Ha. Get it all in now.
Well, it’s not training/ peaking for a meet…but it’ll do 
1 Like
Mon/1/31
Swiss Abs, back raise, rev. hypers: 2x10’s
Seat Hams: 2x 15’s, 10, 8, 6’s.
Seat leg press:
1 leg alternating= 6x10 each.
2 leg= 2x30.
Leg extensions: 2 sets of ‘21’s’
Puldowns in front + back: 3x15+15.
ABduct and ADduct machines: 3x15 each
Rope/cable Abs + straight pulldowns: 3x15+10.
2 Likes
Tues/2/1
Cable Tri’s + pulldowns: 3x10+10
Chest fly + rear delts: 3x10+10
Floor press:
2x15/ 2x6@ 135, 155/ 6@ 185, 205, 225, 205, 205. Weak and shaky, after time off.
J.M. press: 3x15@ 95
V-bar pulldowns: 6x8, pretty hard.
Hanging leg raise: 3x10
Dip machine: 3x10
2 Likes
Thur/2/3
Misc. upper+lower: 10 x 25.
Free motion cables/ front + lateral raises: 3x10+10.
DB lying Tri’s + standing Bi’s: 3x10+10
Hack SQ: 4x15
Bodyweight SQ’s: 1x50
ADduct and ABduct machines: 4x15 each.
2 Likes
Sun/2/6
Rear delt machine: 5x10
Cable Tri’s/face pulls/straight pulldowns Tri-set: 3x10+10+10.
Smith Inc.: 2x15/ 3x8/ 3x8@ 185
Single arm/ cable laterals: 4x10
Hammer BE: 5x10
Shrug machine: 4x15
Abs: 2x30
2 Likes
Mon/2/7
Pump party turned into hard work-
Alternated 1 leg press: 5x10’s
Calf: 1x30
Shoulder band stuff: 1x50
Back extensions + abs: 1x25+25
Seat Hams: 5x6 going up, then 5x6@ very hard.
Hang leg raise: 3x15
DB Bi’s/Tri’s giant set: 1x60
Med ball side bends: 3x20
Hack SQ: 5x10.
ADduct and ABduct machines: 5x10
Bodyweight Sq: 1x25
Busy gym-just trying to find something to work on-turned out pretty good, for a mixed up, all-over session.
2 Likes
Nice. That was a lot of work.
Thanks Cripp- feeling pretty good, after soaking up some homemade muffins 
1 Like
Thurs/2/10
Abs/back raise/ glutes: 2 rounds of 15 each.
Tri’s and pulldowns: 2x10+10
OHP/ push presses:
- 3x9/ 2x6/ 2x3=working/warming up.
-3@ 135, 145, 155/ 8x3@ 135 EMOM.
Decline DB’s: 15@ 40, 50/ 4x10@ 50’s.
DB pullovers: 3x10
Hanging leg: 3x10
Misc. Abs/crunch: 10x10, short breaks.
I knew OHP weights would be low- moved quick instead.
2 Likes
My OHP’s suck.
It’s a real “use it or loose it” lift, that’s for sure.
Always feels good.
Sun/2/13-
Had a short pumping session, at a rec center= 60 mins.
Tues/2/15-
Had a short drumming session, at a rehearsal space= 60+ mins.
2 Likes
Thurs/2/17
70-80 mins. of drumming tonight- 10 mins. of cleanup, sweeping up the rust… 
2 Likes
Sun/2/20.
Yet another…Pump Party.
Pulldowns + Tri’s pushdowns: 2x15+15
Pec deck+ rear delts: 3x15+15
3x15 for these machines.
-Lying hams
-ADduct
-ABduct
-Seat leg press
Back raise: 3x15
Swiss ball Abs: 3x15
2 Likes
Mon/2/21
A (harder) pumping party.
Swiss Abs + back raise: 3x10+10
Shoulder press machine: 5x10
Band pullaparts: 3x20
Hammer Inc.: 4x12/ 2x12@ 205
1 arm cable laterals: 3x10 each
2 arm cable front raise/cross: 3x10
V-bar pulldowns: 3x10/ 3x5
Seat wide rows: 3x15
Ascend/ descending Tri’s and Bi’s= 50 reps each.
3 Likes
Thurs/2/24
Calf machine: 3x15
Seat leg press: 3x15
Leg extensions: 3x15…short breaks, slow-ish hard pumping.
Big leg press: 6x10, last one a drop set. hard controlled reps.
50 bodyweight SQ’s after last set.
Seat Hams: 3x15
Hanging Knee: 3x15
Swiss ball crunch: 3x15
Assisted pullup mach.: 8x10
2 Likes
Sat/2/26
Upper warms: 6x15
Incline BE: 12x8 total
Incline skullcrusher (?) 3x15- empty barbell, on the incline bench, just to try it.
Misc. cable fly: 8x10
Did some arm pumping, but didn’t write it down…?
2 Likes
Mon/2/28
Seat Calf: 5x5
Single leg/leg press: 5x5 alternated
DB Bi’s+Tri’s pumps: 25 each.
Lying Hams: 4x8
Box SQ:
8x3/ 2x1@ 225, 275/ 1@ 315, 345/ cluster 3x1@ 325.
No squats, of any kind…in about 2 months(?)
G.M.'s: 3x10
Leg press: 5x10
Hang knee raise: 3x10, stretch+decompress.
Pulldowns: 3x10, same thing.
2 Likes
