Chest, shoulders, tris

Sore from saturday so I didnt go to hard

Flat DB Press- 85x15
                       95x10
                     110x10

Was going to go for 160s but I'd need a spotter for that and I didnt have one

Hammer Press- 2 plates each side- 3x12 Really slow reps

Machine Flyes at the end

BB Shoulder press- 135x10
                               155x10
                               185x4(no leg drive) +4 leg drive(minimal though)

Cable side and front raises working up to 40lbs

Tricep shit

SM JM Press working up to 225x8
Switced to Close grip bench

225x10
290x8
315x5


then some machine shoulder press and abs

Didnt do what i wanted, i realized i hate cleans


bench- 205x4x15(goal is to get 225x4x15 in 5 weeks)
SM 1arm bench press- worked up to 135x3x8
cable fly shit
TBar Row Shoulder press- 45lbsx3x12
                      -2 handed- +25....not a lot of weight but on that it felt pretty decent
Cable, machine, db curls
seated tri dips
cable tris
touching DB tri press
cable shit for abs and obliques
SMRDL worked up to 405 but i realized since i did heavy deadlifts on tuesday I was fucked for today


Ill do Legs on monday

also did pull ups, idk a ton of shit

10 min cardio- bike
Giant Set x 3x15(roughly)
Bench- 215
DB press- 70lbs
Weird press machine- 20lbs each side

10 min cardio- Elliptical
Giant Set x3x15
Lat pulldown- 185lbs
Vbar standing lat pulldowns- 80lbs
1 arm low cable rows- 100lbs

10 min cardio- Treadmill walk- incline of 10 at 3.5mph
Giant Set 3x15-12
BBOH Press- 135lbs
Side delt raise- 30lbs
Tbar row Shoulder press- 45lbs

10 min cardio- Elliptical
Super Set- 3x20
Cable flyes- 40lbs
Different flyes- 40lbs

Cable shoulder front raise- 20lbs
Cable side raise- 20lbs

Cardio- 10 mins elliptical

Arms
abs
db rows

Cardio- 10 mins stair master- hit 50 something floors

I'm tired

A few factors, I was puking all night and couldnt get a lot of food in today, sucks but whatcha gonna do

Bike- 25 minutes
       - Legs were more tired after this than I figured they'd be, I think i did a lil over 7 miles...so leads to a shitty squat

Squat- waited 15 mins so my legs lost their pump and just felt heavy cuz of the guy doing curls in the curl rack
135x20
225x15
300x5
315 5 singles
     - I gotta start squatting more and on a consistent day

Rack pulls- 135x10
                  225x10
                  315x5
                  385x1
                  405x1

RDL right below knees to mid shin level- 135x10
                                                                225x5
                                                                315x2x5

Elliptical- 25 mins

Hack Squat- 1 plate each side going all the way down and just going halfway up without stopping
             -4x15

Leg press-  740x3x8

calf raises

Elliptical 25 mins

Seated Leg curl- worked up to 150 somethingx2x10
Leg extensions- worked up to 290x1x10
lying leg curls- 150x3x10

Bike- 25mins

Ab stuff

treadmill- 15 incline 2.5mph- 25 mins


I believe i did an extra 25 mins somewhere idk, overall over 2 hours of cardio with that not to shabby

Leg press- worked up to 720lbs plus a blue band
Hack squat- 2 plates plus a blue band for 3 sets of 6-8
Calves

30 min on elliptical

seated leg curls- worked up to idk 180 or something

leg extension- 200lbsx3x10

laying leg curls- 130x3x10

lower back raise machine- 180x3x10

DB swings 60lbs superset with banded good mornings

10 min stretch session

5 min bike

Haven't updated in awhile

just been working and being lazy, my membership ran out a few days ago so im going to check out a new gym that i pass by when i go to work tomorrow.

workout today-

Husafell stone carry- just started and tested it out for a few walks to get the hang of it

1x10ft- i didnt want to drop it on my foot so i got nervous haha
1x15ft- building confidence
2x60ft- ight got the hang of it

the stone i made weighs god idk 330lbs or so, its only 5" thick but i extended the length by 4inches so it was a lot bigger than i thought it would be.

inbetween the walks i did a sled drag idk for 100 something feet getting low and sprinting. 

Ive also been doing barrel carries.

but when i left the gym

last leg day we worked up to 315x8x2 with a green band wrapped around something and 2 DBs so id say 200lbs of tension at the top, then speed rack pulls with 225 plus red bands quadruple wrapped.

My benching was pretty solid still, havent bothered to max out

shrugs on the seated tricep/power bench machine i worked up to 810lbsx6

deadlift idk i was only going 3 days a week so i just stuck with the rack pulls.


um if i join the gym tomorrow or if they give me a free 3 day pass like they sometimes do itll be a chest bis shoulders and  friday will be back tris n legs

Also weighed in at 250

Going to sign up for the BB.com transformation thing for 100 grand

Warm up- 5 minute walk, 3mph 1 incline
                Hang Clean- 3x5- 135lbs
               hang snatch- 3x5- 135lbs
                     BTN Jerk- 135x5
                                     185x5
                                     205x5(fast and easy)
               Shoulder Press- 135x15
                                         155x10
                                         175x10

DE Bench Press- 45x20
                         135x10
                         185x5x2
                         205x2
                         225x2
                         245x2(fast and easy)
         
Side delt raise- 30x20, 35x15, 40x10, 45x12
Front delt raise- 45x12, 40x12, 35x10, 30x10

cable work for shoulders and some machine work.

ended with 5 min on elliptical then home to do a lil dunk session