3/13

DLs and squats

BW DL Single leg squat: 15 each leg

Step back lunges: 15 each leg

DL: 45x10 135x10 225x8x2 295x5 295x6 345x3 Solid work from me here really happy with the 295 and 345 sets.

Squat: 45x10 95x12 135x10 185x8

3/15

Bicps/triceps

Standard

3/16

Legs and back

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

Squat: 45x10 95x12 135x12 185x8 225x5 Felt tired and lazy on this one do better next friday.

3/18

Shoulders and arms

Standard

3/19

Chest

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

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

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

Push Ups: 30, 25, 15 Good work out today.

3/20

Dl and squat

Went light tonight, was mad at my phone right as I started. Got an update that deleted pictures of my phone and reset passwords for apps so that made me start like 30 mins late. Jopke.

Dl: 45x10 135x12 225x8x2 295x5x2 345x2

Squat: 45x8 95x8 235x8 185x5

3/21

Biceps and triceps

Standard

3/22

Chest

Flat Bench: 45x10 95x15 135x12 185x8 225x5/135x8 I've never done 225x5 so that **** felt great.

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

DB Incline chest flys: 30x12 30x10 30x8

Push ups: 30, 25, 21

Nice 225x5, I've never even gotten 1 rep, although I haven't tried in a while.

Also, sorry for your UK loss

100% you can get 225 dubby. Unless you're hurt or have sore shoulders or something.

Don't even want to talk about. ****ing cakewalk to the final 4 and we do that **** last night.

3/23

Legs and back

Decided I'm going to do 12 pull ups instead of 10 def felt the difference at the end of the pull up stuff. The fact that I got all of them means I've been shorting myself for a while on back work.

Pull ups: 12
Chin Ups: 12
Close grip pull ups: 12
Switch grip pull ups: 12

Squats: 45x10 95x12 135x12 185x10 225x7 275x2 Only planned on doing 275x1 but the first rep felt good so I did another.

3/25

Shoulders and arms

Standard

3/26

Chest

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

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

Flat Bench DB Chest flys: 30x12 30x10

Push Ups: 30 Lazy on the push ups here

3/27

DLs and squats

DL: 45x10 135x10 225x8x2 295x5x2 345x1 The 345 here was horrible as I was going for 3 and the first rep didn't work out great so gave it up here

Squat: 45x10 95x8 135x8 185x7

3/28

Biceps and triceps

I burnt food I was cooking right before I started this workout and was just super tilted the whole time. Did 3 sets rather than 4 but other than that standard.

3/29

Chest

Flat bench: 45x12 95x15 135x15 185x9 225x6/135x8 I had a 7th, I think, on the 225 set. No clue how I've improved this much in the last month. I wanted 225x5 for the longest and now get 225x6 and might have had more. Now if I could only have a chest like Arnold in his prime I'd be set.

Incline bench: 135x12 155x12 185x9/135x8 God like, for me, 185x9 incline at the top working set here. There was a person in chat the whole night and we were talking back and forth which may have made me take longer breaks between sets than normal so maybe thats why I got the numbers tonight IDK. Will know more next week.

DB incline chest flys: 30x12 30x10 30x8

Push ups: 30, 25, 21

3/31

Legs and back

Pull ups: 12
Chin ups: 12
Switch grip pull ups: 12
Close grip pull ups: 12

Squat: 45x10 95x12 135x12 185x10 225x7 275x1

Bent over DB rows: 30x18x2

4/1

Shoulders and arms

Standard

4/2

Chest

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

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

DB Flat bench chest flys: 30x12 30x10

Push ups: 30, 22

4/3

DL/Squat

DL: 45x10 135x15 225x8x2 295x5x2 345x3 365x1 ties PR I took forever to do the last reps here as I was talking to someone on twitch so I think thats why I was able to lift this. Like 5 min breaks on the last two sets which is kinda cheating but w/e

Squat: 45x10 95x10 135x8 185x8

4/5

Biceps and triceps

Standard other than I got to do close grip flat bench for triceps which felt great as I knew I was going to skip chest here as I wanted to make up on arms for missing on the 4th

4/7

Legs and back

Legs and back

Pull ups: 12
Chin ups: 12
Switch grip pull ups: 12
Close grip pull ups: 12

Squat: 45x10 95x12 135x12 185x10 225x5 275x2

4/8

Shoulders and Arms

Standard

4/10

DLs and Chest

Missed on Monday here so decided to mix two work outs

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

Flat Bench: 135x12 155x10 185x8/135x8 This was a struggle tonight, feels like I've missed too many chest workouts lately.

DLs: 45x10 135x12 225x8x2 295x5x2 Didn't go heavy here as I was a bit tired out.

4/12

Biceps and Triceps

I got to do close grip bench again the way the week worked other than that standard drop sets.