Forgot to post Saturday’s workout.
3/31
hammer press machine incline press 3 x 10 w/90
pec dec 3 x 12 w/110/130/;145
dumbbell pullover 3 x 12 w/70
wide grip lat pulldown 3 x 10 w/160
narrow grip pulldown 3 x 10 w/145
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4/1
kettlebell warmup with 40 swings w/I think 40lb kettlebell, then same with 60+ bell
weighted pullups 8,5 w/25 (first time other gym with higher bar and chin up grip really different/harder)
deadlifts 3 x 8 w/225/315/315
leg curls 3 x 8 each leg up toabout 60 each leg
seated calf raise 3 x 20 w/140/160/170
cable crunches 3 x 12 w/80/90/80
Still feel lats from yesterday’s close grip pulldowns. Today’s weighted pullups w/straight bar and chin up grip are keeping my arms pumped hour later.
4 Likes
4/3
chinups 3 x 10 bodyweight
dumbbell rows 3 x 10 w/90/100/100
flat db press 3 x 10 w/60s/70s/75s
cable fly 3 x 12 w/ 22/35/42
db lateral raise 3 x 10 w/20s
reverse pec dec 3 x 10 w/70
Shoulder acting up again. Slept on that side last evening.
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Shoulders are a son of a gun. I hope yours feels better fast.
Never thought of shoulders that way. Gym time helps reduce the pain, but still can’t overhead press much at all.
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4/4
Skipped belt squat machine today; 90 pound guy hogged it (and, he needed to)
standing leg curl machine 3 x 10 w/50s
leg press calf raise 3 x 20 w/720
cable crunches 3 x 15 w/65/85/95
People getting friendlier at my “strong/tattoo” gym. Some smart guys there. Friend from my other gym went one day but won’t change gyms because of the great guys at our mutual gym. I feel same way despite the superior equipment. I understand mutual gym changed hands and is getting a shipment of new (hopefully better/different) machines. Hopping for a pendulum squat machine, especially if they’re doubling the monthly dues for new members.
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I’m telling you; the pendulum squat is no joke. My daughter was telling me last night, she finally used it, and it took her down. And she’s super strong for her size.
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Shoulders have always been my strongest part. Even with the injuries and replacements they still are my strongest, relatively, muscle.
4/7
Forgot to post Saturday’s workout
today
kettlebell swings, about 80
3 x 10 neutral grip pullups, no weight
Incine hammer machine press 3 x 10 w/90
machine press 3 x 10 w/110
wide grip lat pulldown 3 x 10 w/110
single arm lat pulldown 3 x 10 w/70
reverse pec dec 3 x 12 w/70
Shoulder still a bother. Just pushing through it.
4 Likes
4/8
belt squat 3 x 10 w/650/740/740
deadlifts 3 x 8 w/225/315/345
single leg curl 3 x 10 w/50/65/65
seated calf raise 3 x 20 w/160/160/180
4 Likes
4/10
pullups 3 x 10 no weight
1 arm db rows 3 x 10 w/80
l arm machine rows 3 x 10 w/120
cable fly 3 x 12 w/33s
flat db press 3 x 10 w/55s
db pullover 3 x 12 w/55
Heard several 30 something guys’ problems in gym today. Glad for what I have.
5 Likes
4/11
single leg curl 3 x 10 w/50/60/60
squat machine 3 x 10 w/225/315/315
leg press calf raise 3 x 20 w/520
cable crunch 3 x 10 w/70/95/95
I was supposed to do a romanian deadlift on belt squat machine but I bombed it. Got to look that one up. I suppose it’s doable on some level.
4 Likes
4/14
Someday I’ll resume posting Saturday workouts. I’ll just write I did 4 arm exercises and talked too much.
today
walked about a mile
60 kettlebell swings, various arms
3 x 10 neutral grip pullups, unweighted
Incline db press 3 x 10 w/30s
flat machine press 3 x 12 w/100
narrow grip latpulldown 3 x 12 w/140
single arm lat pulldown 3 x 12 w/55/70/70
reverse pec dec 3 x 12 w/70
A/C went out Saturday night. Last night’s temp barely below 70 but I slept through most of it.
4 Likes
4/17
Hmm, I worked out on the 15th and didn’t post. Guess I’m slipping a bit…
today
pullups 3 x 10 w/almost wide grip
1 arm db rows 3 x 10 s/70/90/100
1 arm machine row 3 x 10 w/145/145/175
cable fly 3 x 10 w/32s/37s/42s
flat db press 3 x 10 w/55s/60s/60s
db pullovers 3 x 10 w/37
4 Likes
4/21
incnine db press 3 x 10 w/35s/50s
flatr machine press 3 x 10 w/100/115
wide grip lat pulldown 3 x 10 w/145/160
single arm lat pulldown 3 x 10 w/70/95
reverse pec dec 3 x 10 w/70
Did usual kettlebell swings and 3 x 10 pullups warmup.
3 Likes
4/22
BELT SQUAT 3 X 10 w/430
Single leg press 3 x 10 w/210/260
leg extension 3 x 10 w/140
seated single leg curl 3 x 10 w/25/50/60
seated calf raise 3 x 15 w/180
Did my first interdiction yesterday. I understand it’s like a death w/o a headstone.
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