1/31
regular gym today. Talked a bunch and did 3 exercises.
db bench 2 x 10 w/30s/40s
bench press machine 3 x 10 w/60 (did 10 1 l/2 reps, felt like 20 each set)
overhead press machine 3 x 12 (done sidesaddle style with single arm each side)
hardly a macho workout but it was actually enough to fully stimulate the chest area.
Someday I’ll resume posting. Today I met with personal trainer and we spent one hour discussing his marial issues. He has a lot of them so we never did anything physical. Just as well since I’m still recovering from that last
!@#$% move.
4/14
legs
2 different squat machines, 3 x 12 on each up to 225
pendelum squat 3 x 12 w/45
abductor machine 3 x 10 w/about 80
le press machine 3 x 12 w/90
donkey squat machine x 12 w/180
finally back in gym
4/14
bench machine 3 x 12 (1 and 1/2 reps each) w/80
upper chest machine 3 x 12 (side saddle w/each arm) w/35/40/45
machine dips 3 x 15 w/90/180/180
pec dec 3 x 12 w/115
rack pulls 4 x 6 w/135/225/275/275
4/15
cable pullover 3 x 10 w/30/50/50
single arm pulldown 3 x 10 w/20/25/30 (maybe twice as much each weight?)
single arm cable row 3 x 15 w/35/45/45
overhand wide grip cable row 3 x 15 w/40/50/60
rear delt cable crossover 3 x 15 w/15 (each side?)
cable curl 3 x 10 w/20/25/30
Cable station has some cable weight stacks with a notice that the weight selector is actually for each of the two pulleys that carry the cables. Seems like 20 feels like 40, but seems odd from what lille physics I remember)
4/20
leg press machine, (makes one a sandwich) 3 x 15 w/90, 180, 180
pendelium squat 3 x 10 w/25/50/60
belt squat 3 x 10 w/ 300/395/525
lying leg curl 3 x 10 w/90 (different angle for weight made it heavy)
donkey calf raises 3 x 10 w/90
4/21
incline db press 3 x 10 w/30s/45s/55s
flat machine press 3 x 10 w/90/140/140
pec dec 3 x 15 w/115/130/145
machine dips 3 x 10 w/180
db lateral raise 3 x 10 w/15s/20s/20s
tricep pressdown 3 x 1 w/50/65/65
4/21
4/24
Cross cable pressdowns 3 x 8 w/10/15/15 each side
db hammer curl 3 x 10 w/25s supersetted with cable curls 3 x 10 w/30
one arm machine shoulder press 3 x 12 w/45
machine lateral raise 3 x 15 w/55
machine dips 3 x 10 w/140
one arm preacher curls 3 x 10 w/25
4/27
let pess machine (the harder one) 3 x 12 w/90/180/270
belt squat 5x 10 w/90/180/270/360/450 (not counting machine weight of about 50 lbs)
pendelum squat 3 x 10 w/ 45
lying leg curl 3 x 10 w/90/180/180
deadlifts (forgot straps) 3 x 8 w/150/194/194
deads were with those shiny metal kilo weights that are about 1"wide. Hard to manouver onto bar which weighs more than 45. This place is a powerlifter’s dream but I go there one weekly for the pendelum squats.
4/28
close grip pullups 3 x 10
incline db press 3 x 10 w/35/45/55
machine bench press 3 x 10 w/90/110/140
cable lat raise 3 x 12 w/12/15
overhead tricep extensions 3 x 10 w/30
db lateral raise 3 x 12 w/12/5
tricep pressdown 3 x 15 w/50
tried different sort of lateral raises (doing front, the move to side, then go back to front, all one rep) and I can feel them as I’m typing. Going to do those from now on. Better than cables for tension. Also, pullups were rather easy today, time to start using the weight belt. 45 yr old gym friend’s using it with a 45. Just call me jealous
4/29
pullups 3 x 10
cable pullover 3 x 10 w/57
single arm lat pulldown 3 x 10 w/30/40/55
single arm cable row 3 x 15 w/50
wide grip cable row 3 x 15 w/40/50/60 (actually weight x 2 we believe)
cable substitution for reverse pec dec 3 x 15 w/30
cable curl 3 x 10 w/20/25/30
That’s pretty great that you can add weight to your pull-ups.