8/9 first workout in deep South
deadlifts 1 x 10 @ 135, 2 x 6 @ 225, 245, 2 x 5 @ 265, 305
incline bench 3 x 10 @ 135, 155, 175
machine OHP 4 x 10 @ 90, 110, 130, 150
leg press machine 2 x 10 @ 225, 315, 1 x 15 @ 405
trying full body workout
2 Likes
8/10
upper chest machine 2 x 10 @ 90, 140, 2 x 8 @ 180, 200
lower chest machine 2 x 10 @ 90, 180, 1 x 8 @ 240
hack squats 3 x 10 @ 150, 240, 240
machine lat row (reduced arm movement = great lat feeling) 3 x 10 @ 130, 150, 150
seated cable row (also reduced arm movement) 3 x 10 @ 160
low cable pulls across body to overhead arm extension 3 x 10 @ 20
Day 2 experimenting volume/exercises for full body workouts. Doesn’t feel like enough, but maybe will at end of week.
Finally felt lats working in the two exercises noted. How did I ever get this far…
2 Likes
That’s a lot of work. You should have felt something.
I never felt lats working in anything, not even heavy deadlifts over the years, and I mean 455 back when I was 50.
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With you on this. Lat pulldowns, rows, even when I could do lots of pullups, never had a lat pump. I do feel them a little when I do straight arm pulldown.
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Remarkably, today my mid to upper/back was actually a little sore. I don’t get sore except where I had a lower body disc removed about a thousand years ago. A doctor told me after that surgery to keep lifting even though I got it while squatting–and continuing to squat–until I had it diagnosed.
1 Like
8/11
dumbbell bench 3 x 10 w/40s, 60s, 80s
dumbbell flyes 3 x 10 w/30s, 35s, 40s (10 rep hold together presses at end of each set)
Smith machine (w/o counterbalance) seated OHP 3 x 10 @ 110, 135, 135
machine alternating pulldowns 3 x 10 each side @ 100, 150, 130
seated straight arm cable rows 3 x 10 @ 120, 160, 160
short bar curls 3 x 10 @ 50, 60, 60
machine seated dips 3 x 10 @ 180, 230, 250
Skipped legs, added arms. Pretty good workout considering I ate little yesterday.
3 Likes
8/12
machine bench press 3 x 12 @ 120, 140, 160
dumbbell pullovers 3 x 10 w/25s, 30s, 35s
snatch grip high pulls on smith machine 3 x 10 @ 115, 135, 145
dumbbell rows 3 x 10 w/65s, 70s, 75s
cable curls 3 x 10 @ 50
reverse grip curls 3 x 10 @ 50, 60, 70
Forgot straps so rowing exercise choice/weights suffered. (I really, really like 225+ barbell rows.)
3 Likes
8/13
high cable flyes 3 x 15 @ 80
low cable flyes 3 x 10 @ 60
machine overhead rows 3 x 10 @ 90, 140, 190
seated dumbbell OHP 3 x 10 w/30s, 35s, 40s
seated dumbbell curls 3 x 10 w/25s, 30s, 35s
preacher curls 3 x 10 @ 50
reverse grip curls 3 x 10 @ 50, 60, 80
3 minutes on step machine, might add into workouts.
3 Likes
8/16
deadlift 1 x 6 @135, 2 x 3 @ 225, 275, 2 x 1 (10" off floor) @ 315, 1 x 4 @ 275
high cable flyes 3 x 15 @ 70, 80, 80
machine high pulls 3 x 10 @ 90, 180, 180
preacher bench curls 3 x 10 @ 50
Regular dips 2 x 12, 1 x 15 (no machine today)
.
305 deads were easy last Monday, but today’s 315 were impossible even after reduced volume following warmup. Fooled myself.
.
1 Like
8/17
bench 3 x 10 @ 135, 1 x 10 @ 185
overhead pulldown machine 3 x 10 @ 115
bent over cable crossovers 3 x 15 @ 80
rear delt machine work 3 x 10 @ 100
leg press machine 2 x 20 @ 225, 315, 1 x 10 @ 405
reverse grip curls 3 x 10 @ 50, 60, 70
cable curls 3 x 10 @ 35 or so
rope overhead extensions 3 x10 @ 40
Easing further into full body workouts
3 Likes
8/18
upper chest press machine 4 x 10 @ 90, 180, 180, 200
lower chest press machine 1 x 10 @ 90, 2 x 10 @ 180, 1 x 10 @ 200
machine high pulls 3 x 10 @ 115,115, 130
cable lateral raises 3 x 10 w/15
rear delt machine 3 x 10 @ 100, 115, 115
hack squats 3 x 10 @ 140
preacher bench curls 3 x 10 @ 60
seated dip machine 3 x 10 @ 180, 230, 270, 1 x 10 @ 270
I caught myself drooling today when looking at gym’s new squat cages. Just need to limber up shoulders…
3 Likes
8/19
squat attempts, warmup then 2 x 10 @ 85, 145, 1 x 2 @ 185
barbell rows 4 x 10 @ 135, 225, 245, 245
machine press 3 x 10 @ 90
dumbbell bench press 3 x 10 @ 50, 55, 60
Despite a lot of stretching I couldn’t get arms back far enough to hold the bar effectively to squat. Upper back muscles are incredibly stiff which made for painful reps. Got to fix this.
3 Likes
That’s why I’m doing zerchers. Can’t get under the bar. Front squats with crossed arms hit me right in the adam’s apple.
I went to a physical therapist yesterday and explained the problem. He said it was a spine issue and he thinks he can fix it. We’ll see. I’ve done all the other squat versions and I STILL MISS REGULAR SQUATS. Therapist also lifts, so this might work.
2 Likes
8/20
seated OHP 5 x 10 @ 80, 90, 110, 135, 135
hack squats 5 x 10 @ 150, 200, 220, 240, 240
machine bench press 4 x 10 @ 100, 140, 160, 190
seated cable rows 3 x 10 @ 160, 190, 220
cable curls 3 x 10 @ 50
rope extensions 4 x 10 @ 50
dumbbell forearm work
My home SSB bar feels different from regular bar squats. Alternative squat methods limit my weight choices. So, I’m Going kicking and screaming into old age with physical therapy.
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I have the same issues. I can’t reach back that far.
You’re too young for that.
I’ll quiz the physio guy in next few weeks and report.
8/23
deadlift 1 x 10 @ 135, 1 x 6 @ 225, 1 x 3 @ 275, 1 x 3 @ 225
upper chest machine 4 x 10 @ 90
overhead cable pulls 4 x 10 @ 100, 115, 130, 145
reverse grip curls 3 x 15 @50
Forgot to bring any energy to gym.
2 Likes
8/24
dumbbell bench 5 x 10 @ 45, 50, 55, 60, 65
barbell rows 4 x 10 @ 135, 225, 225, 245
high pulls 4 x 10 @ 90, 140, 140, 140
hack squats 4 x 10 @ 150, 200, 200, 200
cable curls 4 x 10 @ 30, 35, 40, 45
overhead cable extensions 4 x 15 @ 50
4 Likes