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Lets see what this muscle can do..

IML Gear Cream!
Come on fucker!
 
Bench
290lbs for 3x3
275lbs for 2x3 (1+ min RI)

DB Lunges
90lb DB for 5x3 (1 min RI)

Clap Pushups 3x3
~ss~
Standing OH DB Press
35lb DBs for 3x12 (45 sec RI)

Jammer Station
1 plate on each side for 3x3
~ss~
Goblet DB Squat
600lb DB for 3x12 (45 sec RI)

Stretched


Switched it up and still struggling, but today I had under 5 hours of sleep. Hoping to get a nap later on. I was really fucking tired after the goblets.
 
Romanian deads
325lbs for 5x3 (60 sec ri)

Weighted wide pullups
50lbs for 5x3 (60 sec ri; 5 reps on last set; strapped)

Seated neutral rows
135lbs for 3x12 (30 sec ri)

Reverse hypers
35lbs for 3x12 (30 sec ri)

Concentration curls
35lb dbs for 4x8 (45 sec ri)

hardly stretched


Strapped on 3rd set on for deads and i think pullups.
Seated rows were burning but a tad easy. Hypers were tough. Both of these went down 15 sec ri.
Curls went up and i did need some forced reps on the left hand, last set.
Now, my right arm still hurts in the beginning but it does go away.
 
Bench
275lbs for 5x3 (1 min RI)

DB Lunges
95lb DB for 5x3 (1 min+ RI)

Leg Press
2 plates on each side for 3x12 (30 sec RI)

Standing OH DB Press
50lb DBs for 3x12 (30 sec RI)

Close Grip Bench
155lbs for 3x12 (45 sec RI; 2 Rps and a failure

Stretched


Yes, bench went down but I didnt feel 100%. Now the lunges? These were godlike. Holy schnikes. This is the weight!
Changed up the goblets and was in burn city. The OHs were perfect. Just perfect! Did close grip this time and got fatigued.
 
Romanian deads
335lbs for 5x3 (60 sec ri)

Weighted wide pullups
55lbs for 5x3 (60 sec ri; 5 reps on last set; strapped)

HS Rows
2 plates on each side for 3x12 (30 sec RI)

Reverse hypers
45lbs for 3x12 (30 sec ri)

Preacher Curls
50lbs on an EZ curl bar for 4x8 (45 sec ri)

Stretched


I was nervous as fuck today! Had some tightness from yesterday and I thought it may affect today. It really didnt, but I was sweating nuts.
Weighted got hard again. Really, 5 extra pounds is gonna do it? I blame the wings from last night.
 
Bench
285lbs for...3, 3, 2 (RP) 3, 3, 2 (1 min RI)

Marching DB Lunges (strapped)
100lb DBs for 5x3 (1 min RI; :lifter: )

Flat DB Press
110lb DBs for 3x3 (30 sec RI)

Jammer Station
2 plates for 3x3 (30 sec RI)

Stretched


I am sick of struggling on weight under 300lbs when I look the way I do. I am going to have to resort to singles and do 5x3, 3x3, or 5x5 on teh 2nd exercise. I dont do squats anyway, so singles for quad dominant aint happening. My shoulders look and are doing good, so bench it is.

Ill do singles with deads for balance.
 
bench
295lbs for 10x1 (30-45 sec ri)

marching db lunges (strapped)
105lb dbs for 5x3 (60+ sec ri)

flat db press
115lb dbs for 5x3 (30-45 sec ri)

goblet db squat
100lb db for 5x5 (30 sec ri)

rooe push down
90lbs for 5x5 (30 sec ri)

stretched


ok 295 isnt great but im happy with it. ill go heavier cuz tho it was a struggle, it was fine with the rests.
the lunges cannot go up.
the others were supplementary. the pushdowns were where my back is against the station. suppose cuz of the angle, it felt heavier.
 
