I feel like because of school, I haven't been putting enough active effort into the gym. I need to start eating more and paying attention to my sleep and macros. Hopefully December is good for that.
11/1 - legs
- squat (70kg, 70kg, 70kg)
- seated leg curls (165, 170, 175)
- dumbell rdl (70s, 70s)
11/2 - rest
11/3 - chest/back (i feel like shit)
- pec flies (140, 145, 145)
- chest supported row (165, 170, 170)
- incline dumbell press (60, 60)
- lat pulldown (170, 155)
11/4 - 11/5 - rest (cabin)
11/6 - arms
- seated dips (200, 200, 205)
- ez barl curl (22.5s, 25s, 25s)
- dumbell shoulder press (50s, 55s)
- tricep deathset (34)
- hammer curls (32.5s 32.5s, 32.5s)
- lateral raises (20s, 22.5s, 22.5s)
11/7 - rest (L midterm)
11/8 - legs
- seated leg curls (175, 175, 175)
- squats (70kg, 75kg, 75kg)
- dumbell deadlift (75lbs)
- leg extension sissy squat (185, 195, 205)
11/9 - chest/back
- chest supported row (170, 170, 170)
- pec fly (145, 145)
- uw pullups (3)
had horrible exertional headaches so i’m just going to do chest/back tomorrow
11/10 - chest/back
- chest supported row (170, 170, 170)
- incline dumbell (70, 70, 60)
- uw pullips (5, 4, 4)
- pec flies (145, 150, 150)
- lat pulldowns (170, 170)
- uw dips (11, 9, 11)
11/11 - 11/12 - rest
11/13 - chest/back
- incline dumbell (70, 70, 70)
- chest supported row (170, 170, 175)
- pec dec (145, 150, 150)
- assisted pullups (10, 20)
- uw dips (10, 12, 8)
11/14 - arms
- ez bar curl (25s, 25s, 25s)
- seated dips (205, 205, 205)
- shoulder press (90lbs, 100lbs, 105)
- hammer curls (25, 27.5, 27.5)
- lateral raises (22.5s, 22.5s, 25s)
11/15 - legs
- seated leg curls (175, 175, 175)
- squats (75kg)
- leg press (4 plates, 3 plates + 25, ibid, ibid)
- leg extensions (165, 180, 180 dropset)
11/16 - chest/back
- incline dumbell (70, 70, 70)
- chest supported row (175, 175, 175)
- pec decs (150, 150, 150)
- lat pulldowns (170, 170, 160)
- uw dips (12, 9, 8)
11/17 - 11/21 - rest
11/22 - arms
- seated dips (205, 205, 210)
- ez bar curls (65, 65, 65)
- barbell shoulder press (105, 105, 105)
- tricep deathset (34)
- preacher curl (81, 81, 81)
- lateral raises (22.5s, 22.5s, 22.5s)
- ab stuff
11/23 - 11/26 - rest
11/27 - chest/back
- pec decs (150, 150, 150)
- chest supported row (175, 175, 175)
- incline chest press (135, 135, 135)
- uw pullups (7, 2)
- uw dips (8)
11/28 - arms
- dumbell curls (30s, 30s, 30s)
- seated dip (205, 205, 205)
- dumbell shoulder press (50s, 50s, 50s)
- bar preacher curl (15s, 17.5s)
- tricep deathset (32.5, 32.5)
- lateral raises (25s, 25s, 25s)
11/29 - too busy/rest
11/30 - legs
- seated leg curls (175, 180, 180)
- squats (60, 70, 70)
- leg press (3 plates + 25, 3 plates + 35)
- leg extensions (180, 185, 190)