Holy crap! What was that? I want surgery now. That was a crazy workout.
Crip- hahaha…I think you’re doing just fine without it !! Appreciate you
tMill 10 min
45 degree back ext 40 reps total
Trap Bar DL 2x6x315, 10x315
Bottoms up Hack squat 3x8x100
Plate loaded Squat Machine 3x7x5pps
DB RDL 12x65s, 10x70s, 8x75s
EZ rev curl 2x12x50
beat up…walked out forgetting to do 30min cardio…
will add a rep to trap bar and Plate loaded squats next week.
3 Likes
Tmill 10min
chest supported row 2x20
Pendlay Rows 2x8x145, 1x10x145, 3x165, 3x175
OHP 8x105,110,115, 6x120
Chins 3x7
Wide neutral grip chins 2x5
Hammer strength press machine 8x165,185 6x195
Pendlays’ I’ll add 5lbs and go back to 6s. OHP I’ll stay there until I get the 8 at 120.
Overall feeling pretty good.
Gym was packed so I had to improvise a couple of things…
3 Likes
tmill 30 min
Single leg ext 3x20
Walking Lunge 2x8sidexbw , 4x8sidexbw+30s
Pullthroughs 4x12x110
Standing calf raise 3x12
Seated Hammie curl 3x15
Machine lateral 3x20
decent day… for some reason I like this workout… although my knees were super cranky for a bit.
1 Like
elliptical 20 min
Meadows row 2x20side
Rope pulldown 3x12x60
Cable curl 3x24x50
Supinated pulldown 3x12x80
Db curl 3xfailure
Cable hammer curl 4x12
Rev curl cable 3x10
1 Like
Low energy day but I got through it.
Row 6min
Cable fly 12
Plate raise 15
Row 5min
Cable fly 12
Plate raise 15
Row 4min
Cable fly 12
Plate raise 12
Row 3 min
Cable lateral 11
Cable rear delt 12
Row 2 min
Cable lateral 11
Cable rear delt 12
Row 1min
Cable lateral 11
Cable rear delt 12
Row 2min
Landmine squeeze press 20
Row 3min
Landmine squeeze press 15
After this weekend I am going to deload. Don’t want to but my knees are feeling crispy and so are my shoulders.
4 Likes
Incline Tmill 30min
Mobility/stretch/foam roll 15 min
normally don’t go to the gym on Friday but I wanted to move around and if I do it at home the dogs think its play time…
2 Likes
Crash and burn
till 10 min
Sumo DL 10x1x325
Zercher Squat 5x135,155,175,185
DB RDL 2x8x60, 1x8x65
Paused BP worked up to a single at 225
NO desire, no umph definitely in need of a deload after tomorrow.
Tmill 10 min
T bar row 2x20
Landmine press 2x25
Pendlay row 2x6x150, 10x150, 5x160,5x170
OHP 8x105,110,115,120. 1x130,135,140,145,150
Wide grip neutral chins 5,6,6,6,5
Low incline DB press 10x60,65 8x70
EZ Rev curl 12x50, 10x60
It was the last day before reload so I ventured slightly off the reservation and added a few extra sets on Pendlay and OHP… Definitely deloading this week… That was decent block coming out of recovery so I think it would be smart to give back a little and then run further up the hill next block.
1 Like
Tmill 45 min
CGBP Paused worked up to a double at 225
Some tricep ext Icarian machine 3 or 4 sets
Reload underway
1 Like
Elliptical 32 min
Single arm pulldown 20,15,15
BB curl 3x12x50
Rope hammer curl 3x15
Tricep ext 3x12
added 10 min to the elliptical since its a reload might as well do some heart health to fill the time
1 Like
Row 6min
Low to High Cable fly 12
Plate raise 12
Row 5min
Low to High Cable fly 12
Plate raise 12
Row 4min
Cable fly 12
Plate raise 12
Row 3 min
Cable lateral 12
Cable rear delt 10
Row 2 min
Cable lateral 12
Cable rear delt 10
Row 1min
Cable lateral 10
Cable rear delt 10
Row 2min
Dips 10
Row 3min
Dips 10
Row 4 min
Dips 10
Did the 30 min ! I actually don’t mind this workout and its probably the healthiest one I do all week.
3 Likes
Reading this list after my workout tires me even further. Jeez.
Wow. That’s a day right there.
Crip- it actually felt good…tired but good
Incline Tmill 30 min
Zercher 5x135,165,185, 3x205 last rep each set paused
Paused CGBP worked up to 3x1x245
Plate squat Machine 5x3pps,4pps,5pps, 2x6pps. last 2 reps each set paused…
semi reload… no DL
1 Like
Bike 10min. peak speed 22.9 heart rate 134 at the end ( according to the bike)
Pendlay row worked up to 2x4x185
OHP 2x115,135,145. 1x150,155,160, 165
Wide neutral chins 5x5 10 count pause on last rep of each set
couple sets of supinated pulldowns…
end of Reload… Happy with the 165 on OHP considering I did CGBP yesterday…I think 170 would be about it…so plenty of room to improve next block
1 Like
Incline till 30 min
Single leg press 3x20
Belt squat 12x135, 10x225, 8x275
Machine Hip thruster 3x10x135
Standing calf raise 3x12x150
seated hammie 3x15
Machine laterals 20,20,15
Haven’t done hip thrusters in ages and man my glutes were on fire
3 Likes
Row 6min
Single arm lat pulldown 12
BB curl 12
Row 5min
Single arm lat pulldown 12
BB curl 12
Row 4min
Single arm lat pulldown 12
BB curl 12
Row 3 min
Cable low to high row 12
Cable curl 12
Row 2 min
Cable low to high row 12
Cable curl 12
Row 1min
Cable low to high row 12
Cable curl 12
Row 2min
Rope pulldown 12
Cable rev curl 12
Row 3min
Rope pulldown 12
Cable rev curl 12
Row 4 min
Rope pulldown 12
Cable rev curl 12
30 min rowing and about 22-24min of lifting… good start to the day
2 Likes
Superman in action. Still tiring to read all these.