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Lets see what this muscle can do..

IML Gear Cream!
Decline Bench
255lbs for 4x8 (75 sec ri)

Chest Press
2 plates on each side for 4x10 (75 sec ri; rps)

Cable fly press? Supinated
45lbs on each side for 2x12 (45 sec ri)

Cable fly press, pronated
45lbs on each side for 2x12 (30 sec ri)

Cycle < 60 min

Stretched


Another stressful phone call came in today and fucked today ALL up.
 
Weighted Chins
70lbs for 4 reps
90lbs for 2x4 (too heavy)
70lbs for 2x4 (1 min RI)
Then did a drop set of 45lbs, 25lbs, BW for 4-5 reps

Weighted Wide Pullups to 20 reps
25lbs and it took 6 sets (15 sec RPs; strapped)

T bar Row
3plates for 4x8 ( <1 min RI)

Caveman


I hate working out this late. And I hate not being strong at pullups, so thats why I did the drop set.
 
Squat
245lbs for 3x3 (back is sore)

Marching db lunges
50lb dbs for 4x6 (45-60 sec ri)

Goblet db squat
85lb db for 3x8
~ss~
Leg extension
2 plates for 3x8 (30 sec ri)

Cossox squat
14kg on for 3x3 on each leg
~ss~
Unilateral kb swing
20kg on for 3x3, each side
~ss~
Goblet kb squat
3x6 (30 sec ri)

Cycle


Back is not happy from all the driving and cleaning my mom's. Very beat up. Thank God I didn't do this before I went down there but Jesus, 245lbs?!

Burn city at the end tho
 
Flat DB Press
115lb dbs for 5x6 (~1 min ri; last set failed at 5)

Weighted dips
1 plate + 25lbs for 4x8 (1 min; dps and failure on the 4th)

Db Skullcrusher
40lb dbs for 5x8 (45 sec ri)

Cable crunches

Stretched


Good day, fuck no, great day. So far no stressors either.
 
T bar row, supinated
3 plates + 25lbs for 4x6 (1 min ri)

Db row
115lb db for 5x5 (1 min ri)

Barbell row, pronated
135lbs for 4x8 (30 sec ri)

Concentration db curls
30lb db for 4x8 (30 sec ri)

Reverse weighted bar curl
30lbs for 3x10 (30 sec ri)

Sauna now


Uhhhh, Jesus, so my back is sore. Lower back. It became more and more tired as the workout went on... Now, this has happened before on a row day and it came from a row where I had to support myself. That t bar is a bitch to setup! Ugh.
 
Flat DB Press
120lb DBs for 5x5 (75 sec RI)

Incline DB Press
90lb DBs for 5x6 (1 min RI)

Flat Alternating DB Press
90lb DBs for 4x8 (1 min RI; 2 sets were with resting arm extended, with the other 2 sets, the resting arm flexed)

Cable Crossovers, supinated
Weird weight for 3x10

Cable Pressdowns
60lbs for 3x10

Cycle for 20 min

No stretches!


Got more driving to do, so made this a bench only day. I did deadlift every single db set, including the warm ups. Am i tired....hmmmmmm, im hungry.
 
Belt squats
4 plates on each side for 5x5 (1 min ri)

Belt squats
3 plates on each side for 4x8 (45 sec ri)

Leg press
4 plates on each side for 4x10 (45 sec ri)

Leg extension
140lbs for 4x10 (30 sec ri)

Stretched


With all this driving, my back is back at being sore. Thank God I didn't freeze my membership.
 
IML Gear Cream!
Few days ago...

Bench
275lbs for 5x5 (last set had 3)

Flat db press
100lb tbs for 4x8

Kettlebell with 105lb db floor presses
Seated cycle
Triceps

Honestly can't remember what I did and this was a workout during traveling.
 
After hours of driving...

Dead
245lbs for 3x3 (1 min ri)

Sumo deads
225lbs for 5x5 (1 min ri)

Romanian db deads
95lb dbs for 4x8 (45+ sec ri)

Single legged rdls
25lb dbs for 2 sets, burn out

Theracane
Stretched
Cycle


At least it's muscular soreness but I did not have confidence in any heavy lifts nor moderate intensity with volume. Though, the db deads are reasonably high volume but if I rested longer, they'd been cake.
 
All 30 sec ri

T bar row
3plates + 25lbs for 5x5

Yates row
205lbs for 5x6

Supinated cable row
135lbs? for 4x8

Preacher db curl
25lb db for 3x8

Reverse weighted bar curl
30lbs for 4x8

Hardly stretched


Quick day. And I just realized I've strayed from my bodybuilding volume focus. Ah well.
 
Squats
285lbs for 3x3

Narrow stance squats
225lbs for 5x5

Marching DB Lunges
45lb tbs for 4x8 (45-90 sec ri)

Caveman
Dragonflags

Stretched


Man, I just don't have confidence yet with heavy squats. Still, it's improving.
I did some narrow stance squats cuz, why not, this is bodybuilding right?

The lunges were hard. Lost some cardio capacity. Caveman circuit confirmed it.
 
Bench
225lbs for 8x3

Flat db press
95lb dbs for 5x5

Weighted dips
1 plate for 4x8

Cable pressdown
75lbs for 3x10

Cable crunches
Cycle now


I had a death in the family that is plaguing me. Doing what I can, one day at a time, so this was a light day.
 
Conventional deads
225lbs for 3x3

Romanian deads
275lbs for 4x6

Reverse hypers
Bw for 3x12

Ham stretched


I guess I did too much today cuz my back is aching. It isn't nerve related tho, when I stretch in my chair, it feels good.

Pain, sure, but I'm happier today.
 
