working on a new routine

[JDid23]

haha nice adapting to the situation!

Doesnt barefoot feel a lot more stable jdid?

hahahaha EM

and yeah dude, it feels pretty good compared to squatting in my air force one's.

Upper Body 1--- time constraint today so i lifted idk how i did it, but i stretched and lifted in 40 min.

Flat BB Bench
145x10
140x8
135x7

DB Row
65x12
70x10
75x8

Incline DB Bench
3 sets with 30 lbs.. was gonna move up to 35 lbs, but someone was using them and i didn't have time. didn't feel my shoulder at all though; really felt great

Chinups
i think i did 7, 6, 4?? However, i also pause at the bottom for 2-3 seconds. does anyone else do this? I'm sure i could get 12+ if i did them like most people, but i like this better.

DB Skull Crushers and Standing DB Curls to finish- 3 sets of each.


Comments: felt pretty good. My shoulder felt kinda weird when i was doing my stretches, but after them, it felt really good for BB Bench. I could have done 1-3 more reps with 145 also, so i think my bench is going to get stronger as i continue to increase in weight. Can't wait to max out before i go to school to see if i can destroy my old PR of 200.

 

[JDid23]

Lower Body 1

Deadlift
280x2
285x2
290x2
295x2

Front Squat
95x4
135x5
155x5
175x3
135x8

Hypers
3-4 sets with kettlebells

Bulgarian Split Squatsf
about 4 sets of 8 per leg with 20 lb DBs

Standing Calves
90x10
140x10
160x8

then i did some abs... superset weighted declines with leg raises and did 3 sets of pulldowns... also finished with leg press calves with 180, 90, 230, and then 180, 90.. idk if that made sense, but whatever lol

DL isn't that hard... it's just a matter of getting my grip back to where it was and then i'll start doing sets with 3 reps... increasing each set 5 lbs per week for now. I helped a sophomore in high school starting football learn to back squat/front squat ATG, and bench press/push press in between all my sets. Felt good to help someone who was actually willing to take my advice and not blow it off.

 

[JDid23]

Upper Body 2

DB Military
15x10
30x10
30x10
30x10

BB Row
95x5
115x5
140x8
140x8
120x12
120x12

Flat DB Bench-- might be off a rep or 2 on the last 2 sets. don't remember
40x8
60x12
60x8
55x9

Chinups- deadhang for 2-3 seconds
7
5
5

then i did shrugs, tricep pushdowns, and incline curls.... i have to go though so i'm not gonna write in depth. shoulder felt pretty gd

 

[Tblock1]

sweet cant wait to see that 400 deadlift

 

[JDid23]

thanks bro.... if all goes well, i'm hoping to have a 405 DL, 315 squat, 225 bench by the end of this year... however, injuries have plagued me for a while, so i'm taking a lot of precautions to try to ensure i don't get injured..

 

[JDid23]

Lower Body 2

Squat- i literally got so deep that i could have rested the bar at the bottom of the rack. i haven't gotten that deep in a long time
225x5
230x4
235x1---- failed 2nd rep.

- felt really dizzy after this, and also didn't feel great heading into the 3rd set. diet was off yesterday cuz i was driving literally all day and this morning i had to rush somewhere before going to the gym so i couldn't have my regular pre-workout meal of eggs/oatmeal/fruit/lots of water. Took it easy after squats since i didn't feel great, and accepted this was one of the rare days i wasn't going to go all out.

1 leg SLDL
30x8 (per leg)
50x6
50x6
50x6

2 sets of leg press and leg curls, 4-5 sets of calves, and 3 sets of abs-- done. upper body tomorrow.

 

[Tblock1]

thanks bro.... if all goes well, i'm hoping to have a 405 DL, 315 squat, 225 bench by the end of this year... however, injuries have plagued me for a while, so i'm taking a lot of precautions to try to ensure i don't get injured..

I feel you I've had to skip workouts before because of injuries, just this last workout my military press got screwed because of my shoulder tweak

That looks very good for you on squats werent you starting pretty low and working your way up? 230x4 that deep is great then

 

[coreygb]

You're doing a great job man. Looks like we're at about the same level of strength. Though, based on your avatar, you look a hell of a lot better than I do, haha. Keep up the good work.

 

[JDid23]

I feel you I've had to skip workouts before because of injuries, just this last workout my military press got screwed because of my shoulder tweak

That looks very good for you on squats werent you starting pretty low and working your way up? 230x4 that deep is great then

thanks dude.. yeah, it felt amazing to get so deep on my squats. i'm probably going to take it back a notch and do some lighter sets next week just to get my confidence back up, and because failing really taxed the shit outa me and don't want to push it to the limits again.

corey- yeah dude... definitely pretty similar lifts. just checked out your progress pics and you're looking much better. this pic was taken a while ago, and i think the reason you think i look better is because i'm naturally skinny and started out that way, and while you've made a hell of a lota progress, you started out heavier than i did. what are your goals?

 

[JDid23]

Upper Body 1

Flat BB Bench-- wanted to go for 1 more rep on each set, but would have been hard and i didn't have a spotter.
150x9
145x7
140x7

DB Row
50x8
70x12
75x8
80x8

Incline DB Bench
30 lbs first set, then 40 the next 2 sets for between 10-15 reps on each. easy, still keeping it light until the end of summer.

Chinups
5
5
4
4

Front/Lateral Raise

12 lb DBs for front, 8 lb DBs for lateral.... superset 8 reps each. staying light

finished off with tricep pushdowns (skulls hurt my right shoulder. happens sometimes) and standing DB curls