💯Sean Powell💯
@artium_secutor💯club💯Director of Lean Gainz, ~150lbs lifter, Instagram @thinboi_lifts where I post all my full workouts
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🚨225x1🚨 Bench has fallen, almost exactly 4 years in the making; sadly it took this long but we are gettin it done. Followed this up with 3 sets of 175, 9/10/8 respectively, and 10 is a PR as well! Redemption for missed workouts this week #doworkson
Definitely seeing noticeable progress in lats, shoulders and traps! STILL NOT WIDE ENOUGH🗿🗿
Getting back to the track, endurance is doodoo but speed is actually still there if not faster! Lifting weights actually seemed to improve my sprint form without actually working on it😂😂hitting 300s in 39-40, not bad but eventually want to try for a 52 400m if not faster✌🏻
Good workout on Friday! 215x4 bench PR, 115x9 OHP PR, and some extra triceps and shoulder work. Supersetted Skull-crushers with CG Presses, then did these front raises on the incline bench, which felt great, no pain at all.
Not a big session, but some honest work with deadlifts and seal rows. First time doing 2 sets with 405 in one session, but back was working harder than usual, low back is SORE. And the heaviest I’ve ever seal rowed, so that’s cool!
Hit a new PR on squats after taking preworkout for the first time, but sadly learned this new bar is only 35lbs, so it wasn’t 335x5, but 325x5😔 then some paused RDLs with 265, felt great!
Booyah! Might be off blocks, but still the heaviest I’ve picked up and moved by 75lbs. Let’s go!!!!
Still got a long ways to go on the physique but making progress! About 157lbs, 23” legs and 13” arms. Need to improve on size just about everywhere, but arms, abs and traps are definitely a weakness. Chest is slowly becoming less of a lagging part and that’s cool!
Still making progress on the gains train, hit the 85s for 10 on Tuesday! A PR by one rep, but felt much stronger than ever! More stable, weight flew, crazy to think I’ve made this much progress! Im about to dumbbell bench more than I barbell bench 🤣🤣
Second time ever touching the 95s on dumbbell bench and it went much smoother than last time! Only got 4 reps, but I can tell more reps are there once stability improves a bit more. Not quite ready for the 100s yet… but that’s the goal.🙌🏻🙏🏻
Was short on time on Tuesday, but still managed to get in a short workout and hit a nice PR with the 90s for 7!! +2 rep PR and with much more control despite the hiccup on the first rep. It’s funny seeing my DB and BB numbers being nearly the same, I bench like 185-190 for 7😂
Chest-focused Push Day really clicked yesterday! DB bench, chest flys on an incline bench and dips had my chest feeling pumped UP! It’s also nice to see some progress there; even when I was making lots of strength gains my chest never seemed to grow, but now I can see it visibly!
My back ain’t that impressive, but I can say what got me here: I went from BB rowing 115 to 225, DB rowing 60s to 120s; from Lat Pulldowns with 100 to 200; T-bar Rows comfortably over 3 plates; from BB shrugging 135 to 315, DB shrugging 35s to 100s. I got my deadlift over 405.
Man I tell you I woke up IMMEDIATELY with sore traps.. threw in shrugs with shoulders and arms yesterday, and as per usual I do shrugs rest-pause style, but this time the second half of the set was power shrugs, but it was brutal. 2 minutes of tension and weighted stretch😭😂😂😂
These single arm rows absolutely kill my lats! Pulling lower towards the hip, almost feels like my shoulder’s anchored while hinging my elbow back and down like a lever - not overthinking it, though, of course.
Yesterday I had to get in an early leg session, did these instead of barbell squats but man I had just eaten and got nauseous from just this one set🤣🤣but hit a PR of 155x10!
Wonky set, but the heaviest I’ve ever deadlifted, 20lb PR off the floor and matches the most I’ve done off blocks. 425 for 2 decent reps, but technique is holding me back, it can be pretty unforgiving - you go from moving like a 5RM to failing the next rep🤷🏻♂️😂
Solid back day! Chest-supported T-Bar Rows, Dumbbell Shrugs, Single-arm Rows, Cable Curls, and these Hammer Rows!
Finally broke that 8 rep barrier with the 85s! Been at 6-8 for a while now, depending on how I felt, so 9 reps felt nice to hit!
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