incline db press
60 x 10
70 x 15
80 x 12
85 x 7
70 x 6

cable cross overs
5 x 5
5 x 5
3 x 12

flat db bench
85 x 5
85 x 5
70 x 9

close grip smith
50 x reps
50 x reps
70 x reps
70 x reps

rear delt raise
25 x 8
25 x 8
25 x 8

i tired out really early today and just wasn't mentally focused...i was so dissapointed on db bench that i felt everyone was looking at me like a noob ..

dead lift
225x5
275x3
295x3
315x2
335x1

bo bb rows
135 x 12
155 x 10
175 x 5
175 x 5

pull ups
x 4
x 3
x 3

shrugs
135 x .....
225 x ....
275 x 8
295 x 6

lat pull down
150 x 10
190 x 4
150 x 10

seated military press
95 x 8
115 x 6
115 x 6
125 x 4
95 x 6

seated db shoulder press
50 x 8
50 x 8
50 x 8

rear lat raise
25x reps
25 x reps
25 x reps

pushdowns
150 x 10
150 x 10
150 x 8

bb curls
65 x 10
85 x 10- failed
95 x 6
95 x 6

cable kick backs
30 x reps
40 x reps
40 x reps

cables curls
80 x reps
90 x reps
90 x reps


no caffien before the gym today....didn't go to well

did shoulders....did a lot of reps...forgot what i did b/c i lefft not book at home LOL

actually

seated smith military
90 x 10
90 x 10
100 x 8
110 x 5
90 x 8

standing military
85 x 10
85 x 10
105 x 5
85 x 8

arnold press
40 x 10
40 x 10

hammer shoulder press
90 x 12
90 x 12

tri sets of
revers pec dec x 3 sets

tri pushdowns x 3 sets
incline db curlsx 3 sets

hammer curls
40x 8
40 x 8
40 x 8

hack squats
10 @ warmup
12 @ 12
14 @ 4
14 @ 5
14 @ 5

leg press --- as deep as possible
4 plates @ a lot of reps
6 plates @ 12
8 plates @ 6
8 plates @ 6

front squats A2G
135 x 15
155 x 10ish
165 x 8
165 x 8

leg extensions
10 x reps
12 x 10 reps
14 x 5
14 x 5

calf raises x 3 sets

Bench
135 x 15
155 x 10
185 x 8
185 x 8

DB Bench
60 x10
60 x 10
60 x 8

super setted with
Skull crushers in plates
40 x 12
40 x 12
40 x 10

cable flys
3 x a lot
4 x fail
4 x fail

super setted with pushdowns

150 x 8
150 x 8
150 x 8

hammer strenght

80 x fail
80 x fail
80 x fail


did bench for the first time since winter...shoulder feeling a little better....doing the lift to around mid stomach than doing the press over in front of the chest...it feels okay on the shoulder which is good, but doesn't feel like i get the same amount as ROM but my shoulder click clacks like an underarmour commercial if I pressed normally lol

BO BB Row
135 x 15
155 x 12
185 x 5
185 x 4
155 x 8
135 x 10

DL
225 x 3
275 x 3
295 x 3
295 x 2

lat pull downs
4 sets x fail

t-bar row
3 sets x fail

Shrugs
135 x alot
225 x 12
315 x 6


hammer curls
30 x 15
35 x 12
35 x 12
40 x 5

preacher db curl
30 x 5
30 x 5
30 x 5

last night

flat bb bench
135 x 15
155 x 12
185 x 8
195 x 5
135 x 20

hammer strength
90 x 12
110 x 12
130 x 8
130 x 8

super setted with cable flys
4 x 12
4 x 12
4 x 12

arnold presses
35 x 8
35 x 8

preacher db curl
30 x 7
30 x 7

front A2G squats
135 x 20
155 x 10
185 x 5
195 x 5
135 x 15

leg press as much rom as possible

4 plates x 10
6 plates x 6
6 plates + 50 x 4

leg extension
4 sets

leg curls
4 sets

calf raises
3 sets

revese pec dec
4 sets

db shoulder press
40 x 15
45 x 12
50 x 8
55 x 4
50 x 6
45 x 4

arnold press
35 x 4
35 x 4
30 x 8

super setted with

skull crushers in plates
40 x 12
50 x 8
50 x 8

close grip
135 x 20
155 x 15
175 x 5

super setted with

reverse cable pushdowns
3 sets

leg press
4 plates * 12 reps
4 plates * 12 reps
6 plates * 5
6 plates * 5
6 plates * 6
6 plates + 50 * 4
6 plates * 4
6 plates * 4

hack squats
12 x 7
12 x 6
14 x 2
12 x 5

leg curls
5 sets

calf raises
2 sets


squat machine was a mess with shit everywhere didn't feel like moving shit around so i just did a lot of leg press