Wide Weighted Pullups
45lbs for 8x3 (45 sec RI; first set was 30 sec; strapped JIC)

Weighted Chins
25lbs for 5x5 (30 sec RI)

HS Row
3 plates for 4x8 (30 sec RI; 2 RPs on last set)

Preacher Curl
35lbs on each side of reg curl bar for 4x6 (45 sec RI; failed and RPs on 3rd & 4th set)

Sprints x 6

Hangs
Theracane
Bands


My back is killing me. Every stretch does feel better, but sciatica is noticeable when sitting and raising my leg. I felt faint when I was doing the rows! Wtf?!
 
Belt squats
4plates on each side for 5x5 (45-60 sec ri)

Same thing
2 plates on each side for 4x8 (30 sec ri)

Leg extension
145lbs for 3x10 (30 sec ri)

Same thing
120lbs for 2x12 (30 sec ri)

Theracane
Bands
Sauna


Luckily I didn't freeze my account here cuz my back is still fucked. And I must be lost strength because 4 plates was hard.

Another fun did bit is that my right now had some pain today. Not dull pain, but PAIN. Feels fine now.
 
Bench
275lbs for 5x3 (1 min ri)

Decline bench
225lbs for 4x8 (45 sec ri; failed after 6?!)

Flat db press
60lb dbs for 3x12 (45 sec ri)

Diamond push ups
4x10

Theracane
Bands


Uhh, ok i was weak as shit today, I had pains in my elbows, and I've got some piriformis syndrome going on.... even now.

Active rest or yoga is what I need.
 
IML Gear Cream!
Bench
265lbs for 5x5 (1 minRI; 4th set had 4 reps, 5th had 3 and 75 sec RI)

Flat DB Press
85lb DBs for 3x10 (1 min RI)

Standing OH DB Press
40lb Dbs for 3x12 (1 min RI)

Reverse Hypers
McKenzie Pressups

30lb DBs for Skullcrushers 3x10
~ss~
Cat/Camels

Bands
Theracane


This stress has destroyed my strength. Then again, I had shit sleep and just starting back up, so I am ok with this.

Stretched the shit out of my piriformis. Its gettign better, but its still quite bad.
 
Belt squats
3 plates on each side for 5x8 (45 sec ri)

Weighted bar lunges
60lbs for 4x8 (1 min ri)

Db romanian deads
45lb dbs for 4x10 (45 sec ri)

Unilateral, alternative leg press
2 plates on each side for 5 reps each leg, each platform for 4 sets (30 sec ri)

Yoga
Bands


Ok, im back, and doing light shit. No piriformis nerve shit so this works. Including the deads?
 
Weighted pullups
1 plate + 25lbs for 3x3

Weighted neutral chins
45lbs for 5x5

Weighted chins
25lbs for 4x6 (8 reps on first set)

Seated neutral grip row
135lbs? for 4x8

Tbar row, supinated
2 plates for 5x8

Facepulls
90lbs for 2x12
~ss~
Cable crunches
90lbs for 2x12

Cable rope hammer curls
90lbs for 2x10
~ss~
Cable crunches
90lbs for 2x10

Cable reverse curls
50lbs? for 2x10
~ss~
Leg raises 2x10

Step ups for tabata
Cycle for 30 mon

Yoga
Bands


Did a long day since i had 3 hours to kill.
 
Rack deads
335lbs for 2x3

Romanian deads
225lbs for 3x5

Marching db lunges
80lb dbs for 4x3

Tabata x 2

Yoga & bands (which took 18 min)


Those racks are downright embarrassing. Taking it easy? Mehhhh,yeah,kinda. I was feeling a tug near my spine at 315 so i took my time. The racks did have a lot of warm ups.
225lbs, 245lbs, 275lbs, 315lbs, 335lbs all had 3 reps
 
Flat db press
110lb dbs for 5x5 (75 sec ri)

Incline db press
85lb dbs for 4x8 (1 min ri)

Clean n pressed up OH BB Press
135lbs for 5x5 (full rec)

Caveman
Yoga


Ahhh, nice to have decent numbers again. And look at that, i cleaned the barbell into place for a military press. I even chose to do this!
 
Db rows
110lb dbs for 8x3 (30 sec ri)

Tbar row, neutral
2 plates + 25lbs for 4x6

Supinated lat pulldown
160lbs for 4x8

Sprints x 8

Yoga


Last night i did a low volune amount of legs and didnt stretch. Today my back is stiff. The fuck.
 
Bench
275lbs for 6x3 (45 sec ri; see comments)

Incline db press
75lb dbs for 5x5 (30 sec ri)

Flat db press
75lb dbs for 3x10 (30 sec ri)

Standing oh db press
40lb dbs fir 5x8 (30 sec ri)

Cycle now


Ok, it was going to be 8x3 but when i laid down for set 7, i got extremely dizzy. I stood back up, walked a bit, laid down, did 1 rep, then felt it again. Racked it.

This is what ya get dummy, ya wanna drink heavily 3 days in a row? Well good for you dummy cuz now ya gotta do this over.
 
Was this a conditioning day? :)

Marching DB Lunges
75lb DBs for 6x3

Jammer Station
2 plates on each side for 3x3
~ss~
Gobleet DB Squats
85lb DB for 3x3 (1 min RI)

Jammer Station
1 plate + 35lbs on each side for 3x3
~ss~
Thrusters
85lb DB for 3x3 (1 min RI)

Jammer Station
1 plate + 25lbs for 3x5 (45 sec RI)

Tabata
Caveman

Yoga, Theracane, Bands


Ok, so heavy lunges and they were strapped. But then, I thought, fuck, I dont want to do any hypertrophy work and end up sore. How about some explosion shit? Why not!

It was fun! :ohyeah: And now, I get to jerk off since no one loves this awesome body strapped to this giant dick. :(
 
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