2/6

DL & Squat


Single leg dl squat: 15 each leg

Step back lunges: 15 each leg

Dl: 45x10 135x10 225x8x2 295x5x2 345x3 345x1

Squat: 45x10 95x12 135x12 185x5

2/7

Triceps and Biceps

Standard.........

2/8

Chest

Flat bench: 45x12 95x15 135x15 185x10 225x4/135x10 Wanted a 5th on 225 rly bad but it wasn't going to happen. Will be looking at this set over time to see if my strength ever goes up.

Incline bench: 135x12 155x10 185x8/135x8 Standard

Incline DB chest flys: 30x12x2 30x8 These felt great/ez

Push ups: 30, 24, 18

2/9 Off

2/10

Legs and back

Standard warm up

Squat: 45x10 95x12 135x12 185x10 225x5 245x3 there felt good no lower back pain after this time through like last time. Spent more time thinking about form and it might have paid off in lack of soreness.

Pull ups: 10

Chin ups: 10

Switch grip pull ups: 10

Close grip pull ups:10

Leg extensions: 15x70x2

2/11

Shoulders and biceps

Hodge podge of work biceps feel good today, like informed them, shoulders need more heavy work. I usually only ohp 95 did it the first time through felt to light and moved up to 105 so that was nice. Still have a way overdeveloped front delt compared to mid and rear but it's getting better especially my rear delt.

2/14

I missed Mondays and Tuesdays workouts so I did two separate work outs on the 14th to make up for it. Both ended up feeling good. And maybe I burned some calories along the way.

Dead lifts at 3

Usual warm up and bw stuff

Dls: 45x10 135x10 225x8x2 295x5 295x3 345x1 wanted 3 on 345 only had one

Squats: 45x10 95x12 135x15 just to keep something going on the quads


Biceps and triceps at 9:

Standard super sets are standard. Tris feel good today. Also up to 181 so 4lbs in like the last 2 weeks or so...

2/15

Chest

Flat bench: 45x12 95x15 135x12 185x9 225x4/135x9 Really ****ing want 225x5 at some point in life, the dream is x8 obv

Incline bench: 135x13 155x10 185x7/135x8 Wanted 185x8 here but it wasn't going to happen

Incline DB Chest flys: 30x12 30x10 30x8

Push ups: 30, 23, 18

2/17

Legs and back

Not in this order but

Pull ups: 10
Chin ups: 11
Close grip pull ups: 10
Switch grip pull ups: 10

Squat: 45x12 95x15 135x12 185x10 225x5 245x5 275x3 315xF I have almost never failed on squats meaning I prolly am not pushing hard enough but holy **** was 315 just bad. It actually didn't feel to heavy coming off the rack but my form going down was bad and it wasn't going back up. Kinda messed up the lower part of my back where it feels like your hip connects down there and had to take some Advil for the pain on the 18th but feel fine today. Only defense of my self that I have is I wasn't set up for 315, which would have been a PR, and was shooting for standard reps not 1rm at the end. But still it was bad.

2/19

Chest

Incline bench: 45x10 95x15 135x14 155x12 185x10/135x8 Holy **** the 185 felt so good tonight, I have never done that many reps at 185 on incline.

Flat bench: 135x12 155x10 185x7/135x8 Not as strong feeling on flat bench

Flat bench db chest flys: 30x12 30x10 30x8

Push ups: 30, 27, 20

2/20

Dls and squats

Bw dl one leg squat: 15 each leg

Step back lunges: 15 each leg

Dls: 135x10 225x8x2 295x5x2 345x1 345x2 the first 345 my grip was trash and had to give it up wanted 3 each 345 ended with a 1 and 2 ball what ever.

Squats: 45x10 95x15 135x15 185x10 intentionally pussy and light to set up a revenge squat of 315 on saturday

2/21

Biceps and triceps

Standard

Triceps feel great after this one.

2/22

Chest

Flat bench: 45x10 95x15 135x17 185x10 225x4/135x8 Really want 225x5 here but I haven't felt like I have it yet

Incline bench: 135x12 155x10 185x8/135x8 This was a good set

Incline DB chest flys: 30x12 30x10 30x8

Push ups: 30, 22

2/24

Legs and Back

Not in this order but

Pull ups: 10
Chin ups: 11
Close grip pull ups: 10
Switch grip pull ups: 10

Squat: 45x12 95x15 135x12 185x10 225x5 245x5 Not the best not the worst.

2/25

Shoulders and arms

Standard

2/27

DLs

Was super tired for this so was basically the worst work out ever.

Dls: 135x10 225x8x2 295x5x2 Like that was it.

2/28

Chest

Another short one here.

Flat bench: 45x10 95x15 135x12 185x8/135x8

Incline Bench: 135x12 155x10 185x8/135x8

Push ups: 30

3/1

Biceps and Triceps

Standard

3/2

Legs and Back

Pull ups: 10

Chin ups: 10

Switch grip pull ups: 10

Close grip pull ups: 10

Squat: 45x10 95x12 135x12 185x10 225x7

3/4

Shoulders and Arms

Standard

I did add in side shoulder raises while holding onto one of the pillars in the basement and I felt like it worked the side delt rly well so prolly continue to do that weekly.

3/5

Chest

Incline Bench: 45x10 95x15 135x12 155x12 185x8/135x8

Flat Bench: 135x12 155x10 185x7/135x8

Flat Bench DB Chest flys: 30x12 30x10 30x8

Push Ups: 30, 22

3/6

DL & Squats

Single leg dl squats: 15 each leg

Step Back lunges: 15 each leg

DL: 45x8 135x10 225x8x2 295x5x2 345x2 Best set of DLs in my entire life all of it felt solid wanted 345x3 but not mad at all

Squats: 45x10 95x12 135x12 185x5

3/7

Biceps and triceps

Standard

3/9

Legs and back

Pull ups: 10

Reverse grip pull ups: 10

Chin ups: 17 A guy on the stream asked me to do as many as I could, now I know my max pull ups at least

Close grip pull ups: 12

Squat: 45x10 95x12 135x12 185x10 225x7 245x3 275x1 As I went up here I realized the bar was resting on the top bone in my spine. It was bruised over when I looked in the mirror after finishing. So for the last couple of reps at the higher weight I rolled the bar down a bit on my back and it felt way better. Need to work on that at lighter weight on Tuesday next time I squat.

3/11

Shoulders and arms

Standard

Feels like I'm seeing a bit of improvement in the size of my arms and especially rear delt so going good so far.

3/12

Chest

Incline bench: 45x10 95x15 135x12 155x10 185x8/135x8 Good **** here

Flat bench: 135x12 155x10 185x7/135x7 Fine, nothing to great.

Flat bench DB flys: 30x12 30x10 30x8

Push ups: 30, 22