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.
3/23
Back in gym after l0 days of moving. Seemed like 10 days.
leg press 3 x 15 w/225/315/410
pendulum squats 3 x 10 w/0/45/55
machine sqats 3 x 10 w/225
donkey raises 3 x 10 w/ 90 (these were hard for some reason)
single leg calf raise 3 x 20 w/225
lying leg curl 3 x 10 w/90/135/135
Started using preworkout spoonfl of honey instead of coffee. Read that skipping coffee for 90 minutes after awakening will cause internal fat around organs to burn off if I do it consistently. Workouts/diet restriction don’t work for me.
After 2 sessions with personal trainer, I was actually sore after back workout. He requires doing all exercises SLOW and with lighter weight than normal. He has some great ideas for training so far. Food, too. I’m actually liking cabbage.
3/24
Worked until 7 pm yesterday. Slept in this am.
3/30
Finally went to gym Saturday. Talked to excess, did 3 exercises and left.
today
leg press 3 x 10 w/90, 180, 270
hack squat 3 x 10 w/90
squat machine 3 x 10 w/90, 225, 315
second leg press machine 3 x 10 w/90/180/270
lying leg curl 3 x 10 w/90/135/135
I’ve had 3 sessions with personal trainer and so far I’ve done some wild variations on regular lifts. Overall, he’s really knowledgable, even food wise. I’ve lost 6 lbs so far but I haven’t worked out regularly because of the moving which continues through this coming Saturday. Fasting once/twice weekly seems to be working the best besides diet. Cabbage,cabbage,cabbage.