6/1
wide grip pullups 8,12
single arm machine lat pulldown 10, 15 @55, 70
close grip seated cable row 3 x 20 w/160
cable curl 3 x 10 w/57/65/65
seated db curls 3 x 10 w/20s/25s/30s
cross cable pulls for rear delts 3 x 10 w/15
Watched a guy today do 4 rep 800 lb deadlifts in gym. I now use the “strong” gym 4 days/week. Erratic hot showers and twice the travel distance but I’ve grown to really like that place. People are friendlier since I show up consistently at 4:15 am.
7/2
hamstring curls 3 x 10 w/145/175/175
leg press machine 8 w/470, 10/470
belt squat 3 x 10 w/610
decline crunch 3 x 10 w/100
seated calf raise 3 x 12 w/140/160/180
machine dips 3 x 10 w/180/200/200
All this after a 3.5 hr deposition yesterday afternoon that wore me out too much to eat dinner. Other attorney started questioning my client beginning with birth. Trials are much more fun.
7/7
Back at it.
Incline barbell press 3 x 12 w/85/135/175
bench 3 x 10 w/135/150/185
Smith machine press 3 x 6 w/75/115/135
pec dec 3 x 10 w/130/145/175
v bar cable pressdown 3 x 10 w/57
machine dps 3 x 15 /180
Gym felt better after layoff.
7/8
wide grip pullups 3 x 12
machine chest supported rows 3 x 10 w/180
seated cable rows 3 x 20 w/120
chest supported incline db rows 3 x 15 w/40s
cable curl 3 x 10 w/40/52/52
rope cable curl 3 x 10 w/50
Arms are still pumped from that workout. That exceptionally strong powerlifter was using his cell phone tripod in his workouts today. LIkely the secret to his strength.
I wouldn’t be so sure. My blood pressure rises every time I see a tripod come out.
7/9
leg press 3 x 10 w/360/450/540
belt squat 3 x 10 w/500/590/680
seated leg curl 3 x 10 w/130/175/175
leg raises 3 x 10
seated calf raise 3 x 20 w/140/160/180
leg abductor 3 x 10 w/235/250/250
I saw a strong guy using the hip thrust machine today. I then learned it’s a great machine for wrestler training. Though It looks like it’s good training for something else, I decided I’ll try it.
I’m always afraid to jump on it.
I know the feeling. Maybe try them when no one’s looking. Youtube channel “IFBB PRO CHRISTIAN CALDWELL” , Video “Legs 101-Hamstring Dominant Day”, beginning minute 20:59.
Your using the leg abductor machine has made me brave enough to try them occasionally. And so far no tansgender folks have bothered me.
7/11
weighted pullups 3 x 10 w/0/10/20
close grip bench 3 x 8 w/135/155/155
db lateral raise 3 x 10 w/20s
skull crusher 3 x 10 w/70
db hammer curl 3 x 10 w/20s/25s/30s
rope cable curl 3 x 12 w/65
My chicken and rice diet sucks. Survived 2 weeks on it by occasionally substituting two small hamburgers. Weight’s same but one inch smaller waist. At 250, I don’t need to add any weight to “weighted pullups”.
Ok, that really made me laugh. I get it. I had the same struggle with the adductor too.
I talked to the strong guy using the hip thrust machine today. He’s got lower back trouble and this machine’s an alternative to heavy squats/deads. Seems smart.
7/14
Incline barbell press 3 x 12 w/135/155/175
bench same
Smith machine incline press 3 x8 w/75/85/95 (or 115, 125, 135 if count bar)
barbell rows 3 x 10 w/135/225/225
machine dips 3 x 10 w/185
Dips blow up my triceps all day. Really liking them rubbing on my lats. Feral.
Once more you might talk me into something.
7/15
Wide grip pullups 3 x 12
machine row 3 x 10 w/90/`180180
seated rows 3 x 10 w/180/270/270
db rows 3 x 1 w/135/225/225
cable curl 3 x 10 w/30/42/42
Amazing how many strong guys don’t do pullups.
7/16
leg press 3 x 10 w/370/370/440 (not certain about these weights)
belt squat 3 x 10 w/410/500/600 (certain about these)
leg extension 3 x 10 w/160
decline crunch 3 x 10 w/95/100/100
seated calf raise 3 x 10 w/140/160/160
Tired today. Lost track of weight on first exercise.
I did hear today that the 800 lb deadlift guy only takes cold showers. Jeez.
I went to a wellness seminar last year. Cold showers are supposed to be good for you. I usually try to do a minimum of one minute of cold water daily. When my AC was out, I was taking them to cool down.
7/18
close grip bench 3 x 8 w/135/135/155
cable lateral raise 3 x 10 w/20
skull crusher 3 x 10 w/70
cable curl 3 x 10 w/67
machine dips 3 c 10 w/180
db curls 3 x 10 w/20s
This (the strong) gym has some smart guys at 4:30 am. I’m starting to enjoy the people as well as the equipment. Still like the old gym for Saturdays.
7/12
Worked out Saturday but did too little to post.
Today
incline bench 3 x 12 w/135, 155
bench same
Smith machine seated presses 3 x 8 w/s70,80, 135
cable flys 3 x 10 w/37
v bar cable pressdowns 3 x 10 w/72
Leaving this heat for the north woods Wednesday. Presently debating joining a gym while up there.
Either do that or invent workouts in the woods.
Workouts in the woods sounds interesting…
7/22
wide grip pullups 3x 10
one arm machine row 3 x 10 w/65/85/85
cable rows 3x 12 w/120/160/160
chest supported incline db rows 3 x 10 w/40s
cable curl 3 x 10 w/50/65/80