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Shift Work & Weight lifting

Gymrat1225

New member
Decided to start a log. I find keeping a log book I workout harder and try to beat previous numbers. Never posted workouts in a forum. Think this will be good for advice and guidance as well. Right now I am following a push/pull/legs routine outlined by Steve. Started it this past week ( have three workouts to log and doing another push workout today). Wanted to see how my body would respond to this before hoping back on the 5/3/1 train or 5x5.
Little history- gonna keep it short and sweet. Been weight lifting since I was in high school. Didn't do it right, start at with a regular bro split, and didn't focus on my legs. Paying for it now. Learned a lot more about the correct way to exercise. The last two years during college (played college baseball) didn't train as much but stayed leaned. Graduated and now a lab tech for a chemical plant working shift work. Took a while to get used to that. During that time I gained a good bit of body fat and lost some strength. But the last two months I have been working my way back into the gym.

Current Stats-
Bench- 235
Squat- 255 (I know... Pitiful)
OHP- 180
Deadlift- 295


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Trying to eat clean, cycle carbs. Higher carbs on workout days, low on non-workout days. Supplements, whey, creatine, fish oil, multi. Never ran anything other than natty supplements. To much body fat for a cycle. Thinking about researching into a SARM cutting cycle. Thoughts?

Will log my previous three workouts and this afternoons workout tonight.


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PUSH
(9/4/14)

Incline Bench- 95x15. 105x10. 115x10. 135x5. 155x5. 175x3.

Flat press machine bench-
135x12
225x8
245x6 DS 135x10

Dips- 5sets@BW amrap






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PULL
(9/6/14)

V-bar Pulldowns-
Warm ups
135x20
165x9
150x11 (struck form good stretch and squeeze)
150x9. DS 90x15

Face Pull Superset w/ Rear delt flys
5x15-20@50lbs. 4x10-15

Barbell Rows- strict
135lbs x8x8x9x11x11(Restpause)x5

One arm preacher- 4x15@ 20lbs
Ez Cable Curl- 5x15@ 80lbs

Pulldowns- 90lbs x 25, 14, 11 reps (50 total)


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LEGS
(9/7/14)

Squats- warm up. 5x5@ 185

Leg Press- 3x20 @6plates (working on keeping TUT)

Superset- 4 sets of leg ext & curl

Ab/core circuit
Seated calf raise SS donkey calf


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