@richmond
Squat – 135x3, 175x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3, 265x3
Leg Press – 360x6, 450x6, 540x6, 630x8, 720x16*
SS:
Hamstring Curl – 105x10, 115x10, 125x10, 135x10
Seated Calf Raise – 110x12, 150x12, 170x12, 190x20
Hanging leg raises - 6, 6, 7, 9
*used my hands on my knees for ~6 of the reps
@Richmond
Military Press – 105x6, 125x6, 145x6, 165x14*
DB Seated overhead press – 45x12, 55x12, 65x12, 75x14
SS:
Lateral Raise – 25x8, 30x8, 30x8, 30x8, 12x18
Cable external rotation – 12.5x12, 12.5x12, 12.5x12, 12.5x12
SS:
Incline BB Bench – 120x10, 130x10, 140x10, 150x12
Incline DB Fly – 20x12, 20x12, 20x12, 20x12
*Not anywhere near the ROM i had last week but i couldnt do deeper for this set…
@ richmond
Semi pronated pullups – 13, 13, 12, 12*,6, 5
T-Bar Station – 70x10, 90x10, 110x10, 115x12
LF dual cable Pulldown – 45x12, 60x12, 70x12, 75x12, 45x12 (per side)
1 arm cable row (underhand) – 55x10, 65x10, 70x10, 75x10
Standing EZ curls – 50x10, 60x10, 60x10
Preacher curls – 60x10, 60x10, 60x10
*last 4 were laughably partial but i wanted to get to 50 reps in 4 sets…
Going to do light legs/abs tomorrow then either deload or take the week off next week (probably deload)
back to heavy stuff after deloading – didnt progress all that much, but the recovery definitely helped…
@ richmond
Bench Press – 135x8, 185x8, 225x6, 235x7
Incline DB Press – 90x8, 90x8, 95x8, 100x11*
SS
Dips – 12, 12, 12 , 12, 10
machine fly – 90x12, 110x12, 125x12 135x15
1 arm standing tri extension 20x10, 25x10, 30x10, 35x10
LF Tricep press – 110x12, 130x12, 150x12, 170x12–>110x12
*about half were partial reps
yesterday @ eglington
Wide grip pullups – BWx6, +10x6, +20x6, +25x6, +25x6*–>BWx3, BWx3, BWx4
DB Row – 80x8, 90x8, 95x18, 100x8
SS:
v grip cable row – 100x12, 120x12, 140x12, 160x12, 100x15
cable rear delt fly – 10x12, 12.5x12, 12.5x12, 10x12, 10x12
EZ curl – 60x8, 80x8, 100x8, 100x13
Hammer Curl – 30x8, 40x8, 50x8, 55x12–>40x8, 40x8
*this sucked, I was off today
today @richmond
Squat – 135x3, 175x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3, 270x3*
Leg Press – 360x6, 450x6, 540x6, 630x8, 720x20**
SS:
Hamstring Curl – 105x10, 115x10, 125x10, 135x10
Seated Calf Raise – 110x12, 150x12, 170x12, 190x20
Hanging leg raises - 6, 6, 8, 9
*decided to step up a little, set was hard, will increase all prior sets 5 lbs next week
**used my hands on my knees for half of the reps, ROM wasnt the greatest, but was going for as many as possible in the shortest time, felt a headrush after
So I kinda hurt my neck on the 28th prompting me to take the 29th and 30th off (and doing half my plan on the 28th). Then early last week, a car accident (We were rear ended) prompted me to take another week off – the doc said stick to machines and avoid freeweights for a few weeks, and given my prior experience with back pain and the pain I currently have, I am obliging.
Went in today for the first time and played it safe mostly with machines.
