waitlifter82’s journal

Good improvement compared to last week. Very good workout, mentally.Decline Bench - paused:45×12x1135×8x1135×3x1185×1x1225×1x1245×2x1250×2x1250×1x2Incline DB - 60s rests:80×8x280×6x2Upright Chest Press Machine - 60s rests:260×8x4Fly Machine - 60s rests:200×8x2200×6x1Incline CG - 60s rests:135×5x1155×5x1165×5x2RG Cable Extensions-60s rests:65×8x170×8x175×6x165×8x1+stretchingDuration: 52 minutes

Same story as yesterday - my back has not fully recovered, and as a result, I couldn’t go as heavy as I would of liked (I also skipped GMs). Still, I had a nice MMC doing squats, and high box squats were speedy.

ATG Squats:
45x12x1
135x5x1
185x1x1
225x1x1
255x1x1
275x1x1
300x1x3

High Box Squats:
300x5x3

Leg Extensions:
180x12x1
195x10x1
210x8x1

Leg Curls:
110x6x1
120x6x2

+ 3 sets of calves + stretching

Duration: 55 minutes

I’ll be going to Nashville Friday, so I’m squeezing all of my workouts together.
My delts were still sore from Monday’s chest workout so I took it easy on the compound pressing movements. Despite he lower weight, mentally, it was an awesome workout.

Shoulder Press - Smith:
65x20x1
105x5x1
145x5x1
165x5x3
135x5x3

CGBP - Paused:
135x5x1
175x3x1
185x3x1
205x2x1

Lateral Machine:
70x15x1
80x8x2
90x8x1
100x6x1

BB Skulls:
85x10x1
95x10x2

+ 5 sets of abs, 15 mins on elliptical

Duration: 60 minutes

My workout yesterday-short rests after the ‘heavy’ deadlift set

Deadlift - barbell:
135x8x1
225x3x1
275x1x1
315x1x1
350x3x1
225x3x8

High Pulls:
175x5x3

Tbar Rows:
80x5x1
90x5x2

UH Lat Pulldown:
156x8x3

Straight Arm Cable Extensions:
65x8x1
70x8x1

One Arm Cable Curls:
60x6x1
80x5x2
70x5x1

Cambered Bar Curls:
80x8x2

bleh

Duration: 60 minutes

After a long vacation, the weights felt very heavy today. On the plus side, energy was up… for a Monday, at least.

Decline Bench:
135x8x2
185x3x1
205x1x1
225x1x1
250x1x1
260x1x2
250x1x2

Incline DB - 60s rests:
75x8x3

Vertical Chest Press Machine - 60s rests:
280x8x1
280x7x1
260x8x1

Fly Machine - 60s rests:
200x6x1
220x6x1
200x6x1

RG Cable Extensions - 60s rests:
65x8x1
70x8x2

OH DB Extensions:
85x8x2

+ stretching

Duration: 50 minutes

Considering my traps/back/triceps/delts are still sore (I did Chest/Triceps on Monday), this was a better workout than I expected. 60s rests on the ‘non-heavy’ sets

Military Smith:
105x8x1
135x5x1
155x3x1
175x5x3

Arnolds:
50x8x1
50x6x3

Lateral Machine:
90x8x1
100x6x1
90x8x3

CGBP:
135x3x1
175x3x1
205x3x1
205x1x1
225x1x1 (PR)

BB Skulls:
85x12x1
95x6x3

+10 mins cardio + stretching

Duration: 58 minutes