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Lets see what this muscle can do..

Sumo deads
345lbs for 3x3

Unilateral HS row
4 plates +30lbs on each side for 5x5 (< 60 sec)

Kettlebell circuit


Up early for a Gator game and squeezed this 1 in. Most ive done for sumos....i think. It certainly felt the part of being challenging. Shins are bloody too.
 
After a nightmarish day yesterday, needing klonopin for christs sake, check this out..

Squats
295lbs for 3x3

Squats, narrow
225lbs for 3x5
Squats, wide
225lbs for 3x5

Flat db press
105lb dbs for 4x8 (45-75 sec)

Weighted dips
45lbs for 8, 8, 5 and an rp, 5 and an rp, 6 and an rp (30-75 sec)

Hangs


See? Horrible, horrible day yesterday which led to a great day today.

Anxiety attacks galore is what it was from a whole Saturday of not only drinking heavily, but for the entire day . Why the fuck do i do that, when i know ill feel awful? I mean, awful isnt even the word when youre losing your mind.

I thought if ive had a drinking problem and as far as i can tell, there are 2 signs of alcoholism. 1, you need a drink the moment you wake up to get rid of the shakes. Now, this does happen to me after a day like Saturday, but not today and i wont tomorrow. Its only when im suffering. And 2, you cant stop once you begin. Now, Saturday is an anomaly and ive visited this la la land before, but yesterday, when i was drinking to get rid of the shakes, i knew when to stop. In fact, i have vodka at home, at my disposal, and i still knew when there was enough.

Im supposed to take klonopin or xanax when these attacks happen, but after the doc explained that the pills roughly do the same as alcohol, i avoid taking them. They are way too potent. Still, i woke up at around 3am and anxiety was back, almost full force. So, took klono, fell back asleep, and woke up unbelievably refreshed. "A good night's rest" is a great remedy.
 
Conventional Deads
Singles and got up to 365!

Weighted Wide Pullups
25lbs for 8x3 (30 sec)

Weighted Neutral pullups
25lbs for 5x5 (30-45 sec; RP on last)

Drop sets of DB Curls
Single Legged RDLs
~ss~
Grip Strength

didnt stretch!


So, I decided to ramp things up a bit and once I got to 365, I stopped. There were a lot of reps on warmups, but no sense logging them. The pullups were humbled. I just decided to focus on ROM. Though the weight is lower, I am heavier. That said, I did a RP near the end. Because I used straps here and there, I decided to throw some grip shit in at the end.
 
Ferrari day

Seated oh db press
75lb dbs for 5x5 (~60 sec)

Alternating Standing oh db press
40lb dbs for 5x8 (45 sec)

Marching weighted bar lunges
75lb bar for 6x6 (30-45 sec)

Skullcrushers
35lbs on each side for 5x8 (45 sec)

Bands


Pretty sore in other spots, but decided to do what i could. Doubled up on the upper presses and only did 1 lower. Remember, i fucked up my neck last time. Just about all fine now.
 
Conventional deads
295lbs for 3x3 (1 min)

Snatch deads
225lbs for 3x3 (1 min)

Spider row
3 plates + 25lbs for 5x5 (<1 min)

Kettlebell circuit
Cable crunches

Bands


Such an odd feeling, coming to the gym, warming up the deads, not wanting to be there...then leaving and thinking god damn that was good. I think it was the snatches...
The kettlebell circuit was dead rows, dead snatches, swings, with reverse db curls.
 
Flat db press
100lb dbs for 5x5 (30 sec)

Squats
225lbs for 8x3 (30 sec)

Close grip bench press
225lbs for 4x6 (1 min; last set had 4, failed)

Small Turkish getup circuit

Smf
Sauna now


Decided to do a workout before seeing the doc for a physical/checkup. They always say my BP is high and im either getting there after a drunk weekend, im stressed, or on caffeine. Today well see if this makes a difference.
The workout was ok. Short rests until the close grips.
 
