working on a new routine

[ExtraMile]

get angry at them bro and shout 'dont touch it' and say to them before hand "I dont need any help I just need you to lift off, if I am actually stuck under the bar with it on my chest I dont need you to touch the bar at all after you have given me a lift off"

fucking bench spotters piss me off

 

[moya]

every time i ask for a spot on bench i make it very clear that unless the bar is stuck on my chest and im telling them to pull... dont touch the bar...

 

[Andalite]

I think everyone universally hates a dumbass spotter.

 

[JDid23]

Squat day 3+ reps

after dynamic stretching, my groin was kinda hurting and it hurt during all my reps, but not to the point where it was bad- i had a really nagging groin injury during soccer this year so i stopped after 9 reps on squats.


Squat
45x5
95x3
135x3
155x3
175x3
200x9- PR

SLDL
125x8- PR 4x8
125x8
125x8
125x8

DB Lunges
20 lb DBs x 14
20 lb DBs x 16
20 lb DBs x 18
20 lb DBs x 20
20 lb DBs x 12
20 lb DBs x 12
92 reps wit 20 lbs- PR


Comments: All things considered with my groin, squats went well and i was happy to get 9- i wanted between 10-12. SLDL wasn't that hard- i am going to go up 10 lbs per workout with 4x8 until i stall. Lunges-- HOLY SHIT!!! My quads were burning after 30 reps, and after my 4th set, there was sweat on the floor anywhere within a 5 foot radius of me. Because of this and the fact i promised my brother i'd take him to workout today (only 40 min left for teen hours) i didn't do abs. I have to find the discipline to do abs from now on though.

 

[Tblock1]

Squat day 3+ reps

after dynamic stretching, my groin was kinda hurting and it hurt during all my reps, but not to the point where it was bad- i had a really nagging groin injury during soccer this year so i stopped after 9 reps on squats.


Squat
45x5
95x3
135x3
155x3
175x3
200x9- PR

SLDL
125x8- PR 4x8
125x8
125x8
125x8

DB Lunges
20 lb DBs x 14
20 lb DBs x 16
20 lb DBs x 18
20 lb DBs x 20
20 lb DBs x 12
20 lb DBs x 12
92 reps wit 20 lbs- PR


Comments: All things considered with my groin, squats went well and i was happy to get 9- i wanted between 10-12. SLDL wasn't that hard- i am going to go up 10 lbs per workout with 4x8 until i stall. Lunges-- HOLY SHIT!!! My quads were burning after 30 reps, and after my 4th set, there was sweat on the floor anywhere within a 5 foot radius of me. Because of this and the fact i promised my brother i'd take him to workout today (only 40 min left for teen hours) i didn't do abs. I have to find the discipline to do abs from now on though.

Nice work on squats! That 200x9 must have been fairly intense

 

[JDid23]

yeah it was lol. I let out a monster grunt on the 9th rep as if i was struggling with the last rep on the last set of a curl.

 

[Andalite]

yeah it was lol. I let out a monster grunt on the 9th rep as if i was struggling with the last rep on the last set of a curl.

lololol!!!!!!

 

[Tblock1]

yeah it was lol. I let out a monster grunt on the 9th rep as if i was struggling with the last rep on the last set of a curl.

Yeah but bro curls are way harder for a top set you are a pussy for grunting on squats

 

[JDid23]

Wow- insane DOMS today in my quads which is definitely from lunges and my groin doesn't feel great. Also a muscle that i don't want to overstretch so i'm not stretching it. If it hurts during deads to the point where it's serious (i think i can determine this as groin injuries were a bitch during soccer), then i am going to either just do 2-3 reps (1+ rep day) or stop completely. I'd also skip front squats and wing my assistance.

Anyways, tomorrow is military day- going for 95 lbs 1+ reps and hopefully i'll get 6, and 7 or 8 would be a nice treat. Going to start doing weighted chins and dips again. BW + 10 lbs for 20 reps total on both.. DB Skulls i am going to move up to 15 lbs (yeah mothafuckas lol) and will see how they feel after doing weighted dips, but i'll probably only go for 3x10, if that. Weighted dips tend to leave my triceps fried as hell, and if 15 lbs is really that hard, i'll switch to 12.

 

[JDid23]

Military Day 1+ Reps..

Military Press
45x5
75x5
85x3
95x6- PR

Chinups- BW + 10 lbs
6- PR
5
4
3
3
21 reps in 5 sets @ + 10 lbs- PR

Dips- BW + 10 lbs
8- PR
6
6
5
4 1/2
29 reps in 5 sets @ + 10 lbs- PR

Seated Calves- VERY slow negative and a 3 second hold at the bottom
60 lbs- 2 sets x 10 reps- PR
60 lbs- 2 sets x 10 reps

DB Skulls
15 lb DBs x 12- PR 3x12
15 lb DBs x 12
15 lb DBs x 12


Comments: I am going to stay 1-3 reps below failure from now on starting today- haven't gone to failure once on military, but i think it's something i should keep in mind for bench/deads/squats. Chins didn't go as well as planned- i actually realized that the two bars are severely uneven. I looked because it effected my ROM and i had to dead hang for 2-3 seconds per rep. Dips went awesome- i wanted 30 reps in 5 sets even though i originally planned for 20 in 4. I didn't go to failure on any of them besides the last rep on the last set since i wanted 30, but i am moving up to 15 lbs next workout. Calves burned like hell, but were honestly boring- going to stick with Nelson's from now on. Skulls went well, but at the end of the 3rd set my left elbow started hurting a bit.