I take thyroid NP 60MG a day.
7/6
SSB squats 3 x 5 @ 240
leg extensions 3 x 5 @ 145
hack squat 3 x 5 @ 240
db shrug rest/pause 3 x 5, 5 w/85s
leg curl drop set 3 x 5,5 @ 120, 100
leg raise/crunch superset 3 x 10, 10
4 Likes
incline db press 3 x 5 w/40s,50s,60s
flat chest machine press 3 x 5 @ 140
machine shoulder press 3 x 5 @ 140
lat raise dropset 3x 5,5 w/35s, 30s
single arm tricep pressdown 3 x 5 @ 35
overhead db extensions rest/pause 3 x 5,5 w/35s
Another deload pump session
3 Likes
7/11
Missed posting a workout for Saturday. Today was
flat bench 3 x 6 @ 185
close grip bench 3 x 6 @ 155
cable fly 3 x 6 @ 60
wide pulldown 3 x 6 @ 160
underhand pulldown 3 x 6 @ 160
seated cable row 3 x 6 @ 204
cable curl rest/pause 3 x 6,6 @ 65
cable lateral raises rest/pause 3 x 6,6 @15
This felt like a full workout. Bench felt pretty good. Close grip bench work has helped.
Cable lateral raises were a real surprise with that little weight but nothing higher would go up.
5 Likes
7/12
leg extensions 3 x 6 @ 180
SSB squats 3 x 6 @ 270
hack squats 3 x 6 @ 330
seated leg curl rest/pause 3 x 6,6 @ 175
dumbbell shrugs 3 x 6 w/ 90s
seated calf raise 3 x 6 @ 200
5 Likes
7/13
barbell rows 3 x 6 @ 225
pendlay rows 3 x 6 @ 245
incline dumbell bench 3 x 6 w/60s
cable fly 3 x 6 @ 70
rear delt raises 3 x 6 @ 15 each arm
dumbbell pullover 3 x6 w/50
cable pullover 3 x 6 w/40
Workout got harder as I went through it. The l5 lb rear delt raises really were hard.
5 Likes
Your Pendlays kill me…I struggle at 180 on a really good day…well done by you!
1 Like
Don’t kid yourself. Your lifts are great.
7/15
lying hamstring curls 3 x 6 @ 130
barbell deads 3 x 6 @ 315
dumbbell deads 3 x 6 w/80s
leg pess 3 x 6 @ 360
seated calf raise 3 x 6 @170
standing calf raise 3 x 6 @ 310
Never tried dumbbell deadlifts before. A bit tiring after regular deadlifts.
4 Likes
7/16
seated Arnold press 3 x 6 w/35s
db lat raise rest/pause 3 x 6,6 w/30s
cable upright rows 3 x 6 @62
preacher curl 3 x 6 @ 70
tricep pressdown 3 x 6 @ 42
db curl 3 x 6 w/35s
skullcrushers 3 x 6 @ 80
Surprisingly sore from yesterday’s workout.
5 Likes
7/18
bench 4 x 6 @ 185
close grip bench 3 x 6 @ 155
cable fly 3 x 6 @ 60
wide pulldown 3 x 6 @ 160
underhand pulldown 3 x 6 @ 160
seated rows 3 x 6 @ 200
cable curls 3 x6 @ 65
cable lat raise 3 x 6 w/15s
5 Likes
7/19
ssb squat 3 x 6 @ 270
standing calf raise same
leg extension 4 x 6 @ 170
hack squat 3 x 6 @ 330
leg curl rest/pause 4 x 6 @ 140
dumbbell shrug 4 x 6 w/95s
seated calf raise 3 x 6 @ 200
5 Likes
7/20
barbell row 4 x 6 @ 225
Pendlay row 3 x 6 @ 245
Incline dumbbell press 4 x 6 w/60s
dumbbell pullover 3 x 6 w/60
cable pullover 3 x 6 @ 72
rear delt cable laterals 4 x 6 @ 10 (!)
5 Likes
7/22
lying hamstring curls 3 x 6 @ 130
barbell deads 3 x 6 @ 315
dumbbell deads 3 x 6 w/85s
leg pess 3 x 6 @ 360
Flooding here.
4 Likes
Workouts looking very solid and steady! Hopefully, not too much flooding.
Best- Paul
7/25
Paul, we’re high enough. The streets are so so.
flat bench 4 x 6 @ 185
close grip bench 4 x 6 @ 165
cable fly 3 x 6 @ 62
wide pulldown 4 x 6 @ 170
underhand pulldown 4 x 6 @ 170
seated rows 3 x 6 @ 200
cable curl 4 x 6 @ 65
cable lat raise 3 x 6 @ 15
5 Likes
7/26
SSB squat 4 x t @ 280
standing calf raise same
leg extension 4 x 6 @ 170
hack squat 3 x 6 @ 330
seated leg curl rest/pause 4 x 6, 6 @ 140
dumbbell shrugs 4 x 6 w/95s
seated calf raise 3 x 6 @ 200
Lying leg extension or leg curls make hack squats easier. I have to do SSB bar first in my garage, otherwise I’d do them before squatting as well.
4 Likes
7/27
Barbell rows 4 x 6 @ 235
Pendlay rows 4 x 6 @ 255
incline db press 4 x 6 w/55s
cable fly rest/pause 3 x 6 w/ 30s
DB pullover 3 x 6 w/70
Cable pullover 4 x 6 w/72
rear delt cable laterals 4 x6 @ 5 !
Good, taxing workout. Could barely do rear delt laterals.
3 Likes
@biker how long do you rest after each set? Nice workout!
| biker
July 27 |
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7/27
Barbell rows 4 x 6 @ 235
Pendlay rows 4 x 6 @ 255
incline db press 4 x 6 w/55s
cable fly rest/pause 3 x 6 w/ 30s
DB pullover 3 x 6 w/70
Cable pullover 4 x 6 w/72
rear delt cable laterals 4 x6 @ 5 !
Good, taxing workout. Could barely do rear delt laterals.
2 Likes
Fitguy
Today it was about 4 minutes between each set of rows and presses. This was the hardest workout for me for the week. For deadlifts I usually rest about 2 or 3 minutes between sets but normally I take about 45 to 90 seconds. I also drink a lot of water after each different exercise.
1 Like