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actually i will do legs and back today

considering its a half hour drive to the gym, and after 3 leg exercises im fried, may as well make the most out of it

some stuff first, my legs weren't fresh apparently, first set of squats my quads felt torn up with just 135 so i threw my knee sleeves on and had a quick squat session.


squats- 135x10
             225x5
             315x5
             385x1(easy ass rep but my quads felt like dog shit)

deadlift(just below knee) 315x3x10
hack squat- worked up to 3 plates on each side and drop set down
vert. leg press- worked up to 2 reps cuz of quads with 630lbs+80lbs sled roughly so all together over 700lbs
calf raise- worked up to an easy 225lbs on a standing calf raise machine


pull ups- 3x10
tbar- 2 plates, this 1 is weird, you are off the ground and like angled back, it feels weird as fuck
hammer lat pulldown- 6 platesx2 then drop set down
low cable row- worked up to 170 then drop set down, just went balls out on reps
lat pulldown(2 different bars)- worked up to 210 then drop set down
hammer row- 4 platesx3x10

biceps- curls n shit
cardio
     -10 min stairmaster
     -10 min elliptical

shitty deadlift session today.

pull ups- 3x10

deadlift- 225x10
              315x8
              405x2 (usually this is in the 10 rep range)

Im assuming im just fatigued, lets hope so

Hack squat- 180+ red band- 8x4

Vert. Leg press-  360+red bands stretched far out- 8x4

the hack and the vert. leg press felt nice and easy and fast, way better than deadlifts

Hammer row- 135x3x10 (almost shit my pants doing this, had fish for dinner)
hammer lat pulldown- 180x3x10

cable row- worked up to 215 and did a drop set


then some regular light lat pulldowns on the cable crossover.


maybe just a shitty day idk but ill go back to the ME/DE style and keep like 2 exercises for each muscle group

so a ME upperbody will be

Bench(until i have a training partner, I warm up with 225x4x10 then go to the smith machine)
power bench for 2 sets and flyes for 4 sets

SM overhead press
DB shoulder work/hammer press for 2x heavy

some diesel triceps,

seated dips
SM JM press


instead of doing multiple exercises for each one, keep it simple n go heavier

legs tho ill go balls out

my legs are pretty much dead, i think i strained my quads so wont do another leg workout this week, pick it up again next week.

my squats just fell apart, had 1 amazing day then fucked it all up

squat- 315x5
           385x1
           315x5
           225x10

Hack squat- 4 plates on each sidex5(idk everyone says hack squats are easy but it feels fucking hard and awkward)

leg press- worked up to 720 for 5 but felt like i had to up it up to 750x2

then worked some back

tbar
hammer rows
              pull downs
pull ups- 1x15, 1x8, 1x5
good mornings- 225x3x10
low cable row
lat pulldown
biceps

went to the ab room or whatever, used the 45degree hyper holding a 45lb plate


i think next week i might switch it up, but ill prolly go on to do what im doing now once i get my new supplements

Ive been to lazy to get on here but some updates

i recently decided to just do 100% raw lifting, no belt, no wrist wraps or knee sleeves or anything except my underwear, pants and shirt..possibly sometimes a hat.

yesterday was a back day and the only thing worth mentioning is deadlifts since no1 cares about how much i do on lat pulldowns n shit.

so deadlifts i worked up to 405 for a quick and easy single.  The bars at my new gym seems to be thicker and this 1 was slippery but no excuses, its what i worked up to

my squats have been shitty, idk if its just because i wake up at 430 in the morning and get out of work at 3-4:00pm

no belt or anything im over 400lbs tho still on squats i believe

havent been able to do flat benching on a normal bench because i have no1 to spot me so ive been working on the smith machine

and on there i work up to 365lbs.

other updates idk im still around 220, on dexaprine now from IForce nutrition and plan on doing a workout like this

monday- legs(ME)
tuesday- upperbody(ME)
wednesday- off
thursday- Back(ME)
friday- Upperbody(Reps)


I usually do my main lift heavy then other supp lifts a bodybuilding type routine or i go with DC with rest pause sets

Im going to start doing a lot more cardio i usually walk for 10 mins after each workout considering work is cardio itself.



other then that idk how well i can jump now, its been shitty out so its hard to really tell but this weekend is supposed to be nice and once i  do the Three S's ill get out and do some jumping

today i just did some quick sprints, side steps, lunges, bear crawls etc etc while dragging my dads tractor tire chains

then went to the park to do some running outside for a change.  It felt like i was doing my miles really slow until i realized that each lap i was doing an extra 52 meters or so which doesnt seem like much but oh well i still did it pretty fast.

ran 4 laps, walked 1, ran 4, walked 1

next time i might do that again or i might sprint 113 meters, walk 113, sprint, walk sprint walk until i get tired, or sprint half, walk 113 meters, sprint half



tomorrow will be a leg day so I will start off with

squats(might be front squats tomorrow)
hack squats
leg press
45 degree back raise
machine work

I am thinking that ill go heavy on squats and on the leg press and hack squats ill hook up some bands and do some speed work


back raise will be heavy on both leg n back days

lifting without the use of anything to aid me in the lifts, it feels 100% better and my oly lifts feel better also, just need to do more stretching.

As of right now I am not really concerned with strength besides in my squats and deadlifts, so I might do some balls out work on upperbody, just rep shit out


also in the near future I will be getting a sandbag from elitefts, tractor tire, ropes, sled, (not a prowler i see it as pointless to have one if you have a normal sled) and maybe some other fun stuff.

today was legs.

Waited for my brother to sign up for his membership and a guy was curling in the squat rack so i decided to do heavy leg presses first.

Vert. Leg press- worked up to 650x5, then drop set by taking the 100s off then taking a 45 off each side
squats- dog shit, im going to start doing front squats instead for now on
hack squat- just 1 plate on each side but wanted to get as low as possible for slow reps
45 degree back raise

along with the 2.5 miles i did yesterday, also running with my dads tractor tire chains, this was enough

tomorrow is upperbody

w/o eating and with shoes and jeans on i weighed in at 220 so probably hanging around 218 or so

anyway today was a short day, just to deadlift n do shrugs and a lil bit of shoulders

deadlift- 135x5
              225x5
              315x5
              365x2
              415x1.........on a scale of 1-10 this felt like a 8 or so, i probably had 425-430 in me being 100% raw

worked with some front squatting using the olympic style grip i guess instead of the crossed arms, and i definitely need to work on my flexibility but other then that they felt better.

shrugs- did it on the power bench and worked up to 10 platesx10(no wrist wraps) so 450lbs

starting next week i will be doing elliots program like i mentioned earlier, and it starts with a 2 week maintenance type week or its used to just get you used to his type of training.

I will be taking a before and after pic, lets give it until July 6th to see how I am doing