11/19
hack squats 3 x 10 w/270
deads 3 x 10 w/135
lying hamstring curls 3 x 10 w/130
seated calf raises 3 x 10 w/90/140/140
cable crunch 3 x 15 w/67
Not one of my better days in gym.
2 Likes
11/21
neutral grip pullups 2 x 10 w/25
barbell rows 2 x 10 w/245
seated cable row 2 x 10 w/220
dumbbell shrugs 2 x 10 w/95s/100s
dulmbbell shoulder press 2 x 10 w/45s/55s
dumbbell lateral raises 2 x 10 w/22s
Good workout. Felt great.
5 Likes
I love those days.
11/22
hack squat 3 x 10 w/320
standing leg press (machine replicates regular squat experience)
3 x 10 w/420
leg press calf raise 3 x 20 w/510
cable crunch 3 x 15 w/72/72/80
Workout listed single leg leg press but last time I did that I felt the need for hip replacement, so skipped it. This was 2nd workout this week at belf squat gym and I think I’ll start going there 2 days/week. They have a low row lat machine that I really like so I did 3 x 10 w/180. Better than shrugging. Some other great machines too.
4 Likes
11/25
Bombed Saturday’s workout but had some great gym conversations
today
Incline dumbbell press 2 x 10 w/35s/55s
bench 2 x 10 w/135/155
close grip bench 2 x 10 w/155
cable fly 2 x 10 w/35s
wide grip pullups 2 x 8
dumbbell rows 2 x 10 w/85s
face pulls 2 xs 15 w/62
I have trouble with weighted wide grip pullups, so I use weight with neutral grip ones.
4 Likes
I was thinking today about pullups. I think they really make a difference. Since I have been doing them, I have noticed my back appears to be a little fuller.
A guy at the gym can crank them out all day long. I found out he did four years in prison. I’m guessing that’s how he got so good at them.
1 Like
What’s that con’s arms like?
My pricey leather jacket fit comfortably in 2023 and is now almost impossible to get my shoulders into.
1 Like
He’s a pretty stocky guy. Despite me 32 years in law enforcement, he’s still one of few guys who I trust to spot me on bench day. He’s a pretty good guy. I’m wishing I had been working on pullups all along.
1 Like
The one at my gym has incredible forearms. I’m jealous until I remember how he got them.
1 Like
For sure not a way to build muscle.
12/2
Incline dumbbell pess 2 x 10 w/35s/45s
bench 2 x 10 w/135/155
close grip bench 2 x 10 w/155
cable fly 2 x 15 w/30s
wide grip pullups 2 x 10
dumbbell row 2 x 10 w/70
face pulls 2 x 15 w/65
Just went through the motions today.
4 Likes
12/3
belt squat 3 x 10 w/685
deads 3 x 8 w/225
lying leg curls 3 x 10 w/115
seated calf raise 3 x 10 w/140
cable crunches 3 x 15 w/67
mid lat machine rows 3 x 10 w/210
I think that lat machine produces better results than shrugs. It’s in my other gym so I can only use it on leg days.
4 Likes
12/5
neutral grip pullups 2 x 10 w/25
dumbbell rows 2 x 10 w/75s
seated cable rows 2 x 10 w/160/210
dumbbell shrugs 2 x 12 w/100s
dumbbell shoulder press 2 x 10 w/50s/55s
db lateral raises 2 x 15 w/25s/27s
3 Likes
12/6
hack squat 3 x 10 w/410
machine squats 3 x 10 w/225/315/405
leg press calf raise 3 x 20 w/620
cable crunch 3 x 15 w/62/62/95
machine low lat pulls 3 x 10 w/200
neutral grip pullups 2 x 10 no weight today
Workout felt pretty good for a cold morning. Guy dressing next to me in locker room said someone got into his unlocked gym locker in New Orleans and sole his truck keys… and his truck. Said he trusts guys in this gym. Got to get a lock anyway.
3 Likes
That is terrible. You can’t trust anyone, however.
12/9
Incline dumbbell pess 2 x 10 w/35s/50s
bench 2 x 8 w/155
close grup bench 2 x 8 w/155
cable fly 2 x 12 w/62s
pullups 2 x 6 w/25
dumbbel row 2 x 10 w/85
face pulls 2 x 15 w/65
4 Likes
12/10
belt squats 3 x 10 w/730
deads 3 x 8 w/135/225/275
lying leg curl 2 x 10 w/15/130, 1 x 8 w/140
seated calf raise 3 x 12 w/140/160/180
machine low lat pulls 3 x 10 w/180
Waiting on new workout. This one’s getting old.
3 Likes
12/12
pullups 2 x 10 (no weight, shoulder trouble)
wide grip lat pull downs 2 x 12 w/140
seated cable pulls 2 x 10 w/160
shrugs 2 x 10 w/100s
seated dumbbell press 2 x 10 w/35s
lateral raises 2 x 12 w/22s
First time I’ve had ice on widnshield in about 7 years. (no garage at apt)
3 Likes
Ice in your neck of the woods?
Ice yesterday, rain today. Warmer
2/13
hack squat 3 x 10 w/360
squat machine (like reguarl squat) 3 x 10 w/230/32/410
low lat machine pulls 3 x 10 w/180
high lat pull machine 3 x 10 w/90
cable crunch 3 x 12 w/52/65
New workout. I have to add the lat pull machines out of sequence since they’re at my alternate gym. I’m slowly working toward 5 days weekly over there since their equipment is clearly superior. Also that’s where the beasts workout. My regular gym is just friendlier.
2 Likes