Jan 1, 2022
First day back after 3 year lay off due to life…
Seated cable row - 12@40lbs, 12@80lbs, 10@90lbs, 9@110lbs
Lat cable pulldown - 10@80lbs, 9@90lbs, 9@90lbs, 9@90lbs
Dumbell rows - 10@30lbs, 10@40lbs, 10@45lbs, 10@45lbs
E-Z bar curl - 12@30lbs, 10@40lbs, 10@45lbs, 10@45lbs
Hammer curl - 8@20lbs, 11@25lbs, 10@20lbs, 15@15lbs
Incline alt DB curl - 6@15lbs, 12@10lbs, 12@10lbs
Just trying to get muscles moving ect. It will look haphazard for a few workouts untill I start to get back into my rhythm.
3 Likes
Jan 2, 2022
Rope pulldowns - 10@50lbs, 7@70lbs, 8@60lbs, 8@50lbs
Tricep straight bar pushdowns- 10@40lbs, 10@70lbs, 10@70lbs, 6@80lbs
Seated overhead ext - 12@20lbs, 12@30lbs, 8@40lbs
Incline dumbbell fly - 8@20lbs, 8@25lbs, 8@30lbs, 8@35lbs
Flat bench - 7@135lbs, 4@135lbs, 8@95lbs
Man I hate starting over…
2 Likes
Jan 6,2022
Seated leg ext - 10@50lbs, 10@60lbs, 10@80lbs, 10@80lbs
Seated leg curl - 12@40lbs, 12@65lbs, 12@90lbs, 8@110lbs
Calf raise(standing) - 12@70lbs, 12@90lbs, 10@90lbs, 10@75lbs, 8@45lbs
Calf raise(seated) - 10@50lbs, 12@70lbs, 12@70lbs
Armpit rows - 10@17.5lbs, 12@20lbs, 12@25lbs
Front raises - 12@10lbs, 12@17.5lbs, 10@17.5lbs
Was an okay morning…
2 Likes
Jan 7, 2022
Seated cable rows - 10@50, 10@90, 10@110, 10@120
Lat cable pulldown - 11@50, 10@90, 8@110, 8@110
Dumbbell rows - 10@40, 10@59, 10@60, 10@65
E-Z bar curl - 8@20, 10@30, 10@40, 10@40
Hammer curl - 8@20, 8@20, 5@25, 7@20
Preacher curl(curl bar) - 10@25, 10@45, 6@55, 6@50, 6@45
Standing calfbraise - 12@70, 12@70, 12@80, 12@30
Last calf raise set was light, did slow for a good stretch.
1 Like
Jan 8, 2022
Rope pulldowns- 8@30, 10@50, 7@70, 5@70
Straight bar pulldown - 8@40, 8@70, 8@80, 9@80
Seated overhead ext - 12@25, 8@40, 6@50, 7@50
Incline fly - 8@25, 8@30, 8@35, 6@40
Epic chest machine 10@50, 10@80, 8@100, 6@120
Trying chest machines for awhile, never really used them before.
1 Like
Jan 9, 2022
Leg curl - 12@90, 8@110, 7@120, 8@110
Seated leg ext - 10@90, 10@115, 9@130, 9@130
Seated calf raise - 10@90, 10@110, 10@120, 10@120
Standing calf raise - 15@60, 12@80, 11@90, 10@90
Armpit row - 12@20, 12@30, 12@40, 12@45
DB side raises - 10@12.5, 7@15, 7@15
DB front raise - 10@12.5, 7@20, 7@20
Seated lateral raise - 10@50, 10@50, 10@70, 10@80
Still trying to get a groove going, it’ll happen…I hope…
1 Like
Jan 11, 2022
Seated cable row - 10@70, 10@100, 10@120, 10@130
Lat cable pulldown - 10@70, 10@100, 8@100, 8@110
Dumbbell rows - 8@30, 10@50, 10@60, 10@65, 10@70
E-Z bar curl - 10@30, 10@50, 7@60
Cybex preacher curl machine - 8@30, 6@50, 10@40, 10@45
Calf raise(standing) - 15@90, 12@70, 10@70, 10@70, 15@50
Another down…
1 Like
Jan 12, 2022
Straight bar pushdowns - 10@40, 10@70, 7@90, 6@100, 6@110
Rope pulldown - 10@40, 10@40, 8@45, 8@45
DB kickback - 10@15, 10@15, 8@17.5, 8@20
Cybex fly machine - 11@30, 10@70, 10@85, 10@ 100
Nautilus incline press - 9@60, 8@90, 8@100, 7@110
Epic chest machine - 10@80, 10@100, 8@120, 6@120
I like some of the chest machines, I can get a good ROM.
Rope pulldowns I make sure I come to the side of the hips.
1 Like
Jan 19, 2022
Concentration curls - 10@20, 8@25, 8@25, 7@25
Single arm DB preacher - 8@20, 10@25, 8@25, 6@25
E-Z bar curl - 8@30, 10@40, 8@40, 8@50
Standing cable bicep curl - 8@20, 8@20, 8@20
Lat pulldown - 9@70, 8@100, 7@110
Cable row - 10@80, 9@110, 7@130, 8@120
Close grip pulldown - 8@50, 10@70, 8@90
Felt like decent workout, not stellar, but good.
