I don't always get nosebleeds when I lift... But when I do, it's from ab wheel roll-outs -_-;

Heavy Bag

  • Right Kicks: 3 minutes
  • Left Kicks: 3 minutes

Ab Wheel

  • 6
    • Nosebleed on the 7th rep :/ Stopped when I saw blood on the rubber floor mats.

Mat Pulls

Hook grip.

  • 140 lb x 5
  • 230 lb x 5
  • 320 lb x 3
  • 410 lb x 1
  • 460 lb x 1
  • 500 lb x 1
  • 550 lb x 1
  • 600 lb x 0,0
  • 550 lb x 1
    • Straps. Wanted 3, got 1. The lack of pulling lately really affected my pulling power.

Used a crappy bar at the gym today.

The best bar we have is the York “Elite” Power Bar (32004) (got 2 of them) but used the shit bar because it was already in the rack. And wanted to test out how it is. It was OK at lighter weights, but it was noticeably bent when it was loaded with 500 lb. Felt like it was oscillating on the descent as well, which made it hard to control.

I'm going to try to use the York 32004 Power Bar all the time from now on. I should hide it somewhere.

Or maybe bring my B&R bar to the gym. Hmm...

Dragon Flags

  • 6
    • Had a hard time gripping the bench

Shoulder Dislocations

  • 10

Breathing Paused Low Bar Squat

  • 45 lb x 10
  • 135 lb x 10
  • 225 lb x 5
  • 315 lb x 3

Paused Low Bar Squat

Belt at 455 lb.

  • 405 lb x 1
  • 455 lb x 1

Low Bar Squat

  • 500 lb x 1
  • 455 lb x 3
  • 405 lb x 5

Reverse Grip Bench Press

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 315 lb x 1
  • 365 lb x 1
  • 317.5 lb x 3,3,3

Tried OHP in the morning, then doing the rest of my workout late afternoon.

I think it'll take some getting used to...

Seen some big dude at the gym with 405 lb on his back, squatting with a few inches (at best) range of motion haha

Also meet a powerlifter at my gym. Dude was 5'7", 275 lb + and much stronger than I am. SWEET.

Overhead Press

  • 45 lb x 10
  • 95 lb x 5
  • 135 lb x 3
  • 185 lb x 1
  • 225 lb x 1
  • 245 lb x 1
  • 225 lb x 3,3,3
  • 185 lb x 7

Neck Extension (Harness)

Used the Free Motion Functional Trainer.

  • 40 lb x 20
  • 50 lb x 10
  • 60 lb x 10

Neck Flexion (Harness)

  • 40 lb x 20
  • 50 lb x 10
  • 60 lb x 10

Neck Side Flexion (Harness)

  • 30 lb x 20
  • 40 lb x 10
  • 50 lb x 10

Paused Front Squat

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 315 lb x 1

Front Squat

  • 365 lb x 1 Belt
  • 315 lb x 2 Missed on the 3rd rep. Felt super tired. Might be from squatting yesterday.

Making up for the missed squat session from yesterday.

Breathing Paused High Bar Squat

  • 45 lb x 10
  • 135 lb x 10
  • 225 lb x 5
  • 315 lb x 3

Paused High Bar Squat

  • 405 lb x 1
  • 455 lb x 1 Added belt

High Bar Squat

  • 405 lb x 5,5,5

Had some errands to run this morning, so I'm going to do bench press today and squat tomorrow.

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 325 lb x 1
  • 365 lb x 1
  • 295 lb x 5,5,5

Barbell Curl

  • 60 lb x 10
  • 70 lb x 8

Reverse EZ Bar Curl

  • 40 lb x 10