Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

working on a new routine

real satisfied with today's workout for the most part!

Face Pulls- 25x10, 30x10..... OH BB Shrugs- 45x15..... skipped pushups

Bench- (if i do most of the rep on my own without spotter i count it, if not i don't)
45x5
65x5
95x5
135x7- PR (really small spot on last rep)
140x3- PR (went for 4th, but was a bit too much)
105x8

DB Row
(focused more on form)
35sx8
45sx6
55sx5
35sx10 (40s were being used)

CGBP

45x8
65x8
95x8
100x7 (8th was hard)

Abs- Superset highest declines with elbow supported leg raises- then did my friends ab circuit
10.... 10-
10.... 10- PR (2 sets)
15 BW crunches, 1
10 pushup stabilizers (lol)
15 reverse crunches
20 twists with 12 lb medicine ball
10 or 12 situps with 12 lb medicine ball

Swimming- 12 laps- PR

Comments: Was really happy with bench. My OHP went down after not doing them for 2 weeks, so not after not benching for 2 weeks i told my friend i could hit maybe 4 or 5, and when he tried to spot me after my 5th and 6th rep, i said i could keep going... 140 i probably could have done 5 or 6 if not for the 135 set before it, and 105 i wanted to do 15, but got way ahead of myself lol. DB Row form was better, and CGBP i went down, but i also tried to feel my triceps working during the rep and i found this to make it harder. Abs were dead afterwards, and swimming was hard, but not as hard as my first 2 times.

also, my shoulder feels the same... hurts a bit but not too bad Andalite- do you think it's still good to do the prehab work or should i drop it?
 
Damn bro I just checked the beginning of your log and where you are at now, awesome progress! I think you're ready to make some new goals after seeing that benching session :D
 
Damn bro I just checked the beginning of your log and where you are at now, awesome progress! I think you're ready to make some new goals after seeing that benching session :D

thanks bro... if only i didn't stop lifting for 3 months during soccer i would probably be way up right now, but what can i do..

actually in the process of making goals right now haha
 
ok now goals for the end of march!

Squat- Current- 190x5.... goal- 225x5 (ATG, great form)
Deadlift- Current- 225x5- goal- 265x5
Bench- Current- 135x7- goal- 170x5
Overhead Press- Current- 90x4- goal- 105x5

DB Row- Current- 60x5... goal- 80x8
CGBP- Current- 105x8.. goal- 125x12
Incline DB- Current- 45sx8- goal- 65s x 8
Chinups- Current- 6.. goal- 10
Dips- Current- 9.. goal- 15

Please feel free to comment if you guys feel i can do more or less on any of these lifts. I am not sure if some of them are too easy or too hard. For OHP, i am going to be switching to clean and push press in my next routine, so i might not continue with that. For some of the lifts, it's hard to tell exactly how much i will go up or when i will stall, and although this might be a bit premature it's what i would be satisfied with in 3 months from now.. Of course there are more lifts (not much legs in there), but these are the ones that i have in my next routine. I know it seems like my bench is a bit high (increasing it more than my squat) but my 190x5 on squats was extrememly hard and i am going to do 185x5 next workout.

Also, I go ATG on all my squats. Is there any benefit of going below parallel, but not ATG on my working sets? I find it extrememly hard to do sets like this, and am also thinking increasing weight would be easier not going ATG.

Thanks!
 
Great goals! Bench does seem like more of a stretch than your other lifts but it's definitely doable.

Also, I go ATG on all my squats. Is there any benefit of going below parallel, but not ATG on my working sets? I find it extrememly hard to do sets like this, and am also thinking increasing weight would be easier not going ATG.

Thanks!

ATG is the best if you can properly do it. Hmm, that's like saying that you are going to stop the bar a couple inches away from your chest on bench presses lol. Sure you might get a little bit of gain in reversal strength, but as long as it doesn't hurt, full ROM is best. You'll get stronger at ATG, don't worry :)
 
ok now goals for the end of march!

Squat- Current- 190x5.... goal- 225x5 (ATG, great form)
Deadlift- Current- 225x5- goal- 265x5
Bench- Current- 135x7- goal- 170x5
Overhead Press- Current- 90x4- goal- 105x5

DB Row- Current- 60x5... goal- 80x8
CGBP- Current- 105x8.. goal- 125x12
Incline DB- Current- 45sx8- goal- 65s x 8
Chinups- Current- 6.. goal- 10
Dips- Current- 9.. goal- 15

Please feel free to comment if you guys feel i can do more or less on any of these lifts. I am not sure if some of them are too easy or too hard. For OHP, i am going to be switching to clean and push press in my next routine, so i might not continue with that. For some of the lifts, it's hard to tell exactly how much i will go up or when i will stall, and although this might be a bit premature it's what i would be satisfied with in 3 months from now.. Of course there are more lifts (not much legs in there), but these are the ones that i have in my next routine. I know it seems like my bench is a bit high (increasing it more than my squat) but my 190x5 on squats was extrememly hard and i am going to do 185x5 next workout.

Also, I go ATG on all my squats. Is there any benefit of going below parallel, but not ATG on my working sets? I find it extrememly hard to do sets like this, and am also thinking increasing weight would be easier not going ATG.

Thanks!
my back better heal quick or your gonna be on top of my squats and deads! :eek2:
 
Top Bottom