AA Max

[artificialaspirations]

BW 183

DEFECIT DL
115x5
165x5
215x5
265x3
315x3
365x1
415x0
415x0

CHINUPS
0x8
0x8
0x8

T-BAR ROW
135x4
125x4
115x5

EZ-BAR DRAG CURL
50x8
75x8
75x6
50x8

DB CURL
30x10
35x6
30x8

DB SHRUGS
125x12
125x8
125x8
105x12
85x12
65x12

Shitty workout today. Missed those defecits and I think I burned out my CNS. The rest of my workout lacked the 'pop' it normally has...Felt weak and exhausted. I did get it off the floor both times but couldn't get it past my shins.

 

[SaiBoT]

BW 183

DEFECIT DL
115x5
165x5
215x5
265x3
315x3
365x1
415x0
415x0

CHINUPS
0x8
0x8
0x8

T-BAR ROW
135x4
125x4
115x5

EZ-BAR DRAG CURL
50x8
75x8
75x6
50x8

DB CURL
30x10
35x6
30x8

DB SHRUGS
125x12
125x8
125x8
105x12
85x12
65x12

Shitty workout today. Missed those defecits and I think I burned out my CNS. The rest of my workout lacked the 'pop' it normally has...Felt weak and exhausted. I did get it off the floor both times but couldn't get it past my shins.

I think that 50lbs jump in weight for the last set was kinda rushing it, specially being aware of the longer rom that a deficit implies... maybe a deload next workout is the right thing to do.

 

[artificialaspirations]

SQUATS
45x8
135x5
185x5
225x3
265x3 <--new pr!
275x2 <--new pr!
280x2 <--new pr!
285x1 <--new pr!
300x1 <--new pr!

GOOD MORNINGS
45x12
65x8
95x5
115x3
95x5

1-LEG LP CALVES
125x12
170x12
215x12
215x12
215x12

1-LEG STANDING CALVES
0x12
25x12
45x12
45x12
0x12

STANDING CRUNCH
80x12
110x8
120x3

HANGING LEG RAISES
0x12
0x8
0x8

Bad ass workout tonight. Felt solid as fuck squatting. 2 huge psychological breakthroughs tonight: 275 and 300. I think I could've gotten 315 the way 300 came up. Will definitely try next ME lower. First time doing GMs.

 

[artificialaspirations]

I think that 50lbs jump in weight for the last set was kinda rushing it, specially being aware of the longer rom that a deficit implies... maybe a deload next workout is the right thing to do.

Yeah, i did i cause I got 395 last time. Kept pushing it.

 

[the.gladiator1987]

good job so far bro

 

[SaiBoT]

Yeah great job with those PR's

 

[artificialaspirations]

BW 184

INCLINE BENCH
45x10
95x10
135x10
155x10
175x8
185x5
150x7
135x10

STANDING DUMBELL PRESS (push-press when necessary)
35x12
35x12
35x11
35x11
35x10

DECLINE CGBP
135x10 (w/ Tyler grips)
195x4
145x10
155x10
155x8 (w/ Tyler Grips)

PRESSDOWNS (w/ Tyler Grips)
95x12
120x12
120x12
100x12
100x12

RIGHT SHOULDER CABLE WORK
rear 5x15
side 2.5x12
front 2.5x8

CARDIO
15 min recumbant random level 10

 

[artificialaspirations]

BW 184

DEADS
135x5
225x5
315x3
365x1
405x0
405x0

ROWS
135x5
210x5 <--new pr!
210x5

WIDE GRIP PULLUPS
0x5
0x5
0x5

RACK SHRUGS
225x8
315x5
365x5 <--new pr!
365x5
315x10
225x15
135x15

BARBELL CURL (w/ Tyler Grips)
65x12
65x12
65x9

HAMMER CURL
25x12
25x12
25x12

Horrible workout today. Weights felt heavy as hell and had no power or determination. Couldn't even pull 405 which is frustrating as fuck. Maybe its my glutes and hams that are still tight and a bit sore. Maybe the 90 lb jumps is less of a warmup than I'm used to. Maybe I'm overtrained and maybe its all 3. Either way, I'm taking next week off from the deads. I'm seeing myself stalling, fatiguing and getting tired of this program. Its almost time to reset and drop down again. I'll take more rest as I build up to my maxes the next few weeks.

 

[artificialaspirations]

14" BOX SQUATS
45x8
135x5
185x5
225x5 <--new pr!
275x3 <--new pr!
285x3 <--new pr!
295x3 <--new pr!
305x1 <--new pr!
275x4 <--new pr!

STATIC HOLD
365x5-7 seconds

REVERSE HYPERS
0x15
0x15
0x15

ONE-LEG STANDING CALVES
0x12
45x12
45x12
45x12

LP CALVES
200x50 (4 sets)
150x50 (4 sets)

AB STATIC HOLD CRUNCHES
0x8
0x6
0x5

OBLIQUES
0x12
25x12
25x12

Good workout today. Felt strong and lots of energy.

 

[artificialaspirations]

BW 185

BENCH
45x8
95x5
135x5
185x5
225x3
235x3 <--new pr!
245x3 <--new pr!
255x2 <--new pr!
225x6 <--new pr!

PRESS
120x5
150x3 <--new pr!
155x3 <--new pr!
160x3 <--new pr!
155x2

DECLINE CGBP
135x6
195x5
225x3 <--new pr!
225x3
230x3 <--new pr!

DECLINE SKULL CRUSH
70x12 <--new pr!
70x10
70x8
50x12

REAR DELT DUMBELL RAISE
5x12
10x12
15x12

RIGHT SHOULDER DUMBELL LATERALS (Side, Front, Rear)
5x12
5x15
5x12

CARDIO
recumbant bike 15 min hill level 10

Awesome workout today. Felt strong and the shoulder felt good.