Driven by anger

Today was my first day off of work In 8 days. So I took full advantage in the gym. Today is normally leg day but I did chest. I'll do legs tomorrow

Scap rotations
Land mine press
3x10@bar+25

Decl fly/band pulls
4x10/10@70/??

Incl fly/band pulls
4x10/10@50/??

Guillotine bench press
5x5@95

Alt hammer decl press
3x10@50

Alt incl hammer press
3x10@50

Decl bench press
5x5@165

Incl bb press
5x5@95

Pec deck fly/band pulls
3x10/10@70/??

Flat hammer press with chains
1x10@50+chains
""70
""90
1x5@110+chains
2x5@150+chains

Rev grip bench press with chains
2x5@95+chains
""115
""135

Switching to free bars and plates I had to drastically drop all weights. I have the strength to lift heavier but my shoulders weren't liking it. I'd rather lift lighter till my joints feel better than get injured and lift nothing
 
No it's not where I'd like it to be. To the point where today was leg day and I didn't feel comfortable doing barbell squats. I'll post me session after work today
 
Ghey
 
Didn't log so don't know weights but...

Scap rotations
Cage press
5x5

Horizontal press/standing side laterals
3x10/10

Ng oh press
5x5

FAce pulls/close grip upright row
3x10/10

Standing barbell ohp
5x5

Shrug
5x5

Tate press/ng over head db raise
3x10/10
 
Dude if my gym had a bar like that I'd have a blast. I'd lift in cut off jean shorts and a tank top cut off mid way and make tons of noises
 
No work today. Back day. My fav. Finally feeling good enough to work it out. Should look similar to volume/intensity of my las chest work out. Routine up sometime later
 
Today's session
Scap rotations
Bb shrug
4x10@135
Plate farmer carry
3x250ft with 35 lb plates

Trap bar deads
2x5@95
2x5@145
2x5@195
2x2@245

Seated wide tbar row/kneeling vbar pull down
3x10/10@60/60

Seated vbar row/kneeling xwide tbar pull down
3x10/10@60/60

Meadows row
2x8@bar+25
2x5@bar+50
2x3@bar+75
2x2@bar+100

Reeves v deadlifts
2x5@125
2x5@125+chains
2x5@125+chains at 3" deficit

Ohg row machine
800m in 2:44

Bo ng row/Sasb pull down
3x10/10@25+bar/50

Kbell farmers/kbell deads
3 laps/5 reps
375 ft w 25 lb kbells

Db row
3x8@50
3x5@60

Convo deads
2x5@135
3x5@135+chains

Oh kb swing/decl db po
3x10/10@16kg/35lb

Uhg row machine
800m in 3:04

Standing hammer shrug
2x10@135
2@10@225
2x5@275
2x5@325
 
So for months a lifted at a planet fitness for price/convenience. We all know not a single free bar in the whole building. I thought I absolutely hated it. I did. Until I switched to a gym with all free bars. What I realized is slowly creeping back in at pf it honestly improved my form all around for most lifts and has greatly improved the strength/health of my joints and ligaments. So the real trick now is to keep my ego out of the scenario and start all over creeping back up with free bar lifts to keep healthy. I should start packing some decent mass on though. Because one thing I've also realized is that there is no replacement/duplication for the benefits of free bars
 
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Doing my best to eat clean even at work which is the hardest for me
4 oz 99ff chicken
1/2 cup ff cottage cheese
1 pickle
 
Going into your body and then shooting back out is it exactly fresh
 
Well fresh or not I finally feel better. However I over slept and didn't make the gym this morning. I'll try hitting it hard tonight
 
At least you did it. That's all that matters.
 
So time for a routine change and this is how I'm gonna split it

Mon-chest,shoulders,tris
All lifts 4x8/8/8 one lift each muscle focused of the three

Tuesday-back,bis,legs
Same as above

Wed
Complex/compound full body work outs

Thurs= Monday
Different lifts

Friday=Tuesday
Different lifts

Sat=wed
Different lifts

Also for a while gym sessions will be
2x daily with core/cardio focus in the eve after work. Diets gradually improving. So hopefully the shock in training and dedicated food plan I can cut up some and then do a clean bulking phase right before mid summer
 
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