ExRx.net

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

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

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
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!

Quick shoulder workout

Side laterals as warmup

btn pressing
up to 40x8 then back off sets

Facepulls for rear delts
3x40x40
50x40
60x20

Deload

Deadlift
8x3x100

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

Leg curl
3x10x20

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

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 ago. So recovery may take a dip pretty soon...

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

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 because whole stack felt like nothing but biceps are still way behind.

Few sets of rear delts

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

Squat
140x2
5x3x100
Quite toast here so i decided to hit some speed/technique work

Deadlift touch and go
140x10, + 2 dead stop
with the stiff bar that doesnt bend these are harder than hitting 20 reps on squat or max 3 on deadlift

Good workout im completely dead.... now tons of food to recover

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.

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...

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...

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 but squat didnt really feel any better