8-3-2022
Morning Weight 199.5lb
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Diet not prepped, wanted to get to the gym early because it was a long day. Will workout, prep, then work a strong uninterrupted day.
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Day 4 Quit Smoking Challenge:
Didn't need a cigarette when I woke up, didn't need it with coffee. Had 2 in the past 4 hrs, had 14 total yesterday. Progress without real effort or pain so far. It's gonna happen and I'm excited about it.
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Routine "Day 3: "
Close grip bench press 4 x 10
-Last Week: 115. 135, 135, 145x7 (need spotter for more)
-This Week: 135, 155, 165x9+1(w/ spot) (asked a female for a spot, so fuck YOU ego, she looked like a power lifter anyway), 155 +MAJOR progress, met Hope and she asked me to spot her bench max.
Overhead tricep ext 4 x 15
-Last Week: Not sure if DB or cable will ask went cable: 25, 42.5, 65x14, 57.5x10 +found baseline for cable tri ext
-This Week: 57.5, 65, 72.5x9, 65x14 (failure) +MAJOR progress (coach saw me across the gym mid set and said I'm looking way better!)
Leg ext 4 x 20 5 sec neg each rep
-Last Week: 45, 60, 60 (2 sec pause @ 13 & 18), 45
-This Week: 60, 75, 75 (2 sec pause @ 9, 12, & 18), 60 +progress slow amd steady wins the race.. I'll gladly take it.
Leg press 4 x 12-15 (old was 2 sec pause on 1st 5 then 10 straight thru)
-Last Week: 200x15, 290x15, 290x15, 290x7
-This Week: 200x15, 400x15, fuck it 600x15, ha hah.. wtf let's get it 800x14 + FUCK YEAH! -make sure not to blow out my "o-ring" lol
Lying leg curls 4 x 20 (last routine 5x12 3 sec neg)
-Last Week: 70x12, 85x12, 85x11, 70x9, 70x12
-This Week: 55, 70, 85 (l almost pissed myself lol), 70 +progress
Stiff leg deads 4 x 12 (was 5x8-10 3sec neg)
-Last Week: 135x10, 135x10, 135x10, 135x10, 0 (heads not in it)
-This Week: 135, 185x11 (wow, serious fatigue), 135, 135 +slight progress form is on point I think. Easier with no slow neg
No Cardio: over 3hrs in the gym is enough. This week struggling on Cardio. Gotta figure out how to make sure I get it in even if I ha e to hit the gym twice. Not sure we'll see
IMPORTANT LESSON REMINDER:
My coach asked me today if I was in a bad mood yesterday. He said he could see it in my face and the way I was lifting. He was like, "Damn, someone needs to give that guy a hug or something. " Lesson here is, nonverbal communication get noticed.
LESSON: So when outside the gym, carry yourself as you want others to perceive you, because they will and they will judge you before you even get the chance to speak. How you look IS their 1st impression.
Have a great day everyone!