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  • Flat bench- 225x5 2 sets 3 sets of 315x5 2 sets of 335x5
    4 sets of cables crossovers 12 reps
    db incline press 60,100,100 x12reps
    incline flys 40 50 60 10 reps
    back
    hammer strength rows 2,4,6,8 plates 10 reps
    single arm hammer strength rows 2,2,3,3 plates 10 reps
    pulldowns in front of head and close grip pull downs the stack for 3 sets of 10

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    • Just cardio today may even take tomorrow off from the weights

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      • Going to keep creeping on certain journals but will update mine on improvements.....had a shoulder injury this summer finally getting my standing press strength back...strict no leg drive...did 135, 135, 185 for 10 reps then only 225 for 5...dropped back down to 185 and super set with side raises 5 reps on press 12 on raises

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        • Had a good leg session worked up to 405 on squats below parallel...and 515 (with straps) on deads

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          • Slowly creeping up there...legs
            squats 315x12 365x8 405x3 I go pretty deep. Think I had my right knee wrap too tight calf hurt afterwards
            dreadlifts 315x15 405x10 455x5 500x1
            hoping to gain a lot of strength....if I decide to go for it I will start really gearing up in June or a December pugs pull meet and possibly go into the full powerlifting meet depending on my squat and how my body reacts to the heavier training

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            • Push and pull meet....in June for December

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              • Deads today 315x15 365x12 405x12 455x8 495x3

                i hold back in the gym need to learn how not to care and get loud if I have to not saying I can do a lot more but I know I'm capable of more

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                • Been pulling 545 for a single just chalk and belt..bench is probably 400 work up to 365 in sets 3 to 5 times and hit 385 for a single after all my sets now to just get my squat up...my bench and deadlift aren't the greatest but my squat is even worse going to watch some form videos and try and get into a grove again like I was before my little injury

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