Going to do only 4 days this week. Going in before work to the gym with the better machines (Dundas) then doing cardio at lunch at Richmond
Chest and tri @ Dundas
Dips – BWx12, BWx12, BWx12, BWx16
MTS Incline Press – 50x10, 60x10, 70x10, 80x10
MTS Decline Press – 50x10, 60x10, 70x10, 75x10
Machine chest fly – 100x12, 115x12, 130x12, 140x12
Seated DB 1 Arm overhead tri extension – 20x10, 25x10, 30x10, 35x10
LF Tricep Pressdown – 125x12, 145x12, 165x12, 175x12–>125x12
@dundas
BW Semi pronated chinups – 13, 13, 10, 10, 5
BW Pullups – 3, 3, 3, 5, 6
HS MTS Row – 50x10, 60x10, 70x10, 80x10
HS Front Pulldown – 50x10, 60x10, 70x10, 80x10
Chest supported t-bar row – 35x10, 45x10, 55x10, 80x10
HS MTS Curl – 20x12, 30x12, 40x12, 45x12
db curl on preacher bench – 25x8, 30x8, 35x8, 35x8
thurs @ richmond
went in to do legs and test what leg exercises i can and cant
cant use hack squat machine, could never do this tho
Leg press – 180x10, 270x10, 360x10, 450x10, 540x10
BW squats then bw good mornings 4 sets of ~10-20
bulgarian split squats (BW) 4 sets of 10
1 leg hamstring curl – 40x12, 60x12, 80x12, 100x12
squat (with just a barbell) – 10, 15, 30
seated calf raise – 90x15, 110x15, 130x15, 140x15
friday @ dundas (shoulders)
MTS Overhead press – 70x10, 80x10, 90x10, 100x10, 110x10
rope cable upright row – 45x12, 45x12, 45x12, 45x12
smith incline bench – +50x12, +80x12, +90x12, +100x12
1 arm db ohp – 25x15, 30x15, 35x15, 40x15, 45x15
machine rear delt fly – 55x12, 70x12, 80x12, 85x12
close grip tri pressdown – 40x12, 50x12, 60x12, 70x12
yesterday Chest and tri @ Dundas
Dips – BWx12, BWx12, BWx13, BWx16
MTS Incline Press – 50x10, 60x10, 70x10, 80x10
MTS Decline Press – 50x10, 60x10, 70x10, 75x10
SS:
Machine chest fly – 100x12, 110x12, 120x12, 130x12
Pushups – 5, 8, 10, 12
1 Arm overhead tri extension – 20x10, 25x10, 30x10, 35x10
LF Tricep Pressdown – 125x12, 145x12, 165x12, 175x12–>125x12–>95x12–>75x12
today @dundas
BW Semi pronated chinups – 10, 10, 10, 10, 10
BW Pullups – 5, 4, 3, 3, 3, 4, 4, 5
HS MTS Row – 50x10, 60x10, 70x10, 80x10
HS Front Pulldown – 55x10, 65x10, 75x10, 85x12
Chest supported t-bar row – 55x10, 65x10, 75x10, 80x12
HS MTS Curl – 25x12, 35x12, 45x12, 55x12
db curl on preacher bench – 25x8, 30x8, 35x8, 35x8
legs @ dundas
recovery is like a slightly fun but very tedious and boring game…
Leg press – 180x10, 270x10, 360x10, 450x10, 540x10, 590x12
SS:
BW Squats – 10, 15, 17, 22
BW Good Mornings – 10, 15, 17, 22
bulgarian split squats – BWx10, +10x10, +25x10, +35x10
1 leg hamstring curl – 80x10, 90x10, 100x10, 110x10
donkey calf raise machine* – 200x12, 240x12, 280x12, 320x12
squat (with just a barbell) – 20, 20, 35
*this was okay when i set the pad for the back a bit higher on my back than I am supposed to
MTS Overhead press – 85x10, 95x10, 105x12, 110x12
rope cable upright row – 50x12, 60x12, 70x12, 80x12
1 arm db ohp – 35x15, 40x15, 45x15, 50x15
machine rear delt fly – 85x12, 100x12, 110x12, 115x12
smith incline bench – +100x12, +110x12, +130x12, +150x11==>+100x7
close grip tri pressdown – 60x12, 60x12, 60x12, 70x12
changing it up again… i hope this new plan doesnt exhaust me too much, given that I have not recovered yet
@richmond
Wide grip Pullups - BWx3, +5x3, +10x3, +15x3, +20x3, +25x3, +25x3, +25x3, +25x3, +25x3
BW Semi pronated pullups (partial) - 8, 8, 7
SS1:
Smith Incline Press – +50x12, +100x12, +110x12, +120x12, +50x12
Bulgarian split squat – BWx10, +25x10, +25x10, +5x10
SS2:
DB 1 arm preacher curl – 25x8, 25x10, 30x8, 30x12, 30x8
Lying 1 arm tri extension – 25x8, 25x10, 30x8, 30x12, 30x8
SS3:
Seated Calf Raise – 90x15, 90x15, 90x15, 90x15
Pushups – 18, 15, 15, 20
things have been annoying the last couple weeks, feeling tired and feeling like my back inst recovering, i went in twice last week, and then took a week off.
