yeah i was tired as shit, now im doing random ass kind of training, full upperbody days but splitting em up between barbell, db, machine movements.. idk if itll work well but whatevs, trying something new.
out of the 3 upperbody days chest will be done all 3 days but on the day i focus on shoulders ill just do machine flyes for chest or something.
so what i mean is like what i did today
5 min walk, 5 min jog at 6mph for warm up
Pull ups(done every day)- 3x10
BB Bench- 135x10
225x1x15
1x10
1x8
- felt good, didnt have a spotter so i didnt want to push it
cable flyes- idk nothing exciting to write down
seated alternating curls- 30x3x20
cable curls- 50lbsx3x15
bw dips- 3x10
1 arm pushdowns- 40x3x10
side delt raise- 35x3x15
PB shrugs- 180x3x15
tbar row- 3 platesx3x10
push ups
- those were done on a tbar row machine, the difference is if u stick a bar in a corner n do them, you can get serious weight on it, this machine thing makes it harder to do so
so yeah a few exercises for back, chest, shoulders, tris, bis
abs- cable crunch-80x3x20
stretching at the end with a 15 minute walk, woulda gone longer but had to take a shit
so tomorrow ill do machines so i can seperate the 2 stabilizing days
ill do bb shoulder press as my only bb movement(cept curls)
hammer shoulder press
pull ups,
low cable row
hammer press
power bench
bb curls
machine curls
dip machine
bw dips
push ups
etc etc, seems like a lot but idk i can handle it, the bw movements help with recovering between weighted sets.
i also do agility work in the morning with 10 and 40 yard sprints with a 10lbs weight vest and 2 1lbs weighted bags in my hands(the weights you put in the vest)
and so the next day will be db shit, take a day off and go balls out on legs
considering i did a set of 20, coulda done maybe 5 more of deadlifts for 315 last friday which ive never been able to get 20 without stopping before, ill try for a max, and it was raw, no belt or wrist wraps or knee wraps or anything
