Tues/1/17
Standing cable/ Fly + rear delts: 3x15+15
Fly + 1 arm Tri’s: 2x15+15
Decline DB’s: 3x6/ 6@ 60, 70, 75/ 4x6@ 70’s, +10rep drop last set.
Seated rows: 5x10
Pulldowns: 3x15
Overhead machine Tri’s: 5x10
Swiss ball crunch: 5x10
1 Like
Thurs/1/19
Back/Gluts raise: 5x15
Seat Hams: 8x8
Leg press machine: 5x15/ Meadows 1 leg-drop set finish= 4x8+ holds between all.
Cable pushdowns+ pulldowns: 5x8+8
Curl machine: 5x15
Calf: 3x20
DB curls: 5x10
Other calf machine: 3x20
2 Likes
In Chicago for Dad’s 90th in April.
Going to hit Monster Garage Gym, just N. of my parents, a couple times- so that’s my ‘training goal’ for now.
1 Like
Kick ass
It’s a training goal, so it counts.
“Don’t look/lift like an old noob”…something like that.
1 Like
Mon/1/23
Pushdowns + pulldowns/supersets: 2x15’s/ 2x10’s/ 4x8.
Lying Hams: 2x15, 10/ 4x8
Hammer super Inc.: 4x15/ 4x8
DB rear + laterals: 3x15+15
1&2 arm, cable Tri’s: 8x15
Seat rows: 5x10
Late start= jam packed gym.
2 Likes
Tues/1/24
Misc. bands: 1x100, then right to a rack.
Box SQ/parallel: 6x3/ 1@ 315/ 365.
Box +6: 1@ 315, 365, 405.
Box@parallel: 3x3@ 315
DB curls: 8x10
Curl machine: 4x10
Cable crunch: 5x10
Hyper ext.: 3x15
1 Like
Thurs/1/26
Hyper ext./ weighted: 2x15/ 3x10/ 2x15
ABduct machine: 3x15
Pulldowns: 5x8
Pushdowns: 3x15
Calf machine: 3x15
Leg press machine: 3x15
1 arm Tri’s: 3x15
Leg raise: 3x10
Dead hang/leg raise: 3x8
Turned into a pumping party- hard flexing, pauses ect…Sweet.
2 Likes
Mon/1/30
Lying Hams: 3x15
Leg press machine: 3x15
Calf machine: 3x15
DL/conventional: 4x4/ 1@ 315, 65, 95, 415, 435
HyperX: 6x6 +90.
Back raise: 3x15
Hammer seated rows: 5x15
DB’s rear + laterals: 3x15+15
Standing crunch: 3x15
3 Likes
Weds/2/1
FreeMotion cables: pec fly/ rear delts/ single tri’s- 4x15 for each.
Decline DB’s: 4x6/ 6x6@ 70’s.
Assisted Dips: 2x25
Shrug machine: 2x25
1 DB curls: 3x15
Pushdowns: 3x15
Sweet bloated salted creatine pumps.
2 Likes
Thurs/2/2
All lower= 3x15 @ 30 sec. rest
ABduct, ABduct, leg press, calf, hams. Hard flexing/pauses.
Straight arm pulldowns + pushdowns: 3x15+15
Hack SQ: 3x15
Shoulder press machine: 3x15
Fixed bar curls: 3x15
Hanging leg raise: 3x15
Standing cable Abs: 3x25
Kept the rest pretty short, all the way to the end.
2 Likes
Mon/2/6
Upper/lower circuit: 10x25
FreeMotion: Flies/ Rear delt/ Tri’s: 3x15’s, giant sets
Squats: 6x5/ 5x5@ 185. Trying to figure out a knee issue so…working up easy.
DB Bi’s + Tri’s superset: 3x25+25.
Mid-Inc. DB’s: 2x12/ 4x12@ 50’s + 12rep drop on last.
Seat cable rows: 4x12
2 Likes
Tues/2/7
High pulls + RDL’s/stiff leg: 6x10 each.
Calf machine: 3x25
Cable pushdowns: 8x8
Cable curls: 8x8
Swiss ball crunch: 3x25
Hanging knee lift: 5x5
Hanging leg raise: 3x10
Cable pulldowns: 8x8
2 Likes
Thur/2/9
FreeMotion cables: Pec fly/ Rear fly/ Tri’s- 3 rounds of 15’s.
Hammer Inc. machine: 4x10/ 4x10@ 185
EZ bar Tri’s + Bi’s: 5x15+15
DB rear delt+ laterals: 25+25/ 10+10/ 25+25
Hammer pulldowns: 25, 20, 10/ 3x25
3 Likes
Today is day 5, after quad tendon strain/tear into right knee. What a dam drag.
No bone/ligament trouble…just soft tissue. Not serious, but painful (and boring). Really locked it (knee)down the past 4 days and stayed off it.
Back to work today, with a knee sleeve to help- braced up otherwise.
Been there. Injuries like those are a major pain in the ass.
Yup- slow and tedious I’m sure.
Back in the gym tonight, after 12 days off.
Vegas in 3 weeks- Chicago in 7 weeks.
Get things moving again, build the knee back and lean out for pool time- why not?
1 Like
I’m trying to do the same thing. Vegas in May.
There you go- anything can be a ‘training goal’ 
1 Like
2/20
Pumping Party.
Cable fly: 5x15
Cable Tri’s/1 arm: 5x15
Shoulder press machine: 5x15
Seated Hams: 5x15
Mixed in some right leg (knee) lifts, extensions ect…just to feel it out.
Cable laterals: 5x15
Hammer pulldowns: same
Cable pushdowns/ 2arm: 5x15
3 Likes