6/10
wide grip pullups 2 x 10
lat pulldown 1 x 10, 20 w/70/55
seated cable rows 3 x 20 w/`140/180/200
cable curl 3 x 10 w/30/50/50
seated db curl 3 x 10 w/17s
reverse pec dec 3 x 10 w/70
cross cable extansions 3 x 10 w/7.5
Another good workout. I like this new routine. One set sorta warmup, then second set max reps.
6/11
hamstring curls 3 x 10 w/175
leg press 2 x 10 w/500
belt squat 3 x 10 w/600
decline crunch 3 x 10 w/95
seated calf raise 3 x 10 w/140/160/160
I also did 2 sets of belt squat deadlifts, 4 @ 140, 8 @ 230. Powerlifter showed me how to do them and I like them. They are deficit deads.
6/13
bench press 2 x 10 w/140,160
incline press machine 2 x 10 w/140, 160
cross cable pulls for delts 3 x 12 w/15
chest supported db laterals 3 x 12 w/20s
single arm tricep pressdown 3 x 10 w/35
cable overhead extension 3 x 12 w/57
Gotta work those belt squat deads in somehow. Online coach said do them Saturdays but that’s when I go to the other gym.
6/16
Incline barbell press 6 @ 115, 10 @135
machine bench press same as above
Incline smith machine press 6@50, 10@135
v bar cble pressdown 3 x 10 w/60/70/80
skull crusher 3 x 10 w/70
6/17
wide grip pullups 8, 10
one arm lat pulldown 10 @125, 15 @135
close grip seated cable rows 3 x 15 w/180/200/200
cable curl 3 x 10 w/65
seated db curl 3 x 10 w/20s/22s/25s
cross cable pulls for delts 3 x 10 w/12/15/15
Good workout. Experimented with deadlifting on belt squat machine.
How did it work?
These are not as easy as belt squats, I think they’re deficit deadlifts, so use less weight. The really strong powerlifter who showed me stops with 3 plates per side. I liked 1 plate per side.
Don’t use the squat belt, just use only the chain between that and the machine. Attach chain to a preferably short, straight bar and then to the machine, having about 5 inches or less of chain between the two. Start a deadlift (which automatically disengages machine’s brake) and let bar down as far as it will go. Then do regular deadlifts.
Feet will be higher than the weight plates at beginning of the lift.
6/18
seated hamstring curl 3 x 10 w/190
leg press 10 @ 240, 15 @ 360
belt squat 3 x 1h w/610
decline crunch 3 x 10 w/50/95/95
seated calf raise 3 x 10 w/140/160/180
I watched a group of software developer guys do tire flips yesterday. They stacked 2 big tires and then pushed that stack, one guy sat atop that on one push. One of the guys said this morning that he’s still sore from that, and he’s in good shape. They did all that after squats. They could sell tickets to that event.
6/20
close grip bench 10@135, 12 @ 155
incline press 2 x 10 w/135/155
pec dec 2 x 10 @145/160
delt cross cable pulls 3 x 10 w/15/15/17.5
chest supported lateral raise 3 x 12 w/20s/22s/27s
machine dips 3 x 10 w/235
overhead tricep cable extensions 3 x 10 w/57
I’ve noticed that I feel pumped/stronger after each of last two weeks’ workouts. I think that’s from the preworkout small breakfast shake every morning.
6/23
Skipped Saturday I swear my arms have grown from the rest
today
Incline press 2 x 10 w/135/155
Bench press 10 @135, 10 @155
machine high incline press 2 x 10 @ 110
v bar cable press down 3 x 10 w/42
ez bar skull crusher 3 x 20 w/70
machine dips 3 x 10 w/250
A new trainer parked his harley wannna be Honda bike just outside the gym’s main door. A 6’5" strong Marine,and a good guy, told him that was not allowed at the gym door, trainer got beligerent, and they almost came to blows over it. Somebody called the police and 3 cop cars showed up. Nobody was removed by police but I told the Marine I’d represent him for free if he needs a lawyer. Management had trainer move the bike.
My money is on the Marine.
Waiting to hear back on the event’s legal implications, if any. A hollering match without physical confrontation is not a crime around here. And I was told they were about evenly matched.
6/24
wide grip pullups 2 @8, 12
single arm lat pulldown 10 w/55
close grip seated cable row 3 x `15 w/180/200/200
cable curl 3 x 10 w/50
seated db curls 3 x 10 w/22s/25s/25s
cable crossovers 3 x 10 w/17.5
Like, a gym employee? Or just someone who trains?
gym authorized personal trainer. A wannabe tough guy I think.
Weird way to start the new job, to get into a pissing match with a member/customer/potential client.
Onto my “ass” list he goes!
I agree
6/24
seated hamstring curl 3 x 10 w175
leg press 2 x 10 w/460/540
belt squat 3 x 10 w/460/550/640
hanging knee raises 3 x 10
decline crunch 3 x 10 w/85
dips 3 x 10 w/190/230/250
6/27
close grip bench 2 x 10 w/135/155
incine press same
cable crossovers 2 x 10 w/17/22
chest supported incline db lateral raise 3 x 10 w/20s/22s/25s
tricep pressdown single arm 3 x 12 w/30
cable tricep extensions 3 x 10 w/57
I can feel my rear delts after those crossovers
6/30
inclline press 8 @ 80, 12 @ 135
bench 8 @ 85, 12 @ 175
hammer strength incline press 8 @ 90, 12 @ 110
v bar cable pessdown 3 x 10 w/65
ezbar skull crusher 3 x 10 w/70