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Lets see what this muscle can do..

Heavy DB Lunges
85lb DBs for 4x3 (full recovery; basically 6 steps per set)

Light DB Lunges
35lb Dbs for 4x6 (60-90 sec)

Kettlebell circuit with Goblet squats and Clean n Press

Stretched



Mother of God, I am now CONVINCED drinking BCAAs during a workout prevents fatigue because I was FUCKED by the time I did the kettlebells. Def burned calories today.
 
Standing oh bb press
170pbs for 8x3 (30 sec; last 2 sets were 2 reps)

Flat db press
100lb dbs for 5x5 (45 sec)

Standing oh db press
70lb dbs for 4x8 (45 sec; failed at maybe 4)

Cable pressdowns
Cable crunches

Stretched


"Token expired." Go fucking fuck yourself.
 
Test your pull strength

Weighted wide pullups
45lbs for 5 reps
70lbs for 3 reps
90lbs for 3 reps, shit form
115lbs for 1 rep, shit form
100lbs for 1 rep, shit form
90lbs for 6x1, shit form

Weighted chins
45lbs for 8x3 30 sec

Seated neutral row
165lns for 3x10 30 sec

Hangs/stretched


Shit form eh? Well, i did the best i could, but at 220.4lbs, i have lost strength doing this. Quite certain ive done 3 plates....or maybe that was dips?
 
Squats
295lbs 3x3

Squats
225lbs 5x5 30 sec

Reverse db lunges
30lb dbs for 2x10 45 sec

Stretched
Talked to a girl with an AMAZING big ass


295 did not feel hard but its everything else. My knees. My gut. My back. Theyre all screaming BE CAREFUL. The fuck, am i supposed to ignore that? It just takes 1 bad rep to fuck me up for a while. Still, glad i got above 275.
 
Flat DB Press
125lb dbs for 5x5 90 sec

Incline DB Press for 5x5 60 sec

Standing OH DB Press
60lb Dbs for 4x8 45 sec; 8, 8, 7, 4 reps

stretched


Failures were fine because this just proves that pushing with other exercises WILL fatigue muscles to the point that doing, say, isolation exercises deem useless. My failures were basically my triceps not being able to go to full extensions.
 
Spider row
4 plates for 10x3 < 60 sec

Dead start row
95lb db for 5x5 45 sec

Supinated grip latpulldowns
160lbs for 4x8 30 sec

Concentration curls
30lb db for 2x10 30 sec

Stretched forearms


Very happy to get a sweat going from doing pulls.
Im on no pre workout for a while, just caffeine.
 
Marching db lunges
90ln dbs for 3x3. 75 sec

Leg press
5 plates on each side for 5x5. 30 sec


I had to rush to get my haircut but damn 90lb dbs huh? Also 5x5 at 30 sec with 10 total plates wasnt bad either. Hard as fuck.
 
Push press
144lbs for 5x3. 1 min

Standing oh db press
70lb dbs for 5x5 45-60 sec

Alternating incline db press
70lb dba for 4x6 30 s3c

Close grip bench
185lbs for 2x10 30 sec; RP and failure!

No stretching


Had to haul ass today so that i could speak to the customer service manager at my over priced gym. I was told by not 1 but 2 people to not use the kettlebells...IN THE KETTLEBELL AREA. Naturally, i made a formal complaint and it was dealt with instead of stretching.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Decline bench
275lbs for 6 6 5 3 75 sec

Flat db press
90lb dbs for 4x8 75 sec

Seated oh db press, unsupported
40lb dbs for 5x8 30-45 sec

2 kettlebell circuits

20min cycle now


Here we are again. Major loss of strength thanks to an alcohol driven weekend. So bad that yesterday i had to idle on klonopin just to live. I think the chain days of drinking are over and have been for some time.

Weighed 228 too.
 
Trap bar deads
245lbs for 6x4. 30-60 sec

Romanian deads
225lbs for 5x5 45-60 sec

Single legged rdls
35lb db for 4x6 30 sec

Sauna now w stretches.

