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Sorry I got behind here. Here's Saturdays workout
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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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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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Monday arms/shoulder isolation
Sorry forgot to post up. Got legs in today so will update that after work
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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!Leave a comment:
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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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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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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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8/30 push A
Bi weekly meeting went way longer than usual this week so I missed my last super set at the end but I suppose I got the most important stuff done. Got all my pressing and one isolation for each part so could've been worse. Been having crazy pumps this past week I've noticed. I assume the glycogen stores finally got filled back up last week finally after show from eating a little more every coupe days. Up 8lbs so far but I'll be glad to be back to 200+ lbs. Wheres my post show rebound, WTF [emoji19] lol.i know this is smarter healthier way tho. Slow and steady back up the ladder.
Warm up working up to one heavy set
Cable laterals- 3?12-15 ? 30 lbs SS w/
Cable reverse fly- 3?12-15 ? 30lbs
Hammer strength incline
2.5pps x 15
3pps x 5 with 2 drops
2pps x 8 and
1 pps x 15
Seated BB press-(drop set not planned, just sucked with 185 so made a decision on the fly)
135?15
185?3 with 2 drops
155?5 and
135?3
Flat DB press-
100s?7
80s?14 +1 spotted rep =15 total
Pec deck(life fitness)
135?10/7
SS w/
V-bar pressdown-
170?12/7
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8/29 legs B
I was WEAK AS HELL today but super duper amazing pump tho. Added pendulum squat back in and before I even got to work I remembered where I got what little quad sweep I have. They just agree with me.
Seated ham curls-
165?10
180?8
Hack squat(shit the bed with these today geez)
3 pps ? 6
4 pps ? 3 dropped to
3pps ? 8
Pendulum squat
6 plates ? 8/12
Leg extension
150?8
135?11/10 both were to failure
Seated calves-
80?18/15
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8/26 arms/shoulders
Im a day behind this is yesterday's(Thursday) workout .
Warm up working up to one heavy set
Cable laterals- 3?12-15
Cable reverse fly- 3?12-15
Bench press-
315?3(1 better than last week)
225?14(6 more than last week but looking back didn't do a set with 275 either)
Lying DB extensions-
35s?15
40s?8
Weighted dips-
45?20(didn't see 20 coming but went with it)
80?12(didn't see 12 coming either)
DB curls-
40?12
45?8
Super setted w/
DB laterals-
35?15
40?8
Incline DB curl-(I freaking love these!!!)
30s?10
30s?8 plus 2 cheat reps
Super setted w/
Incline prone reverse flies-
30?10
30s?12 plus 3 cheat reps
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Forgot to copy yesterday's push session
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8/24 pull day
Was supposed to have 2 sets of hams today but legs were just still too busted from Saturday. Did get some good deads in tho.
Deadlift-
405?7
BB row-
275?10/7
Close grip pulldown-
120?10
130?7
Super setted w/
Cable curls-
100?15
110?12
Hammer strength low row-
90 pps ? 12
80 pps ? 10 +5 partials
Super setted w/
Rope hammer curl w/ fat grips
90?12
100?15
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