Seems impossible. 4 months?! I don't want to be great I just want to complain sometimes when I come up well short of my goals lol

6/19

Seated plate loaded row
5 plates x5r x2
5p x7 (plate fell off)
4p x10 x2
4p x13 (plate fell off)

Cable row
5x12

Cable curl
12s x a million sets

Plan is to take is easy until Wednesday for deads and Thursday for incline. I'd like to incline 330 on Thursday.

Idk if I got what it takes to get shredded and cut into the mid 150s. Too much eats to be eaten and dranks to be dranken. I should make my mind up soon because 12 weeks from bench meet

ITT unsuccessful attempts to bribe somebody to go to the gym less.

for your wardrobe

6/20

Leg curls
8x8

Abs/rope
8 sets

Kb swings
~10 sets of 10 idk

Roll

Gonna stay under 1500 calories today

6/21

Eccentric Pushdown

Paused bench
Bar x30
95x10
135x10
185x5
205x2
225x2
Three sec pause
245
265
275
Paused amrap
245x10
Tng amrap (60sec rest)
245x6

The paused amrap my lower back felt like it was giving out after 8-9 reps but 245 was really easy. Probably good for 14-15 today

Fake incline wide paused
135x10 x5

Machine fly
100 reps (20 20 15 15 10 10 10)

Obv not gonna go for 330 incline. It's there if I want but rather focus on getting 365+ flat in 12 weeks.

Amrap or two on Sundays and slingshot work on Thursdays working primarily with sets of 3-5. If I can triple it with blue slingshot, I can get it raw imo.

I've done 275x8 paused on fake/low incline already so 295x10 is doable before I start peaking.

6/21 night

Seated plate loaded row
2.5 plates x10 x5

Facepulls
100 reps

6/22

Cable side lateral
10x10

Facepulls
3x20

Db curls
25s x10 x3

Bb curls
Bar x12 x3

Cable curl
3 sets

Db side lateral
15s x30 + 10 +10

Probably did a lot more just don't care to remember. I really don't think I can make 148 now. Will still try since there's a meet in October as well.

6/23

Rear dels
Minor curls

https://instagram.com/p/4SSH8kINWp/

6/24

Deadlift
275
315
340
365x5 @9 and right pec cramp
315x10 x2

I think I should use lighter weights for my amraps or just hit 315x10 for more sets the next two weeks.

Leg curls
5 sets

Abs
5 sets

Probably going back tonight because I'm stupid and can't turn down a free cheesecakeSSSS. Four s because I literally earned 4 free 16oz cheesecakes if I want them smfh

6/24 night

Cable preacher
6x12

Rear delt machine fly + db curls
5 sets

Facepulls
120 reps (10x12r)

Cable curl
3x20

Db curl drop set


After my bench session tomorrow I'll be deloadiing via dropping intensity for a week. No way I drop frequency unless I drop my calories a lot. Probably 50/50 to make 148 in October the way I eat.. push pull 11 weeks out probably 2:1 dog

6/25

Paused bench
275
300
330x1 x2 (@9.5 , @10 )
275x8 @9.5
3sec pause
275x3 x2
Tng
225x10 x2
225x8
185x10

Paused incline
185x5 x2
Tng incline
135x10 x5

Cable fly
100 reps (3x20, 4x10)

Triceps tendons are trashed. Not pressing at all for at least 6 days. Might even go longer. Very demoralizing session.

I hate lifting weights. I was sitting on some DBs and stood up and my right knee is still facked. Haven't squatted in forever.

6/25 night

Facepulls
10x10

Cable Side lateral
10x10

Db lateral 10s x35 rest pause 15

Probably upper back and biceps tomorrow.

Isn't one of the substances really good for tendon issues? Or is it the really expensive one?

^ it's one of the cheapest ones and ofc v popular with pling crowd.

My right knee has been bothering me for like 2 years now. It's not like pain pain, but it's uncomfortable. I only have this discomfort when I am in some sort of bent-knee position that is above parallel. Like when I sit on a chair and I don't move around for a while, it starts getting really annoying. Or when I do a random air squat throughout the day. Or walking up stairs, definitely walking up stairs.

When I squat with weights my knees feel perfectly healthy and painless.

Should I still be worried?

Idk, but I might prefer that to pain while squatting and randomly throughout the day. For me, rolling IT bands help a lot but I don't even really care to squat right now so it's whatever.

6/26

Seated plate loaded row
5 plates x6
5p x5r x4
4p x10 x3
3p x20

One arm cable row
6x8-10

Been away from this forum for ~2 years. Damn man, you looking swolt. Good job, keep it up...sorry your knee is facked.

Thanks, man. Gonna try to squat sometime this week and I doubt I'll be good to go lol.

6/27

Leg curls
Warm ups
3x10
3x8

Kb swings
6x10

Cable preacher
5 sets

Db curls
3x12

Cable curl
50 reps (20 15 15)

Taking it easy. Attempting to stay under 1500 calories. Had a ny strip, potatoes, bread pudding last night and just been eating too much all week.

6/28

Paused fs
Bar x5
65x3
95x3
115
135

Paused hbbs
115x5 x2
165x3
185x3 x5

Fs
115x10

Abs/rope

Have to use a wider stance so my knees can't shift forward. Knee held up ok. Wanted to do more but played it safe.

6/28 night

Facepulls
10x12r

Rear delt machine fly
5x20

Light rope Pushdown
3x50

Roll

6/29

Machine fly
5x15
1x25

Incline db
30s x15 x5

Paused incline
95x10 x2
145x10 x2
195x5
145x10 x3
95x10 x3

Machine fly
5x10

Facepulls
5x20

6/29

Cable preacher
5x12
5x20

Cable curl
5x12
3x20

Facepulls
5x20

Cable side lateral + front raise
10 sets

Weird. Was dead before I went to gym but it's insanely hot so I went then I couldn't run outta energy. Could've did twice as much. All easy stuff but yea.

Squats tomorrow.

6/30

Paused dl
275x1 x5

Rdl
225x8

Snatch grip sldl
135x10

Pendlay
185x5 x2

Seated plate loaded row
4p x5 x5
3p x10 x3

Seated cable row
5x10

Abs

Felt like trash. Not eating enough and my lowest weight in two weeks proves it. Squats on Thursday or tomorrow if I feel good.

Triceps tendons are really bad. Hurts to deadlift.