ExRx.net

Friday: Pulldown 70x10 80x5 70x10 Dip 2x8xbw pausing most reps Hammer curl 2x10x13 Sunday Press 2x6x40 Cable row 3x10x60 Hammer curl 3x10x13 Pushdowns 3x10x40 Seated calves 3x20x40 Monday: Squat 3x120 8x5x100 Deadlift 5x3x170 damn that was nice volume pr Deadlift responded like mad to the light day ...

Monday:

Deadlift
5x3x120

Squat
8x3x100

Wednesday:

Pulldown
2x10x70

Dip
2x8xbw

Hammer curl
2x10x10

Thursday:

Warm-up with front squats light

Squat
5x3x100

SL deadlift
2x5x100

Positive life changes! I got a job but one thats very demanding physically and already feeling a little sick...

Squat
130x3
100x12, 8

Pulldown
110x3,3
100x5
60x10,10,10

Dip
bwx8, 18, 8, 7

Some cable curls

Zero motivation and energy for anything right now...

Pulldown
40-80x10
90x7,6,5
70x8,8,8

Dip
bwx10
5x8
10x8
15x7,6
bwx8, 8, 8

Skipped the rest because i felt really letargic no energy and no motivation to train... Barely stayed awake home and then fell asleep for few hours and forced myself to eat since i wasnt feeling hungry which is very unusual.

Saturday: extra of training because i can Press 30x10 40x10 50x7 40x10 30x14 Rear delts whatever sets cable row 40->70x10 80x5 50x10,10,10 Arm work -> didnt even bother to count Monday Deadlift 3x3x160 6x180 good technique + prefatigue -> more than just rep pr previous was 180x5 with $h1t technique ...

Pulldown 100x7, 6, 6 70x10, 8, 8, 8, 8 Dip 15x8, 8, 6 bwx8, 8, 8 im going a little bit deeper and it seems to be very hard to do and chest doing alot more work than it used to. Hammer curls, pushdowns and cable curls.. so many sets i dont bother to remember. Dips made my triceps so much stronger bec...

Pulldown
40 -> 80x10
90x8
100x4
70x8, 8, 8

Dip
bwx10
5x10
10x10
15x6
bwx8, 8, 8

Db curl
10x10
13x10
16x10
18x8
13x10
10x10

Rear delts
5 sets

Deadlift 5x3x150 Squat (mid bar position) 120x9,6, 5 100x11, 8, 7 Legs are toast! Deadlifting first definitely fires up everything for squat so that all the warm-ups feel explosive and easy Im leaving cannabis out due to massive anxiety not sure if thats the cause or the other stuff i left out weeks...

Wednesday:

Pulldown
3x10x70

Dip
3x10xbw

Facepulls
3 sets

Friday:

Pulldown
2x8x70

Dip
2x5xbw

Rear delts with crossover cables
3 sets
seems like a better option than facepull because i could maintain almost constant tension on rear delts

Deadlift
5x3x100

Deload

Deadlift
8x3x100

Squat
3x120 -> very easy compared to last weeks grinding
8x3x110

Leg curl
3x10x20

Quick shoulder workout

Side laterals as warmup

btn pressing
up to 40x8 then back off sets

Facepulls for rear delts
3x40x40
50x40
60x20

Pulldown 100x6, 4, 3 80x14, 10 Dip +20x9, 6, 5 bwx19, 10 Hammer curl 10x10 13x10 16x10 18x8 21x4 13x10, 10, 10 Deadlift 100x10 120x6 140x5 Arms were pretty achy in the end so i put a barbell in bench rack and rolled my arms with that. I dont know why i didnt figure this before but it was awesome!

Smith squat
80x8
90x4
60x10, 10, 8, 8, 8

How hard can a smith squat be??? well harder than free weight

leg press
up to 200x5

Pulldown
40->80x10
90x6
70x10, 10

Dip
bwx10
+5x10
+10x8
+15x8
bwx8,8

Db curl
11x10
13x10
16x8
18x4
13x10, 10

Facepull for rear delts
3x40x40

Extra day of lower body training

Squat
120x3
100x8

Hack machine
90x7, 5, 5

Leg press
top set 200x10

Might even repeat this on thursday if i dont feel worn out.

Swimming ~1 hour damn im bad... only 500 meters