5/20
machine squats 3 x 10 w/315/405/405 (belt for belt squat wss nowhere to be found)
abdkuctor machine 3 x 10 w/130/175/175
leg extension 3 x 15 w/145
seated leg curl 3 x 10 w/140
seated calf raise 3 x 20 w/140/160/160
Starting to see several guys using the abductor machine. No girls on it.
I’ve never done a machine squat but a pair of 405s sounds really good,
Machine squat replicates a bar squat but for the weight remaining below the knee so no weight on spine. It’s about the next best thing after a belt squat machine, but nowhere near as great as a pendulium squat machine.
5/22
New workout starts today really differenct so far
wide grip pullup 1 x 8, 1 x 12
single arm latpulldown 1 x 10 w/35, 1 x 15 w/35
close grip seated cable row 3 x 15 w/160 (in my “strong gym” I discovered that 100 on the weight stack means l00 per hand; I mistakenly started w/200)
cable curl 3 x 10 w/35
seated db curl 3 x 10 w/25s
Skipped pec dec after waiting 10 minutes to use it. This workout is different
but feels really good.
5/23
close grip bench 1 x 8 , 1 x 12, @135
high incline barbell press 2x 10 w/70/90
pec dec 2 x 10 w/130/160
chest supported incone lateral raises 3 x 15 w/20s
single arm tricp pressdown 3 x 10 w/35
overhead tricep extensions 3 x 10 w/57
I actually like this different workout. Shoulder still bothers me but seems to be bearable.
5/27
wide grip pullups 2 x 10
single arm lat pulldown 2 x 10 w/90 each arm
close grip seated cable row 3 x 15 w/ 160/180180
cable curl 3 x 10 w/50
seated db curl 3 x 10 w/22s
reverse pec dec 3 x 10 w/70
I had a really good pump when I took of my tank top in dressing room. The 3 days I’ve done this workout have been terrifiic. Not heavy weight.
5/28
kettlebell swings warm up
leg curl 3 x 10 w/160
leg press 2 x 10 w/390, 48
belt squat 3 x 10 w/600
cable crunch 3 x 12 w/75/85/95
seated calf raise 3 x 10 w/110/140/140
You’re still moving some big belt squats.
belt squat 3 x 10 w/600. Wow!
You know these aren’t heavy with a belt squat.
If you try one, that weight won’t impress you. It’s really easy to do on a belt squat machine.
5/30
close grip bench 2 x 10 w/135/155
Incline barbell press 2 x 10 w/135
pec dec 2 x 1 w/115/145
chest supported lateral raise 3 x 10 w/22s/27s
single arm tricep pressdown 3 x 10 w/35
overhead tricpe extension cable 3 x 12 w/50/57
5/31
machine chest supported rows 3 x 10 w/130
dumbbell deads 3 x 10 w/ 80s
db shrug 3 x 12 w/85s
rope pullovers 3 x 12 w/50
hammer curls 3 x 8 w/30s
6/2
kettlebell swings 4 x 20
incine barbell press 10 @95; 10 @ 135
machine press 8 @ 135; 10 @ 165
decline press 10 @155/175
v bar cable pressdown 3 x 10 w/60
ez bar skull crusher 3 x 10 w/60
I’ve started using a protein/banana/peanut butter shake before gym when previously I went fasted. I read that pregym concuction would cause gains to skyrocket. After 4 weeks, it seems to be the case.
Interesting. I normally fast before morning workouts. I then will have a protein shake after.
I’ve previously fasted before morning workouts for many years too so this is quite a change for me.
6/3
pullups 10, 10
single arm lat pulldown 10 w/55 , 15 w/65
seated cable row close grip 3 x 20 w/160/200/200
cable curl 3 x 10 w/60
seated db curl 3 x 10 w/25s
pec dec 3 x 10 w/130/160/160
Cable rows were really taxing.
I usually don’t eat breakfast, except coffee, and occasional trip to Waffle House and maybe a Sunday breakfast. Might have to try your shake. Sounds like it taste good.
I seem to have a bit more energy in the workout as well. Not getting as hungry either.
6/9
worked out Friday and Saturday but forgot to post. Oh well…
today
Incline press 2 x 10 w/135/155
bench press 2 x 10 w/135/155
high incline press machine 2 x 10 w/135/155
cable pressdown 3 x 10 w/57/72/72
skull crusher 3 x 10 w/60
Kinda feel like concrete at moment. I like this different workout.