Deads
335lbs for 10x1 (30 sec ri)

Weighted chins
70lbs for 5x3 (60 sec ri; bad form on last 1)

Conventional deads
225lbs for 5x3 (30 sec ri)

Seated hs rows
4 plates? no..
3 plates and 25lbs? no..
3 plates in each side for 5x5 (30 sec ri)

Reverse hypers
45lbs for 3x10 (30 sec ri)

preacher db curls
35lb db for 4x6 (30 sec ri)

stretched
in sauna now


I mustve been dehydrated today cuz performance sucked everywhere. I felt incredible and i drank a bit last night. Odd feeling but i never took in enough water. 335lbs shouldn't be a bitch.
 
Bench
275lbs for 3x3 (1 min ri)

Db jump squats
50lb db for 5x3 (45 sec ri)

Decline bench
225lbs for 5x5 (30 sec ri)

Leg press
4 plates on each side for 5x6 (30 sec ri)

Calf press?
2 plates on each side for 4x8 (30 sec ri)

Close grip bench
185lbs for 5x5 (30 sec ri)

stretched


3x3 is a play on building strength amd 275lbs wasnt the toughest but it wasnt a snap. I did go down on legs cuz i felt a bit nervous having done deads yesterday. Kept it simple.
I wanted to do some db presses but each bench was taken so i took it as an opportunity to do an exercise i used to love, the decline bench. I used to be able to do heavy db presses of this angle but for the life of me, i cant remember how i set it up.
 
Romanian deads
335lbs for 3x3 (1 min ri)

Weighted chins
70lbs for 3x5 (1 min ri)

Ground Based squat
105lb dbs for 4x5 (1 min ri)

Reverse hypers
25lbs for 3x15 (30 sec ri)

HS row
2plates on each side for 3x12 (45 sec ri; rp?!)

Preacher db neutral curls
30lb db for 4x6 (30 sec ri)

stretched


Ok the deads felt a bit scary. A subtle pain on the left side of lower back. Rest?
Everything was damn good. the ground based squats was basically a deadlift.
 
IML Gear Cream!
Bench
305lbs for 10x1 (full recovery which was 1 min or less)

Marching db lunges
85lb dbs for 5x3 (30-45 sec ri)

Flat db press
120lb dbs for 3x5 (60 sec ri)

Squats
225lbs for 4x8 (60-75 sec ri)

stretched


Bench was great despite a hangover. Everything else was tough. Wanted to do 3x10 on squats but...nope.
 
Romanian deads
345lbs for 10x1 (30-60 sec ri)

Weighted Neutral pullups
70lbs for 5x3 (45-60 sec ri)

Conventional Deads
235lbs for 5x3 (30-60 sec RI; holding massive diarrhea)

Yates rows
185lbs for 5x5 (30-60 sec ri)

Reverse hypers
40lbs for 4x8 (30 sec ri)
~superset with~
DB curls
40lb dbs for 4x5 (30 sec ri)

hardly stretched


Guys, everything was great. 345lbs felt easy. Pullups and Yates did not. However, I clenched like a mother fucker.
 
Bench
295lbs for 3x3 (1 min ri; gave up after 2nd rep)

Db jump squats
55lb db for 5x3 (30-45 sec ri)

Decline bench
245lbs for 5x5 (45 sec ri)

Leg press
4 plates on each side for 3x10 (45 sec ri)

Rope cable pushdown
105lbs for 4x8 (45 sec ri)

Leg extension
155lbs for 4x8 (30 sec ri)

stretched
in sauna now


Last rep on bench...ugh. Bitched out.
Db jumps and decline were fine. Leg press was easy. That pushdown? ya know, the 1 where your back is against a pad? that was the hardest!
 
Romanian deads
340lbs for 3x3 (1 min ri)

Weighted chins
75lbs for 5x3 (1 min ri)

Sumo deads
225lbs for 4x8 (1 min ri)

Pendlay rows? whaaaaat?
135lbs for 3x10 (1 min ri)

Db curls
stretched


Fantastic fucking day. FINALLY. A day from not drinking and feeling fresh.
Everything slightly went up with some new stuff. Pendlays were done as explosive as i could but damn was it hard. Had to rest a few times.
 
