7/5

hbbs
bar x10
115x3 x3
165x3
205x3
225x3
245x2
265 f (nice... lol)
225x3
205x5
205x3

FS
115x5 x5

GM
115x5 x3

klokov press
bar x10 x5

shoulder prehabs

first time squatting in forever it seems. just happy my knee didn't act up. can't wait to stop being fat and be able to focus on skwats. wanted to PC first but my right wrist/forearm is in some pain.

7/6 bw 159

hbbs

bar x10
95x5 x2
135x5 x10

16kg kb swings
5x20

rope ab pulldown
3 sets

shoulder prehabs

just went in for some easy work.

7/7

shoulder prehabs

incline bench
bar x10 x3
95x8
135x4
175x3
205x2
225x3 x3
225x2 x7

klokov press
bar x10
75x5
95x10 x2
95x8
85x10 x2

at least 60 pullups (did 3 sets of 10 first)

face pulls 2 sets

7/9

hbbs
bar x10
95x5
135x5
175x5
205x3
255x3 x3

paused FS
185x2 x3

paused hbbs
185x3 x3

GM
135x10

glute ham raise
1x15

rope/ab pulldown
3 sets

7/10 bw 157

shoulder prehabs

bench (first time in forever)
bar x10 x2
95x10
145x5
185x3
205x2
225x2
245x1
275x3
275x2 (~1 board)

incline (switched because of right pec smh)
165x5
185x5 x2

klokov press
bar x10
65x10
95x10
115x2
135x5
115x5

shrugs
225x10
275x10 x2

shoulder prehabs

7/11 bw 156... refeeding on sadderday, cant wait

shoulder prehabs

klokov press
bar x6 x3
65x6
95x3 x4

military press
95x3 x3 (wide grip)
115x2 x2
135x1
155x1
155x2

seated machine rows
45x10
90x6
100x6
110x6
120x6
145x2
90x8 x2

hammer curlz 3 sets

shoulder prehabs

pullups
2x5
2x12

bench press from the other day


7/12

PC + press
95x1 x3
115x1 x3
135x1 x2
155x1

PC
175x1
185x1
195x1
205x1 x2 (right knee acting up so took a break)

paused FS
bar x5
95x3
115x3
135x1
155x1
175x1
195x1
205x1 x3
205x1 x5 (paused bs)

RDL
135x10
205x10
255x8 x2

happy my knee wasn't sore during squats. those 205 power cleans were kinda hard tho smh. might go in and do my posterior chain stuff and upper back work on friday which is usually an off day.

7/13

thought I had to take saturday off, so did my presses a day early.

incline bench (the dubs were for speed)
bar x10 x2
95x5
115x5
145x2
155x2 x5
145x2 x2

military press
bar x5
95x3
115x3
135x3 x5
95x5 (klokov press)

hammer curl + rope push down
3 easy high rep sets

shoulder prehabs

shoulders were/are dead. no pushing movements until tuesday. diet is all over the place right now, but I'll get back on track come monday. maybe even train less


7/14

ended up being able to train.. diet is all messed up now tho

PC + fs
95x1 x5
115x1 x3
135x1x3
165x1 x3
185x1

PC
185x3 x3


power snatch
65x1 x5 (from high hang)
85x1 x3
100x1 x3

snatch pull
165x1 x5

clean pull
255x1 x5

PC + press
165x1 x2
185x1 (miss push press)

wasn't planning on training, so just did oly stuff

7/16

hbbs
205x5 x3
205x3 x3 paused

DL
225x2
265x2
295x2
345x2 (prob fail 3rd)

RDL
225x12

had less than 45min. back to doing a keto diet. will TRY to throw in at least ONE psmf day a week. gotta get to sub 10% asap

7/17 bw 160

shoulder prehabs

military press
bar x5 x5
95x3
115x3
135x3
165x3 x3
135x6 x2

klokov press
95x6 x2

muscle ups
3x2r

chinups
1x25 (pr)

trying to do less work and eat less. hopefully taking wednesday off

Didn't take wednesday off cuz I'm a fool.

7/18 bw 157

Hbbs
Bar x5
115x5
155x3
185x3
205x3
225x1 paused
245x1
225x1

Tried tabata FS with 65lbs, nearly passed out after a minute

35lb Kb swings 30 sec on 30 sec off for 5 min

Pullups
2x12


and just did these a couple of hours ago
1x24 pullups for a +2 rep pr


smh thought I only did 23 with NO chance for two more.. could grinded out another prob

7/19

shoulder prehab

incline bench
bar x15 x3
95x6 x3
145x3 x8 (speed, ~45sec, 2 wide, 3 close, 3 reg)

military press
95x3
115x3
135x3
155x1
175x1 x2 (1st too easy, 2nd single was a grind lol)
155x3 x2

close grip incline bench
185x3 x2 (paused.. these were rough)
175x3 x2 (paused)
135x10 x2

tricep rope ext
5 sets of 15

shoulder prehab

no gym til monday , but I'm sure I'll find a way to get some work in

7/20

Shoulder prehab

Good mornings + klokov press
65x10(each) x3

Military press
65 x15
65 x12

Rope pushdowns
3 sets

Just some easy work. Only stayed for ~20 min.


7/21
bunch of pullups with +25lbs (at least 40 reps via sets of 3-5)
hammer curlz
one arm ohp with 30lbs

7/22
bw pullups (only 30ish)
band pullaparts

7/23 bw 160

shoulder prehabs

PC
115x3
155x3
185x3
205x3
220x1 x3
220 f (racked it waaaay high but just lost it smh)
205x1

hbbs
165x5
205x5
225x2
245x1
275 f lol
225x3 paused
205x5 paused

ghr
2 sets

good news is my right knee hasn't been acting up and PCs started to feel good again.