Landmine 2 arm press 10x62.5, 8x72.5, 6x77.5 all with 4 count negative
superset
Rear delt Band row 3x10 with 2 count hold ea.
SA banded fly 3x8
superset
Trap Bar RDL 2x10x160, 1x10x170
Banded curl 3x10
superset with DB lateral 3x8x10lb
Plate flips 2x10 with 5lbs…this is a broken toe in the making!
Grippers 6x12 ea hand
I wanted to try a few different exercises today:
The SA fly. was cool…not only do you get the chest activation like a cross chest press but your obliques light up very much like doing a pallof press…
The DB laterals were brutal… 1st rep you’re doing at the same time but you hold at the top and alternate each side while holding the opposite db straight out…I got 6 reps in and thought ahh I’ll have to do these in the gym where I can go to 12.5 or 15lb db’s… 2 reps later I was hoping these were 8lb dbs…what a burn the isometric hold does…
Banded Deads 6x225, 4x245, 4x265…+ 80lb band stopped at four it was light but my hernia was burning. opted not do an EMOM…
Zerchers at 225 hernia acting up
Plate loaded squat 10x1 pps, 8x2pps,3pps,4pps 6x5pps…go figure not a problem at all
Seated hammy 3x12 3 count negative…
CGBP Paused 10x185, 4x225, 1x235,240,245, 250 ( post op PR) 2x3x185, 5 count negative
Pull-ups 5,6,5,6,7
Seated Fat Bar OH Deadstop Press 4x135,140,145,150, 3x155, 1x160 ( Post OP PR)
Seated Chest supported Row 4x?? I didn’t count reps I went 5 or more seconds on the negative. Each set was at minimum of 45 sec
SA Landmine press 10x25,30,35,40 need to drop the 25 and go up to 45…If I hit all 10s I’ll keep bumping.
Band row 4x12 2 count hold 2 supinated , 2 pronated
Band low to high fly 3x10
Band rear felt fly 4x10 ( crushed my mini shoulders!)
Rev EZ curls 12x50,55,60 going to drop 50 and add 65 next time
Band Hammer Curl 2x20
Sorry I haven’t visited in a while. I read you’d made the appointment but have you met with the surgeon yet? Get that damn thing fixed. And I agree with ChickenLittle that you’re the bad ass of the forum.
CGBP Paused 10x190, 4x225, 2x235, 1x240,245,250,255 back offs 4x185, 3x185 with 5 count negative…need a spotter so I can dig a little deeper.
Seated Fat Bar Deadstop Press 5x135, 6x145, 5x150, 3x155, 2x160, 1x165, 170
Tri Kickouts 15x25s, 2x12x30’s
On CGBP going to add 5lbs to the 1st set and try to add reps to other sets. With Seated Press going to just try and add reps over time. The 170 is a lb short of BW…so pretty pleased with that.
I didn’t do Pull ups or rows as my back was fried( in a good way)from other stuff this week so I decided to give it the day off!
Og Complex 4x15x30sec rest
Squat, Seals, Air Punches, Bird dog Crunch, SL Glute bridge
Band pull parts 3x15
Landmine SA Press 10x30,35,40,45 hit 10s across the board so need to bump up 5lbs
Band rear felt fly 4x10
Lying Band pullover 4x10
standing Band row 4x10 ( 2 supinated, 2 pronated)
Ez Bar Curl 4x10x70 need to bump 5lbs
Db lateral 4x8x10s did these alternating with opposite arm holding db. in the top position…need to work at 9s starting next week
Band hammer curl 4x15
Saw surgeon yesterday…They will call today or by noon tomorrow with a date and time. thought it would be 3ish plus weeks from now. Went and had deep tissue massage afterwards hadn’t had one since Covid hit, pretty sore today but it was awesome, Our son and daughter gave my wife and I gift certificates to a very sheik spa…I don’t belong in sheik…they tend to be rude…no one offered me a complimentary Budweiser…what up with that?
Driveway is ice free so I’m going to try and hit some sandbag at lunch time.