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Lets see what this muscle can do..

Flat db press, heavy
120lb dbs for 4x6 (75 sec)

Flat db press, light
80lb dbs for 5x5

Pyramid spider rows
4 25lb plates going up and down x2

Decline bench
225lbs for 8x3 (30 sec; last set had 4)

Mobility hip work


I wanted to do dips at the end, but i opted to workout near this woman instead.
I just wanted a bog chest today.
 
Trap bar deads
315lbs for 6x3 (1 min+)

Sumo deads
245lbs for 5x5 (1 min +)

Db Romanian deads
85lb dbs for 4x8 (45 sec-1 min)

Hip mobility that fucking hurt
Stretched


Happy to get what i did but man was i too winded for such low volume sets. My knee...hurt more during the sumos.
 
Standing OH BB Press, heavy
175lbs for 6x2 (1 min)

Same thing, lighter
135lbs for 5x5 (30 sec?)

Weighted staggered chins
45lbs for 8x3 (30 sec )

Neutral Chins
BW for 5x5 (30 sec )

Kettle bell
Balance work, what? Hello?


Opted to do some Mac truck shit. Figured my max OH Press was ~195lbs and thats 1 rep with acceptable form. So, 90% is 175. The rest I did just for good measure.
I did some KBs and got some cardio done. Then I did some shit I saw on IG. You get into a single legged rdl movement. You pause in the middle and the KB youre holding, you switch hands, all while in that position. I was sweating!
 
Rehab day!

Bulgarian db squats
25lb dbs for 4x6 (1 min; pain?!)

Reverse db lunges
25lb dbs for 5x5 (45 sec; still pain?!)

Band planks
BW for 3x10 (30 sec; no pain but awkward)

Clamshells
3x10 (no pain)

Banded reverse lunge
Bw for 3x10 (slight pain)

Sauna and stretch


Im just tired of this pain. Seriously, no more weight. Stick to bw and bands. Those fuckers seem to be ok.
 
Flat DB Press
130lb DBs for 5x3 (1 min+)

Decline Bench
275lbs for 8x3 (1 min)

Weighted Dips
1 plate for 5x5 (30 sec)

Seated Row, drop sets
170, 160, 150, 140 for 8 reps each, 2 sets (30 sec)

Some eccentric curls


God damn, I am strong huh? I am a bit hung over and I was still able to push some big numbers.
 
Conventional deads
295lbs for 6x2

Romanian deads
295lbs for 6x3

Lots of oddball rehab.

Cycle for 20 min


Ok so these deads dont hurt my knee much. Good to get some numbers since the rest of my day consisted of bands and such.
 
Decline Bench
315lbs for 6x3 (60-75 sec)

Pendlay Rows
185lbs for 5x5 (30 sec)

DB Row
100lb DBs for 8x3 (30-45)

Eccentric db preacher curls
Reverse Curl bar
Unilateral curls

Cycle 15 min
stretched


Heavy bench that cheered me up, even if it was the easier decline. Did a lot of pulls this week instead of pushes and twas good. Havent done DB Rows in a long time and I finished with some curls to tackle this ailment going on in my left bicep.
 
Standing oh bb press
150lbs for 4x6 (45 sec; failed after 4th rep, last set)

Neutral lat pulldowns
190lbs for 5x5 (45 sec)

Widest latpulldowns
150lbs for 3x8 (30sec)

Chin-like pulldowns
160lbs for 3x8 (30 sec)

Eccentric curls
Stretched


Ahh, well look here. I was shaking like an asshole during the presses. Core a bit weak?
And the chins hurt my left bicep. So, supinated grip is fucked.
 
Decline bench
295lbs for 5x3 (60 sec)

Flat db press
110lb dbs for 5x5 (60 sec)

Spider row
3 plates + 10lbs for 8x4 (30 sec)

Bicep shit


I am just doing a stronger workout due to being the most stressed ive been in years. 295lbs felt much harder than the previous 315. Thats what lack of sleep will do to you.
 
Weighted neutral chins
55lbs for 8x3 (ALL SETS 30 sec)

Wide pullups
BW for 5x5

Standing oh db press
55lb dbs for 4x8

Seated oh neutral db press
30lb dbs for 3x10

Abs?!
Flexbar
Hiit cycle


Felt like a fat fucj so 30 sec intervals it is.. None of the pullups hurt!
 