Sore back with shit cardio. Dont know why today was so hard but i made it.
 
Unilateral HS Row
4 plates + 25lbs for 5x5. 30 sec

Supinated cable row
175lbs for 5x6. 30 sec

Wide lat pulldowns
160lbs for 5x5 <30 sec

Incline db curls
30lb dbs for 5x5 30 sec

Stretched


Did i say 30 sec?
This was done while fasted and with under 4 hours of SOBER sleep. Just had a shit schedule the last 36 hours. Not bad, considering.
 
Standing oh bb press
175lbs for 3x3 30 sec but wow, shit form
155lbs for 3x3. 30 sec again but i was fucked by here

Standing oh db press
65lb dbs for 5x5. 30 sec

Decline bench
185lbs for 4x8. 30 sec

Cycle now


Decline was that hard?! In fact, im a bit baffled to why i wasn't stronger. My breathing wasnt good and that always fucks up oh presses but jesus...
 
Marching db lunges
65lb dbs for 4x4

Marching db lunges
45lb dbs for 5x5

Goblet db squats
90lb db for 4x6

Cycle now

All 30 sec rests. I was psychologically spent when i got here. Somehow, i lost my garage door opener...in a room...all alone. Its not in there! It was clipped on me! This is the 2nd one ive lost within a year...AT WORK. HOW THE FUCK IS THIS POSSIBLE.
 
Weighted wide pullups
70lbs for 3x3. 75 sec

Weighted chins
45lbs for 5x5 75 sec

HS Bilateral rows
3 plates on each side for 4x8 45 sec

6 sprints

Hangs n stretched


I WANTED to do 8 sprints, but my 5th and 6th one were too lousy. I honestly felt extremely tired. Is this what passing out feels like?

The pulls i was a bit laid back with because i wanted good form.
 
Flat db press
120lb dbs for 5x5 75 sec?

Alternating incline db press
90lb dbs for 4x6 75 sec

Unilateral oh db press
50lb db for 4x8 60 sec

Kettlebell circuit
Core circuit
Cycle 30 min

No place to stretch


Did full recoveries today to make way for low rests during the kettlebells. May had overdid it cuz i lost steam. No...i mean i lost interest.
 
Squats
275lbs for 5x5. 75-90 sec

Marching db lunges
60lb dbs for 5x5 75 sec

Leg press
3 plates on each side for 3x10. 30 sec

No stretches. Gave myself some bigger rests and did the val salva maneuver. Hmmmm have i been doing it wrong?
 
Conventional deads
275lbs for 8x3. 45 sec (last 2 sets were 1 min)

Sumo deads
225lbs for 5x5. 30 sec (last 3 sets were 45 sec)

Bands


Ran out of time this morning, which is why the rests are short. Still, i got a major workout from it cuz these deads, though not the heaviest, always tire me out.
 
All 30 sec!!!

Spider row
2 plates + 35lbs for 5x5

Weighted chins
25lbs for 5x5, RP in the last set

Db row
85lb db for 5x6

Curl
30lb db for 3x8, RP in last set

Reverse curl
35lb bar for 3x8


Decided if i want to lose fat, im gonna have to swallow some pride, lower the weight, and lower the rests.
 
Heavy db lunges
70lb dbs for 8x3 30 sec, 6 moving steps

Weighted bar lunges
70lbs for 4x6. 30 sec, 12 moving steps

Goblet db squats
90lb db for 3x10. 30 sec

Kinda stretched


Ok 30 sec was ok until set 5, then i needed almost a full recovery, then back to ~30 sec

The blondies ass kept me going as usual.
 
Bro your like a machine
 
Romanian deads
275lbs for 8x3

Romanian db deads
80lb dbs for 5x5

Hip dominant kettlebell circuit

Sauna n stretching now


My grip was mighty bad today. 275lbs felt hard and 80lb dbs felt easy.
Back is sore so i did enough.
 
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