Trouduq Log

[TrouDuQ]

Today s workout

Front squat w sleeves 275 5x3 was easy

Deadlift iff boxes 10 cm below knees 4x4 475 lbs

Bench press 3x8, 245 lbs was going for 4 sets but yt felt super hard on my elbows lol

3 friends told me that I blew.. Fuck, I am scared to weight myself now.

Cardio 5 mins for warmup and 5 mins stretch. I was done in 1h45 total.

 

[TrouDuQ]

Friday s workout

Midbar squat with sleeves 385lbs 4x4
Conv deadlift 4x6 425 lbs (speed was 3000mph lol)
Bench press is shitty 3x4 245 lbs ( elbows and shoulders are hurting so much...)

W,. Duration : 1h40

 

[TrouDuQ]

Satrday s workout:

biceps curl w cables 3x15, hammer curl 3x15
triceps ext cables 3x20, tri pushdown 3x20, reversed pushdown 3x15
barbell row 3x10 (light), pulldown 4x10, peck deck 2x20, abs 4x15

Monday s workout:

HB squat 335 lbs 4x8 ( form was shitty the last set, heavy breathing...)

Bench press 285 lbs 4x4 ( moved easily but elbows hurt...)

Deadlift up to knees with 2 secs pause 4sets of 3 reps x 455 ( harder than a full dead)

duration : 1h30 for the workout and 10 mins stretching and warming up

I feel shitty and crushed by the weights ....

 

[Worf]

Maybe time for a deload?

 

[TrouDuQ]

Ahahah to be hones5 I hate that word I am eating good and sleeping good arghhfff

Your deload is like one week completely off the gym?

 

[Worf]

Ahahah to be hones5 I hate that word I am eating good and sleeping good arghhfff

Your deload is like one week completely off the gym?

For me I skip a day then re-evaluate how I feel. If I’m still feeling burned out I do a couple light workouts then start back fresh the next week

 

[TrouDuQ]

Todaybs workout:

Front squat 4x5 x 245 lbs easy (1 min rest)

Bench press 255lbs 4x6 ( i was supposed to do 8 reps but felt hard on my shoulders, again my bench press was off this whole week....)

Deadlift off boxes 15 cm under the knees 495 lbs 4x4 were easy... ( could have done 6 reps without a problem)

 

[TrouDuQ]

Last day in the program fuckin happy I made it through...

Squat 405 lbs 4x4 w sleeves went super deep (exhausted)

Bench press paused 5x3 x 275 lbs

Deadlift 3x3 495 lbs then 405 lbsx12 reps ( even though i have deadlifted 3 times a week my form and recovery were amazing)

Leg extension 5x10 reps
Cable flies 3x30 reps


Thank you guys for your attention haha. I am planning to run next time some powerbuilding shit in order to improve my shoulders, arms and other lacking muscles...

If you have any comments, tips or program please post it