Sumo deads
335lbs for 8x3 (30-45 sec)

Snatch deads
225lbs for 5x5 (30-45 sec)

Weighted Chins
25lbs for 8x4 (30 sec RI)

Stretched


Ok, I opted out of doing more tonight so that I may do the rest tomorrow. This is the Ferrari ideology.
I tried to maintain 30 sec, by my god, I really couldnt at the snatch deads, which have gotten much better.
The chins were 8x4, but by sets 7 and 8, I slowed down, considerably. Set 8 was pretty much a failure as I had to jump up and do a negative 8th rep. I did use straps throughout all workouts most of the time, but tried without them until it was too distracting.
 
Trap bar deads
275lbs for 8x3 (30 sec)

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

Jammer station
1 plate + 25lbs on each side for 5x5 (30-45 sec)

Standing oh db press
55lb dbs for 4x6 (30sec)

Skullcrushers
90lb bar for 4x8 (30 sec)

SMR
Light stretches


Dem trap bar deads are more like squats than anything, so i lowered the weight and put them in rotation. Not much to say other than this was a HR working session.
 
Singles of deads
Got up to 385lbs!

Tbar rows
3 plates + 30lbs for 5x5 (30 sec)

Kettlebell circuit x2
Drop set of db curls, starting from 45s.


Mac truck for only 1 movement! And guess what? I feel good, my ego is fed, and i didnt push it. Now, the shit still felt hard, but if i did this again, i could go up.

The rest were Ferraris. High paced shit.
 
Squats
315lbs for 3x3

Weighted Wide Pullups
45lbs for 3x3

Weighted Chins
25lbs for 8x3 (30 sec)

Kettlebell circuit


Not much to say other than I put a pull with the squats. Love that I did 315 and I recorded it. I look like this was a warm up.
 
Romanian deads
315lbs for 3x3

Decline bench
295lbs for 8x3 (30-60 sec)

SLDLs
75lb dbs for 4x6 (30-45 sec)

Incline db press
80lb dbs for 5x5 (30-45 sec)

Hair cut

2 kettlebell circuits

Stretched


Back to Romanians and let's hope there isn't any fucking pain later.
Nice having a day to myself.
 
Squats
255lbs for 5x5 (<1 min)

Marching db lunges
50lb dbs for 5x5 (45-60 sec)

Spider row
2 plates + 25lbs for 5x8 (30-45 sec)

Db curls
40lb dbs for 4x6 (30 sec; failed! Hah!)

Ok, i had a heart rate of 190 from the spider rows. You believe that shit?!
 
Todays average rest was 60 sec

Trap bar deads
365lbs? for 3x4

Standing oh bb press
150lbs for 5x5

Alternating flat db press
100lb dbs for 5x5

Hangs


Distracted today but my god i felt wayyytt weaker than i should. Good sleep, good calories...what gives?
 
Widest Lat pulldown you can do
210lbs for 4x6 (~1 minRI; last 2-3 sets strapped)

Supinated Lat pulldowns
150lbs for 4x8 (45 sec RI)

Leg Press
5 plates + 25lbs on each side for 10x5 (30-45 sec)

Hammer DB Curls
35lb DBs for 4x6 (30 sec RI)

No stretches


I wanna say tonights workout was modest, but I dont know if ive ever gone as heavy on the wide pulldowns or, shit, the leg press too. Not a bad way to end the day.
 
Conventional deads
345lbs for 5x2 (~75 sec)

Ben ch
275lbs for 8x3 (30 sec)

Flat db press
95lb dbs for 4x6 (30 sec)

2 kettlebell circuit

Band


That 345 did not seem hard and the rests were, what i thought, high. Buuuut i do remember getting nervous around set 4, so id prefer MORE rest if im going to get back up to snuff. Oh, first time doing a 2 rep volume.
Bench was barely done, but it was when i did these rests that i FINALLY started to get amped up.
I dont get it, i had great sleep AND a pre workout. My ass shouldve been jittery.
Nope.
 
