1/5
db bench press 3 x 10 w/35s/55s/70s
incline machine press 3 x 12 w/90/110/130
pec dec 3 x 15 w/130
machine dips 3 x 10 w/110
cable lateral raise 3 x 12 w/12 each side
tricep pressdown 3 x 15 w/65
3 Likes
1/6
wide grip lat pulldown 3 x 10 w/120/140/160
single arm lat pulldown 3 x 10 w/70
one arm db row 3 x 15 w/70s/80s/90s
seated cable row 3 x 20 w/120/140/180
reverse pec dec 3 x 20 w/70
cable single arm curl 3 x 10 w/30 each arm
Discovered a new gym in neighborhood that has a pendulum squat machine, plus some more machines not present in my present gyms. Going there for tour and may work legs there tomorrow if it looks promising.
4 Likes
1/7
leg press 3 x 15/480
pendulum squat 3 x 15 w/50
leg extension 3 x 12 w/150
straight leg calf raise 3 x 15 w/150
First pendulum squat experience, went down to 6” from heels w/50 lbs. Viewed this new gym–open 2 weeks–yesterday afternoon; all black truly dead of night, big warehouse, a movie adaptation of a smart gym. Took a month membership for leg workouts there on Mondays. No showers but looks like about $250,000 worth of machines alone and also lots of great powerlifting equipment. They have a kubuki barbell, and a converted loading ramp used for farmers walks. Deputy sheriffs were working out both yesterday and this morning.
3 Likes
1/9
close grip bench 3 x 8 w/135
cable curl 3 x 10 w/35 each arm
v bar tricep pressdown 3 x 12 w/50
alternating hammer curl across chest 3 x 12 w/30s/30s/40s
db shoulder press 3 x 10 w/15 (shoulder still hurts for overhead stuff)
machine lateral raise 3 x 20 w/70
I was sore yesterday from pendulum squats. Will repeat them Monday
2 Likes
1/12
Worked out Saturday. Did overhead cable work w/75 and some leg curls w/135
Today
Hamstring curl 3 x 15 w/90/135/135
leg press 3 x 12 w/300/390/480
pendulum squat 3 x 10 w/0/25/25
leg extension 3 x 12 w/90
donkey calf raise 3 x 20 w/50/90/50
New gym today. Almost ass to grass with pendulum squat. Donkey calf raise is a killer. Machine didn’t move on second set of 90. Only drawback is insufficient light in gym to read numbers on built in weight plates on some machines. I estimate and peservere. Just hope I can walk normally today.
2 Likes
What’s your opinion on pendulum squats?
Well, I wasn’t sore today, so that’s a plus; I don’t think weight choices determine soreness on that thing. Kinda fun to push limit on how low I can go. I’m going to use them for awhile instead of any other squat machine. What got me sore and walking funny was the donkey calf raise machine–I normally do 160 with seated calf raises and I couldn’t move l00 on second set for the donkey machine. This new gym is 22nd century Disneyworld.
1 Like
1/13
Bench press 3 x 10 w/135/155/175
Inclne pess machine 3 x 12 w/90/110/130
pec dec 3 x 15 w/130/145/160
machine dips 3 x 10 w/220
cable lateral raises 3 x 12 w/12
pressdowns 3 x 12 w/65
Kinda missed the 22nd century gym today but my friends are in today’s gym. One guy said if he went one time and it’s like I described, then he will certainly change gyms. Guess it’s evolution.
2 Likes
I think it’s amazing how the different angles make it so hard. It definitely takes stress off of your back.
1/14
wide grip lat pulldown 3 x 10 w/140/160/160
close grip lat pulldown 3 x 10 w/140
one arm db row 3 x 15 w/85
seated cable row 3 x 20 w/120
reverse pec dec 3 x 20 w/55
cable curl 3 x 10 w/30/25/25
Really pushed the lat work today. Tired for everything else.
