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Lets see what this muscle can do..

IML Gear Cream!
Lunges
70lb dbs for 5x5 (full; gave up after 4th set!)

Leg press
3 plates on each side for 5x8 (<1 min)

Flexbar


I wanted to do some extensions but they were taken up.
Cant believe how fucked i was today, even with full rests and straps.
 
Alternating flat db press
85lb dbs for 8x3 (30 sec, last set had 12)

Flat db press
90lb dbs for 4x6(30 sec)

Supinated spider row
2 plates for 4x8 (30 sec)


Had little time, but i remembered i was doing 30 sec rests.
 
All 30s

Flat db press
95lb dbs for 4x6

Alternating flat db press
85lb dbs for 8x3

Face pulls
115lbs for 4x8

Higher Face pulls
95lbs for 4x10

Some stretch stuff


This was hard, strength wise and cardio wise. I was very spent. Almost felt like i was going to "overdo it."
 
2 days worth..

Romanian db deads
110lb dbs for 4x6 (75 sec)

Same thing
80lb dbs for 4x8 (30 sec)

Bunch of kettle bell shit


Sore back today


Theracane
All 30 sec

Spider row, neutral
2 plates + 25lbs for 4x6

Unilateral HS row, neutral
2 plates on each side for 8x5

Kettlbells

High Facepulls on tricep pulley
60lbs for 4x10

Neutral grip doesnt hurt my elbow so well just stick to that. Threw some shit against the wall and sweat pretty badly. Back was lumpy today so we did some theracane.
 
Flat db press
90lb dbs for 4x8

Alternating Incline db press
80lb dbs for 8x3

Neutral grip flat db press
70lb dbs for 5x8

Bicep and forearm shit


WOW. I walked in dreading today, empty stomach, unenthusiastic, and nervous that id feel like shit. These workouts were barely done and some sets needed a bit more than 30 sec, but i was proud of myself.

About time.
 
Leg press, normal footing
8 plates for 5x8

Leg press, narrow footing
7 plates for 10x5


Ran out of time and could only do the shitty leg press, but let me tell you this..

I was checking out this little woman doing squats and she was checking me out. It was obvious that i was on the machine and she was squating, right? Well, i had a diarrhea emergency, so i left 7 plates on, my water jug, and my bag. I come back, this bitch took all my plates off, readjusted the seat, and im walking over looking at her with a what the hell look. "Oh, is this your stuff?" Yeah, i was in the middle of some sets. "Oh sorry." Ok ill wait. Then i stood there making it uncomfortable. Boom, they left.

Hey, FUCK YOU, i dont care how attractive you are and i dont care how creepy i looked cuz that was the point. Learn some fucking gym etiquette, bitch.
 
Spider row
2 plates + 35lbs for 4x6

Bilateral HS Row
2 plates on each side for 5x8

Supinated cable row
100lbs for 5x8

Dead hangs


My forearms are killing me from previous workouts.

Gonna take some prednisone in a few days and use rest + that to see if it calms shit down.
 
Incline db press
90lb dbs for 4x6

Flat db press
90lb dbs for 5x5 (~1 min)

Neutral grip pull up
BW for 8x3 (30 sec)

Bicep junk

Cycle for 15 min


Started with incline because thats all that was available. Both movements were hard. Cannot believe the pulls...
 
No time today!

Spider row, pronated
3 plates for 5x5 (45 sec; strapped)

Unilateral HS row, supinated
2 plates on each side for 4x6 (30 sec)

Bilateral HS row, neutral
Same weight for same volume and same rest

Now the neutral grips hurt.
 
Rack deads
275lbs for 3x5

Romanian deads
245lbs for 8x5

Dead hangs

High, wide leg press
2 plates on each side for 3x10 (30 sec)

Tanning 😊


Ok, my back muscles, meaning the ones along my spine, they felt super tight, so my racks were stupid. Then again, maybe the racks were just too low? I gotta look it up.

Cannot believe the leg press had me burning.
 
Spider row, supinated
3 plates + 10lbs for 5x5 (60 sec; strapped)

Unilateral HS row, pronated
2 plates on each side for 4x8(60 sec)

Facepulls
110lbs for 4x10 (30 sec)

Reverse cable curls
50lbs for 4x10 (30 sec)

Flexbar
Stretched forearms


Ok last time neutral hurt so we avoided it and things feel ok. Both heavier pulls were strapped.
 
IML Gear Cream!
Leg press, normal footing, shit machine
9 plates for 5x8

Same thing, wide footing
6 plates for 6x6

Marching db lunges
25lb dbs for 2x10 (20 steps each set)

Forgot to put this in and im dying from soreness, this early!
 
Flat alternating db press
95lb dbs for 5x5 (30+ sec)

Flat db press
85lb dbs for 8,8,8,7 (30 sec)

Seated unsupported oh db press
40lb dbs for 3x10 (30 sec)

French press
40lb bar for 3x10, i think (30 sec)


In a rush today because of a big day, but this was hard.
 
Romanian deads
275lbs for 5x5 (full)

Sumo deads
225lbs for 4x6 (full)

High wide leg press
2 plates on each side for 5x8 (45 sec)

Diarrhea for 10 min

Cycle now


Got the good leg press! Anyway, i was so winded today and nervous. Ive not done sumos in a while so thought to get back into it.
 
Lat Pulldowns
190lbs for 4x6 (~1 min)

Lat Pulldowns, close and supinated
175lbs for 4x8 (1 min)

Standing high face pulls
65lbs for 4x10 (45 sec)

Reverse Weighted bar Curls
55lb bar for 4x5 (20 sec)

Concentration Curls
30lb DBs for 4x5 (20 sec)


I cannot believe how much strength I have lost, but well if this elbow gets pain later. I think I feel it now... :wtf:
 
Flat db press
90lb dbs for 5x8 (75 sec; failed on the last rep)

Same exact thing
80lb dbs for 4x6 (45 sec)

Tbar row
3plates for 5x6 (45 sec)

Concentration curls
30lb db for 4x6 (45 s3c)

Some shoulder rehab and shit stretching


Hmm....strength is down, but i opted for more reps today instead of strength. My shoulder is scaring me a bit. Maybe time to go full in on rehab.
 
Marching db lunges
60lb dbs for 4x4 (8 total reps, 1 min, strapped)

Goblet db squats
100lb db for 4x6 (1 min)

Wide high squats
3 plates on each side for 3x10 (45 sec)

Some shoulder stretches


Hated how small my ass looked last night, so here we are...
Shoulder is slightly better.
 
Flat db press
105lb dbs for 5x5 (1 min+)

Alternating flat db press
85lb dbs for 5x5 (1 min)

Face pull on oddly weighed cable machine
71lbs? for 4x8 (30 sec)

Cable curls
Cable pressdowns

Working off the poison in me and i feel so much better now.

Lets see if shoulder acts up.
 
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