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Lets see what this muscle can do..

Rack deads
295lbs for 8x3 (30 sec ri)

Romanian deads
135 hilarious lbs for 5x5

Caveman rehab x 2

Cycle now

ill stretch and shit.

Woke up with back pain and a touch of sciatica. Im assuming this is from frigid weather cuz ive not done shit and slept like a baby.

The cavemen were hardly that. I used a 16 or 18kg kb for a turkish getup and active rests were banded McKenzie pressups and reverse hypers.

Second one was the same but with a 20kg kb and doing swings instead of turkish getups.

Not what i wanted to do but a success nonetheless.
 
Bench
325lbs for 6

Bench
275lbs for 10x2

HS Row
3 plates + 25lbs for 8x3

Seated Cable Row
190lbs for 5x5

Supersetted weighted dips and 100lb bar rows x 5 sets

Hangd


Fucking LIVID today. Spent over $500 to get by bike back from being towed from my own fucking place!
 
Weighted Chins
80lbs for 3x3 (1 min ri)

Standing OH BB Press
175lns for 3x3 (1 min ri)

HIIT on cycle while doing flexbar
Stretched


Took it easy today cuz my joints are TIRED. Did heavy shit for low volume then did a WEAK HIIT on the cycle, 8x.
 
Squats
225lbs for 8x3 (30-45 sec ri)

Marching db lunges
55lb dbs for 5x5 (1 min+ ri)

Jammer station
1 plate + 25lbs on each side for 5x3

Ab shit
Cycle for 17 min

Stretched


225lbs is low, yeah, but no pains. Even now. We can call that a success.
 
Flat DB Press
105lb dbs for 5x5 (1 min ri)

Decline bench
225lbs for 8x3 (30 sec ri)

HS Row, supinated
3 plates on each side for 5x5 (30 sec ri)

caveman
sprints x 4


Guess what was fun today? My left big toe going numb when setting up the flat db press in thr 4th set! Well isnt that just swell!

Still, i feel good and relaxed now.
 
Conventional Deads
225lbs for 3x3

Rack Deads
315lbs gor 8x3

Romanian deads
275lbs for 5x3 (last set had 5 reps)

Reverse Hypers

Cycle for 20 min

Theracane
Stretched


God dammit was i nervous. I kept feeling something in my lower back, left side. Luckily, it permanently went away.

Successful day, nonetheless.
 
Standing OH BB Press
175lbs for 5x3 (full recovery)

Weighted Chins
90lbs for 5x3

Supersets..
Standing OH BB Press
135lbs for 4x5
Chins
BW for 4x5 (30 sec RI)

1 Caveman

Hangs


Thinking of ditching all heavy shit for a while and only do Kettlebells. Last I weighed myself I was down to 214 and thats lousy. Improvement but lousy. Need to increase cardio.
 
Flat DB press
115lb dbs for 6x4 (45 sec ri)

Incline db press
85lb db for 5x5 (30 sec ri)

Bilateral HS Row
4plates on each side for 6x4 (45 sec ri)

Same shit, supinated
3plates on each side for 5x5 (30 sec ri)

Cycle for 30 min

Stetched


Sometimes i impress and confuse myself. I had a kettlebell dsy 2 days ago and my back was aching. Then i come in here to do heavy lifts, meaning deadlifting the dbs into place, on a calorie deficit, and i so it with 0 problem.

That said, the hs rows were heavy. I coukdnt get full rom on the 4 plate exercise. Pretty sure that's down.
 
Marching db lunges
55lb dbs for 5x5 (45-75 sec ri)

Goblet db squats
65lb db for 6x5 (30 sec ri)

Dead n clean
18kg kb for 3x3 (30 sec ri)

Unilateral Leg Press
2 plates on each side for 4x8 (30 sec ri )

Stretched with bands
Cycle for 15 min


Yay, an injury free day! Fucking..real fun.
Just treading lightly cuz...fuck, i dont know. My right wrist during my last workout, lower back on the left side didnt like mt kettlebell swings, and my shoulder felt unstable the following day.

I blame alcohol inflamming me coupled with chilly mornings.
 
Marching db lunges
55lb dbs for 5x5 (45-75 sec ri)

Goblet db squats
65lb db for 6x5 (30 sec ri)

Dead n clean
18kg kb for 3x3 (30 sec ri)

Unilateral Leg Press
2 plates on each side for 4x8 (30 sec ri )

Stretched with bands
Cycle for 15 min


Yay, an injury free day! Fucking..real fun.
Just treading lightly cuz...fuck, i dont know. My right wrist during my last workout, lower back on the left side didnt like mt kettlebell swings, and my shoulder felt unstable the following day.

