tech-money's log - gainz and dessert

[thekmoney]

8/31

Bench
4x3 @ 115, 2@115
- narrower grip, shoulder feels fine

Conventional deadlifts
3 @ 215, 4x3 @ 225

Incline DB bench
3x8ish @ 40#

Lat pull-downs
3x12-15 @ 105#

Dips
18 @ bw, 2x15 @ +10

Sumo deadlifts
10 @ 155, 165, 175

BW : meh

[thekmoney]

9/4

LBBS
3 @ 180, 4x3 @ 175
- super grindy for this weight. Will probably just switch HBBS to the 5x3 lift and maybe LBBS as the 3x10 lift. My right knee felt a little weird.

HBBS
3x10 @ 125

Dips
3x15 @ +10

Plate raises
2x12, 16 @ 35#

Single DB rows
10 @ 50#, 2x10 @ 55#

DB Split squats
3x15 @ 25#

BW: 153.0

[thekmoney]

9/6

Bench
5x3 @ 115

Sumo Deadlift
5x3 @ 225

Dips
3x8-10 @ bw

Incline DB bench
3x15 @ 35#

RDLs
3x15 @ 115#

Super tired today. Grinding hard. I think I'm not eating enough, so will up the protein and creatine and just eat a ton.

9/8

OHP
3x2 @ 85, 2 @ 80, 4 @ 75

Push press
8+2 @ 85, 5+5 @ 85, 5+5 @ 85

Front squat
10 @ 115, 120, 125

DB Split squat
3 x 14-15 @ 25#

DB row
3x15 @ 50#

Decline DB bench
2x18ish @ 30#

Plank
1 min, 2x30 sec @ +45#

Main deficiencies are with my core not staying aligned when going overhead, so need to chill and take it easy and focus on not letting my ribs flare. My left knee has gotten a permanent pop to it when bending. I'm not sure about that. I might just take it easy from heavy squats until I figure that out.

[thekmoney]

9/10

HBBS
3 @ 145, 2x3 @ 160, 3 @ 165, 170

LBBS
10 @ 135, 145, 150

Dips + front raise
3x12-13 @ +20#
3x14-16 @ 35#

Lat pull-downs
10 @ 105, 2x10 @ 120

Reverse lunges
3 x 85 @ 12-14 each

BW: 154

[thekmoney]

9.12

Bench
5x3 @ 117.5
10 @ 95, 2x8 @ 100

Incline DB bench
3x15 @ 30#

Narrow neutral grip pull-ups
3x8 @ BW

Weighted Planks
1 min, 2x30 sec, 1 min @ +45#

Single arm KB overhead walks
2x20ish feet 35#, 2x20ish feet @ 44#
- length of the gym... I have no idea.

9/14

Sumo deadlift
3 @ 235, 3 @ 240, 2 @ 240, 2x3 @ 205

Lat pull-downs
15,12,12 @ 105

Hip thrusts
10 @ 175, 185, 195

Leg press
10 @ 160, 190, 205

Single arm DB row
15, 15, 10 @ 55#

DB Split squats
2x15 @ 30#

My right leg feels a lot better - had issues with it working right i.e. it was not nearly as strong as my left. It's getting better. Still definitely not as strong.
BW: 154.8

[thekmoney]

9/16

2 mile run yesterday, 1.5ish miles today, slowly easing back into having a functional cardiovascular system.

OHP
3 @ 80, 2x3 @ 82.5, 2 @ 82.5, 2 @ 80

Push press
10 @ 80, 9, 8 @ 85

Single arm DB bench
10 @ 35, 2x10 @ 40#

Dips + front raise
15, 2x14 @ +10
13-14 @ 35#

Single arm KB overhead walk @ 35# to failure each arm
2x length of gym x2

Weighted planks
3x 45 sec @ 45#

Russian twists w/ plates
3x~20 @ 25#

BW: 153ish

I'm not making much progress, so ... I'm going to try some mass gaining/shoving food down my gullet extra.

9/17

HBBS
3 @ 160, 2x3 @ 165, 2x3 @ 170

Lat pull-downs
3x10 @ 125

9/18

LBBS
10 @ 135, 145, 8 @ 155

Leg press
15 @ 160, 2x15 @ 175

DB Split squats
12 @ 25#, 30#, 35#

Single arm DB row
15@ 55# 10+5 @ 60#, 55#

[thekmoney]

9/19

Bench
4x3 @ 120, 2 @ 120
9, 6,5 @ 100
- last sets did not go as planned, fatigued

Dips + plate raises
3x10 @ +20
3x15 @ 35#

Incline DB bench
10 @ 35#, 8 @ 35#, 15 @ 25#

Decline DB bench
10 @ 35#, 2x15 @ 25#

Weighted planks
2x1 min @ +45#

BW: 153.8

[thekmoney]

9/21

Sumo deadlifts
3x3 @ 245, 2 @ 245, 3 @ 235

Narrow neutral grip pull-ups
8,6,5 @ BW

Hip thrusts
3x9-10 @ 205

9/23

OHP
5x3 @ 75
9,8,6 @ 60

Front squats
10 @ 95,105, 8 @ 115

This weekend was nuts, so not much energy for the gym.