1/16
garage pullup training
Scapula pullups (6 - 8 inches) 3 x 6
negatives from bar, 6 total
assisted ring pullups 3 x 6
1 x 50 pushups w/legs raised 31"
A bit easier today, but I’m still out of breath 20 minutes later. Really feel this in my back.
1/17
gym, finally
bench 5 x 8 @ 135, 155, 165, 165, 165
incline bench 4 x 8 @ 95, 135, 135, 135
cable flyes 5 x 15 w/20s, 25s
tricep pushdowns 3 x 15 @ around 60
Triceps refused to cooperate for dips. Otherwise workout felt great.
Slight soreness in upper back from weekend pullup work. Seems odd considering all my normal back work.
I love upper back soreness! nice work Biker!
OG , I’m trying to catch up with your pullup work.
1/18
gym
hammer curls 3 x 12 @ 25, 35,35
short barbell curl 3 x 10 @ 50, 60, 70
deadlift 5 x 8 @ 135, 225, 275, 275, 275
wide grip cable pulldowns 3 x 12 @ 135, 175, 175
seated cable rows 3 x 10 @ 135, 170, 170
hack squats 3 x 10 @ 150, 240, 240
Good workout. Gym manager even commented.
As he should. Solid work there.
Comment’s appreciated.
1/20
gym
close grip bench 3 x 8 @ 135, 155, 155
seated press 5 x 8 @ 50, 70, 90, 90 ( I !@#$% remembered after workout that smith machine 135 = 90 normal)
skull crushers 3 x 12 @ 50, 60, 70
prone lever like hammer curl 3 x 10 w/25s, 30s, 30s
plate delt uppercuts 3 x 10 each side w/25lb bumper plate (from t nation article “7 next generation shoulder exercises”)
machine dips 3 x 15 @ 180
those plate delt uppercuts combine several delt exercises and are fun to do. The prone hammer curls seemed worthless.
The bar by itself on the smith machines I use are 20 #. So with 2 45s I’d say you’re probably doing 110.
I don’t feel any weight of a smith machine bar, but I’ll start adding 20 lbs to my shoulder smith work. I especially liked those plate delt uppercuts al la T Nation article.
1/21
gym
hack squats 5 x 10 @ 150, 240, 290, 290, 290
hamstring curls 3 x 10 @ 135
leg extensions 3 x 10 @ 135
prowler 3 60 foot round trips w/275
dips 4 x 10
Cold garage nixed ssb squats today. Guy in adjoining dip rack was alternating dips/pullups/pushups.
1/23
garage
scapula pullups 3 x 6
negative pullups 8 over 2 minutes
ring inverted pullups 3 x 6
pushups w/feet raised 31" 40, 50
1/24
gym
bench 4 x 8 @ 135, 155, 175, 185
incline bench 3 x 10 @ 135
cable flyes w/30s 3 x 10 - 12
seated dips 3 x 15 @ 180, 230, 230
Tried regular dips before flyes but triceps were worthless, so cheated with seated dips later.
1/25
garage
scapula pullups 3 x 8
ring assisted pulls 3x 8
gym
negative pullups 3
hammer curls 3 x 10 @ 25, 30, 35
barbell curls 3 x 10 @ 50, 60, 80
deadlifts 5 x 8 @ 135, 225, 275, 275, 295
wide grip cable pulldowns 3 x 10 @ 80, 100, 100
seated cable rows 3 x 10 @ 130, 160, 220
Starting to feel stronger after layoff
1/27
gym
scapula pullups 3 x 10
negative pullups 3
ring assisted pullups 3 x 10
close grip bench press 4 x 8 @ 135, 155, 165, 165
seated overhead press 1 x 8 @ 50, 3 x 6 @ 90, 110, 125 1 x 3 @ 135 (smith machine, 0 bar weight. I can lift this bar with one finger.)
snatch grip high pulls 3 x 8 @ 50, 70, 90
plate delt uppercuts 3 x 10 each side w/25lb bumper plate
Gym equipment is at better height for pullups than my garage bar. Negatives still hard.
1/28
scapula pullups 3 x 10
inverted ring pullups 3 x 10
hack squats 4 x 10 @ 150, 240, 300, 330
machine leg raises 3 x 12 @ 135, 165, 165
prowler 3 rounds w/250
scapula work is getting easier with no soreness now. Skipped negatives today.
Good Hack squats Mr Biker !
1/31
gym
bench 3 x 8 @ 135, 155, 185, 1 x 4 @ 225
incline bench 3 x 8 @ 135, 155, 165
dips 3 x 10
cable flyes 3 x 15 @ 60, 70, 80
scapula pullups 2 x 6
My lazy weekend made workout subpar.
Hello Mr Biker, can I ask you your age?
73 & 10/12. Relatively older than dirt, I feel about 58. I find myself more and more having to settle for looking good.
I can drop a few years if you drop the “Mr.”.
LOL, I admire your logs. I will be 64 in April…just a little younger than dirt.
Keep up the great work.