1 Like
Jan 20, 2022
Straight bar pushdown - 10@45, 10@70, 10@90, 8@100
Rope pulldown - 10@40, 9@45, 8@45, 8@45
DB kickback - 8@15, 8@20, 8@25
One arm pull down - 8@10, 9@15, 8@20, 8@20
Nautilus incline press - 9@90, 10@110, 8@110, 8@110
DB incline fly - 8@20, 8@20, 8@20, 8@20
Nautilus overhead press - 8@50, 8@50, 8@50, 8@50
Good one today.
Left shoulder still sore.
1 Like
Jan 21, 2022
Seated leg ext - 10@100, 10@105, 10@110, 10@110
Seated leg curl - 10@100, 10@120, 9@120, 8@120
Seated calf raise - 14@110, 14@110, 12@100, 11@100
Lateral raise - 9@10, 8@10, 8@15, 9@15
Front raise - 8@20, 8@20, 8@20, 8@20
Shoulder shrugs - 8@105, 12@135, 10@135, 12@135
Still going easy on shoulder.
1 Like
Jan 25. 2022
Concentration curls - 8@17.5, 8@20, 10@20, 7@25
DB preacher curl - 8@20, 8@25, 6@30, 6@30
Hammer curl - 8@25, 8@25, 8@30, 6@30
Cybex preacher curl - 8@35, 8@50, 8@60, 7@60
Lat pulldown - 8@80, 8@110, 8@120, 6@120
Cable row - 8@90, 9@110, 8@130, 8@135
Close grip pulldown - 8@50, 8@90, 8@90
Calf raise(standing)
Had a few days off, sick as shit.
I hold the last rep on calves as long as I can.
1 Like
Jan 26, 2022
Straight bar pushdown - 10@60, 7@100, 7@100, 9@90
Rope pulldown - 10@40, 7@45, 7@45, 8@45
Tricep one arm pull down - 10@15, 10@20, 5@30, 7@25
DB kickback - 10@20, 10@20, 8@25, 8@25
Epic fly machine - 8@60, 8@90, 8@100
Nautilus incline press - 10@90, 8@120, 8@120, 8@125
Nautilus overhead press - 8@50, 8@70, 7@90, 6@100
Calf raise(standing) 13@110, 13@110, 13@110, 13@110
Decent lift today.
1 Like
Jan 27, 2022
Seated leg curls - 10@90lbs, 8@120lbs, 8@125lbs, 8@125lbs
Seated leg ext - 10@90, 8@130, 9@130, 9@130
Seated calf raise - 14@110, 10@90, 13@90, 12@90
Lateral DB raise - 10@15, 10@20, 8@20, 8@20
Front raise - 8@15, 8@15, 8@20, 8@20
Cybex delt machine - 10@50, 8@90, 8@90
Leg press - 10@90, 10@180, 10@270, 10@300, 10@300
Standing calf raise - 13@130, 11@130, 12@120
Not bad today.
Left shoulder still a little tender…being careful but still pushing.
1 Like
Jan 29, 2022
DB preacher curl - 8@20, 5@30, 6@25, 5@25
Concentration curl - 6@20, 6@20, 6@20
Cybex eagle arm machine - 8@40, 8@60, 8@65, 8@65
Lat pulldown - 8@85, 7@115, 7@120, 7@120
Seated cable row - 10@95, 8@120, 8@135, 8@140
DB row - 9@50, 8@70, 8@75, 8@75
Getting groove back finally!
1 Like
Jan 30, 2022
Bent bar pushdown - 10@60lbs, 10@100lbs, 9@110lbs, 8@110lbs
Rope pulldown - 8@45, 8@50, 8@60, 8@60
DB kickback - 8@20, 8@20, 8@25, 8@30
One arm pulldown - 8@15, 8@25, 6@30
Nautilus incline press- 9@90, 6@120, 5@130, 6@120
Epic fly machine - 9@90, 10@100, 10@110, 8@120
Nautilus overhead press - 9@50, 8@110, 7@115, 6@115
Starting to get a little happy. My poundage is starting to go up finally, not where I was, but grinding it to get there.
Nautilus incline press -
1 Like
Jan 31, 2022
Leg press - 10@180lbs, 10@270lbs, 10@360lbs, 8@405lbs
Seated calf raise - 19@90, 13@110, 15@115, 10@115
Standing calf raise - 15@120, 15@140, 15@140, 12@140
DB lateral raise - 10@17.5, 10@17.5, 8@20, 8@20
Front raise - 8@20, 8@25, 8@25, 8@25
Cybex delt machine - 10@95, 10@95, 10@60, 10@95
Good day, still milking the shoulder issue…
1 Like
Feb 1, 2022
DB preacher curl - 8@20, 6@30, 7@25, 6@25
Concentration curl - 7@20, 7@25, 5@25, 5@25
Cybex bicep machine - 8@40, 8@60, 7@65, 6@65
Lat pulldown - 8@85, 8@120, 7@125, 7@125
Seated cable row - 10@95, 9@135, 8@145, 9@150
DB row - 10@60, 8@75, 8@80, 8@80
Kept streaching biceps on curls to get full ROM, hoping it will pay off in having a larger bicipital head down the road. Good day…
1 Like
Feb 2, 2022
Bent bar pushdown - 10@80, 6@110, 6@115, 10@100, 6@100
Rope pulldown - 8@40, 5@60, 5@55, 8@50
Single arm pulldown - 10@20, 6@30, 5@25, 6@20
Nautilus incline press - 8@90, 8@110, 4@130, 5@120
Nautilus overhead press - 10@90, 8@115, 8@140, 7@145
Epic fly machine - 10@90, 8@120, 7@130, 6@130
1 Like