Progress/training log part 2:getting beary serious

[insaiyan93]

Well had a decent little workout today
1.powercleans 6x3 3 sets with 155lb and 3 sets with 135lb
2.bent over rows 5x5 185lb
3.asstd pullups was supposed to be 4x6 60lb counter weight but i got 6 5 5 4
5.tri pushdown 4x16 150lb
6.incline Flys(subbed for cable low to high cuz cable area was all full up as usual.) 3x12 50lb
7.rear delt flys 3x12 15lb
8.pushups 3xamrap 15 12 12
9.HIIT 4 rounds of 25 kbell swings 25 jumping jacks 15 air squats holding the kbell and a 30 count plank hold at the end.

Not much to say about this, mostly accessory stuff nothing real exciting kept it chill on the cleans cuz im still not 100%.

 

[insaiyan93]

Pretty legit workout today gang!
1.skwaats 4x3 305lb
2.front skwaat 4x6 165lb
3.banded deads 6x3 265lb i use the green band btw i think the chart said like 50-120lb resistance
4.stiff leg deads 3x7 205lb 1x10 135lb
5.single leg ext 4x12 70lb
6.HIIT 4 rounds 25 kbell swings 8 tire flips lap around the lot snd 3p count plank hold

Good workout, 4x3 squats were pretty challenging but still moved fairly well.

The banded deads were a lot better this week so thats coo.

 

[RodgerThat]

Man you're making this program your bitch this time around, should have made it harder on ya good work bud keep the hustle going

 

[insaiyan93]

Man you're making this program your bitch this time around, should have made it harder on ya good work bud keep the hustle going

Oh no its been plenty difficult lmao. There have been a few days i thought i was going to die.

All joking aside though i am pretty pleased with it, when you first sent me the plan right at the end of the last 8 week block i figured i was going to start missing lifts left and right around week 4-5, just goes to show maybe i should have a little more faith in myself lol

 

[RodgerThat]

Oh no its been plenty difficult lmao. There have been a few days i thought i was going to die.

All joking aside though i am pretty pleased with it, when you first sent me the plan right at the end of the last 8 week block i figured i was going to start missing lifts left and right around week 4-5, just goes to show maybe i should have a little more faith in myself lol

Your work ethic brought you up here and you have the strength we just have to build your body for it properly, this is why we ain't testing strength every week cause that doesn't do anything if you add building blocks every week your test of strength will be "damn this was my 1rm 16 weeks ago now I'm repping it for 4 sets of 3"

 

[insaiyan93]

Your work ethic brought you up here and you have the strength we just have to build your body for it properly, this is why we ain't testing strength every week cause that doesn't do anything if you add building blocks every week your test of strength will be "damn this was my 1rm 16 weeks ago now I'm repping it for 4 sets of 3"

Yesssiirre, and honestly in a way that is just as satisfying.

 

[insaiyan93]

Alright alright alright

1.flat bench 3x2 225lb 2x3 205lb 4x3 185lb did the 225 sets TNG the 205lb was a slight pause and the 185 sets were a 3 count pause

2.incline bench 3x8 135lb

3.incline dumbbell fly (subbed for cable low to high.) 4x12 45lb 45lb 50lb 60lb

4.tru oushdown 4x12 180lb

5.barbell curl 3x8 75lb

6.hammer curl 3x8 35lb

7.alternating bicep curl 3x12 25lb

8.HIIT 4 rounds kbell swing tire flip lap and plank hold.

Went aight today the 225 doubles were tough but i didnt struggle as much as i thought i would. Got 3x3 on those next week, probbaly gonna have a spotter for those lol.

Good workout though altogether.

 

[franchise24]

Alright alright alright

1.flat bench 3x2 225lb 2x3 205lb 4x3 185lb did the 225 sets TNG the 205lb was a slight pause and the 185 sets were a 3 count pause

2.incline bench 3x8 135lb

3.incline dumbbell fly (subbed for cable low to high.) 4x12 45lb 45lb 50lb 60lb

4.tru oushdown 4x12 180lb

5.barbell curl 3x8 75lb

6.hammer curl 3x8 35lb

7.alternating bicep curl 3x12 25lb

8.HIIT 4 rounds kbell swing tire flip lap and plank hold.

Went aight today the 225 doubles were tough but i didnt struggle as much as i thought i would. Got 3x3 on those next week, probbaly gonna have a spotter for those lol.

Good workout though altogether.

Nice workout bro. Killing it. I like how you mix in your Oly lifts throughout this program.

 

[insaiyan93]

Nice workout bro. Killing it.

Thank ya man im tryin, fuckin hate bench day hahaha.

 

[franchise24]

Thank ya man im tryin, fuckin hate bench day hahaha.

Lol. Good work. We all have something we hate to do. LOL

 

[insaiyan93]

Speaking of bench day. Saw the same guy and his dad training chest and biceps for the 4th day in a row today lol.

I keep wanting to go and ask them "what we trainin today fellas? Chest and biceps, or biceps and chest?" Lmai

 

[franchise24]

Lmfao!!!!

 

[Leancuisine]

Speaking of bench day. Saw the same guy and his dad training chest and biceps for the 4th day in a row today lol.

I keep wanting to go and ask them "what we trainin today fellas? Chest and biceps, or biceps and chest?" Lmai

Beach muscles bro. It's all that matters.

 

[insaiyan93]

Beach muscles bro. It's all that matters.

Yeah but..you cant wear pants to the beach haha

 

[Leancuisine]

Yeah but..you cant wear pants to the beach haha

I haven't seen anyone wear a normal pair of pants all year.
What I have seen is a god awful excuse of a man wearing skin tight jeans everywhere I look.

 

[insaiyan93]

I haven't seen anyone wear a normal pair of pants all year.
What I have seen is a god awful excuse of a man wearing skin tight jeans everywhere I look.

Thats the latest fashion, tight jeans are totes in vogue.

I'll never do it, fuck that shizzite

 

[insaiyan93]

Killer fuckin workout! Great last workout of thebyear for sure haha.

1.skwaats 6x3 295lb 1x10 135lb also hit a 275 paused squat beltless during my warm ups, nothing too big of a deal but i definitely couldnt do that a month ago so i felt i should note it.

2.deadlifts 1x1 445lb chalk that up as a mofuckin pr baayyybeeeee haha. 3x3 405 1x5 365

3.lat pulldowms 5x10 160lb

4.bent over rows 5x5 185lb

5.some arbitrary arm stuff cuz i gotta go to the store and i want a pump goddamnit lol.

Didnt do cardio at the gym, went on a big walk earlier and im gonna be a little short on my calories tonight just on account of my appetite still isnt 100% back

 

[franchise24]

You killed today. That looks like a great way to end 2016 and start 2017 off in the right direction.

 

[insaiyan93]

You killed today. That looks like a great way to end 2016 and start 2017 off in the right direction.

Hell yeah man, i dont think i could be any happier right now haha

 

[franchise24]

Hell yeah man, i dont think i could be any happier right now haha

Have to be happy with a workout like that. It seems like it was one of those days that the weights felt light and easy. Everything flowing smoothly.