waitlifter82’s journal

Trying something new b/c I’m totally burned out from lifting. I actually enjoyed today’s workout. Testing the waters, so kept it light

Cleans:
135x3x1
155x3x1
165x3x2

Sumo Deadlift - barbell:
225x3x5

Front Squats:
135x5x1
165x5x1
185x5x1

BB Decline:
135x5x1
175x3x1
205x3x1
225x3x1
235x3x1

Hammer Chins:
bwx8x3

CG Incline:
135x5x1
155x5x1
165x5x1
175x5x1
185x4x1 (PR)

Cambered Bar Curl:
70x8x1
80x8x1
90x5x1

+stretching

Duration: 60 minutes

Shitty-Ass Workout. Joints are sore

BB Bench:
45×30x1
135×5x1
165×3x1
185×3x1
205×3x1
225×3x1
235×3x1
235×1x3 (paused)

Military Press:
135×5x1
145×5x1
155×3x1
165×3x1

BB Incline:
135×5x1
175×5x1
195×5x1
210×3x1

CG Incline:
135×6x1
155×6x1
175×3x1
185×3x1 (PR)

OH DB Extensions:
85×6x1
85×9x1

Duration: 55 minutes

Full of energy yesterday. 60s rests on everything

Hanging Cleans:
135x3x2
145x3x2
155x3x2
160x3x2

Rack Chins:
bwx5x2
+25x5x2
+35x5x2

Free motion Lat Machine:
100x8x1
120x8x1 (PR)
100x8x2

Leg Extension:
150x15x2

Leg Curls:
80x15x2

Abductor Machine Thingy:
90x8x1
100x10x1
120x8x1
140x6x1

DB Preacher Curls:
25x5x3
30x5x3

+ 20 mins warmup on elliptical

Duration: 60 minutes

My fiance’s bday was yesterday. Drank a half bottle of wine, and the next day I’m hungover… yes, I know that’s pathetic… worked out anyway.

BB Bench:
95×10x2
135×8x1
175×8x1
185×8x1
195×8x1

CG Decline:
135×6x1
175×5x1
185×5x1
195×5x2

Shoulder Press Machine:
100×12x1
180×10x1
200×10x1
200×8x1

Fly Machine:
100×12x1
180×10x1
200×8x2

Side Lateral Machine:
50×15x1
70×15x2

Cable Pushdowns:
80×10x1
90×6x1

RG Cable Extensions:
40×15x1
50×15x2

finished with dry heaving

Duration: 50 minutes

Skipped box squats due to my back. I was hesitant to try front squats, but they turned out fairly good.
Note: 60s rests on everything after front squats

ATG Front Squats:
45×8x1
135×3x1 (paused)
175×1x1 (paused)
195×1x1 (paused)
215×1x1 (paused)
235×1x1
255×1x3

Leg Curls:
80×6x1
135×6x1 (PR)
125×6x1
115×6x2

UH Lat Pulldowns:
96×10x1
144×8x1
180×8x1
180×6x1
156×6x1

Straight Arm Cable Extensions (aka. Cable Pullovers):
70×8x3

Cambered Bar Curl Machine:
30×10x1
70×6x1
80×6x4

10 mins on the elliptical

Duration: 55 minutes

This morning, I woke up with a ‘knot’ in my lower-right back. When I stood up from my bed, I immediately dropped to the floor in pain. It was the first time in my life that I could not get up on my own… I feel old right now.

Anywho, because I’m crazy, I worked out anyway (after taking 43 Excedrins).

Flat Bench - All reps paused:
95×8x1
135×3x1
165×3x1
185×3x1
205×3x1
225×3x2 (PR)
225×1x1
235×1x1 (PR)
245×1x1 (PR)
225×3x1

BB Shoulder Press (spelling it right this time):
135×5x1
145×5x1
155×5x1
165×5x1
155×5x1

Incline Bench:
135×6x1
175×6x1
200×6x1 (PR)
185×6x2

CG Incline Bench:
135×6x1
145×6x1
160×6x1

OH DB Extensions:
80×6x1
90×6x1
95×5x1 (PR)

Duration: 55 minutes

Pretty decent workout yesterday. I should of stretched after the workout, though… See tomorrow’s workout

Cleans:
133x3x2
153x3x1
177x3x1
187x1x1
187x2x1
187x3x1 (PR)

Snatches:
89x5x1
99x5x1
109x5x2

Rope Crunches:
80x12x1
95x12x2
95x10x1

Duration: 35 minutes

Trying Sumo again (happy, spy?). Taking it easy for now to get my form back. It feels very awkward (again).
Too lazy to load up the weight on the leg press, so I opted for the (ghey) machine.

Sumo Deadlift - barbell:
135×5x1
225×3x1
275×3x3

Hang Cleans(60s rests):
135×5x4

Rack Chins:
bwx8×1
bw+35×8x1
bw+35×8x1
bw+35×5x1

Freemotion Lat Pulldown Machine(60s rests):
40×10x1
90×8x1
100×8x1
120×6x1

Leg Sled Machine:
200×10x1
320×10x1
360×10x1
400×8x1

Leg Extensions:
150×8x1
210×8x1
240×8x1

DB Preacher Curls:
25×5x1
30×5x2

DB Hammer Curls:
40×5x1
50×4x1

+stretching

Duration: 50 minutes

Yesterday’s workout - <60s rests on all sets. Hence, the low weight

BB Bench:
95×8x1
135×8x1
175×8x1
185×8x2

CG Decline:
135×8x1
185×6x3

Shoulder Press Machine:
140×10x1
160×10x1
180×10x2

Fly Machine:
140×10x1
160×10x1
180×6x1

Tricep Cable Pushdown:
80×10x3

RG Tricep Cable Extensions:
40×15x2

Side Lateral Machine:
70×12x1
80×10x1
90×8x1

Duration: 35 minutes

Fairly good workout yesterday…

High Box Squats(~1.5” above parallel, paused):
135×15x1
225×15x1
285×15x1 (PR)
300×15x1 (PR)

Front Squats:
135×1x1 (paused)
185×1x1 (paused)
205×1x1 (paused)
225×1x1
245×1x1
245×1x1 (paused)
255×1x1

Leg Curls:
100×6x1
130×6x3 (PR)

Hammer Grip Lat Pulldowns:
120×8x1
156×8x1
180×8x1
180×5x1
156×8x1

Straight Arm Cable Extensions:
65×10x1
70×8x1
70×8x1

Cambered Bar Curl Machine:
70×8x1
80×8x1
80×7->60×5->40×5x1

Duration: 55 minutes