I blame alcohol inflamming me coupled with chilly mornings.

Yes, So helpful!
 
Supersets, BOTH OF EM.

Standing OH BB Press
155lbs for 6x3
~ss~
Weighted WIDE pullips
35lbs for 6x3 (45 sec RI)

Chinups
BW for 8x3
~ss~
Standing OH BB Press
135lbs for 8x3 (30 sec RI)

Cycle for 25 min

Some squat stuff

Stretched


Hmm. Left knee is now gonna hurt? What the fuck, whats next?
 
Conventional Deads?
i tried..

Romanian deads
295lbs for 3x3

Rack Deads
315lbs for 5x3

Kettlebells

Sprints x 5
Theracane
Hangs, stretched


God dammit! I felt this shit throughout everything except the sprints. Lingering pain on left side of back and yes the knee is flaring up too.

I left sweating and worn out, so i got a good workout but had i deadlifted more than 315 again, id be happier.
 
Full body push

Decline Bench
295lbs for 8x3 (45 sec ri )

Marching db lunges
65lb dbs for 8x3 (30-60 sec ri)

Standing OH DB PRESS
55lb dbs for 4x6 (30 sec ri)

Cycle 15 min

Stretched


Finally get to start this. Trying to go heavy as i can and that bench was fucking hard. I had to rest longer than 45 sec just so i could have confidence in finishing 3 reps.

The lunges were more cardio but i was paying attention to my knee and back.

The oh presses were easy.

And my god, a short latin chunky curvy girl with white tight shorts. I mustve been so obvious looking at her.
 
Romanian deads
295lbs for 6x3

Weighted Chins
45lbs for 5x5 (45-60 sec ri)

Pendlay Rows
155lbs for 3x5 (30 sec ri)

Yates Row
185lbs for 3x5 (30 sec ri)

Cycle for 30 min

Hangs
stretched
theracane


Im just gonna have to face reality, something muscular is going on with my back. The theracane, this fucker, when i hit a certain spot, i jump. When i have disc problems, i cant pin point shit. This motherfucker? This has to be rhe culprit. I have zero confidence with the deads . I was fine until set 4. Shit just started going downhill. I was gonna fo 315 god dammit! By the time i got to do the rows, i was wayyyy too tender.

That said, i lije the full body.
 
Squats
225lbs for 8x3

Bench
225lbs for 5x5

Standing OH DB Press
45lb DBs for 4x6
~ss~
Unilateral Leg Press
3 plates on each side for 4x6 (last set had 10 reps; all movements were 30 sec RI)

Cycle 20+ min

Theracane
Stretched


I concentrated on every rep and left side of back pain was present but never got worse. Knee was ok too. Is this a success? Fucking 225lbs?! Eh. Its still a squat and heavier than what I weigh. And no it never felt tough.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Weighted wide pullups
45lbs for 2x5 (ouch)
Weighted Chins
45lbs for 3x5 (1 min ri)

Yates row
195lbs for 10x3 (30 sec ri)

GMs?
115lbs for 6x4 (30 sec ri)

Supported single legged rdls
45lb db for 3x12 (30 sec ri)

theracane
stretched


Its been a few hours since i went. Some things are sore. My left elbow...but not in thr joint. Hurts and it progressively worse as i did the wide pulls. Why did i do that?

Now, the gms and the burn out rdls. Im just dabbling in this to see whar i can do and how i feel after. Right now, no pain. But when i get up, a small dull ache on the left side.

Jesus christ, do i have to rehab again? Ive done nothing to trigger this.
 
Bench
305lbs for 5x2
275lbs for 5x3 (1 min RI)

Bulgarian Squats (yeah, wtf)
45lb DBs for 5x5 (30 sec RI)

Standing OH DB Press
50lb DBs for 5x8
~ss~
Unilateral Leg Press
4 plates on each side for 5x8 (30 sec RI)

Leg Raises 3x8

Stretched
Theracane
Stretched


Good day. Wanted to take my time on the bench and, well, its not bad.
The squats were, again, something different to work around my back and now..my knee. Felt good. Leg press too.
Had to rush home to cook, but finished stretching there.
 
