working on a new routine

[JDid23]

pretty great workout!!!

Squat- PR- Sets and reps!!- weight is coming soon (185x5)
95x5
115x5
135x5
160x5
180x5
135x5

Overhead Press
45x5 (warmup)
80x6
85x5- GOAL FOR END OF YEAR MET!!

Standing Calves- (all slow and controlled)
50x12
70x12
90x12- PR?
95x10- PR
100x10- PR

Chins- sub failure (could have done more on 1st and 2nd set, mayb 3rd)
4
3
2

Lat Pulldown- idk why, but i felt the urge to do it- same grip as chins
60 lbs x 5 (strict form, not too hard)- PR

- didn't feel like doing abs today as i have them tuesday.. hell, i didn't want to do anything after squats!


Comments: Was really happy about squats. My toes came up on my 2nd rep with 160, so i really focused after that and my form was pretty dam good- had a guy spotting me without me asking him to, and he said my form stayed good besides that one rep. Going to go for 185 next workout. OHP was solid- I got 80x6 last time too, and probably could have done more this time but i wanted to save up for my 85. Once i hit 80x8 (previous PR before starting to workout again) i'll go up to 85s for my first set and 90s for my second set. Standing Calves were solid- i want to add at least 5-10 pounds per workout on my last 2 sets. Chinups i could have done 5 on the first set i think (maybe even a 6th), so from now on i'll probably go to failure as i don't think doing 4 chinups is as benefical.

 

[Andalite]

Good stuff. Congrats on the PRs

 

[JDid23]

Good stuff. Congrats on the PRs

thanks bro- only need to hit chins on day 1 now!!! Bench on day 2 will be hard, but hopefully i will be able to hit rows next workout

 

[Andalite]

You need to hit 3x6 on chins and 135x5 bench, right? Good luck! I am sure you'll nail them both.

 

[JDid23]

You need to hit 3x6 on chins and 135x5 bench, right? Good luck! I am sure you'll nail them both.

just 1 set of 6 on chins, and yeah 135x5 bench...

Thanks though- i hope you're right lol. If i hit bench and deads, i am confident that i can hit all of my goals.

 

[Andalite]

I'm sure you will. Goal are meant to direct us in the right direction - you mustn't use negative reinforcement to progress. Don't fall into that trap because I've been there and done that. You want to lift for fun, right? So sit back, relax and have a good time. Thats why you're doing what you're doing.

 

[JDid23]

Solid Workout! I can fucking taste a bench PR next workout or the workout after! Finally PRing in rows again.

Bench
45x5
75x5
95x5
130x6 (spot on 6th)
115x6 (could have done more, no spotter)

Row (small back movement on last rep on 110 and 115)- this is the same bar i thought might be 50 pounds last time, but there were no others available (thanks BB Curlers) so i didn't switch.
85x8
105x8
110x5
115x5- PR
95x8

DB Pullover- went lighter
20 lb DB x 10
25 lb DB x 10
30 lb DB x 10

CGBP
45x8
65x8
95x10- PR
100x10 (spot on 10th)- PR

Abs- Superset highest decline BW with leg raises (elbow supported). - wanted a 3rd set but i didn't have time and also had lat raises i wanted to try
8... 8
8.... 8

Lat Raises
12 lb DBs x 2 (comments)


Comments: Bench was pretty good today. Real happy with it and EM gave me some tips on form and i think they helped. Rows also felt good to hit a PR. Previous one was 110x7 (2 sets back to back). Pullovers didn't hurt as much in my right arm until i hit the last few reps on the 30s... Will try to see how 35s feel next workout. CGBP keeps going up, but on the 10th rep of 100 i really just couldn't lift it. Abs felt it during the leg raises like hell, and i feel really exposed during the declines becuase my shorts fall all the way to my chest haha- have to remind myself to wear compression shorts whenever i do abs. Lat Raises i felt that shit in my left arm so i am going to stop doing them for good.

 

[ExtraMile]

if you like try some variation of rear delt flies instead of laterals. Reverse pec dec, bent over laterals, standing cable laterals, bent over 1 arm or one arm at a time lying face down on an incline bench. or just leave out that movement, your choice.

 

[JDid23]

Great workout!

Deadlift
135x4
155x4
215x6- PR
185x4

DB Lunges
35 lb DBs x 20- PR
25 lb DBs x 10

Dips
9- PR- one of the first times i was in control of the dips without much body movement
6
4

Alt DB Curls
20 lb DBs x 8
15 lb DBs x 10

Seated Calves
25x12
35x10
45x12- PR
50x15- PR

Incline DB Bench
40 lb DBs x 10- PR
45 lb DBs x 8- PR-- GOAL FOR END OF YEAR SET!!!!!

7 PRs- PR

Comments: Was happy with deads. Definitely the blood that made me weak last time for only 215x2. Going to go for 220 next workout, and then hopefully hit 225 in 2 workouts for my end of the year goal. DB Lunges kill my grip like hell. I was barely holding on to the 35s by the end, and after that, my whole lower body felt like it was gonna fall off. By the 25s my grip was completely done. Dips were good- hopefully can get 10 next workout. Got more on my 2nd and 3rd set than i normally do though. Curls went to shit- my grip actually effected them- right arm sucks. Calves were good, and i was fucking thrilled with my incline DB.. last workout i only got 40 x 8 and 45 x 4..

 

[Andalite]

Congrats on all the PRs!!!