went in today, I think for at least the next 2 weeks I am going to take it super easy
Semi pronated pullups – BWx8, +5x8, +10x8, +10x8, +10x8, +10x8
Dips – BWx9, +25x9, +35x9 +45x9, +45x8
Inverted row (BW) – 12, 12, 12, 12
Pushups – 12, 15, 18, 21, 16
haven’t posted in a while, getting back to it.
did a month of only going in 1-2 times a week, because i still hadnt recovered, started going in >3 a week again last week:
today @ richmond
Wide grip pullup – BWx3, BWx3,BWx3, BWx3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3,
BW Semi pronated pullups – 8, 8, 8
SS1:
1 arm standing OHP – 35x12, 35x12, 35x12, 35x12
4x10 Leg Press - 360x10, 410x10, 450x10, 500x10
Pushups - 12, 12, 12, 12
SS2:
1 arm DB Row – 60x12, 60x12, 60x12, 60x12
close grip tri pressdown – 50x12, 65x8, 72.5x8, 80x8
Iso cable pressdown – 45x12, 52.5x12, 57.5x12, 60x12
today @ richmond
BW wide grip pullups (45s rest) – 3,3,3,3,3,3,3,3,3,3,+5x7
SS:
DB Flat bench – 50x10, 65x10, 70x10, 75x12
1 arm preacher curl – 20x8, 20x10, 25x8, 25x12
Squat – 95x3, 105x3, 115x3, 125x3, 135x3, 145x3, 165x3, 175x3
@richmond
Deadlift – 95x6, 115x6, 135x6, 155x6
Military press – 95x8, 105x12, 115x12, 125x12
DB Row – 65x8, 65x10, 70x10, 75x12
Incline Bench – 135x8, 145x8,155x8, 160x8
SS:
Preacher curl – +50x10, +50x10, +50x10,
Lying 1 arm tri extension – 25x10, 25x10, 25x10
@richmond
Wide grip pullups – BWx3, BWx3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3
Semi pronated pullups – 6, 7, 6
SS:
1 arm db ohp – 50x10, 50x12, 50x12, 50x12
Leg press – 450x10, 450x10, 450x12, 500x15
Pushups – 12, 12, 12, 12
SS:
LF Iso cable pulldown – 42.5x12, 50x12, 57.5x12, 60x12
LF chest fly – 90x12, 100x12, 110x12, 130x15
Close grip tri pressdown – 60x6, 70x6, 85x6, 90x8
@richmond
Dips (w/ dumbbell at feet) – 25x6, 30x6, 35x6, 40x6
SS:
Front Squat – 45x6, 75x6, 95x6, 115x5, 135x6
Semi-pronated pullups – 10, 10, 10, 10, 10
SS:
Leg press calf raise – 270x15, 360x15, 450x20, 500x20
1 arm DB OHP – 50x8, 55x8, 60x8, 65x10
SS (on high incline bench):
seated curls – 25x8, 30x8, 35x8, 40x8
1 arm seated tri ext – 25x10 30x10, 35x10, 40x10
@ richmond
Squats – 95x3, 115x3, 125x3, 135x12, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3, 1955x3
4x15 BW Dips – 15, 15, 15, 9–>3–>2->1
Wide grip Pullups – 6, 6, 6, 6, 6
Close grip semi pronated pullups 8, 8, 7
LF machine ohp – 70x10, 80x10, 90x10, 95x10
LF machine Row – 90x10, 95x10, 100x10, 105x12
1 arm preacher curl – 20x12, 30x8, 30x8 35x8
@richmond
Wide grip pullups – BWx3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, +10x3, BWx6, BWx6, BWx6
SS:
Pushups – 10, 12, 15, 20
1 arm db ohp – 30x10, 30x12, 30x15, 30x10
SS:
LF machine Row – 65x12, 90x12, 105x12, 120x12
Close grip tri pressdown – 50x8, 60x8, 85x8, 90x8
LF Iso cable pulldown – 42.5x12, 50x12, 57.5x12, 60x12