TweetWow felt like shit today. Just really run down and sore. Don't know if I'm getting sick or maybe a little over trained but the intensity and strength just weren't there today. Typically I rep out 275 on the bent barbell rows pretty easily and today I could barely lift it.


Wide grip pull downs

3 x warm ups

160 x 15

175 x 15

190 x 12

205 x 9


Bent barbell rows

135 x 20

185 x 15

225 x 12

----- tried a set of 275 and it felt heavy as shit.... Fail

225 x 12


Seated HS rows

2 pps x 25

3 pps x 20

4 pps x 13

4 pps x 11


V bar pull downs

130 x 15

145 x 15

160 x 12

175 x 12


Dumbbell rows on incline bench- fast pumping top 2/3 of movement

45s x 25

55s x 20

65s x 18


Incline sit ups x 60

Tweeti am anxiously awaiting the results of one of those secondary leg days lol

TweetYou probably just need a rest day soon bro. That happens to me too after a while of going at it hard.

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Originally Posted by guns01

i am anxiously awaiting the results of one of those secondary leg days lol

Lol that's tomorrow brother. God help me.

TweetCouple of things, first off I dropped the benchpress strength program. After Wednesday my shoulders started getting really sore and not in a good way. By no means did I injure myself but I figured I'd stop while I was ahead. As much as I love heavy lifting I definitely like bodybuilding type heavy lifting and not the same repetitive movement three times a week ha ha.

Second I loved today's workout. A couple things definitely hindered me a little bit. I woke up feeling a little sick. Got a URI coming on I think. Dragged my ass to the gym anyway but dammit even those warm-up sets were giving me that sick winded feeling.

My low back is still getting really tight after the first set or so. Stretching and rolling doesn't seem to be doing anything to help it so I think I need to talk to my physical therapist. Anyway that seemed to make balancing on the lunges a little bit hard once I started getting fatigued.

The gym was definitely crowded today and because of the set up I had to change up the plan a little bit. I did the best with what I had but unfortunately couldn't make those lunges and squats smith machine ones.

So anyway today's workout wasn't everything that it could have been but it's definitely a good smoker and I will definitely be having a love-hate relationship with this type of workout from here on out.


Rumble roll/ air squats


4 x warm up rounds


Lying leg curls GS

100 x 10

110 x 10

120 x 10

120 x 10


SL deads GS

185 x 8

205 x 8

205 x 8

225 x 8


Barbell lunges (static one leg at a time) GS <----- real hard to balance on these especially with the burn and the tightening of my low back LOL

95 x 8

95 x 8

95 x 8

95 x 8


Barbell squats (wide toes out) GS

95 x 6

95 x 6

95 x 6

95 x 8


Seated leg curls

100 x 10

110 x 10

120 x 10

120 x 10

120 x 10

120 x 10


Rumble roll/ stretch

Tweethaha, i love it. i would imagine that my lower back would be rocked after that run as well. those sl deads always tighten mine up really bad as is

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Originally Posted by guns01

haha, i love it. i would imagine that my lower back would be rocked after that run as well. those sl deads always tighten mine up really bad as is

Please don't think me a ***** for only using 95 on my squats but like I said I had to make due with the crowd and set up at the gym. I just figured it was easier to go straight into them with my lunge barbell since I didn't have a squat rack to work with. Don't think I could have used my deadlift barbell and cleaned and pressed 205 or 225 onto my back at that point LOL

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Originally Posted by gusto77

Please don't think me a ***** for only using 95 on my squats but like I said I had to make due with the crowd and set up at the gym. I just figured it was easier to go straight into them with my lunge barbell since I didn't have a squat rack to work with. Don't think I could have used my deadlift barbell and cleaned and pressed 205 or 225 onto my back at that point LOL

No one thinks ur a ###### bro

Tweet

Originally Posted by gusto77

Please don't think me a ***** for only using 95 on my squats but like I said I had to make due with the crowd and set up at the gym. I just figured it was easier to go straight into them with my lunge barbell since I didn't have a squat rack to work with. Don't think I could have used my deadlift barbell and cleaned and pressed 205 or 225 onto my back at that point LOL

weights arent the focus on these workouts. its more so about forcing as much blood into the area and hitting all the angles possible

TweetRotator/ shoulder warm ups


Incline barbell press

3 x warm ups

275 x 8

250 x 10

250 x 9

225 x 10


Dumbbell bench press

1 x warm up

120s x 7 <---- no idea what happened here but that felt heavy as shit.

120s x 8

110s x 11----> drop set to 60s x 13


Decline HS press

1 pps x 25

2 pps x 20

3 pps x 12

3 pps x 10----> 2 pps x 12----> 3 pps x 20


Pec deck

1 x warm up

190 x 20

235 x 20

295 x 10----> 160 x 13


Standing alternate dumbbell curls

2 x warm ups

40s x 12

45s x 12

50s x 8----> 30s x 10-----> 20s x 15


HS preachers (less than a minute rest between sets)

45 x 20

45 x 17

45 x 16

45 x 14

TweetStill in beast mode bro

TweetRumble roll/ full body light warm up/ stretch


Leg ext warm up

40 x 60

50 x 60

60 x 60


Squats

135 x 12

135 x 12

185 x 10

225 x 10

275 x 5

135 x 15


Leg press

1 x warm up

2 pps x 30

3 pps x 30

4 pps x 25

5 pps x 16

6 pps x 15

7 pps x 11


Lying leg curls

2 x warm ups

100 x 12

120 x 10

140 x 10

160 x 7

140 x 10

120 x 12-----> 80 x 10


HS horizontal calf press

2 pps x 30

3 pps x 25

5 pps x 15

5 pps x 13

5 pps x 12


Stretch/ rumble roll

Tweetnice run there gusto. hopefully you had fully recovered from the 2dary from last week.