Slow Weak and Stupid

[monsoon]

04/11/2025
unplanned day off work so I had a nice long walk. Good pace, back cooperative. I’m going to try some lower body stuff tomorrow.

 

[monsoon]

04/12/2025
walking lunge 3x10ish
trap bar dead 135 3x10 225 3x5 trap bar has the high handles so stood on a plate
SSB box 145 3x10
GHR/ ab wheel 3x10
low back did protest some, we’ll see how it goes

 

[monsoon]

04/14/2025
db flye/ rev 25s 4x10
bench 225 5x5
db supported rows 50x12,12 75 5x10
close bench 135x12 160x10,9
cross body rows 3x12
hammer curl, db side rs, push downs wrist work

 

[monsoon]

04/15/2025
squat 135 3x10 225x5 315x2 350,375 405x3 415 bad set up had to leave it at bottom 335x2,5,5
Nordic hams
leg raise
pull through

 

[monsoon]

04/17/2025
pull ups
DB raise side/front
standing OHP 65x10, 95x8 115 4x5
dips 5,5,9
spider curl/ 1 arm oh ext
preacher/push down

 

[monsoon]

04/19/2015

cautious dead 135 3x5 225 3x3 315 3x1
SSB very low box, full pause with tension 145 3x3 195 3x3 215 3x3
Giant set ab wheel, GHR, band leg extensions
we’ll see how back responds today…

 

[monsoon]

04/21/2025
personal day
db flye/rev 25s 3x10
Bench 230 5x5
db supported row 50x10,10 75 5x10
close 135 3x10
spider curl/ pushdown

 

[monsoon]

04/22/2025
Finally a decent squat day.
squat 135 3x10 225x5 315x2 350,375x1 405x3 415x3 335x5,5 135 3x10
Nordic hams
leg raise

 

[monsoon]

04/24/2025
3way db raise (on inc bench)
pull ups
standing OHP 120 5x5
dip 7,5,5
pull ups
inc lying ez bar ext 3x15
db preacher curl
wrist work

 

[monsoon]

04/26/2025
time crunch on Saturday is killing my gainz bro. Also, I feel like all the squatting I do I should have more leg size so I’m ttying some new stuff.
dead 135 3x5 225 3x3 275x1 325 5x1
SSB split squat 105 3x5 feeling more in hips than quads
narrow, heels in SSB 145 4x10
band extension 3x20
out of time for abs and glutes

 

[monsoon]

04/28/2025
db inc flye/ rev 20s 4x10
bench 235 5x5
db supported row 50 2x10 75 6x10
close grip 145 3x10
cross body band row
ez bar spider curl and inc oh extension
wrist work

 

[monsoon]

04/9/2025
squat 135 3x10 225x5 315x2 350,375x1 415x2 425x2 340x5,5 135x1
db split squat 20s 5,5,8
nordic hams