The payoff to dedication

Friday May 1st was back day. Did deadlifts along with  my routine. Got up to 275 for reps and than tried 3 full plates on each side and almost got it up but since I’m on Accutane right now my right knee was feeling like it was going to pop, it kept cracking so I wasn’t able to get it full up.

Saturday, hit my triceps hard, they still feel pumped today, was a good day.

Alright so today is Monday (27th)

Friday, I really can’t remember what I did that day :O So I’ll just leave it at that.

Saturday worked all day, didn’t get anything in except a little bit of abs.

Sunday, leg day, had an alright workout. Did front squats, squats, leg extensions and calf raises.

Today (Monday) Had an ok chest workout, will be doing more tonight.

Also, Just called up my dermatologist, Dr. Stanke, getting on Accutane tomorrow.

Alright so I wasn’t recording my workouts this week really. Been very busy getting my car a new engine and doing odds an ends. Also working down at the gym 30 hours a week and 15 at the grocery store.

Anyways here’s a lil cap for me to remember

Sunday 19th, did some front squats and normal squats. Not much of a workout, just enough to keep them from losing power. Busy day

Monday 20th, didn’t really do a good workout. Did some benching, some cable flys and I think that was it. Did it in the dark, picked up my car that day.

Tuesday 21st was supposed to be shoulder day. Went down, figured it was going to be a good day. After a few sets, realized I had barely eaten that day, my energy was failing downwards fast. Ended it quickly, disappointed with myself for not eating more before.

Wednessday 22nd had a pretty powerful arm workout! Trained biceps after closing hours, got some amazing pumps, did barbell curls, hammers, cable curls, preacher curls, reverse preacher curls and incline curls. Not a great arms workout by my arms got a super rock hard pump.

Thursday 23rd (Today) had a pretty good back workout. Lacking energy for some reason, just feels like this has been a mediocre week, not very happy with it.

Deadlifted 1 set of 225lbs for 10 reps than 2 sets of 275lbs for 5 reps and 6 reps

Reverse pec deck did 2 sets of 100lbs for 10 reps each

Pullups did 2 sets for only 6 and 8 reps

Standing barbell row did 3 sets of 115lbs for 10 reps each

I think that was it, maybe I’m missing something. Need to get my head straight that’s for sure.

Anyways, just wanted to recap on the week so far.

Front Squat

2 sets 135lbs 10 reps each

1 set 185lbs 8 reps

Squat

2 sets 185lbs 8 reps, 10 reps

Very shitty day, had a 12 hour shift, considered if I would be able to even do anything today but just tried to do a few sets of squats to get a little something in. Not happy with it but I’ll bust my ass.

Standing Skull

1 set 65lbs 10 reps

1 set 75lbs 10 reps

1 set 85lbs 6 reps

Pressdown

4 sets 190lbs 12 reps, 10, 10, 10 reps

1 set 170lbs 8 reps*

1 set 150lbs 6 reps*

1 set 130lbs 6 reps *

3 sets 110lbs 8 reps, 16 reps, 18 reps

Skullcrushers

3 sets 105lbs 10 reps, 6 reps, 6 reps

Standing Overhead Cable Pull

1 set (8) 10 reps

2 sets (10) 10 reps each

Dips

1 set 10 reps

Deadlift

1 set 185lbs 10 reps

1 set 235lbs 8 reps

1 set 285lbs 4 reps

Pullup

3 sets 10 reps, 6 reps, 5 reps

Dumbbell Row

3 sets 85lb each 6 reps each

Lat Pulldown

3 sets (16) 8 reps, 8 reps, 6 reps

 Bent Over Row

3 sets 135lbs 8 reps each

Back Extension

3 sets 45lb plate 10 reps, 12 reps, 12 reps

Barbell Curls

1 set 115lbs 10 reps

1 set 125lbs 6 reps

1 set 130lbs 4 reps

Hammer Curls

4 sets 75lbs each 8 reps, 7 reps, 7 reps, 5 reps

Preacher Curls

3 sets 105lbs 8 reps, 6 reps, 6 reps

Concentration Curls

1 set 40lbs each 4 reps
2 sets 35lbs each 4 reps, 6 reps
2 sets 30lbs each 6 reps each

Standing Cable Curls Overhead

2 sets 80 (each side) 8 reps each

Plate Curls

1 set 25lb each plates 7 reps

Plate Wrist Curls

2 sets 10lb plates, to failure

Standing side dumbbell raises

2 sets 25lbs each for 10 reps and 8 reps

1 set 20lbs each for 10 reps
Haney shrugs

3 sets 185lbs 10 reps, 10 reps, 8 reps
Standing front dumbbell raises

2 sets 35lbs each 6 reps, 7 reps
Seated Smith Machine Overhead Press

1 set 90lbs 10 reps

2 sets 110lbs 8 reps each

1 set 130lbs 6 reps

Standing Dumbbell Overhead Press

2 sets 40lbs each 10 reps both sets

Ok this was a very shitty day, too many people using the equipment I wanted to use. Here’s what I did

Bench Press

1 set 225lbs 10reps

2 sets 245lbs 8 reps and 6 reps

1 set 265lbs 6 reps

1 set 275lbs 5 reps

Pec Deck Flys

2 sets 200lbs 10 reps (Full motion)

*Back started bleeding through shirt*

Going to do alot of pushups tonight to help a little.

I didn’t have time to write down today either, I know what exercises I did, just can’t remember exact weight and sets. I did

Squats

Lunges

Leg Extensions

Leg Curls

Calf Raises

Hip Abductor (In)

Hip Abductor (Out)

Pretty sure it was 3 sets each though.