Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
2/11
H.stand 5x
Bench press 185 5x5 then time to max:
225,245,255,265,275x1 could have gone higher but no spotter
Then I did 3x3 w/225, next time probably do 3-5x5 w/225.
I haven't benched in probably 10 years, bad rotator but will try and work it into my program.
Pullups 3x8
Bent row 135x10 155 3x10 135x10
Db curls/rope pressdowns 3x
H.stand 5x
Bench press 185 5x5 then time to max:
225,245,255,265,275x1 could have gone higher but no spotter
Then I did 3x3 w/225, next time probably do 3-5x5 w/225.
I haven't benched in probably 10 years, bad rotator but will try and work it into my program.
Pullups 3x8
Bent row 135x10 155 3x10 135x10
Db curls/rope pressdowns 3x
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
2/16
Overhead press 135x5 155x5 175x4 165x5,4 135x8+2
Pullups 4x8
Bent row 135x10 155 2x10 135x10
Bosu pushup 2x12
Machine pullover 180x10 270,225,180 drop set all to failure wasn't counting just squeezin them lats
Regular pushup x15 I do the pushups (bosu too) with a really low hand position and feet elevated
Bb curls 95 3x6+2
Lying bb tricep extension 95x10 115x7 95x11
Cybex machine curls alt w/
Rope pressdowns 3xmax going for the crazy pump
Shrugs 225x10,135x15 drop set
Machine shrugs 4 hard sets not sure weight
Bodyweight 229
Overhead press 135x5 155x5 175x4 165x5,4 135x8+2
Pullups 4x8
Bent row 135x10 155 2x10 135x10
Bosu pushup 2x12
Machine pullover 180x10 270,225,180 drop set all to failure wasn't counting just squeezin them lats
Regular pushup x15 I do the pushups (bosu too) with a really low hand position and feet elevated
Bb curls 95 3x6+2
Lying bb tricep extension 95x10 115x7 95x11
Cybex machine curls alt w/
Rope pressdowns 3xmax going for the crazy pump
Shrugs 225x10,135x15 drop set
Machine shrugs 4 hard sets not sure weight
Bodyweight 229
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
2/18
Squats 225 3x8
Top half off the pins squats 275 3x3
Deadlifts 225x5 315x3 350x3 365x1 375x1
L-sit (tuck) 4x about 10 sec
I will try and add the l-sit to all my workouts since I'm so far away from the goal of 25 second L sit on the eatmoveimprove fitness guideline level 2
Anybody reading this should check out the list I'll try and make a link here:
Eat. Move. Improve.
It's on the top right called "skill guidelines for functional athletes" or something
Squats 225 3x8
Top half off the pins squats 275 3x3
Deadlifts 225x5 315x3 350x3 365x1 375x1
L-sit (tuck) 4x about 10 sec
I will try and add the l-sit to all my workouts since I'm so far away from the goal of 25 second L sit on the eatmoveimprove fitness guideline level 2
Anybody reading this should check out the list I'll try and make a link here:
Eat. Move. Improve.
It's on the top right called "skill guidelines for functional athletes" or something
Last edited:
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
2/20
Bench 135x10 185x5 225 3x5
Bench hurts my shoulder alot
Pullups 4x8 alt w/
Incline press 135x10 185x10 205x8 215x5 almost got 6
I think I should focus on inclines instead of bench since it doesn't hurt my shoulder
Rotator cuff stuff
Curls/lying tricep extensions 4 or 5 sets of each
Machine shrugs 5x alt w/
L-sit tuck 5x
Bench 135x10 185x5 225 3x5
Bench hurts my shoulder alot
Pullups 4x8 alt w/
Incline press 135x10 185x10 205x8 215x5 almost got 6
I think I should focus on inclines instead of bench since it doesn't hurt my shoulder
Rotator cuff stuff
Curls/lying tricep extensions 4 or 5 sets of each
Machine shrugs 5x alt w/
L-sit tuck 5x
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
2/23
Deadlift 225x5 300,320,340x5 using the Wendler 5-3-1
Squat 5x10 185
2:00 row got 500 meters in 1:50
that's the level 2 row first try so I don't think that needs to be a priority
5 x10 sec holds l-sit tuck
Going to be using the Wendler 5-3-1 or a slightly modified version for the squat, deadlift, overhead press, and incline (instead of bench).
Day 1 squat, day 2 incline, day 3 deadlift, day 4 overhead press
Deadlift 225x5 300,320,340x5 using the Wendler 5-3-1
Squat 5x10 185
2:00 row got 500 meters in 1:50
that's the level 2 row first try so I don't think that needs to be a priority
5 x10 sec holds l-sit tuck
Going to be using the Wendler 5-3-1 or a slightly modified version for the squat, deadlift, overhead press, and incline (instead of bench).
Day 1 squat, day 2 incline, day 3 deadlift, day 4 overhead press
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
2/25
Overhead press 140,150,160 x5 alt w/
Pullup 3x8
Handstand 5x 15 sec holds alt w/
Bent row 135 5x10
Horizontal grip pulldowns 6-7 sets pyramid up to 210, didn't count reps
Rope pressdowns 4-5 sets pyramid up, killed em
Machine shrugs 3 sets same as above then 2x drop set
Last 3 exercises were mostly all til failure plus some sloppy forced reps
Shoulder hurtin plus not alot of sleep so wasn't really my best workout.
Overhead press 140,150,160 x5 alt w/
Pullup 3x8
Handstand 5x 15 sec holds alt w/
Bent row 135 5x10
Horizontal grip pulldowns 6-7 sets pyramid up to 210, didn't count reps
Rope pressdowns 4-5 sets pyramid up, killed em
Machine shrugs 3 sets same as above then 2x drop set
Last 3 exercises were mostly all til failure plus some sloppy forced reps
Shoulder hurtin plus not alot of sleep so wasn't really my best workout.
Last edited:
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7