Neutral Grip Pull Ups
12xBW
12xBW
12xBW

Notes: felt kinda weak today but wanted to get something done. Nothing too impressive today.

I’m in the process of reevaluating my goals. When I make some decisions on that I’ll post to let y’all know.

Dumbbell Bench Press
15x40lbs
15x40lbs
15x40lbs
15x40lbs
15x40lbs

I had taken a week off because I really didn’t have time because there was more important stuff going on. I went easy today just to get back into it. I just kinda lifted how I felt and didn’t really push and didn’t deal with the 5/3/1 percentages. Ok day.

Notes: got some extra reps in but couldn’t get a 31st rep on the last set.

Skull Crushers
8x50lbs
8x60lbs
8x70lbs
8x80lbs

Notes: went lighter on these and used better form. I was going to go up to 90 but my elbows were feeling it at 80 and backed off.

Barbell Curls
12x45lbs
12x85lbs
12x115lbs
15x135lbs

Notes: happy with these.

Dumbbell Preacher Curls
10x20lbs
10x30lbs
10x40lbs
10x40lbs
10x40lbs

Notes: instead of pushing the weight I figured I’d do 3×10 at 40. Felt good.

Overall, I’m feeling good. Sore throat and sniffles are gone.

—–
3x300lbs
3x340lbs
3x385lbs

Notes: just hit the 3×3 lift today. I felt kinda weak on it though.

Good Mornings
10x135lbs
10x155lbs
10x165lbs
10x185lbs

Notes: 185 is probably the heaviest I’ll go on these. These were easy.

Overall, I’m feeling under the weather so I’m not exerting too much but figured a triple and good mornings wasn’t too difficult.

Notes: the 140 lift was easy. I figured I’d rep out behind the neck push presses at a plate and they went well. Im getting used to the bar hitting the top of my traps so hopefully I can go heavier on these without problems later on in the week.

A1. Lateral Raise
10x30lbs
10x30lbs
10x30lbs

A2. Front Raise
10x30lbs
10x30lbs
10x30lbs

A3. DB Military Press
10x30lbs
10x30lbs
10x30lbs

Notes: deceptively challenging. I’ll keep the weight the same next week.

Overall, I’m feeling a little under the weather but nothing that would prevent me from training.

Notes: hit this lift pretty easily.

Rack Pulls from knees
5x135lbs
5x225lbs
5x315lbs
2x405lbs
1x495lbs

Notes: I wanted to go for 525 on this but my back wasn’t feeling it on the 495 lift so backed off.

Neutral Grip Pull Ups
20xBW
10xBW
10xBW
10xBW

Notes: figured I’d move pull ups to deadlift day to make it into more of a back day. Dun dun dun.

Notes: third rep on the 190 lift was a struggle but otherwise this was fine.

Flat DB Bench
10x20lbs
10x40lbs
10x60lbs
10x70lbs

Notes: the 70lb lift was harder than I remember it. I had to rest pause around rep 6 to get to 10.

Chest Dips
10xBW
10xBW
10xBW
23xBW

Notes: No PR on these but that’s ok. Chest dips are done wider and leaning forward than normal dips or tricep dips. These have always been a bit harder for me to do than regular dips.

Dumbbell Flyes
12x40lbs
12x40lbs
12x40lbs

Notes: just wanted some isolation work to get more blood in my chest.

Ok, so after some reconsiderations I figure I will arrange my weeks like so:

• Bench
• Deadlift
• Military press
• Squat
• Arms

I skipped the 3×5 week on the bench to help it fit but I didn’t notice any problems as a result.

Notes: felt a little tougher than it should have. The high rep sets had a good amount of reps that were high because I’m a pussy.

Good Mornings
10x135lbs
10x145lbs
10x155lbs
10x165lbs
10x175lbs

Notes: ramped instead of straight sets.

Hanging Leg Raise
10xBW
10xBW
10xBW

Notes: for the hawt abs.

Overall, an okay day. I had planned a bench day today but my arms are still fried from the gun show day. I’m gonna have to arrange my week better. I didn’t feel so on today but still got through reasonably well.

Generally feeling sore only in the way you can on your first day after a deload. I’m okay with that.

Notes: did sets of 12 and then went all out on the last set. I should probably add weight to these.

Skull Crushers
8x50lbs
8x70lbs
8x90lbs
8x110lbs

Notes: I did these on the floor with an EZ-Bar and did each rep from a dead stop on the floor. They were pretty tough. I definitely don’t think my form on the last set was good by any means.

Barbell Curls
12x45lbs
12x85lbs
12x115lbs
15x135lbs

Notes: haven’t done these in awhile. I did these fairly strict except the last set.

Dumbbell Preacher Curls
10x20lbs
10x30lbs
10x40lbs
3x60lbs

Notes: I don’t know why I jumped from 40 to 60 when I was doing 10lb jumps, but these were good except the last set where I could hardly get any reps. They were also challenging because my biceps were already tired.

Wrist Curls
20x45lbs
20x65lbs
10x85lbs

Notes: I always get wrist pain from these so I figured I’d go light and not push through any wrist pain I got, so I got 10 reps at 85 which is a far shot from whatever my PR on these is.

Overall, a lot of fun today. This is my first dedicated arm day in a long time.