6/8
SSB squats 3 x 6 @ 260
leg extensions 3 x 8 @ 145
hack squat 3 x 6 @ 290
db shrug rest/pause 3 x 6,6 w/ 85s
leg curl drop set 3 x 6 @ 120/100
leg raise/crunch supersets 3 x10
4 Likes
6/10
incline db press 3 x 6 w/60s
bench press machine 3 x 6 @ 175
machine shoulder press 3 x 6 @ 165
lateral raise drop set 3 x 6 w/35s, 30s
single arm tricep pressdown 3 x 6 @ 35
overhead db extensions rest/pause 3 x 6l,6 w/35s
I’ve felt stronger this week. Deload week helped. Working on stronger triceps.
4 Likes
6/11
T bar rows 3 x 10 @ 180
Dead stop T bar rows 3 x 6 @ 225
Machine pulldowns rest/pause 3 x 6/6 @ 175
Barbell curl 3 x 6 @ 100
Standing db curl dropsets 3 x 6 w/35s, 30s
RHL 3 x 6 @ 275
leg press 3 x 10 @ 360
calf raise 3 x 15 @ 220
2 Likes
Your new workouts are pretty impressive. You’re clearly getting good results.
1 Like
I really look forward to these workouts. Getting used to a gallon of water and boatload of protein daily.
1 Like
I do really good at adding protein for 2 or 3 weeks and then I fall off… it makes a difference.
A gallon of water? Do you need that much?
Water was apparently the one thing holding me back from losing weight. I’ve dropped 10 lbs in 4 weeks drinking it and trying to walk more.
2 Likes
For a moment I thought you were channeling Sergio Oliva. They asked him what’s your secret and he said “well you know muscles are mostly water. So I drink a gallon a day and pray that God puts that water into my muscles.”
But if you’re doing all that walking, yeah sounds like it makes sense.
Sergio Olivia huh? I realized I wasn’t drinking any water during the day before I started this workout series.
6/13
close grip bench 4 x 7 @155
Smith machine incline press 3 x 7 @ 100 (4 25 lb weights)
Pec dec 3 x 7 @ 145
high incline db press 3 x 7 w/40s
Lat raise rest/pause 4 x 10/10 w/30s
tricep press downs 4 x 10 @ 50
lying tricep extensions 3 x 7 @ 60/50
2 Likes
Water is the hardest thing for me. I guess I need to dedicate myself to it again.
Yes. Took me about 3 weeks to adjust to a gallon a day.
1 Like
6/14
neutral grip lat pulldown machine 4 x 7 @ 160
1 arm lat pulldown 3 x 7,7 @ 70
machine rows rest/pause 3 x 7,7 @ 160
Facepulls 4 x 7 @ 62
preacher curls 4 x 7 w/40s
alternate db curl drop sets 3 x 7,7 w/35s, 30s
Pumped.
5 Likes
I think I am going to try it again.
You’ll also likely live better if not longer.
6/15
SSB squat 3 x 7 @ 260
leg extensions 4 x 7 @ 145
hack squat 3 x 7 @ 290
db shrug rest/pause 4 x 7/7 w 85s
leg curl drop set 4 x 7/ 7 @ 120/100
leg rise/crunch 3 x 10/10
5 Likes
I drink between 3 and 4 litres of water a day. More here because of all the sweating.
Just like south Louisiana. I sweat inordinately.
6/17
Incline db press 4 x7 w/60s
chest press machine 3 x 7 @ 175
machine shoulder press 3 x 7 @ 165
lat raise drop sets 3 x 7 w/35s,30s
single arm tricep pressdown 4 x 7 w/35 each arm
overhead db extension rest/pause 3 x 7,7 w/35s
Got home late and I could feel it this am. Still got the workout done by hardest. Weight increased a pound but 241 is still good considering where I started from.
5 Likes
6/18
Worked out Saturday morning and forgot straps for deadlifts. Didn’t have time yesterday to post and lost workout sheet, but same workout as last Saturday and added one rep to each exercise. Added extra set to landmine exercises. Also, weighed 238.6 Saturday, Friday was 3 lbs higher. Water/walking and these structured workouts are working.
4 Likes