I appreciate all my friends' comments (I know they ll be reading this anyways). My squats are pathetic to be honest, i know they are, probably bench more than i squat in time to come if i don't do something about it. And rear delts and back. Bring up my lagging parts.
So anyway today's workout:
Squats for 3 reps. Worked up to 120, did 3 sets of 3. Superset with with rear delts flyes (15 reps) to warm up my delts for benching.
5/3/1 Bench. Realized that the reps scheme for my 100-110 range are all 10-12, therefore I should do something about it. Perhaps a program that focus on specializing in bench. And brush up the technique. 3 reps with 100,105, 9 reps with 110. The first 9 reps was unbalanced, really placing a lot of stress on my right triceps but being the stubborn me, i rep it out. Totally unsatisfied so rest a bit more and did 8. Smooth and easy. However, since I decided to press big, perhaps more chest work is needed so I will alternate between flyes (for aesthetic purpose, please don't judge me) and db press for speed.
Db bench press, 5 sets of 5 with slight incline with 35kg. Super easy, fast, smooth and no stress on elbows.
Laterals. 15kg for 5 sets of 15.
Arm work: Ez bar with 15kg a side, superset with cable overhead extension, 3 sets of 12/20.
Hammer curl 15kg (across chest), superset with cable triceps pushdown, 3 sets of 15/20
Hammer curl 25kg (beside body), superset with db overhead extension 10kg, 3 sets of 6/10
Creatine works like magic, swole is insane.
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