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.