3 Likes
1/16
close grip bench 3 x 8 w/135
cable curl 3 x 10 w/25/30/25
v bar tricep pressdown 3 x 12 w/65
alternating hammer curl across chest 3 x 12 w/30s/35s/40s
db shoulder press 3 x 10 w/10s (shoulder still tight)
machine lateral raise 3 x 20 w/55
3 Likes
1/19
workout Saturday was quick. Overhead cable extensions 3x 10 w/65, rdl w/75s, leg extensions 3 x 10 w/205.
today
hamstring curl 3 x 15 w/135
leg press 3 x 15 w/210/300/390
pendulum squats 3 x 10 w/25/35/45
leg extension 3 x 15 w/100
donkey calf raise 3 x 12 w/2100
Pendulum squatting is about as much fun as belt squats were in the beginning. I’m experimenting with new gym’s considerable equipment even though I will only work legs there on Mondays. If enough of my friends move over there, I’ll do likewise.
1 Like
It certainly is a different animal altogether.
Good leg session.
1/21
missed yesterday getting ready for court
today
wide grip lat pulldown 3 x 10 w/140
single arm lat pulldown 3 x 10 w/70
one arm dumbell row 3 x15 w/70/85/95
seated cable row 3 x 20 w/160
reverse pec dec ( machine broke so used cables) 3 x 20 w/12
cable bicep curl 3 x 10 w/30s
Good pump. Friend & wife were doing overhead presses. He’s strong as hell and she’s pretty demure. Last week a yellow workout outfit she wore got everyone’s attention. Told my friend I’m jealous and not just because he’s about twice as strong as I am.
4 Likes
1/22
worked out today because I missed Tuesday
db bench 3 x 10 w/30s/50s/80s
incline machine press 3 x 12 w/90/l40/140
attempted use of cables instead of pec dec that is broken 3 x 12 w/15
machine dips 3 x 10 w/250
db lat raise 3 x 10 w/15s
Great pump today.
3 Likes
2/2
Took off last week to try to kill a bad cold. Better today
leg press 4 x 15 w/210/300/390/480
pendulium squat 4 x 15 w/25/25/35/35
seated leg raise 4 x 15 w/90/140
hamstring curl 4 x 14 w/50
donkey squat 4 x 15 w/90/140
New gym today. industrial heater on today since warehouse gym was 28 degrees when I got there. Pendulium squat work improving, looking forward to afternoon soreness. My apartment building stairs have become effortless.
4 Likes
2/3
db bench 3 x 10 w/40s/60s/80s
incline machine press 3 x 12 w/50/70/90
pec dec 3 x 15 w/130/145/160
machine dips 3 x 10 w/180
cable lateral raises 3 x 12 w/10/15/15
tricep pressdown 3 x 15 w/60
46 yr old good friend in gym said he’s been on trt for 4 years. He gained about 15 lbs of muscle and ended the usual low t symptoms. He takes 5 mg/week, I take 6. Our respective blood tests show we’re about identical in test readings. That was a surprise.
Wonder if I should try tren. ( I admit I am too scared to try that one.)
4 Likes
2/4
wide grip lat pulldown 3 x 10 w/140/160/160
single arm lat pulldown 3 x 10 w/80
db row 3 x 15 w/75/85/95
seated cable row 3 x 15 w/160/170/200
reverse pec dec 3 x 15 w/50
2/6
pullups 3 x 10
deadlifts 3 x 8 w/225/245/245
single arm cable curls 3 x 10 w/25/30/35
alternating db curls 3 x 12 w/30s/40s/40s
db press 3 x 10 w/20s
machine lateral raise 3 x 20 w/55
Shoulder getting better. Can now do 20lb dumbells for pressing. That’s the tough angle to use, since I was able to do 80s for bench.
cable curl 3 x 10 w/20/25/30
Sweated during workout. First time in 2 months.2/5
4 Likes
2/9
legs
leg press 4 x 20 w/2l0,300,390,480
pendulum squat 4 x 10 w/25/30/50/55
leg extension 4 x 10 w/90/180/270/270
donkeysquat 4 x 15 w/90/180/180/180
single leg press 4 x 15 w/90/180/180/180
2 Likes