Weighted chins
55lbs for 6x4 (30-45 sec ri)

Rack Deads
295lbs for 3x5 (30 sec ri )

Romanian db deads
90lb dbs for 5x5
~ss~
Barbell Rows
135lbs for 5x5 (45 sec ri)

Wide Pullups
BW for 5x5 (30 sec ri)

Seated Row
180lbs for 6x5 (30-45 sec ri )

Eccentric db curl
Single legged db rdl burn out
Reverse hypers w 12.75lb db
McKenzie pressups

Theracane
Stretched


Getting a good weightlifting day in before gym closes.
 
Full body push

Squats
225lbs for 3x3 (left knee)

Flat DB PRESS
100lb dbs for 3x10 (30-45 sec ri)

Leg press, wide and narrow
3plates on each side for 4x12 (30 sec ri)

HOLY FUCKING SHIT THERES A BELT SQUAT IN HERE

Belt Squat
3 plates on each side for 5x5 (30 sec ri)

DB Skullcrusher
55lb dbs for 5x5 (30-45)

Alternating Incline db press
55lb dbs for 3x12 (30 sec ri)

Sauna


Wow, zero, ZERO pain doing the belt squats. I am fucking beside myself.

Im back at the shit gym and they have this?!
 
BELT SQUATS
4 plates on each side for 5x5 (30 sec ri)

Weighted Chins
55lbs for 6x4 (30+ sec ri)

Romanian db deads
75lb dbs for 4x6

HS Row
2 plates on each side for 3x10

bicep curls
20lb db for 10x5 (30-20 sec ri)

Thera cane
bands


No pain. NONE. Rest of the workout was tough. God damn i wanna fuck this mixed girl..

Ive been contemplating doing a bodybuilding regime. Its been decade and then some since ive done bodypart training but ya know what? This heavy lifting is getting mighty tough on daily routines.
 
Bench
245lbs for 4x8 (90 sec ri; 3rd set failed after 3, tried 1 more, faiked set. 4th set was 225lbs)

Belt Squat
2 plates on each side for 3x10 (30 sec ri)

Weighted Dips
1 plate for 3x10 (30 sec ri)

Leg extension
100lbs for 3x12 (30 sec ri)

Db skullcrushers
40lb dbs for 3x12 (30 sec ri; needed rp)

Hypertrophy day and mother of god, when you dont do a lot of reps for a long time, you feel shitty. I hated this workout. Fucking 8 reps of 245, i cant finish this shit?! My muscles felt like god damn jello.
 
Wide pullups
bw for 5x8 (60-75 sec ri; rps)

Romanian Deads
225lbs for 5x5 (75 sec ri)

DB Row
85lb dbs for 5x8 (75 sec ri)

Ham Curl 100lbs for 3x10 (30 sec ri; 3rd set was 120lbs)
Before and after hams, i did 25lb db curls

Cycle for 15

This rep shit, bah, its tough. Seriously tho, if i struggle this much then i gotta do it.

The deads were weak but god damn was my back tight. This was NOT disc related. I was sore from the workout before and, well, maybe some bad sleep. This wasnt one of these 'god dammit, why?!' workouts.
 
Belt Squats
5 plates on each side for 5x3 (1 min RI; last set had 5)

Standing OH BB Press
175lbs for 5x3-4 (1 min+ RI; cant remember if I did 3 or 4 reps!)

Bench
275lbs for 6x4 (75 sec RI)

Leg Extension
160lbs for 5x6 (30 sec RI)

DB Skullcrushers
50lb DBs for 6x5 (30 sec RI)


Happy New year. Did a heavy night and no pain again. How am I gonna live without this belt squat?
 
Rack deads
295lbs for 3x3

Db row
105lb dbs for 6x4

Weighted Chins
25lbs for 4x6

Reverse hypers

Stretched


Another sub 100% day. This was supposed to be my heavy day and 295 racks were silly BUT the squat rack i did them in allowed me to go deeper. Had i been in school, theyd be near my knees. Anyway, it feels like something is going to detach in ny back rather than anything disc related.
Db rows can go heavier and the chins got tough. They were a min ri.
 
Belt Squats
3 plates on each side for 5x8 (1 min RI)

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

Weighted Dips
1 plates + 10lbs for 3x10 (45 sec RI)

KBs...

Leg Extension
3 plates for 3x10 (30 sec RI)

Cable Pressdown
140lbs for 3x12 (30 sec RI)

Stretched


Went to 2 gyms today. Lots of reps and such. This is a good day. Thank god I was off and NOT hungover.
 
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