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Log: Road to redemption 2022

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  • #16
    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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    • #17
      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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      • #18
        9/24 push day



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        • #19
          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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          • #20
            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!

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            • #21
              Monday arms/shoulder isolation

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


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              • #22


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                • #23
                  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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                  • #24
                    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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                    • #25
                      Sorry I got behind here. Here's Saturdays workout


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