Basement Dweller

[blong]

Sunday
manpon bench w/ chains (40lb)
135x10
chains
135x5
manpon
185x3
205x2
225x2
245x1
265x1
275x1

db bench
70x15
80x12
90x12

cg rack lockouts+greens (100 lb tension)
135x8
155x5
165x5

v bar pressdowns
3x15

rope oh ext.
3x12

db seated shrugs
60x20x3

face pulls 4x12-20

Finally a decent session even though this was suppose to happen yesterday.

[blong]

Monday bwt:236
Dimels 3x12-15
ghr elevated 3x15
db rows 3x10-15
wide grip pulldowns 3x12
abs 6x12-15

[blong]

Tuesday
Tricep pressdowns strght bar 4x20
rope pressdowns 3x20
rev. grip pressdowns 3x15
face pulls w/ band 4x15
Couldn't squeeze my normal session in today because it was picture day for my sons football team. Tried to touch as much stuff as possible.

[blong]

wednesday bwt:240
squatw/briefs
barx15
135x5
225x5
briefs
315x2
405x1
495x1

close stance paused squats/no belt
135x10x3

db dimels 60x15x3

ghr elevated 2x15

db rows
90x8
110x8
120x8

cg pulldowns 3x12

Cut squats short cause nobody home to run mono. Paused squats with a close stance sucked major balls, probably should be doing them more.

[Coke]

Looking solid overall, and on a daily basis too as of late.

[blong]

Looking solid overall, and on a daily basis too as of late.

Thanks Coke.

[blong]

sunday bwt:238
rev. blue light bench+chains
135x5x2
185x3
225x2
add light blues/ rev.
275x2
add chains
275x3
295x1
315x1
275x4
275x4

db incline
60x15x3

jm press+cg
75x10+10
85x10+10
95X10+10

vbar pressdowns
4x15

bent over flyes
15x15x3

band face pulls
4x15-20

Good session.

[blong]

monday bwt:239
abs 6x12-15
biceps 4x12
wide grip pulldowns 4x12

[blong]

tuesday bwt:239
cg floor press
barx15x2
135x5
185x3
225x2
245x2
255x2
225x4
225x4

nosebreakers
4x15-20

rope pressdowns
4x12-15

seated oh press
135x8
155x8
165x8

front raises
12x15x3

seated shrugs 60x20x3

My oh press has proved to be a good indicator of my raw bench and sure enough it was weak as shit today about 30lbs off! Gotta stay motivated through these distracting times.

[Coke]

Keep at it bro, the pressing work will be coming along better.

[blong]

Keep at it bro, the pressing work will be coming along better.

Begining to get very discouraged, so I hope so soon.

[blong]

wednesday
ssb raw squats/box
135x5x2
225x3
275x3
295x3
315x2
315x2
315x2
block pulls from mid shin
135x5
225x5
bottoms
315x1
straps up
405x1
Stopped cause I started feeling the muscle spasms in my lats /back area again. WTF, seems to always be something.

[blong]

sat.
raw bench
135x8
135x5
185x5
225x9
235x5
235x5
185x10

db bench
70x12
80x12
60x15

flat tates
35x15x4

face pulls 4x20

rope pressdowns
3x12-15

bent over flyes
3x12-15

Still strugglin to get back to form.

[blong]

monday bwt:241
abs 6x12-15
biceps 4x8
bb rows
135x10
185x10
225x10
225x10
135x15
cg pulldowns 3x12
ghr elevated 3x15
leg curls 3x12

Nice little, quick session.

[blong]

tuesday bwt:241
3bd cg+greens (roughly+100 at top)
barx15
135x5
add bands
135x5
155x5
185x5
205x4
185x5
185x5

bench lockouts+greens
135x8
155x8
175x6

pressdowns
4x12-15

db oh standing press
35x15x3

bent over flyes
15x12x3

front raises
12x15x3

Good quality session.

[blong]

wednesday
squats w/ briefs /rev. light blues
135x5
135x5
225x5
briefs
315x5
rev. blues
405x5
495x5
545x4

pulls vs doubled blues
225 3 singles

dimels 3x12

Lower back seriuosly pumped after squats so I cut the pulls short.

[Coke]

Good job with those workouts, killing it all week long.

[blong]

Good job with those workouts, killing it all week long.

Thanks Coke.

[blong]

thursday
abs 6x12-15
triceps 3x20-25
face pulls 3x25
ghr elevated 3x12

[blong]

saturday
raw 2bd
135x5x2
2bd
185x3
225x2
245x1
275x1
285x1
295x1
265x1

rope pressdowns
3x20-25

flat tates
30x20x2

seated shrugs
60x20x3

face pulls
4x20

Not mentally there today.

[blong]

sunday
abs 6x12-15
sled 6trips @30-40 yds
leg curls 3x15-20

[blong]

monday
abs 5x10-12
biceps 4x15-20
db rows
60x15
80x12
90x10
100x10
wide grip pulldowns 4x12

[Coke]

Steadily at it, way to keep it moving along.

[blong]

Steadily at it, way to keep it moving along.

Thanks for the encouragement Coke.

[blong]

tuesday
cg/2bd/rev. blues
135x5x2
add rev. blues
185x2
225x2
245x2
275x2
295x1
315x1
335x1
345x1
355x1

nose breakers
3x15 (last set w/115)

pressdowns
3x20

seated OH Press
135x8
155x8
175x8

db shrugs
80x20x3

bent over flyes
15x15x4