Friday zilch day
Just did elliptical work for 20 minutes. Was out late at a party last evening and I really feel 67 l/2 today. Had no business going to gym.
Tuesday
200 kettlebell swings w/50 lb bell. Hyperextensions, face pulls. had to leave early so no main workout.
Thursday
Warmed up with kettlebell swings 4 x 25 @ 50 (each arm) and some light chest stuff. Got warmed up for chest and workout buddy showed up with tweaked nerve, so shoulders instead.
machine shoulder presses 4 x 8 @ 90, 140, 180, 200; lateral raises 3 x 10 @ 25, 35, 35; single plate front raises 3 x 8 @ 45 lb plate (a fireman in gym regularly uses 2 45 plates to do this, really impressive); then did some bicep work cable rope curls, slow, 3 x 120, 150, 150; seated machine preacher curls 3 x 8 @ 90, 100, 100. Ok workout. Need plazma though.
Friday triceps
warmed up with 4 x 25 w/50 lb kettlebell each arm; then did some fluff tricep exercises, finished with 3 x 12 bodyweight dips. The dips were the best part of the workout. Got to get back to heavy stuff next week.
Stronger triceps are always good. Dips and lots of kettlebell swings adds up to a lot of good work.
Monday, had to go to funeral in New Orleans so just did kettlebells, 4 x 25 each arm w/50 lb kettlebell.
Wednesday
usual kettlebell workout to warm up, then did front squats 3 x 7 @ 135, 135, 155. Been awhile and the groove for the bar was a pain to find. Leg presses 3 x 10 @ 240, 280, 320. Not killing myself with legs because of knee problem.
Thursday back
Warmup w/o kettlebells today, then deads 3 x 8 @ 135,225,315. 315 still feels heavier than it should. SGHP 2 x 8 @ 115, 135, 2 x 6 175. Chins 2 x 8. Ok workout. Got to do this weekly regardless.
Monday chest
Early court today. Warm up w/o kettlebells today. Bench w/dumbbells 3 x 8 @ 65, 75, 85. 90 feels close; dips 3 x 15; pec deck flyes 3 x 8 @ 130; hyperextensions 3 x 20. Ok workout. Still no plazma.
When you were doing kettlebells at the funeral what did everyone think? Hope I’m not being intrusive. Just crackin’ a joke.
Tuesday kettlebells only
Warmed up for workout and then time ran out when I realized workout buddy wasn’t showing. Kettlebells 4 x 25 each arm 50 lb kettlebell. Chins 3 x 7, some shoulder machine work. Good warm up for shoulder day which will be tomorrow.
Unlike New Hampshire Lifter II who uses a kettlebell during his son’s practices, no kettlebell work at funeral.
Wednesday back
Warm up, then deadlifts from pins 4 x 6 @ 135, 225, 315, 365. Felt good. SGHP 4 x 115, 135, 185, 135. Shoulder machine pullover 3 x 10 @ 90, 180, 180. Seated cable pulls 3 x 10 @ 170, 230, 240. Pretty good workout and we went out to dinner in the city last night.
Thursday shoulders
kettlebells 4 x 25 w/50 lbs each arm; seated dumbbell presses 3 x 8 @ 45, 55, 60, 1 x 2 @ 65; machine shoulder press 4 x 8 @ 70, 90, 180, 200; shrugs 3 x 8 @ 225, 315, 405.
Friday arms
Virtually no warmup. Slow preacher bench curls 3 x 8 @ 90; slow cable curls 3 x 8 @ 90; overhead cable extensions for triceps 3 x 8, 9 @ 130; dips 3 x 10, 15. Enough for week.
Monday chest
warmup then dumbbell bench presses, 3 x 8 @ 55, 60, 85; pec deck 3 x 8 @ 120, 140, 150; dips 3 x 10 bodyweight; machine upper chest press 3 x 90, 110, 130. ok workout.
Really nice work! The weights seem to all be going up easier for you. If I may, I’ve never been a big fan of a lot of direct arm work except triceps .I might recommend turning that grip around on those curls and turn them into forearm work. My biceps get plenty of work without hitting them directly.
Tuesday
Went to gym to do squats, wound up on treadmill for 15 minutes instead. Knee hurt a bit more than usual so didn’t push it.
I’m not babying it.
Solid work biker and taking it easy with a possible injury is good thinking.
Wednesday shoulders
warmup then seated dumbbell presses 3 x 8 @ 45, 55, 60 (65 would not budge); machine shoulder presses 3 x 8 @ 90, 180, 200; smith machine presses 3 x 6 w/ 70 lb weights, 135 lb weights, 155 lb weights (bar probably negligible considering the built in counterweights); front lateral raises 1 x 10 w/45 weight, 2 x 10 w/ pair of 25s (a fireman who trains about same time uses 2 45 lb weights for this exercise, and I can’t even grip 2 45s in that position); shrugs 3 x 10 @ 225, 315, 425. MAG-10 afterwards. Finally ordered some more plazma.
Thursday back
Warmup with light deadlifts, then deadlifts 2 x 8 @ 135, 225, then 2 x 6 @ 315. Last week deadlifted from pins and this week 365 would not budge from floor, and 335 just moved about 3 inches, so just damn light stuff today. Seated cable rows 3 x 8 @ 140, 200, 250; sghp 3 x 6 @ 135, 145, 155; rows 3 x 8 @ 85, 100, 110. Ok workout. Plazma and MAG-10 today, first time in about 2 months.