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Lets see what this muscle can do..

Max out on Neutral chins!
115lbs it is. With barely full rang of motion.

90lbs for 4x2 (full recovery)

T Bar Rows
4 plates + 10lbs for 4x5 (75 sec ri)

HIIT


I was gonna do 90lbs 4x3, but i decided to see what i could do. I did 100lbs for 2 reps, 110lbs for 1, and barely 115lbs for 1. I used straps once. After all that shit, i tried to do 90lbs for 4x3. Yeah right.

T bars felt hard to set up but my arms may had been spent.

HIIT was this:
25lb weighted chins x5
20lb db curl x5
135lb bb squat (cleaned into place)
20lb db curl x5
BW chins x5
20lb db curl
135lb OH BB press (cleaned into place)
20lb db curl

rest 1 min, do it again
 
When you talk to the black girls again, here's some advice bro

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Sent from my iPhone using Tapatalk Pro
 
Flat Db press
115lb dbs for 8,8,8,4,7 (45-60 sec ri; 2 rps)

Weighted dips to 20
45lbs x2, (1 min ri; 3 rps on set 1, 5 tps on set 2)

Standing oh db press
40lb dbs for 3x10
~ss~
Cable press downs
65lbs for 3x10 (1 min ri)

sauna
will stretch after


Deload week
 
Oh shit!

So this was 2 days ago..

Conventional Deads
225lbs for 5 reps
~ss with~
Single Legged DB RDLs
35lb DB for 5 reps..........and then back tensed up.

SLDLs
225lbs for 3x5

Sumos

Ya know, who cares, I just did all that I could, but my back tensed up that made me have to stop. Luckily, I didnt get too injured and will return today.

Take away point? When a black girl motivates you to do more than you should, dont follow it up with a 225lb deadlift "deload" week.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Weighted Neutral pullups
95lbs for 3x3 (1 min+ RI)

Weighted Chins
50lbs for 3x5 ( 1 min RI)

Unilateral HS Row
3 plates for 5x5 (45 sec RI)

Preacher DB Curl
40lb db for 6x4 (30 sec RI)

Stretched


Had zero motivation today. :( God dammit.
 
Squats
255lbs for 8x3 (30 sec ri)

Marching db lunges
35lb dbs for 5x5 (30 sec ri)

Caveman. This consisted of:
70lb db jumo squat x 3
Plate and 25lbs on each side of jammer station x 3
70lb db goblet squat x 3
3 sets, 45 sec ri

stretched


My back isnt perfect yet so yes light weight, but the rests are back down. Ive not done this for a while so i gotta be easy with it.
 
Conventional Deads
275lbs for 8x3 (30 - 45 sec ri)

Romanian Deads
225lbs for 5x5 (30 - 45 sec RI)

Farmers Walks
95lb dbs for 3x50 steps
~ss~
Suitcase walks
50lb db for 3x50 reps (30 sec RI)

Some ab shit

Stretched


Ok, I did walk on teh wild side today. I was very sore on my back and it was letting me know. Though it was a day I got through, I have to skip lower for a few days.
 
Weighted Chins
45lbs for 8x3 (30 sec RI)

HS Row
4 plates on each side for 5x5 (30 sec RI)

Preacher DB Curl
35lb DB for 4x6 (30 sec RI)

Pronated Chins
BW for 4x6 (30 sec RI; RP before last 2)

Stretched


Took half of a C4 at 9pm and worked out. Obviously, I had extra energy, hence the chins at the end. I just wanted my HR to be up since I didnt have much motivation until I got to the HS Rows, which were bilateral.
 
Squats
265lbs for 8x3 (30 sec ri)

Romanian deads
235lbs for 5x5 (30 sec ri)

Jammer Station drop set
1 plate, 1 25, 2 10s x 3
1 plate, 1 25, 1 10 x 3
1 plate, 1 25 x 3
1 plate x 3
x2

Stretched


Today was hard but was it hard cuz i took it slow? My back is still touchy and it makes me nervous, so every rep im like, oh shit oh shit oh shit.

Did i need straps on the deads?!
 
Conventional Deads
275lbs for 8x3 (30 sec RI)

marching BB Lunge
80lb bar for 6x5 (30 sec RI)

Stretched


I was fuckign wiped today, ok? Fucking wayyyy out of breath. I really did 275 last time with 30 sec rests? This was hard as fuck.
Lunges, too easy.
 
Weighted chins
45lbs for 8x3 (30 sec ri)

Standing unilateral oh db press
60lb db for 8x3 (30 sec ri)

Wide grip pullups
BW for 5x5 (30 sec ri)

Concentration curls
35lb db for 4x8 (30 sec ri)

having diarrhea right now


The pulls were good. The presses seemed easy but my abs got a good workout. 65 is next.
 
