4/19 commercial
deadlifts from pins 1 x 10 @135, 1 x 8 @ 225, 1 x 6 @ 315, 1 x 3 @ 335
dumbbell rows 3 x 10 w/ 75s, 85s, 100s
machine pullovers 2 x 10 @ 90, 110, 1 x 8 @ 120
EZ bar cable curls 3 x 10 @ 50
Just read Crippler’s latest post with the 600 he attributes to sandbag work. I need to resume sandbag work.
You’re the one who convinced me to get into it. I’m a believer for sure.
You first wrote sandbags would make one stronger at deadlifts.
Did you use straps?
I used a belt and wraps after 405.
I remain impressed even though I think you’ve done 600 awhile back. Really happy for you.
4/20
100 lb sandbag bearhug carry 240 feet.
dumbbell bench press 4 x 10 w/30s, 40s, 50s, 60s
bench press w/dumbbells touching 3 x 10 w/35s, 45s, 50s
cable flyes, high 3 x 12 @ 50
cable flyes, low 3 x 10 @ 35
machine dips 3 x 10 @ 90, 180, 180
tricep cable pushdowns 3 x 10 @ 50
tricep cable overhead extensions 3 x 10 @ 50
First sandbag work in about 4 months. Motivation from Crippler’s 600 deadlift.
Sandbags are the real deal.
Writes the guy with the 600 lb deadlift.
4/21
seated machine shoulder press 4 x 10 @ 50, 90, 140, 160
cable set at bottom setting lateral raises each side 3 x 10 @ 15
low range lateral raises w/dumbbells 3 x 10 w/35, 30, 30
machine lateral raises 3 x 10 @ 40, 50, 60
hammer curls across chest 3 x 10 w/30
slow descent preacher curls w/short bar @ 40, 50,50
overhead “flexing bicep pose” cable curls 3 x 10 w 15
160 on shoulder press machine surprised me, moreso the low cable 15 lb lateral raises.
Wow, that was a strong press.
Not same league as your 600 deadlift, which remains impressive.
4/22
leg press machine 4 x 15 w/pair 45s, w/2 pair 45s, w/3 pair 45s, w/4pair 45s,
1 x 12 w/5pair 45s
lying leg curls 3 x 10 @ 110, 120, 130
seated machine calf raises 3 x 20 w/pair 45s
No squats today
Well it was from the rack, so not really all that impressive from my end.
Crippler knows how it feels to pick up 600 pounds.
4/23
treadmill 1 mile 22 minutes
4/26
barbell rows, slow, 3 x 10 @135
dumbbell rows 2 x 10 @ 75
cable pulldowns 3 x 10 @ 100
dumbbell curls, elbow in knee, 3 x 10 @ 30
preacher bench, slow, 3 x 10 w/40 lb small barbell
cable curls 3 x 10 @ 40
Wasn’t feeling like workout out today.
4/27
dumbbell bench 4 x 10 w/25s, 45s, 50s, 60s
machine incline bench 3 x 10 w/90, 140, 140
machine decline bench 3 x 10 @ 180, 180,180
low cable flyes 3 x 10 @ about 80
high cable flyes 3 x 10 @ about 80
tricep cable extensions 3 x 10 @ 50
tricep cable pushdowns 3 x 10 @ 50
Better workout than yesterday. The cable machines have a different cable system which makes their weights seem a lot heavier than my previous commercial gym.
4/28
dumbbell alternate press 3 x 10 @ 25, 35, 42
machine seated OHP 3 x 10 @ 90, 140, 160; 1 x 6 @ 170; 2 x 8 @ 160, 140
cable lateral raises across body 3 x 10 @ about 15
low range lateral raises 3 x 10 @ 30, 40, 40
forearm reverse curls 3 x 10 @ 40, 50, 70
Workout felt good. I think the leverage on the OHP machine must be very favorable for the weights I’m able to use. I don’t think I could duplicate such with a barbell.
4/29
leg press 3 x10 @ 180
lying leg curls 3 x 10 @ 110, 120, 130
Just enough to get blood flowing in legs
5/4 garage
pullups 2 x 5
battle ropes 3 @ 30 sec each
barbell rows 4 x 10 @ 135, 185, 225, 250
dumbbell hammer rows across chest 3 x 10 @ 25, 30, 30
seated dumbbell rows, elbow in thigh 3 x 10 @ 30
5/10
One pullup rep hurt so I just hung there awhile. Got my l00 lb sandbag onto shoulder, but was raining so just walked around garage about 30 feet and put it down. Did 3 sets of battleropes.
dumbbell rows 3 x 10 w/50s, 80s, 100s
Close grip cable pulldowns 3 x 10 @ 80, 130, 130
preacher bench curls, slow descent, 3 x 10 w/small 40 lb bar
cable curls 3 x 10 @ 35
Garage warmup and rest at gym. Garage part needs work.