12/14
overhead db extensions 3 x 10 / 22s/25s/30s
preacher cur 3 x 10 w/60
skullcrusher 3 x 10 w/70
cable curls 3 x 12 w/32s
machine laterl raises 3 x 10 w/55
snatch grip high pull 3 x 10 q/85
Saturday workouts include a lot of BS with strong friends
I miss my old gym crew from my old gym. The banter was one of the things I looked forward to. I really have not found that at the new place.
I’m starting to think, that in moderation, that’s about as important as working out.
12/16
Incline barbell press 2 x 10 w/135/155
db bench 2 x 10 w/65s/70s
cable fly 2 x 12 w/32s
db pullovers 2 x 12 w/30s
cable low row 2 x 10 w/65
db rows x 10 w/90s
face pulls 2 x a5 w/65/72
Those low rows and pullovers left me sore awhile. Really great workout though.
12/17
Belt squat 3 x 10 w/720/830/830
deadlift 3 x 8 w/225/275/295
leg curl 3 x 10 w/130
seated calf raise 3 x 15 w/140/160/180
cable crunches 3 x 15 w/67
machine low lat pulls 3 x 10 w/180/230/230
Low lat pull machine’s at auxilary gym. Stronger, bit more blue collar guys there than my main gym, Today a 40 something deadlifter and I were fighting over 45 plates, a first. He pulled 650 while I belt squatted. He said his best is 690 in competition; his rep work should let him surpass that weight. Stuff like that has me considering a 3rd workout day there, despite the hot water issue occasionally surfacing.
12/19
chin ups 2 x 10 w/25
wide grip lat pulldown 2 x 10 w/140/180
seated cable row 2 x 10 w/160/220
snatch grip hgh pull 2 x 10 w/85
machine incline press 2 x 10 w/140/160
db lateral raises 2 x 12 w/20s/25s
Good workout. Gym has a 200 lb sandbag that has not moved in about a week. I think it’[s calling my name. We’ll see.
A marine friend in gym today wore a Christmas shirt that read World’s Tallest Elf. He’s 6’5".
The sandbag will make you stronger and really work your lungs.
12/20
Hack squat 3 x 10 w/360
squat machkine 3 x 10 w/ 10/270/360
let press 3 x 10 w/470
leg press calf raise 3 x 20 w/540
cable crunches 3 x 15 w/62
12/21
overhead db tricep extensions 3 x 10 w/27s
preacher curl 3 x 10 w/70
skull crusher 3 x 10 w/80
cable curl 3 x 10 w/32s
machine lateral raise 3 x 10 w/55
Drone stories today at gym. Best one was of a friend of a friend with a horse farm in upstate NY. Yesterday she heard noises outside her barn so she opened the barn doors and discovered an suv sized drone moving about 30 feet overhead and away from her. It was flanked by Army heliocopters.
The whole thing is crazy. We’re clearly not being told what is going on.
12/23
Incline press machine 2 xs 10 w/90/140
dumbbell bench 2 c 10 w/35s
cable fly 2 x 10 w/27s
dumbbell pullover 2 c 15 w/30s
cable low rows 2 x 10 w/32s
dulmbbel rows 2 x 10 w/80
face pulls 2 x 15 w/62
Right shoulder hurt a lot today, weight choices suffered but I got the workout done.
12/24
belt squat 3 x 8 w/600
deadlifts 3 x 8 w/225
machine leg curl (standing) 3 x 8 w/100
seated calf raise 140/160/180 3 x 10
chins 2x 10 w/25
wide lat pulldown 2x10 w/175
seated cable row 2 x10 w/175/190
high incline machine press 2 x 10 w/90/110
dumbbell lateral raise 2 x 15 w/22s
Workout weights verify I shouldn’t have skipped dinner last night
Good progress on your chins.
12/27
hack squat 3 x 10 w/360
squat machine 3 x 10 w 270/360/410
leg press 3 x 10 w/470
calf raise 3x 20 w/560
ab work 3 x 15 w/72
1/6
incline dumbbell press 2x 10 w/30s/50s
flat db press 2 x 10 w/60s
cable fly 2 x 10 w/37s
dumbbell pullover 2 x 10 /30s
low row w/cables 2 x 10 w/42s
one arm db row 2 x 10 w/50/60
face pulls 2 x 10 w/72
Took last week off to get rid of nagging cold.
1/7
hack squat 3 x 10 w/240, 330, 330
deads 3 x 10 w/225/275/275
leg curls 3 x 10 w/110
seated calf reaises 3 x 10 w/90, 140,140
I considered deads w/315 but just coasted today. What I did felt light.
200 lb sandbag on gym floor still calling me…
1/9
wide grip (2 x 10) and neutral grip (1 x 10) pullups no weight added
wide grip lat pulldowns 2 x 10 w/ 190
seated cable rows 2 x 10 w/190/220
dumbbell srugs 2 x 12 w/95s
machine high incline press 2 x 10 w/225
dumbbell lateral raises 2 x 15 w/25s
Cold and hungry but good pump.
1/10
belt squat 3 x 10 w/770
squat machine 3 x 10 1/370, 2/460
lg press calf raise 3 x 30 w/560
low row machine 3 x 10 w/235
cable crunch 3 x 15 1/57 2/72
1/11
pullups 1 x 10, 2 x 10 w/25 (neutral grip)
overhead db extensions 3 x 10 w/30s
preacher curl 3 x 10 w/60/80/80
skull crusher 3 x 10 w/80
machine curls 3 x 10 w/32s
machine lateral raise 3 x 10 w/55
snatch grip high pull 3 x 8 w/80/100/100