Bench
315lbs for 5x1 (~1 min RI)

Marching DB Lunges
85lb DBs for 3x5 (45-60 sec RI)

Flat DB Press
125lb DBs for 3x5 (1 min RI)

Goblet DB Squat
55lb DB for 3x10 (45 sec RI)

Stretched


The day after a hangover, a day with xanax, is never a good foundation for heavy lifts. Still, 315 was done. I did slack on the legs, but my back is very sore. Drinking has to affect recovery, so being sore longer is a result. All in all, good day.
 
Bench
295lbs for 3x3 (60-90 sec ri)

Decline bench
275lbs for 5x5 (60 sec ri)

Standing oh bb press
135lbs for 8x3 (30 sec ri)

Rope pushdowns
95lbs for 4x6 (30 sec ri)

a lot of core work.


So, my PT friend thought that i sprained my quadratus luborum. He prescribed some core work and there was some pain. Sounds like he was right tho and its better than having disc shit.

anyway everything was good. i did 295 this time but ive gotta look up to see if i did that right volume..
 
Weighted Wide Pullups
25lbs for 5x5 (1 min RI)

Pendlay Rows
125lbs for 4x8 (1 min RI)

Arm Carries
60lb DB for 4 runs (30 sec RI)

Preacher DB Curl
35lb DB for 5x6 ( 30 sec RI)

Side Planks
Knee twists

SMT
Stretched


So, I dont know if its mentioned before but it seems my quadratus luborum is sprained. So, lots of lower body is out. Still, I did upper body fine. I increased the reps on the pullups and went down on the weight. Pendlays may hav eot be shelved due to it being a bit hard on my injured area.
 
Back to romanian
Deads
275lbs for 5x5 (1 min ri ; strapped on sets 3-5)

Weighted chins
80lbs for 5x3 (1 min ri; strapped on sets 3-5)

How about some db hround based squats?
100lb dbs for 5 reps, 1 min ri
again, oh! no, no noooo, lets have the right side of my back flare up now! god dammit!!!!!

HS Rows
2 plates + 25lbs for 4x6 (1 min ri)

Reverse hypers
~ss with db curls~
35lb db for 3x12 & 3x8 (30 sec ri)

smr
stretched in sauna


What the fuck. No hang over, good sleep, calories, no stiffness, and no anxiety. and what does the right side do? fuck up. everything else was great tho and i did quit before shit hit the fucking fan. jesus, u just never know some times.
 
IML Gear Cream!
Yay, back pain.

Bench
300lbs for 3x3 (1 min ri; FRs on 2 sets)

Decline bench
280lbs for 5, 5, 4, 5, 3 rp 2 (75 sec ri)

Standing oh bb press
85lbs for 3x10 (45 sec ri)

Core shit
close grip pushups 2x12

smr
sauna


Back is all tensed up and it truly distracted me. Ill have to do a do over.
 
Weighted pulluos
70lbs for 5x3 (60 sec ri)

Db row
110lb dbs for 3x5 (60 sec ri)

Chins
BW for 5x5 (30 sec ri)

HS Row
3 plates for 5x5 (<60 sec ri)

Db Curls
Hypers?

smr
stretched
sauna


Ok no pain but do not do db rows again. That did hurt.
everything else was fine. i hate not doing lower body.
 
Bench
305lbs for 6x1 (1 min ri)

Decline bench
295lbs for 5, 5, 5, 4, 3 reps (60 sec ri)

Standing oh bb press
115lbs for 4x8 (60 sec ri)

Kettlebells

smr
stretched


Ok, I was basically seeing if my back had as much pain as before and it didnt. Before, I had intra-adominal pressure that hurt when the bar hit my chest. Today, it wasnt so much. In any case, Ill have to switch shit up. Decline was hard again, but I was weary of the setup. I even told the associate about it to make it out of order. Nervousness really does fuck up numbers.

When I did Kettlebells, I did goblet squats and...no pain. I only did 44 pounds though. I did get ups, single legged rdls, the squats, and very little pain. Its only been 8 days, but even with Presidone, I thought Id be 100%... Perhaps I am being impatient. Key is to not make shit worse.
 
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