Tmill Walk 13min
warm up tri- ext 3x15, lateral 3x15
Paused BP 2x5x200, 1x6x200, 1x215,225,235
Modified JM Press 3x8x85
Pendlay row 5x135,155,165, 1x4x175. lower back gassed from yesterday
Chins 6x5 last rep each set 10sec dead hang
Im going to stay with 3x5 on bench and when I make all the reps just bump up 5… provided my shoulder continues to feel fine.
Happy Fathers Day to all that are!
Incline Mill walk 35 min…
I had been fasting for 24 hours and didn’t feel like lifting… went and had bloodwork done so now its wait to see Dr. next week. All is well.
What is a Mill walk?
Hey Harry! - Its a treadmill when you forget to type the “T”…
Incline T Mill walk 18Min
Single arm Cable ext 3x2x40
Cable straight bar curl 3x15x80
Plate loaded preacher machine 3x8x37.5
Single arm cable press down 3x12xsomething
DB curls 3x10x30s
EZ Bar OH Ext 3x15x40
A little bit of a backoff week overall. Feeling a little less crispy…Looking forward to Saturday DL
Dawn ( well overcast ) Harbor walk around 39min…good for the soul
Foam roll, to lazy to row
Trap Bar DL 2x3x135, 2x3x225, 1x275, 1x315, 3x4x340 1x7x340
Plated loaded squat 6x4pps,5pps,6pps
Pullthroughs 12x110,120,130
Walking BW lunge 5x8side
legs are toasted
I can see why.
Crip- Definitely a tad sluggish this AM
Incline Mill walk 10 min
Paused BP 4x5x205, 1x215,225,235
Modified JM press 8x65,70,75,80,85
Chins 5x6 last rep each set dead hang
Too tired to do Pendlay Rows so I opted for the next best thing…I went home
Sometimes that’s the deal. Leave some in the bank, I always say.
Crip - Yeah buddy!!
yesterday
Cable laterals 4x12
Face pulls 4x 12
CGBP Paused 5x135,185, 3x295, 2x225, 1x230,235,240,
Tricep single pushdown 4x12
Cable curl 2xdie
Nothing today…to many work issues
T Mill incline 10 min
Trap Bar DL 3x4x345, 1x7x345 felt good …calm
Plate loaded squat mach 6x4pps,5pps. I called it my left groin got strained
Walking DB lunge 5x8sidexBW+Db20s
so since I had a little extra time from cutting squats short:
Paused CGBP. 3x135, 4x185, 1x205, 225, 235, 240, 245 it was smooth with a good pause…
Peace
Adequate.
Yes! the ultimate lifting honor!!
Yesterday
Row 9 min
Seated Deadstop OHP 125x6, 140x4, 150x2, 160x2, 170x1, 175x1,
Pendlay row 95x7, 135x5, 160x5, 170x5, 175x4,180x3
Incline machine plate load press ( Matrix) 90x15, 180x6, 200x6, 210x6, 215x5, 220x4
Chins 6x6 last rep each set dead hang 15sec
Followed this up with 6 hours of debauchery with family and friends , about 30 in my yard playing corn hole, badminton, swimming in the pool, filets and chicken on the grill, music, a little rain, you know you have good friends when your party ends and you have more beers left over than what the day started with!
Hope everyone has an awesome and safe 4th!
Sounds like a great time. We’re have our big do to tomorrow. Enjoy the fourth.
Harry - it was fun… we did it early so friends with family obligations today could stop in plus its been muggy, rainy here and supposed to be ugly today.
Rowing 8 min
Leg press 1pps x15, 2ppsx12, 2x2.5ppsx8. trying to find what my groin will tolerate at the moment… Tried hack, no go, tried incline leg press no go…so the press I used is more straight out in front of you.
45 degree back ext 4x10xbw+35
Walking lunge 7x8sidexBW
single Leg ext 4x12x50
Calf thingy 4sets
This was one of those check the box “I did something” days.
Incline T Mill walk 12 min
cable lateral 2x18
Standing SA landmine press 10x25,35,40
SA cable Row 3xx8x50
Seated machine BP 3x12x200,240,260
Supinated pulldowns 3x8x120
Nice fluff and buff workout…
Yesterday
45 min sunrise harbor walk
Today
Incline Mill walk 10 min
Trap Bar DL 5x135, 4x225, 3x275, 1x315,1x335, 2x4x350 - called it there I thought my groin was going to explode…so I need to back way the F down on leg work right now and let things heal up. a lotta leg extensions coming to a gym near you!
Paused BP 5x135, 5x175, 3x205, 2x225, 1x230,235,240
Walking lunge ( short stride) 4x8sidexbw+30’s
Pullthrough 10x120,140,150
Frustrating but it is what it is… time for a beer
Is this from the hernia? Did you ever have the surgery? I can’t remember.