Log: Road to redemption 2022

[bumpman82 Member Find all posts View Profile Close bumpman82]

9/18 push B
Finally feeling human again so we to gym today finally. 2 WEEKS IS FAR TOO DAMN LONG!!! Only lost 6 lbs through this flu/covid ordeal and strength loss could've been much worse. Didn't do any intensity techniques tho so as to not push it and probably won't over the weekend either. Anyway, on to the good stuff.

Warm up working up to one heavy set
Cable laterals- 3?12-15
Cable reverse fly- 3?12-15

37.5? smith incline-
225?10
Back off set(got 10 so stayed same weight)
225?6

Hammer shoulder press-
Feel/warm up set #2
2 pps ? 10

2.5 pps ?5
Back off set
2 pps ? 10

Hammer flat bench-
2 pps x 8
Back off set
1.5 pps x 15

Weighted dips-
35?12/15

Lying cable extension
100?15
110?15
[IMG]https://uploads.tapatalk-cdn.com/20210918/103880a12842f0a70184e2a92eb8f4b2.jpg[/IMG

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[bumpman82 Member Find all posts View Profile Close bumpman82]

Pull day/hams
Warm up working up to one heavy set
Cable laterals- 3?12-15
Cable reverse fly- 3?12-15

Wide grip pull ups
BW?15/15/8 +2 partials

Landmine row
4.5 plates x 10/9 +1 partial
4 plates ? 11 +1

Hammer hi row
115 pps ? 12/8
1 muscle round
2.5?4/4/4/3/3(think I'm getting this right. Didn't get the 6?4 but stopped at complete muscle failure)

RDL
315?8/10(first set was just feeling awkward)
295?12
Didn't write down ham/bi curls. Was in hurry and forgot. Didn't record either like a fool.

Didn't realize pic was so zoomed in till home


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[bumpman82 Member Find all posts View Profile Close bumpman82]

9/24 push day



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[bumpman82 Member Find all posts View Profile Close bumpman82]

9/26 pull(back/hams)
Twas a good day aside from rows just felt/were weak AF and because my legs are still wrecked I absolutely could not get down into position to pull deads conventional. Was able to pull sumo tho so not all was lost. I tried 3 or 4 times conventional but I knew it wasn't right before I even watched video.
Lastly, supposed to do my close grip pulldowns with long handles but they were nowhere to be found so I assume they were upstairs which was closed already so had to use 2 D-handles.

Close grip pulldown
120?12/9
110?11

BB row-
275?8(ugly as hell, shame)
255?8
225?10

Hammer iso low row
115 pps ? 10
90 pps ? 12
1 cluster set 4?5

Sumo deads(first time sumo since January aside from once)
406?6
Partial pulls
385?8

Seated ham curls-
135?12/12
105?8 +15 partials(was officially ready to murder monte after these [emoji23][emoji23])

Super setted w/ light cable curls (have arms Tomo hence the light weight)
3?12?100


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[Frank Lewis SUPER MOD Find all posts View Profile Close Frank Lewis]

Thanks for the updates brother! Looking ripped. Deadlifts when you still have DOMS is the worst, even just trying to squat to take a sh*t is painful. Loving the log!

[bumpman82 Member Find all posts View Profile Close bumpman82]

Monday arms/shoulder isolation

Sorry forgot to post up. Got legs in today so will update that after work


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[bumpman82 Member Find all posts View Profile Close bumpman82]

Legs yesterday

Seated ham curl
3?10/12/12

Hack squat
3 pps ? 6/8
125 pps ? 8

Pendulum squat
125 pps ? 10/10
1 rp set ? 13 reps

Leg ext
10?120
8 +2 ? 120
1 cluster set





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[bumpman82 Member Find all posts View Profile Close bumpman82]

10/1 push B
Well weight didn't climb like I would've liked this week but all wasn't lost and some gains were made. Il spare the whining and crying but it was a shit week outside the gym. That said, surprised myself incline barbell pressing today after using Smith for so long. Shoulder/elbow just can't handle being locked into position like that. The barbell allows me to move more freely and naturally and monte agreed to it. As long as I have a spotter and make progress, that is!! He's been pretty great so far, so shout-out to him.

Incline BB
225?9
Back off set
225?7(hit top of rep range so made back off same weight. Think that's right choice, need to ask I suppose. )
Cluster set w/ 185

Hammer shoulder press
2 pps ? 10/9(back off set same as incline)
1 cluster set w/ 80 pps

Hammer iso flat press
2 pps ? 9
Back off set
70 pps ? 10
Drop set to
70 pps ? 8

Dips (was toasted after Hammer press but MUST ADD LOAD)
BW?15/11
1 muscle round(ended perfectly)

Cable ext
120?12/11
Muscle round



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[bumpman82 Member Find all posts View Profile Close bumpman82]

Sorry I got behind here. Here's Saturdays workout


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