[Repo]

Swam Thursday. Did 40 min low intensity fasted cardio Friday.

Today did reps till failure as follows:

Bench press - 225 lbs
1 set of 11
1 set of 8.5 (needed little help on last one)
1 set of 7

Incline bench press - 185 lbs
1 set of 9
1 set of 7
1 set of 7

Overall slightly better than last time I tried this. Will do sets of 3 for bench on Tuesday. Then heavy singles next Saturday. Am down to about 208.

[Repo]

Warmed up to five single reps of squats at 285

3 sets of 3 of half squats of 335

3 sets of 8 of kickback lunges with a squat at end of 95

[Repo]

Embarrassing performance at the gym today due to sleep deprivation and a few drinks at a work event. Going to track this simply as "I worked out and did every excercise"
Going to bed early tonight and hopefully have decent leg day tomorrow.

[Repo]

Brutal leg day

Squats
3 sets of 7 of 240

Lunges
3 sets of 8 of 50 lbs dumbells

My legs were so beat after this I practically limped my way through the rest of the workout. Overall I'm satisfied I had s good comeback after yesterday

[Repo]

Workout partner didn't make it today so went light.

Incline bench
75 reps of 145, not taking longer than a minute between sets

Bench press
75 reps of 185, same thing

50 dips

Few other accessory work. Headed to philly to enjoy the weather

[Repo]

Leg day

Squats
Single reps of
285
285
290
290
290

Half squats, 3 sets of 3
365

Backstop lunge
3 sets of 9, 95 lbs

And damn my chest is burning from yesterday

[Repo]

Mixed results today.

Bench press
1 set of 3 of 280
1 set of 3 of 280, with tiny bit of help on last rep
1 set of 2 of 280, failed third rep, waited a minute, tried set of 2 same weight but failed 2nd rep. Waited a minute, got final rep.

Incline bench press
Set of 3 of 210
Set of 3 of 215
Set of 2 of 215, failed third rep. Waited a minute. Got set of 2 of 215

[Repo]

Squats

3 sets of 7 of 245
Last set the final couple reps were a little shaky, debating if I should stay at this weight till I can hit full depth on the final reps, or keep powering through as long as I hit depth for all but the final couple reps.

3 sets of 7 lunges, 52.5 lb dumbells

[Repo]

Worked up to the following:

Bench press
1 rep of 275
1 rep of 300
1 failed rep ot 305 (barely!)
1 failed rep ot 305 (even closer!)
2 reps of 275
5 reps of 225

Incline bench
1 rep of 235
1 rep of 235
1 rep of 235
5 reps of 185

[Repo]

Volume leg day

75 reps of 175 squats

75 reps of 65 pound kickback lunges

Bodyweight hyperextensions and some ab work

[Repo]

Did cardio Monday.

Today:

50 reps 225 bench

50 reps 185 in line bench

50 bodyweight dips

[Repo]

Bench press
1 set of 3 280
1 set of 2 280 with little help on 3rd
1 set of 2 280
1 set of 1 280

Incline bench
1 set of 3 215
1 set of 2 215
1 set of 2 215
1 set of 1 215

Disappointing day. Think the lack of progress is due to calorie deficit.

[Repo]

Leg day

Squat:
5 singles of 290

Half squat
3 sets of 3 of 315,made sure to use better form than my 365 reps I did other week

Backstop lunges
3 sets of 10 of 95

[Repo]

Benchpress

Reps to failure of 225
1 set of 12
1 set of 9
1 set of 7
Pause 10 seconds, another rep
Pause 10 seconds. Another rep

Incline bench, sets till failure of 185
1 set of 7
1 set of 6
1 set of 5
Pause 10 seconds. Another rep
Pause 10 seconds, another rep

[Repo]

Leg day

Squats
3 sets of 7 250lb

Lunges
3 sets of 8 52.5 dumbells

[Repo]

Tried something new today.

Bench press
Worked up to 2 sets of 3 315 lbs, negatives, a friend helped me get the weight up.
3 sets of about 5 or 6 rack bench press 225 lbs, with negatives on the way down

Smith incline
3 sets of about 5-6 negatives of 225

Flat bench
Did sets of 135 lbs till exhaustion with a 10 second hold each rep at the bottom ( didn't let it rest on my chest)

Finished off with a set of 135, counting 3 seconds down and 3 seconds up each rep till exhaustion.

It's been over an hour and my chest is still pumped up more than it's been in a while.

[Repo]

Squats
3 sets of 3 275 lbs

Lunges
3 sets of 7 55 lb dumbells

[Repo]

Sidenote, my wrist/forearm is continually recovering. I think within a month I should be able to add deadlifts back to my workouts, an exercise I thoroughly miss.

[Repo]

Regret not documenting a few workouts here. Anyway, leg day:

Squats:Worked up to 5 singles of 295

Power rack was taken so couldn't do half squats. Did lightweight deadlifts, 3 sets of 3 275

3 sets of 10 step back lunges 95 lbs

[Repo]

Squats
5 singles of 295. In a week or two will try adding weight

Negative halfsquats of 335, 3 sets

3 sets of 7 lunges 60lb dumbells

[Repo]

Squats

3 sets of 5 260 lbs

Deadlifts
3 sets of 5, 275 lbs

Backstop lunges
3 sets of 10 105 lbs

[Repo]

Bench day

Single rep 275
Single rep 300
Narrowly missed single rep of 305, twice
2 reps 275
5 reps 225 with 3 second hold at bottom

Did 225 in line smith machine bench negatives, because gym was busy as fuck and real bench was taken. Details aren't important because it's a fucking smith haha

[Repo]

Not a great leg day

Squats
2 sets of 6 255
Failed set of 6 of 255, only got 3, then immediately did 3 more reps at 225

Lunges
3 sets of 6 60 lb dumbells

I think next leg day I'll go heavy again, but then after that do light weight higher reps

[Repo]

Incline bench press
75 reps of 155

Bench press
75 reps of 190

50 body weight dips

In emergency room now, sliced leg on a failed box jump. Fuck that excercise, not doing them again. Looking like I'll needstitches, this will duck up my swimming and leg routine. Shit.

[doc holliday]

Damn dude, did you get your stitches put in? How did you slice your leg on the box jump?