Squats
275lbs for 8x3 (30 sec ri)

Romanian deads
245lbs for 5x5 (30 sec ri)

hiit
stretched

Ok, on days that i may or may nit be 100% from recovery of a hangover, i MUST either skip legs, do something else, or go lighter. I was truly risking it today. I bounced on 1 of the reps and felt some sciatica. Normally this doesnt happen, but if im a tad dehydrated then i cant do this weight, period.

Straps were used in set 3+. When my left arm is supinated, my middle finger hurts. Straps eliminate that. Wonder what this ache is from..
 
Bench
275lbs 8x3 (30 sec ri; 2 reps on 6-8)

Unilateral HS Row
5plates on each side fir 8x3 (30 sec ri)

Flat Db Press
105lb dbs for 5x5 (30 sec ri)

Db skullcrushers
40lb db for 5x5 (30 sec ri)

Sprints
Stretched


Bench improved some. I may had gotten 3 on set 6, i dont remember.
See the 5 plates? Now this was hard, got me sweating, and safe! Looks like i had been holding back.
Flat was down but cuz of my back. Didnt want to chance deadlifting them into place and fucking shit up. Still, i hardly finished. The rows may have depleted me.
 
First day testing out the back problem. Today is Thur, reinjury occurred on Sun, 4th day on Presnidone. ALL RESTS ARE 30 SEC RI.

Bench
245lbs for 8x3

Decline Bench
225lbs for 5x6

Bilateral HS Row
2 plates + 25lbs for 5x8 (2 RPs)

Supinated Seated Row
100lbs? for 3x10

Machine Chest Press
3 plates for 5x8

Face Pulls
90lbs? for 3x12

Cable Presses
~ss~
Cable Crunches

Cable Curls
~ss~
Cable Crunches

Eliptical for 15 min
Sauna 10 min



Ok, so my birthday was on the 14th. I went out and drank. Next day, I was hung over for a bit, went to gym later, POP went the left side (right side was fatigued, so I compensated[synergistic dominance]), and the workout was done. I rested up until Sunday, did very light weight shit, and reaggravated it. God dammit. Lower may be delayed a month or more.

Anyway, presses and pulls were...ok. I was really probing for pain. Setup for decline hurt if I wasnt careful, same with the plates going on and off the bars/machines. I tried unilateral pulls and that hurt, so only bilateral for now.
 
Weighted chins
45lbs for 8x3

Standing oh bb press
115lbs for 8x5

Wide pullups
BW for 5x5

Seated oh neutral press
45lb dbs for 5x8

HIIT on cycle

Foam roller
Stretched


Pulls dont hurt my back at all so they were great.
The OHs? Well i felt some pain during the standing presses hence the light weight.
Last day of Presnidone and certain movements, getting out if car, putting on boxers, etc, theyre almost to a normal pace but still has some pain.
 
Bench
265lbs for 8x3

Bilateral HS Row
3plates on each side for 8x3

Chest Press
3plates on each side for 5x5 (failure on sets 4 and 5)

Db row
85lb db for 5x5

30lb db single rdls
35lb suitcase walks
Cable crunch w oblique planks

stretched


Wow, today was great. Yes 265 is low but I've had no calories. Everything was a good challenge. The chest press was too heavy!

The db rows was too hard to do without pain so ill have to do something else.
 
Weighted Chins
45lbs for 8x3

Standing OH BB Press
135lbs for 8x3

Weighted Wide Grips?
25lbs for 3x5
noooooooope!
BW for 2x5

Standing Neutral DB Press
45lb DBs for 5x5

16kg Turkish Getups 5 on each side
16kg Gladiator Getups 4 on each side

40lb DB Preacher curl

Core
Strapped Hangs!


NO PAIN! Yay! Yes its upper body and some shit was easy, but I am aiming to be pain free. The getups were fine! The DB presses were too easy! And the weighted wides....that was fuckign stupid!

I did add straps to my hangs and ugh, big big difference.
 
Marching db lunge
40lb dbs for 5x5

Goblet db squats
60lb db for 5x8

Romanian db deadlifts
35lb dbs for 4x8

Leg extension
120lbs? 3x10

Ham curl
120lbs? 3x10

stretched


Those isolations, the seat on the ham is a 7 and a 5 on the extension.

Ok, no pain! Soreness in the back, but no pain!
 
Bench
275lbs for 8x3

Bilateral HS Row
3 plates + 10lbs for 8x3

Chest Press
2 plates + 25lbs on each side 5x5

Seated supinated cable row
135lbs for 5x5

stretched


Fucking went overboard fighting off a hangover and...wow. Increased numbers.
 
Good bench numbers.

You weighing over 160lb yet?


Sent from my jewPhone using TrannyTalk Pro
 
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