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10/12
squat paralell box
been a while since I squatted, not bad but I started to get greedy
135x5x2
225x5x2
275x5
315x2
365x1
405x1
455x1
470x5 (ugly as sin, but more than I planned on)
over head squats
45x5
65x5x2
65x8
jelly filled krispey kreme, boston creme krispey kreme, two scoops whey
10/14
bench
45x15
95x15
135x12
185x10
225x8
275x5
315x5
365x4
405x4
410x4
(everything felt pretty easy, a little sore at first but just taking my time on warm ups helped with that)
db rows 80x8x2
pull downs 165x10 180x10
some sort of gay fruit juice a pint of chocolate milk and a scoop of whey
10/18
bench
155x10x2
set of fatman pullups bwt x5
225x8x2
set of fatman pullups bwt x6
275x5
set of fatman pullups bwt x7
315x5
365x11 sposed to do 2 sets of 8, but felt like an asshole and wanted to get closer to my top end
db rows 80x9 4 sets
pull downs 180x12
db curls 30x12
fruit juice and two scoops
10/20
deadlift
135x5x2
225x5x2
315x5x2
405x5x2
455x8
(the last set felt much easier than I anticipated)
conventional deadlift
315x6
315x7
315x8
two sets of planks
stawberry banana sunny d, giant laffy taffy 2.5 scoops of whey
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10/23
bench
fat man pullups super setted w/ bench
2 sets of 8
45x15
2 sets of 8
135x10
2 sets of 8
135x10
2 sets of 8
225x6
2 sets of 8
225x6
2 sets of 8
315x5
2 sets of 8
315x5
365x5
390x6x2
db rows
80x10x2
pulldowns
195x8
pullups
bwt for 6
4 choc glazed krispy kreme, 2.5 scoops of whey
10/26
squat (paralell box)
55x10x2
135x10x2
235x10x2
325x5
415x8
overhead squats
45x10
65x8
85x8
105x8x2
planks and side planks
pack of mentos and two scoops of whey
10/28
bench
fatman pullups super setted with bench
2 sets of 8
45x15
2 sets of 8
95x12
2 sets of 8
135x10
2 sets of 8
135x10
2 sets of 8
225x6x2
2 sets of 8
275x5
band pull aparts set of 12
315x5
band pull aparts set of 12
365x4
415x4x2
band pull aparts set of 12
bench asst super setted w/ db rows and pulldowns
275x8 normal grip
275x8 medium grip
db rows 85x8
275x8 close grip
db rows 85x8
275x8 close grip
pulldowns 180x10
275x8 medium grip
195x10
bottle of orange soda, big bag of sour gummie bears, 2 scoops of whey
John Land gave me a bunch of shit for not posting regularily I'll try and do better in the future
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11/2
Bench
bent rows with 45lb platex12
rear delt raises with 20's x8
db rows with 20's x8
45x15
db rows with 20s x8
45x15
rear delt with 20's x8
db rows with 20's x8
95x12
db rows with 20's x8
fat man pullups bwt x8
95x12
rear delt with 20's x8
db rows with 20's x8
135x10
db rows with 20's x8
135x10
rear delt with 20's x8
225x6
fatman pullup bwt x8
225x6
db rows with 20's x8
band pull aparts mini x15
275x5
db rows with 20's x8
315x5
rear delt with 20's x8
375x8
375x8
low rows with pulldown bar
135x10
150x10
165x10
pullups
2 sets of 7
half a bag of sour gummie bears and a bag of regular gummy worms, two scoops whey
11/4
deadlift
135x8
135x8
225x5
225x5
315x5
405x5
485x4
495x3
405x5
conventional from a defacit
425x3
from floor
435x3
bag of cherry sours, bottle of powerade, 2 scoops of whey
I think because I am going so long between pulling and squatting sessions now, I need to increase the volume of work, a month or so ago my pulling felt great so I'll see if I can get it going, it wasn't terrible today but did not feel as good as it should have.
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11/7
bench
fat man pullup bwt x6
fat man pullup x6
45x15
fat man pullup x6
band pull apart with mini band x12
45x15
fat man pullup x6
95x12
band pull apart x12
fat man pullup x6
95x12
fat man pullupx6
135x10
band pull apart x6
135x10
fat man pullup x12
band pull apart x6
225x6
fat man pullup x6
225x6
band pull apart x12
275x5
fat man pullupx6
315x5
band pull apart x12
365x5
400x6x2
regular grip bench
280x8
low row with lat pulldown bar 150x10
medium grip bench
280x8
low row 150x10
close grip 280x8x2
165x10
medium grip 280x8
pullups bwt x8
two bottles of vitamin water, a bag of gummy worms and two scoops whey
11/10
squat
45x12
135x5x2
225x5x2
315x5
365x5x5
(figured I should add some more lower body volume as I am squatting and pulling less frequently right now)
over head squats
115x8x3
balance is awful right now, even with this light weight I nearly eat shit on a regular basis, I even dumped the weight once.
planks and side planks, two each for 30 sec.
two krispy kremes and a quart of chocolate milk
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