10/8 garage gym
deadlifts from pins 1 x 10 @135, 4 x 5 @ 225, 315, 315, 325
pendlay rows 4 x 5 @ 135, 185, 185, 195
chins 4 x 6
wrist curls 3 x 30
Did 1 x 12 olympic bar squats w/o weight. Hurts but I got the bar in position.
2 Likes
Strong work for sure.
10/11
SSB squats 1 x 8 @ 135, 1 x 6 @ 225, 4 x 3 @ 255
Bench 1 x 8 @ 135, 1 x 5 @ 185, 4 x 3 @ 205
Standing dumbbell press 4 x 6 @ 35
Face pulls 4 x 6 @ 50
machine seated dips 3 x 10 @ 230
Sore from Friday’s workout so I didn’t do anything over weekend. Shoulders felt better today.
4 Likes
10/12
seated OHP 1 x 10 @ 75, 1 x 5 @ 100, 4 x 3 @ 105
deadlift from pins 1 x 10 @ 135, 1 x 6 @ 225, 4 x 3 @ 280
EZ curl bar reverse curls, 4 x 8 @ 70, 80, 80, 90
wrist curls 3 x 20 w/40s
Squat bar behind shoulders getting easier to do, but significant pain while it’s in place.
3 Likes
10/14
leg press 3 x 20 @ 180, 270, 360
close grip bench 1 x 8 @ 135, 4 x 3 @ 145
45 lb plate raises 4 x 6
dips 4 x 15
I’m able to get under bar for squats now but still hurts a bit.
4 Likes
Progress! Good news.
1 Like
10/15
garage:
chins 4 x 6
gym:
deadlifts from pins 1 x 8 @ 135, 1 x 6 @ 225, 1 x 3 @ 315, 1 @ 315, 1 @ 225, 1 x 3 @ 135
pendlay rows 4 x 3 @ 135
pulled hamstring during first rep on second set of 315 deadlifts.
3 Likes
10/17
chins 4 x 6
dips 4 x 15
hamstring’s fine now.
3 Likes
10/18
bench 1 x 8 @135, 1 x 6 @ 185, 4 x 3 @ 205
leg press 1 x 20 @ 180, 2 x 20 @ 270
incline dumbell flies 4 x 8 @ 30s, 35s, 40s, 40s
overhead cable extensions 4 x 8 @ 55
Forgot to increase bench work set weight by 10 lbs. Working on getting bench to comfortable 225 - 245.
3 Likes
10/25
regular squats, finally, 3 x 8 @ 135, 135, 185
bench 2 x 5 @ 135, 3 x 3 @ 210
incline flyes 3 x 10 w/40s, 1 x 10 w/45s
cable overhead exensions 4 x 10 @ 40
PT has paid off. No significant pain in getting squat bar behind neck. I played with bar behind neck over weekend. I still fell a bit fragile but that should subside as long as I keep doing the exercises the PT guy showed me.
4 Likes
10/26
seated OHP 1 x 8 @ 80, 1 x 5 @ 95, 3x3 @115, 135, 145
deadlifts from pins 1 x 8 @ 135, 1 x5 @ 225, 3 x 3 @ 295, 305, 315
dumbbell curls 4 x 10 w/30s
dips 1 x 15, 3 x 10
I "noticed " my hamstring with last two deadlift sets. Learned not to do dips immediately after curls.
3 Likes
10/28
squats 1 x 8 @ 135, 1 x 5 @ 195, 1 x 3 @ 205, 1 x 8 @ 225
close grip bench 3 x 3 @ 145
cable lateral raise 4 x10 w/10lbs
inverse pushups (pulling body from floor to low bar) 3 x 6
PT is working. I now get bar lower on my back. Still some soreness.
2 Likes
10/29
deadlifts from pins 1 x 8 @ 135, 1 x 6 @ 225, 1x 3 @ 275, 1 x 3 @ 315
seated cable rows 3 x 10 @ 120, 180, 180
dips 4 x 15
Pulled same hamstring with 315 deadlifts. Now got to add stretching to deadlift warmups.
2 Likes
11/1
lot of stretching, then squats 1 x 8 @ 135, 1 x 5 @ 185, 1 x 5 @ 225, 1 x 2 @ 275
bench 1 x 8 @ 135, 1 x 5 @ 185, 3 x 2 @225
incline bench flyes 1 x 8 w/30s, 2 x 8 w/25s
dips 4 x 10
hour later 50 pushups
Getting used to sore shoulders after squatting regardless of weight.
Back to 225 benching. Tried a different flye routine with great chest tension but made 30s too heavy. So little exercise produced a good workout.
3 Likes
11/2
machine shoulder press 1 x 8 @ 95, 1 x 5 @ 145, 3 x 8 @ 180
deadlifts (w/hamstring trouble) 1 x 8 @ 135, 1 x 6 @ 225, 1 x 3 @ 275
preacher curls 4 x 8 @ 50
reverse curls 3 x 8 @ 50, 60, 70
hour later 50 pushups
PT ends Thursday and it has paid off nicely. PT guy’s sending me hamstring stretch exercises. Stretch, stretch, starting to think I’m old.
2 Likes
11/4
squats, worked up to 225 for 4 reps, after a lot of shoulder stretching.
close grip bench 3 x 2 @ 155
cable lateral raises 4 x 8 w/15
inverse pushups 4 x 8
50 pushups
Last day of PT is today, but I think I regressed today with the lousey squat experience. I finally got the bar into the right position, but decided to go light.
2 Likes
Getting the bar in the right place is a huge win ! Congrats on all the effort paying off
OG I think a huge win would be squatting 300+ again.
How are you doing these days?
1 Like
11/5
machine leg curls 2 x 20 @ some warmup weight; hamstring stretch machine 3 x 20
deadlifts 1 x 10 @ 135, 1 x 5 @ 225, 1 x 4 @ 275, 1 x 3 @ 295
chins 4 x 8
ez curl bar, reverse curls 4 x 15 @ 50, 60, 70, 80
50 pushups
Chins were easy today. PT guy recommended hamstring stretching before deadlift workouts. Deads ok today, didn’t try 315. Finished PT and gave PT guy a 150 lb sandbag for his limited home gym; new born at home.
1 Like
11/8
Got unexpected soreness from staining front doors most of weekend, including fingers.
squats, worked up to 1 x 5 @ 225 after a bunch of reps
bench, 1 x 8 @ 135, 1 x 4 @ 185, 1 x 3 @ 225
incline dumbbell curls 4 x 8 w/20s
cable tricep extensions 4 x 8 @ about 30 or so
Shoulder pain seems most intense after each squat set, but I’m now able to squat low bar again. Bench is getting better too.
2 Likes