Ebb and Flow…Amen to that!
I was talking with a friend about that on Tuesday and have 3 main drivers
My shoulder being repaired has been huge. Looking back it was problematic for a few years
Reducing my heavy or strength days from 4 to 2 per week I believe is allowing for better recovery…During the week my workouts are more “exercise” rep, conditioning based so they don’t drain me as much
The band work I think has helped joints and tendons alot
3/29
seated dumbbell press 3 x 10 @ 15, 25, 30
smith machine snatch grip high pulls 3 x 10 @ what felt like 40, 90, 90
machine lateral raises 3 x 10 @ 40, 60, 60
hack squats 3 x 10 @ `100, 150, 150
lying leg press 3 x 10 @ about 90/100
seated leg press 3 x 10 @ 100, 120, 130
Commercial gym machine workouts are quick. But, I still like free weights.
3/30
machine workout
bench press 3 x 10 @ 145 (free weights feel significantly lighter than this did)
pec deck 3 x 10 @ 100
upper chest press 3 x 10 @ 90
lower chest press 3 x 1 @ 90, 180,180
cable overhead extensions 3 x 10 @ 100 or so
machine tricep extensions 3 x 10 @ 100
4/2 garage gym
pullup variations, 3 x 10 ring work for rhomboids, pulls from extended arms, pulls from raised arms; 3 x10 ring work with arms raised, rhoboids flexed and did pullups. Feet on floor whole time and body near parallel to floor. These things are a heckofalot harder than they read, or my strength is regressing. These are supposed to improve pullups, like chest touching bar.
Rest of workout was just barbell rows 3 x 10 @ 135, 205, 225
Enough. Stopping after the ring work was enough.
That does sound hard…well done
Very nice.
4/5 garage
used battle ropes for 3 minutes in 1 minute segments
repeated the ring workout from Friday.
deadlifts 1 x 8 @ 135, 1 x 4 @ 225, 1 @ 275 (no straps today)
dips 2 x 10, 2 x 15
4/7 50 pushups before commercial gym
machine workout
bench press machine 3 x 10 @ about 150 each set
pec deck 3 x 12 @ 115
upper chest press machine 3 x 10 @ 90 each set
lower chest press machine 3 x 10 @ 90, 180, 180
tricep cable extensions 3 x 10 @ 100, 110, 110
tricep machine presses 3 x 15 @ about 145 each set
tricep machine extensions 3 x 10 @ 100
sore from yesterday’s battle rope work
That’s a lot of work right there.
^this
Try as I may I can’t get to either of you guys’ levels.
I I like the machines because I don’t have to move around heavy weights. HA!
4/10 garage
kettlebell 3 x 20 w/35
seated dumbbell presses 1x10w/25s 2x8 w/35s, w/40s
pulled band from low position, across chest into fully extended overhead arm, 3 x 10
arms near sides, low range lateral raises w/40s 3 x 10
arms perpendicular to body, high range laterals w/15s 3 x 10
Side delts sore Sunday likely from the band exercise. That one was tough
4/12 commercial
kettlebell 3 x 20
deadlifts from pins 2 x 10 @ 135, 225, 2 x 5 @ 275, 305
dips 4 x 15
These are challenging with a mask.
4/13 commercial
machine bench press 3 x 10 at about 145. Reduced weight because harder than regular bench.
cable flyes 3 x 10 @ about 50 each side
low cable flyes 3 x 10 @ about 50 each side
tricep cable extensions 3 x 10 @ about 110
tricep cable pushdowns 3 x 10 @ about 70
4/14 commercial
seated OHP on machine 3 x 10 @ 70, 90, 140, 1 x 8 @ 140
snatch grip high pulls on Smith machine 2 x 10 @ 50, 70, 2 x 8 @ 90
single arm cable pull across chest into overhead position, 3 x 10 @ about 25 lbs
dumbbell hammer curl across chest 3 x 10 w/20s, 30s, 32s
small barbell preacher bench curls (really slow descent( 3 x 10 w/50 lbs
Slow descent preacher curl produces great pump.
Building the pipes. I like it.
Building pipes is a primeval urge.
Words to live by.
Crippler, with that mindset you’ll never get weak.
4/15 commercial
Smith Machine front squats 3 x 8 @ 50, 70, 90 (just as hard as other ways)
leg press 4 x12 @ 135, 225, 310, 405
calf raises 3 x 10 @ 90
lying leg raises 3 x 10 @ 110, 120, 120
Home SSB bar is winning my squat attempts. Will still try Smith machine front squatting awhile longer.