Squats
335lbs for 3x2

T bar rows
4 plates for 4x6 (45 sec)

Barbell stationary lunges
115lbs for 5x5 (45 sec)

1 kettle circuit

Stretched


Testing heavier waters and...well, my reps were slow. And it seems my psoas or something on my right above lateral ass cheek is tight. Now, that leg is tight..the TFL or sartorious(sp?) is tight. I did some SMR after the workout. Always forget to do it before...
Oh and i did lunges where pussy was, nothing big.
 
Sumo deads
315lbs for 3x5 (1 min?)

Snatch deads
245lbs for 8x3 (45-60 sec)

Kettlebell circuit for 3 rounds, 30 sec


The rum i had last night to celebrate a big win at work REALLY fucked me. I did not have my typical crippling amount, but i sure responded as if i did. Major headache all morning. When it went away, i just felt hung. Hell, i still feel like it right now.
 
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IronMag Labs Prohormones
Flat db press
130lb dbs for 5,5,5,5,3.5 (~75 sec)

Romanian db deads
120lb dbs for 4x6 or was it 5x5? (75 sec)

Unilateral incline db press
75lb db for 4x6 (45 sec)

Hangs


Love that i can do the heaviest dbs here. I dont care if i failed, i loved it.
Did db Romanian and i was gonna do the 130s but kinda glad i didnt.
The unilateral press meant i only had 1 db and that shit was hard to keep straight. Heres where things went to shit. I had high hopes on doing kettlebells and some sprints, but after that unilateral shit, i was exhausted. Aggravated, i left.
 
Squats
265lbs for 5x5 (75 sec?)

Weighted wide pullups
30lbs for 5x5 (1 min)

Drop set of supinated chins
30lbs for 5
20pns for 5
10lbs for 5
BW for 5 x 2 (had some failures and RPs)

Clean n press circuit that wiped me the fuck out

Leg raises
~ss~
Rope crunches
90lbs for 3x8


My oh my, do i want to fuck this girl. Ugh!

Anyway, didny want to go super heavy today since that kicked my ass yesterday. Drop set was a nice touch.
 
Conventional deads
315lbs for 3x3 (1 min?)

GMs
135lbs for 5x5 (45 sec)

Standing oh db press
65lb dbs for 4x8 (1 min)

2 kettlebell circuits

Cycle for 15 min (now)


Had a rough last couple of days and frankly, i am proud of myself for trucking as forward as i am now.
 
T bars
4 plates +25lbs for 5x5 (1 min)

Marching db lunges
70lb dbs for 8x3 (45-60 sec)

Db row
95lb db for 4x6 (45 sec)

2 kettlebell circuits

Cycle for 15

Ill try to stretch.


That t bar felt heavy today. Shit, ive done more than 5 plates, i think. Maybe it was 8x3?
Db rows and marching dbs were a bit easy.
 
Is this for everybody?
eafc4470f93a021884a156844ae72ada.gif


PM me for a list and to order h-as.pharma@tutamail
 
Snatch grip deads
245lbs for 8x3 (45-60 sec)

Incline bench
245lbs for 5x3 (45 sec)

Weighted dips
70lbs for 5x5 (45-60 sec)

2 kettlebell circuit
Shit cycle for 20 min


That incline, jesus christ, the added rom is a killer. I struggled! The snatches were done with no grips and edged plates. Fucking hate edged plates.
Made 2 kettlebell vids and edited them on the cycle, hence the "shit" title.
 
30 sec only!!!!

Squats
255lbs for 8x3

Weighted chins
35lbs for 8x3

Marching db lunges
~ss~
Db curls
35lb dbs for 5x5

Stretched....or tried.


Had a minimum amount of time but everything felt a tad too easy except the curls. The chins were strapless and that god damn bar was slippery.
My...TFL or sartorius in my right quad is super tight. Need to look up stretches that dont suck.
 
30sec day

Conventional deads
335lbs for 3x3

Standing oh bb press
135lbs for 5x5

Romanian deads
265lbs for 5x5

1 kettlebell circuit

Overhead french press?
90lbs + bar for 5x5

Sauna for 10 min


While deading, i was wondering if i got a new hernia where my last hernia was repaired. Unlikely, but i felt something god dammit. Didnt feel anything during much else or even now. Maybe it was something else.
 
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