THEWALL get bigger and stronger log

[eazy]

enjoy the break.

 

[Thewall]

Overhead press
135x8, 145x8, 155x8, 8, 8

sumo deficit deadlift
225x3, 275x3, 295x2, 2 315x1, 330x1, 346x1, 365x1, 1

pushdown
90x10, 10, 10

db kickback
30x8, 9, 10, 10

lat pulldown
170x10, 10, 10

v bar pulldown
170x8, 8, 8

hanging leg raise
12, 12, 12, 12

 

[Thewall]

Bench elevated legs
170x8, 205x8, 8, 225x8. (Still a little tight)

narrow squat
185x8, 225x8, 255x8

incline press
185x8, 8, 8, 8

t-bar row
205x8, 8, 8

head supported log row
125x8, 175x8, 8

seated gm
115x10, 10, 10

pretty much feel 95 percent. Left pec almost there. Now just have to get my numbers slowly back up

 

[Thewall]

Sumo rack pull knee high
225x5, 275x4, 325x2, 370x2, 2, 2, 2

handstand push-ups between blocks
8, 8, 9, 8, 8

band cross laterals
15, 15, 15

seated overhead press
145x8, 9, 9

barbell curl
75x12, 12, 12

dumbell curls
50x8, 8, 8

hanging leg raise
15, 15, 14

cable crunches
50x15, 70x12, 12

single calf raises
20, 20, 20, 20

 

[quackattack]

Glad to see your back. Those hand stand push ups make me feel inadequate.

 

[PZT]

Glad to see your back. Those hand stand push ups make me feel inadequate.

same

 

[Thewall]

Thanks pzt and quack attack. Good to be feeling good

bench (closer grip) trying it out
175x8, 205x8, 225x8, 8, 8

front squat to box below parallel
175x4, 215x4, 255x3, 3, 3

incline flies
50x10, 11, 12, 10, 10

v bar pull ups
9, 9, 9

pull-ups behind neck
8, 8, 8

standing GM
95x10, 115x 10, 10

finally did some cardio again yesterday 25 min 3.5 walk 7 incline.

 

[Thewall]

Seated overhead press
145x9, 10, 10, 11, 11

sumo deadlift (easy)
225x3, 275x3, 315x2, 2, 365x1, 1

dips
10, 20x11, 40x11, 11

push ups (slow)
18, 15, 15

dips
40x8, 20x10, 10

overhead extension
95x10, 10, 10, 10

sit ups
15, 15, 15, 15

 

[Thewall]

Squat (light technique)
195x3, 235x3, 275x2, 2, 305x1, 1

bench (light )
175x3, 205x3, 240x2, 2, 260x1, 1

bent over row
185x10, 205x 10, 10

db row
100x 10, 10, 10

barbell curl
75x12, 12, 12

db curl
40x10, 8, 8

band good morning
12, 12, 15

reverse ring flies
10, 10, 10

 

[Thewall]

Deficit sumo deadlift
205x5, 240x4, 275x3, 315x3, 330x3, 345x3, 3

bhn overhead press
150x8, 8, 8, 8

reverse ring fly
10, 10, 10

front raise
65x10, 8, 8

nuetral pull ups
13, 11, 11

v bar pulldown
160x10, 170x8, 8

leg raises
15, 15, 15

weight 198

 

[DEADlifter]

Is that DB front raises with the 65#ers? Holy shit!

 

[Thewall]

Lol. No that is barbell.

Is that DB front raises with the 65#ers? Holy shit!

 

[Thewall]

Seated behind neck press
135x8, 155x8, 8, 8, 145 x10

dB flat press
70x10, 10, 10, 10

cable flies
60x12, 12, 12, 12

dumbell curl
50x8, 8, 8, 8

barbell curl
75x12, 12, 12

hanging leg raise
15, 15, 15, 15

laterals
30x15, 15, 15, 15

trained yesterday, light workout did not bother recording. This was basically a lighter week. Hoping to turn it up a little next week.

 

[Thewall]

Bench press (new grip)
190x5, 235x4, 275x3, 3, 3, 3, 3

squat to box just below parallel
195x8, 240x8, 275x8, 8, 8

incline press
185x8, 8, 9, 8, 175x7

supported db row incline bench
70x10, 10, 10

db row
110x8, 8, 8

standing gm
95x10, 115x 10, 10

trying shoulder width bench. Trying to put a little more stress on triceps since having pec tear couple years ago. I know my left side will never be 100 percent since that.

 

[Thewall]

Extra workout

face pulls
100x15, 15, 15, 15

rear pec deck flies
70x15, 15, 15

lat pull down
280 x12, 12, 12, 12

db laterals
25x15, 15, 15

bench sit ups
15, 15, 15, 15

treadmill 25 min 3.3 @ 6 incline.

 

[Thewall]

Overhead strict press
155x8, 160x8, 165x8, 8, 8

deadlift knee high
230x6, 275x4, 325x4, 345x3, 375x2, 2, 405x1, 425x1, 315x5, 275x7, 295x7, 315x7, 335x7

rear lateral
30x15, 15, 15

lateral
30x15, 15, 15

overhead tricep extension
95x10, 10, 9

pushdown
100x8, 80x10, 80x8

hanging leg raise
15, 15, 15

 

[Thewall]

Squat
195x8, 240x8, 275x8, 8, 8

bench elevated legs( new grip)
135x5, 185x5, 205x5, 245x5, 275x3, 265x3, 245x6, 5

Behind neck overhead press
155x7, 7, 7

cable lateral
25x12, 12, 12

db curl
50x10, 10, 10

barbell curl
75x12, 12, 12

 

[Thewall]

Deficit sumo deadlift
200x5, 240x4, 280x3, 320x2, 2, 2, 2, 2

overhead bhn press
155x7, 7, 7, 7, 7

incline flies
50x12, 12, 12

push ups
20, 18, 18

flat sit ups
15, 15, 15

hanging leg raise
15, 12, 12

 

[Thewall]

Bench
175x8, 205x8, 235x8, 8, 8

squat
195x5, 235x4, 275x3, 315x3, 3, 320x3, 325x3

pull-ups behind neck
12, 10, 9

v bar pull down
170x9, 8, 7

seated gm
95x10, 120x10, 10

I am sacrificing a little strength right now on the bench with closer grip. Hoping in long run I will surpass old strength and be much safer for my left pec. I have been feeling good. All sets pretty much have 2 or more left in tank. Nothing is to failure right now. I am maintaining around 197 lbs.

 

[Thewall]

Deadlift (easy)
225x3, 275x3, 315x2, 2, 365x1, 385x1

seated overhead press
145x8, 165x8, 8, 8

db kickback
30x10, 10, 10

pushdown
80x12, 12, 12

db curl
50x9, 9, 9

barbell curl
75x12, 11, 11

hanging leg raise
15, 15, 15

y-raise
15, 15, 15, 15