2/10
pullups 3 x 10
db bench 3 x 10 w/30s/50s/80s
incline machine press 3 x 10 w/90/110/140
pec dec 3 c 15 w/130/160/160
machine dips 3 x 10 w/180/200/220
cable lateral raises 3 x 10 w/10/15/15
tricep pushdown 3 x 15 w/50/57/57
Suprised I wasn’t sore from yesterday’s leg workout. My joints must be getting used to pendelum squats.
2/11
wide grip lat pulldown 3 x 10 w/120
single arm lat pulldown 3 x 10 w/70
one arm db rows 3 x 15 w/75/85/95
seated cable row 3 x 15 w/140
reverse pec dec with cables 3 x 15 w/10
cable curl 3 x 10 w/20/25/30/ 5 w/35
2/13
close grip bench 3 x 8 w/135/155/175
preacher curls 3 x 10 w/115/130/145
v bar presdowns 3 x 10 w/80
alternating db curl 3 x 10 w/30s/35s/35s
db shoulder press 3 x 10 w/15s
machine lateral raise 3 x 15 w/70
Db shoulder presses are still nearly impossible though I can do any other exercise as normally. The shouder does not feel “frozen” any longer and I think it all stemed from doing a lot of pullups. Now I’ll do them about once weekly.
I started to do hangs, and it seems to have helped my shoulder.
I might try that. Can’t hurt anymore than my workouts.
2/14
cable pullovers 4 x 10 w/60/72/80/72
lying leg curl 4 x 10 w/130/175/175/190
db rdl 3 x 12 w/ 85
2/17
did pendulum squats yesterday in regular leg workout. Got to 55 lbs. No soreness.
today
db bench 3 x 10 w/30s/50s/80s
incline smith machine press 3 x 10 w/75/110/135
pec dec 2 x 12 and 1 x 15 w/130/160/175
dips 3 x 10 w/230
db lateral raise 3 x 10 w/22s
tricep pressdown 3 x 12 w/60
2/18
pullups 2 x 10
wide grip lat pulldowns 3 x10 w/120/160/180
single arm lat pulldown 3 x 10 w/70
one arm db row 3 x 12 w/75
seated cable row 3 x 15 w/160/180/180
reverse pec dec (with cables) 3 x 15 w/15s/17s/17s
2/23
forgot to post Saturday, so:
cable pullovers 3 x 10 w/72
lying leg curls 3 x 12 w/135/165/190
pullups 2 x 10
lotta talking
today
leg press 3 x 15 w/270/360/450
pendulum squats 4 x 10 w/25/50/50/60
lying leg curls 3 x 12 w/90
rack pull deads 2 x 8 w/225; 1 x 6 w/275
I’m going to try to do deads at that fancy gym on Mondays. Stainless steel slim plates for deadlifting and I couldn’t get the darn things off their holder to put onto the bar. They honestly felt glued on. Luckily only about 5 strong guys there at 4:30 am.
2/25
wide grip pulldows 3 x 10 w/160
single arm lat pulldowns 3 x 10 w/70/70/80
one arm db rows 3 x 15 w/70/80/90
seted cable rows 3 x 20 w/160/160/180
reverse pec dec (used cables) 3 x 15 w/35
preacher bench one arm curl 3 x 10 w/25
3/2
Saturday: overhead cable extensions 3 x 10 w/50/65/72.5
cable curls 3 x 10 w/25/30/35-40
machine dips 3 x 12 w/175
Today
leg press 3 x 20 w/300/390/480
pendulum squat 3 x 10 w/45/70/70
21 l/2 century squat machine 3 x 10 w/90/225/225
calf raise 3 x 20 w/90/225/225
deadlift 3 x 6 w/145/225/225
The pendulum squat gym has machines I cannot figure out. Truly space age tech. At least the squat machine I used vaguely resembled that purpose. I tried to use the stainless steel powerlifting weights for deads but too heavy to get off the storage stands, so I used the conventional ones. I had been looking forward to looking cool with the stainless ones…
1/3
DB bench 3 x 10 w/30s/40s/50s (too sleepy to go heavy)
Smith incline press 3 x 10 w/75/95/145 (woke up mid exercise)
pec dec 3 x 12 w/135/135/145
cable flys 3 x 10 w/30/30/42
machine upper chest/shoulder press 4 x 10 w/90/110/130/180
machine single arm preacher curl 3 x 10 w/25
Awaiting new workout from online guy
3/4
wide grip lat pulldown 3 x 10 w/140
single arm lat pulldown 3 x 10 w/80
one arm db row 3 x 15 w/75/85/95
cable row 3 x 20 w/ 140160/200
cable flys 3 x 15 w/17
cable curls 3 x 10 w/30/35
Oh well, sometimes old school is the way to go anyway.
3/6
close grip bench 3 x 10 w/135/155/185
cable curl 3 x 10 w/30/35/35
vbar tricep pressdown 3 x 12 w/60/72/80
db curl 3 x 10 w/30s
machine press 3 x 10 w/85/100/115
machine lat raise 3 x 15 w/7/85/85
I am going to meet with a live trainer next week. I’m keeping the online guy for the workouts and I don’t quite know what I’ll accomplish with this trainer. He’s fully impressive in both background and present condition. We’ll see.
3/10
Saturday
cable curls 3 x 10 w/30/35/35
overhead cable extensions 3 x 10 w/50/65/65
db rdl 3 x 12 w/70s
trap machine 3 x 10 w/225
lying hamstring curls 3 x 10 w/135
Monday
leg press 3 x 20 w/200/290/380
pendulum squats 4 x 10 w/0/25/45/75
squat machine 3 x 10 w/225
donkey calf raises 3 x 10 w/90/140/140
single leg calf raise on machine 3 x 15 w/225
deadlifts 3 x 8 w/145/265/265 (used the stainless steel kilo plates)
Today
pullups 2 x 10
db bench 3 x 10 w/30s/45s/60s
smith machine incline press 4 x 12 w/75/110/135/155
pec dec 3 x 10 w/135
machine dips 3 x 15 w/110
cable lateral raises 3 x 12 w/10/15/15
It looks like those pendulum squats are slowly moving up.