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I'm dealing with a minor strain in my right quad which really held me back today. I had to keep things light. I tell you, it's always something.
Squat
135lbs x5
225lbs x 3
315lbs x3
385lbs x5x4
405lbs x1
Finished up with leg extensions, machine rows and small leg press.
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Overhead Press
Bar x10
95lbs x5
135lbs x3
155lbs x5x3
Dumbbell Bench Press
75lbs x8
90lbs x8x3
Chin Up
bodyweight x5
+55lbs x8x3
Dumbbell Rows
65lbs x8x3
Close Grip Bench Press
135lbs x12x2
135lbs x16
Finished with chest press, triceps pull downs, pec flys and biceps curls.
Last edited by Casual Lifter; 12-13-2021 at 02:51 PM.
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Deadlift
135lbs x3
225lbs x3
315lbs x3
405lbs x1
455lbs x1
515lbs x3
515lbs x2
545lbs x1
Finished up with cable rows, machine rows and leg extensions. I felt weak today, probably do to overtraining my back. I need to cut back on the weighted chin ups on pressing days. It's affecting my deadlift.
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So, lately I've just been winging it at the gym. I need to get back to more structured workouts. Anyway, back at it.
Bench Press
135lbs x5
185lbs x5
225lbs x3
275lbs x3
285lbs x3
315lbs x1
315lbs x0(fail)
Close Grip Bench
235lbs x3
225lbs x3
185lbs x10
Dumbbelll Bench Press
80lbs x6 x2
90lbs x6
100lbs x3
Neutral Grip Pull Ups
10x3
Finished up with incline machine press. triceps push downs(heavy), biceps curls, cable overhead press and pec flys.
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Man, squats literally kicked my ass today. I had to cut my workout a little short after upping the volume.
Squats
Warm up
135lbs x5
225lbs x3
5 second pause
315lbs x3
355lbs x3
405lbs x1
415lbs x1
425lbs x1
Volume
315lbs x10
275lbs x10
Dumbbell Bench Press
70lbs x10x3
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Volume workout:
Bench Press
bar x 5
135lbs x3
225lbs x10
215lbs x10
205lbs x10
195lbs x10
185lbs x10
175lbs x10
165lbs x10
155lbs x10
145lbs x10
135lbs x10
Rested 3 minutes between sets. I used to be able to do this with 2 minutes rest between sets.
Hammer Curls
35lbs x8x3
Close Grip Bench (with ez bar)
90lbs x15
90lbs x17
90lbs x18
Finished up with converging chest press, inclines chest press, triceps pull downs, pec flys and lat pulldowns.
Last edited by Casual Lifter; 12-27-2021 at 01:04 PM.
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Deadlift
135lbs x3
225lbs x3
315lbs x3
405lbs x2
455lbs x1
495lbs x7
405lbs x9
Chin Ups
bodyweight x5
+45lbs x5
+90lbs x3(failed set of 5)
Pull Ups
+25lbs x9
Finished up with cable rows and leg extensions.
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Incline Bench Press
135lbs x10
185lbs x5
205lbs x6x3
Close Grip Bench Press
185lbs x5
225lbs x5x3
Pull Ups
5 reps
+45lbs x7x3
Overhead Press
95lbs x5
135lbs x4 (Not sure why I even bothered)
Finished up with chest press.
Finished up with chest press
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Squat
135lbs x10
225lbs x3
315lbs x3 (last rep 5 sec pause)
5 second Pause
365lbs x1
405lbs x1
425lbs x1
Reps
445lbs x1
405lbs x5
365lbs x5
Leg Press
540lbs x5x2
720lbs x5x2
Dumbbell Rows
65lbs x8
75lbs x8
85lbs x8
Finished up with leg extensions
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Deadlift
135lbs x3
225lbs x3
315lbs x3
405lbs x2
455lbs x1
525lbs x1
585lbs x1
405lbs x10
Chin Up
1x5
+45lbs x8x3
Machine row, leg extensions
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