

Paused incline
185x4 x3

Face pulls
5x
BB curls
5x superset ^


Just ate ~30 pieces of sushi
https://instagram.com/p/BGkkaH1INW1/


1300 total 19 years old light 165er
https://instagram.com/p/BGitu0oK-Nh/

Yea I'm gonna focus on fat loss because I can't even get third place in total in any weight class.

Who cares about competitions just keep getting bigger and stronger