9/27
seated ham curl 3 x 10 w/140
dumbbell deads 3 x 10 w/85s/95s/100s
leg press 3 x 10 w/510
leg press calf raise 3 x 20 w/630
machine ab work 3 x 12 w/70
Feel great now, but did this workout almost dead tired.
5 Likes
9/30
Didn’t post standard saturday workout.
Today
Incline press 2 x 12 w/75, 125
dumbbell press 2 x 12 w/50s,60s
close grip bench 2 x 12 w/135,155
cable fly 2 x 12 w/32s
wide grip pullups 2 x 12
chest supported rows 2 x 12 w/160
dumbbell lateral raise 2 x 12 w/20s
4 Likes
10/1
belt suat 3 x 10/720,770,770
lying leg curl 3 x 10 w/115
leg extensions 3 x 10 w/145
seated calf raise 3 x 12 w/140, 160,160
ab raises 3 x 12
Couldn’t break parallel on 770 belt squat. Probably my max amount.
4 Likes
Whatever. It’s still a lot of weight.
1 Like
10/3
wide grip pullups 2 x 10 (forgot to post 3 x 10 on Tuesday)
barbell row 2 x 10 w/225/275
t bar row 2 x 10 w/200/220
one arm machine row 2 x 10 w/160
reverse pec dec 2 x 12 w/70
pec dec 2 x 12w/115
cable lateral raise 2 x 12 w/15s
Feel really good these days. Besides trt creatine helps.
5 Likes
10/4
seated hamstring curls 3 x 10/175/190
Dumbbell deadlifts 3 x 10 w/80,90, 95s
leg press 3 x 10 w/515
leg presss calf raise 3 x 20 w/620
rope crunch 3 x 12 w/52
4 Likes
8/12
usual Saturday stuff, keep forgetting to keep the workout sheet for posting
today
Incline press 2 x 10 w/180
dumbbell press, flat 2 x 10 w/65s
close grip bench 2 x 10 w/135/185
cable fly 2 x 10 w/37s
pulldowns 2 x 12 w/80
machine rows 2 x 12 w/160
dumbbell lateral raise 2 x 15 w/17s/22s
5 Likes
10/8
hack squat 3 x 10 w/360/450/450 ( broke parallel most of time; 500 wouldn’t move.)
lying leg curl 3 x 10 w/115/130/130
leg extensions 3 x 10 w/205
seated calf raise 3 x 12 w/140/160
rope cable crunches 3 x 15 w/57
4 Likes
10/10
wide pullups 2 x 12
snatch grip barbell pulls 2 x 12 w/85
T bar row 2 x 10 w/180
one arm machine rows 2 x10 w/145/160
reverse pec dec 2 x 12 w/85
pec dec 2 x 15 w/130
cable lateral raise 2 x 15 w/16s
4 Likes
10/14
skipped workouts Friday and Saturday
today
Incline dumbbell press 2 x 10 w/50s
flat barbell press 2 x 10 w/155
close grip bench 2 x 10 w/175
cable fly 2 x 12 w/47s
wide grip pullups 2 x 8
dumbbell rows 2 x 12 w/75
face pulls 2 x 15 w/65
I think I’m going to like this new workout series.
4 Likes
You’re getting a lot of work in for sure.
10/15
Belt squat 3 x 8 w/720/750/750
deads 3 x 8 w/225/275/275
leg curl 3 x 10 w/130
seated calf raise 3 x 10 w/90/140/140
weighted crunches 3 x 15 w/50
Squats followed by deads made best !@#$ leg workout I’ve ever had. Deads weren’t heavy but they were effective, and no hamstring issues.
4 Likes
10/10
Pullups 2 x 10
barbell row 2 x 10 w/255/275
seated rows 2 x 10 w/220
dumbbell shrug 2 x 12 w/100s
dumbbell shoulder press 2 x 10 w/35s
dumbbell laterals 2 x 15 w/20s
Shoulder press really hurt today. Didn’t feel it rest of workout.
3 Likes
10/18
hack squat 3 x 8 w/330
leg press 3 x 10 w/500
single leg leg press 3 x 10 w/240
leg press calf raise 3 x 20 w/500
Single leg leg presses are demanding. I almost started with 330 but thought not so fast. They really added a lot to this leg workout.
3 Likes
10/19
dumbbell tricep extensions 3 x 10 w/40
preacher curl 3 x 10 w/70/80/80
skull crusher 3 x 10 w/80/90/90
cable curl 3 x 10 w/32s
machine lateral raise 3 x 10 w/80
snatch grip high pull 3 x 10 w/80/100/100
This was best workout week I think I’ve had in years.
4 Likes
Building big ol’ arms.
10/21
Incline dumbbell pess 2 x 10 w/40s
flat barbell press 2 x 10 w/155/185
close grip bench 2 x 10 w/135/175
cable fly 2 x 12 w/47s
wide grip pullups 2 x 8
dumbbell rows 2 x 12 w/70s
face pulls 2 x 15 w/65
Moderate to light weight, but intense. Sore presently.
4 Likes
10/22
belt squat 3 x 8 w/560/680/680
romanian deads 3 x 10 w/225/275/275
leg curl 3 x 110 w/115/130/130
seated calf raise 3 x 10 w/90/140/140
Deads after belt squats make quite a workout.
4 Likes
10/24
neutral grip pullups 2 x 10
barbell rows 2 x 10 w/225/245
seated cable rows 2 x 10 w/220
snatch grip high pulls 2 x 10 w/135
dumbbell press 2 x 10 w/40s
cable lateral raises 2 x 10 each side, 15s (right shoulder problems)
Quick workout, tired, not best weight choices.
Looking good in mirror. Actually, rather great. Got to resume weighted pullups.
4 Likes
10/25
hack squat 3 x 8 w’/240
leg press 3 x 10 w/410
leg press calf raise 3 x 12 w/410
cable crunches 3 x 20 w/75
skipped single leg press today because hip was hurting.
4 Likes