Marc's new new program, who dis?

[d0uevenlift]

Sweet bro day.

6/16

Seated tricep pressdowns
140x12x3

DB bicep isolation curls
37.5x10x3

DB lateral raise
27.5x10x3

[Manveer]

Nice job actually going to the gym, you lazy fuck

[d0uevenlift]

Nice job actually going to the gym, you lazy fuck

Makes it easier if all I have to do is sit at a machine and move my arms. Sweet smell of easy, bitchez.

[d0uevenlift]

Gonna see if I can make a longer run at actually fucking updating this thing. Didn't train much the past two weeks because sick.

8/6/2018

Comp Bench
205x8 @6
205x8 @6
205x8 @6
205x8 @6
205x8 @6

Wide grip seated row
110x10
110x10
110x10
110x10

Dips
1x18
1x15
3x6 myo reps 10s rest between sets

DB lateral raises
20x15x2
3x6 myo reps 6s rest between

Reverse Crunches
4x10

[d0uevenlift]

Ok, for real this time.

I figured I'd log at least the next 7 weeks of training since I signed up for a meet. It's been over a year since I've been on the platform, so I figured why not. After the meet, I'll try to keep logging, but ¯\_(ツ)_/¯

I was sick for two weeks, but I'm back to a normal training block now. My performance in the gym--mostly my endurance--is comically bad.

Monday January 21

Comp Bench
275x1 @7.5-8
205x7
205x7
205x7
205x7

Pendlay row
175x10
175x10
175x10

Bodyweight dips (1 activation set, 3 clusters)
13, 8, 8, 7

Wide grip pulldown
120x12
120x12
120x12

Rope Tricep pressdown activation + clusters
60x20, 13, 9, 10

DB isolation curl activation + clusters
25x17, 9, 8, 8

Tuesday January 22

Comp Squat
365x1 @7
285x7x3

Unilateral leg press
90lbs + sled
3x10

Leg curls
110x10x3

Leg extensions
100x12
100x15
100x15

Calf raises slow eccentric/concentric
Bodyweight 3x15