Thread: A Journal into the DARK

Today Chest-Delts-Triceps

Felt like shit getting over a cold

Flat bench press

Did 6 sets of 3 rep speed reps @160lbs as a warm up RI 45-60 seconds

1 175lbs 12 reps
2 200lbs 10 reps
3 240lbs 6 reps (fail)

Incline Dumbell Bench

1 90lb dumbells 8 reps

Standing alternating dumbell press
1 70lb dumbells 6 reps

Standing Lateral raise
1 30lb dumbells 10 reps

One Arms behind head dumbell extensions
40lb dumbell 8 reps

One arms kick backs
40lb dumbell 8 reps

Today QUADS, BACK, BICEPS

Felt shit at first still getting over cold, then after my speed reps felt like 100 dollars for 30mins then felt shit agen so stoped working out!

Squat

6 sets 175lbs 3 reps (DE) (warm up) (RI 45sec)

3 Sets @ 350lbs x 3 reps box squat
3 sets @ 275 x 3 reps full squat (ass to the grass)

Bent over Barbell rows

3 sets @ 200lbs x 5 reps
3 sets @ 275lbs x 3 reps

Dumbell Hammer Curls

3 sets @ 60lb dumbells in each hand for 5reps

Glad to use very good form on all movments and didnt hit faliure on anything

Today Chest-Delts-Triceps

felt 100%

Flat bench press

1 175lbs 15 reps
2 200lbs 12 reps
3 260lbs 6 reps (fail)

Incline Dumbell Bench

90lb dumbells 8-12 reps 3 sets

Standing shoulder press
140lbs 10,8,6

Standing Lateral raise
25lb dumbells 15 reps

Standing benhind head barbell extensions
80lbs 14,15

Good luck hardtrainer. I train lowish volume high intensity too.

nice journal. any specific goals you are shooting for?

Good start, HT. Good luck with the plan.

Originally Posted by P-funk

nice journal. any specific goals you are shooting for?

thanks, i am looking for strenght and size gains, i want to be grow and get very strong in the process i dont wanna look big and be weak pumping up small weights, i like performance and challenging myself

Originally Posted by HardTrainer

thanks, i am looking for strenght and size gains, i want to be grow and get very strong in the process i dont wanna look big and be weak pumping up small weights, i like performance and challenging myself

i hear ya man. i have similiar goals. I can't wait to see your progress.