Somehow I missed all the message above.. Yup, Cake day it is.
2 Likes
Mon/10/6
Some hard pumping- super sets.
Pulldowns + pushdowns: 6x12+12
DB laterals + press: 4x12+12
DB press + curls: 6x12+12
4 Likes
Back after 4 day weekend/wedding trip- back to gym tonight.
2 Likes
Mon/10/13
Repetitions and stuff.
Leg extensions: 3x15
Hams: 3x15
Calf: 3x15
Hang leg raise: 3x5…All the above with very short breaks.
Pulldowns + pushdowns: 3x15+15
DB laterals + press: 3x15+15
Pulldowns + pushdowns: 3x8+8
4 Likes
Tues/14th
Big leg press: 6x15
Cable flys: 3x15
Cable curls: 3x15
DB curls + overhead Tri’s: 3x10+10
Bent/rear flys + laterals: 3x15+15
4 Likes
Thurs/16th
Deficit pulls/ 3":
3x4/ 3x2/ 3x1@ 365
Rdl’s: 3x3@ 225
Hams: 2x25
Pulldowns: same
Pushdowns: 2x25
Curls: same
4 Likes
Tues/10/21
Pulldowns + pushdowns: 6x8+8
Seat DB press: 3x12/ 3x8
DB curls + overhead Tri’s: 3x15+15
4 Likes
Thurs/10/13
Leg press machine: 4x15
Pulldowns + pushdowns: 2x15+15/ 2x8+8
Calf + pullaparts: 2x15+25/ 2x8+25
DB curl + press: 2x15+15/ 2x8+8
3 Likes
Tues/10/28
Cable fly: 6x15
DB curl + press: 4x15+15
Pulldowns + pushdowns: 2x15+15/ 2x8+8
OHP: 4x15 @ bar.
3 Likes
Fri/10/31
Big leg press: 6x15
Cable fly: 4x15
Pulldowns + Pushdowns: 4x8+8/ 2x 25+25
3 Likes
Sun/11/2
Calf machine + pullaparts: 4x15+25
Rdl’s: 2x8/ 3x5
Chin grip/ pulldowns: 8x5
DB curls + Tri’s 4x15+15
4 Likes
Wed/11/5
Leg press machine: 6x15
Calf: 3x15
DB/ Rdl’s: 3x15
Pulldowns + pressdowns: 3x15+15
DB curl + press: 3x15+15
4 Likes
Too many days off..lifting that is. Plenty of work, visitors, stuff= not any lifting.
2-3 gym days, then off/out of town for 12 days= God help what shape I’ll be in then !!
3 Likes
Mon/11/10
Calf machine: 4x15
Leg press machine: 4x15
DB/ bench: 3x8/ 2x12/ 1 set of 12+4+4+4..cluster/myo-reps whatever stuff.
Pulldowns + pushdowns: 4x8+8
4 Likes
Tues/11/11
DB lateral + press: 4x15+15
DB/Rdl’s + curls: 4x15+15
Overhead Tri’s + curls: 2x15+15
Face pulls + Tri’s + Abs: 2x15+15+15
4 Likes
Back in the saddle, after 12 days off/out of town.
Sun/10/23
Pulldowns + pushdowns: 6x8+8
Cable flys + pullaparts: 6x12+12
DB curls + overhead tri’s: 6x12+12
3 Likes
Tues/11/25
Floor press: 3x6/ 2x3/ 3x3@ 185, all paused.
Rack pulls: 5x4/ 4@ 365, 405, 455
Incline DB’s: 5x8/ 8+8+8 drop set finish.
Pullaparts/ band stuff mixed in.
3 Likes
Wed/11/26
Box SQ: 5x3/ 3@ 315, 365
Close stance: 4x6@ 225
OHP: 3x5@ 95
Pulldowns: 3x8
DB curls: 4x12
4 Likes
Sun/11/30
Calf machine + pullaparts: 4x15+25
OHP: 6x5 to 115/ 2x5@ 95. Slowly working back up.
DB laterals + curls: 4x15+15
Rope pushdowns: 4x15
Dead Hangs: 4x30 sec.
4 Likes
Tues/12/2
Box SQ:
6x3/ 3@ 315, 345.
Box +3": 3@ 315, 365
DB/ Rdl’s: 3x15, with myo-reps.
1 arm DB row: 3x15, myo-reps.
That is all.
4 Likes