Incline db press
100lb dbs for 5x5 (60+ sec)

Db row
100lb db for 8x3 (30 sec)

Spider row
3 plates for 8x3 (30sec)

Cycle for 20


Time wasnt on my side so i did 30 sec rests, which ended up destroying me. Which is why i am right now being a grandma on a cycle.
 
Damn bro this is a long long you've been running here
 
Rehab

Lots of Bulgarian squats then did
35lb dbs for 4x6 (30sec)

Romanian db pause deads
65lb dbs for 5x5 (45sec)

Isometric reverse db lunges
25lb dbs for 3x5 sec holds (30sec)

Bands
Tke + banded reverse lunge
Stretched


Not much to say. Pain is still present but not worse.
 
Flat db press
125lb dbs for 3x6 (full)

Pendlay rows
185lbs for 4x6 (full, fuck it they're all full)

Clap pushups
4x5
~ss~
Tbar row
4 plates for 4x6

Incline Seated db curls
40lb dbs for 3x5

Reverse weighted bar curls
30lb bar for 3x8

Some agility shit
Stretched


After the new years drinking bash, i came back bitch!
That 125lb lift was barely finished, so, 3 sets it is..
I actually noted the curls this time cuz 40lb dbs, done strictly, i dont know if ive ever done this.
 
Standing oh bb press
155lbs for 4x6 (75 sec)

Weighted neutral chins
45lbs for 4x6 (75 sec; barely)

Standing oh db press
60lb dbs for 4x8 (1 min)

Widest latpulldowns
170lbs for 4x8 (1 min; 1st set was 180)

Shit hiit
Small agility


Today was the 1st day in god knows how long that i felt a connection with the bb presses. Everything else was honestly just routine.
 
This patella shit wont go away..

Bulgarian db squats
40lb dbs for 5x5 (1 min: eccentric)

Reverse db lunges
35lb dbs for 4 reps + 1 isometric for 5 sec x 5

Tke
Bands
Eggshells
The whole fucking lot


How long is this gonna take?!
 
Incline bench
255lbs for 6x3 (45sec)

T bar row
4 plates + 25lbs for 4x6 (45sec)

Superset!
Unilateral db press
80lb db for 4x5
~ss~
Db row
80lb db for 4x5 (30 sec)

Hangs


Ran out of time and had to improvise.

So..incline huh? Havent done this in forever and it shows. 255lbs mayyyy had been easier if i had more time to rest.
The superset was convenient, but not as fun as i remember.
 
Conventional deads
315lbs for 10x1 (less than 60 sec)

Romanian deads
245lbs for 5x5 (30+ sec; did a conventional dead into position)

Romanian db deads
80lb dbs for 4x8 (30 sec )

Banded lunges
Tke

Stretched


Cant believe how easy 315 was.
Cant believe i opted to deadlift the Romanian into place.
Cant believe i cant get laid.
 
Weighted neutral chins
50lbs for 8x3 (30-45 sec)

Weighted pullups
25lbs for 5x5 (30-60 sec; failure)

Push press
115lbs for 5x5 (30sec)

Standing oh db press
70lb dbs for 4x8 (30-45 sec; failed at 7 3rd set and 4 on 4th set)

Silly arms
No place to stretch


Push press hurts my knee. Gonna have to shelve this. Beyond that, im happy cuz no pain.
 
Bench
295lbs for 3x3 (75 sec?; first set was 315)

Pendlay Row
195lbs for 8x3 (30-45 xec)

Weigthed Dips
90lbs for 5x5 (1 min)

Stretched


Damn man, why is benching so hard? I wouldve stayed with 315lbs but I had no spotter.
 
Romanian deads
275lbs for 5x5 (1 min)

Romanian db deads
85lb dbs for 5x5 (30 sec)

Dead clean
50lb kb for 3x3
~ss~
Single legged rdls
25lb kb for 3x3 (30 sec)

Band rehab with kb swings
Stretched


Felt weak today with the deads. 275lbs isnt shabby but doing them with a min rests and straps, no, they shouldve felt easier. Either way, i left unhurt.
 
Flat db press
105lb dbs for 4x6 (1 min)

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

Db row
110lb dbs for 4x6 (up to 90 sec)

Seated 40lb db curls

Stretched


I did my movements explosively and god damn did it destroy me. I was fucked by the time i did the rows, but they were a bit heavy to do at the end.
 
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