Sunday, 8/19
SQ:
Worked up 5’s & 3’s: 12 sets total.
Leg press:
Worked up with 8x8
Drop set finish @ 32 reps.
Pull/chin ups:
8x5
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Drop sets are painful. I try to avoid them. I bet the 32 rep leg press burned a little.
Sure did. That’s why it’s the ‘Big Finish’.
Tuesday, 8/21
Leg pump:
Seated hams: 4 sets, then 6x6.
Calf: 8x10.
Quad ext.: 4 sets, then 6x6
Hack SQ: 100 reps, no weight added, changing foot positions.
Quad ext: 6x6
Did each move with 30 sec. rest between sets.
Dips: 5x10
Bench: 5 sets, then 4x3@ 205, blasting them up.
Push press: 4 sets, then 4x1@ 165.
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I think you need to put ‘big finish’ into your workout write up.
Drop set BIG FINISH @ 32 reps.
Does that mean 1 set of 32 reps? I don’t think I’ve ever done any non-body-weight exercise for 32 reps.
NHL : I do now the then; when I earn it.
H320 : All 1 set. Did 8 @ 480, 390, 340, 220
Thanks Boys.
Wed., 8/22
Standing cable curls/ press downs: super sets.
8x10 each, pretty hard
Super sets:
Pullups: 3x5
Abs: 3x10
Shrug machine: 3x10
Lying Tri ext/ standing curl; super set.
3x10 each
Pullups: 3x5
Thurs.,
Flat DB power fly:
10’s @ 20, 30, 40, 50, 60’s
DB press: 3’s @ 70, 75, 80/ 5@ 90’s
Rack pulls; at the knee.
3’s @ 225, 225, 315, 365, 405, 455
3x6@ 405
Friday Night Leg Pump (and stuff).
3x15 of the following:
Straight calf
ABductor
Adductor
Seat hams
Hammer uni-rows:
15 @ 135, 185, 225, 225
Big Finish with assist:
24 reps @ 225
Pull ups: 3,3,5,5,5,3,3
Sunday, 8/26
SQ:
Worked up to
2x1@ 275
2x1@ 315
4" above parallel, on box:
3x1@ 375
3x3@ 375
Pull through:
5x15@ 100
Tues., 8/28
Quad ext: 2x20/ 15x5 heavy, with 15 sec. rest between.
Hack SQ: 50 reps; no weight added, full range.
Calf: 15x 5, heavy, with 15 sec. rest.
Inc. DB:
8@ 40, 40, 50, 60
6@ 70, 80, 80’s
Inc. BE:
2x8@ 135
5x5@ 135; 30 sec. rest.
OHP:
3@ 93, 93, 135.
1@ 155,
3x1@ 165
V-Squat machine:
5@ 225, 315, 405, 495, 585.
Big finish, drop set:
5@ 585, 495
10@ 405, 315, 225…40 reps total.
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Thurs.
Abs 3x10
face pulls: 3x10
DL: 8 sets, up to;
5@ 295
4x3@ 295; very quick.
Dimmel DL:
3x15@ 95; harder than I expected.
Pendlay rows:
10x5@ 95; 10 second rest between sets.
Standing hip ext. with band:
5x20 with 10 sec. rest between
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Sat., 9/1
Bench, after 6 weeks; sadly weak.
6x5, working up
4x3@ almost nothing.
High Inc. DB / super set w/ pull aparts.
6x12 working up to 60’s
6x12 hard pulls
Rope curls/ tris super sets:
6x 10 each; pretty hard pumps.
Pull aparts:
5x10, very hard squeeze; back and forth with my friend.
Short, but serious upper body/ arm pump tonight; felt good.
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Your bench should come back it you stay with it.
Yes, yes…of course it will. But, Dang!
Sunday 9/2.
SQ:
8x3 working up to;
4x3@ 275
SQ: front+ back+ back/close.
All at 135.
4+4+4 reps
5+5+5
6+6+6
Big Finish: 8+8+8 reps.
Really got some sweat/ breath going.
Pull ups:
10x3; while helping my lifting friend. She started with 1; now at 2. She’s doing sets of 3 & 4, with me spotting her up, her pausing, then slowly lowering; working well.
Not much really; didn’t want any more of the high-rep SQ’s though.
Tuesday; Push/pump night (as it turns out)
Shoulder pumps:
2x50@ 5’s. Misc. arm circle, laterals…
2x30@ 10’s. Laterals, press…swings.
Inc. BE:
4 sets up to 4x3@ 175
Shrug machine:
3x10@ 225; 3 sec. hold
Bent row; same machine.
3x10a@ 135
Push Jerk:
2x2@ 95
1@ 135, 155
3x1@ 175
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Thurs., 9/6
Smith machine, RDL’s
6x3 each, working up with Con/Sumo stance.
3x3@ 365 of each.
Squat; 1.5 reps:
3x6 going up.
4x4@ 225. Slow, painful, and groovy.
Seat calf 5x5@ 225
Floor press:
6x3 going up.,
3,3,2 @ 245
3x1@ 245
Pin press @ 6" above chest:
3x1@ 275
Hip thruster:
3x10
Sat., 9/8
This week: finding maxes to use for strength based training, into the new year (at least).
DL: About 6 sets, working up to;
1@ 315, 335, 365.
1@ 385. Hard enough for my goal today.
Trap bar:
2x5@ 365
8@ 365… an AMRAP set.
BE: 6 sets up to;
1@ 225, 245
4x1@ 265.
Teaching my friend how to spot safely/ effectively. The first 3, she was getting the feel of it. The last 265 was a 5 second rep; no joke. Again, it’s what I wanted tonight.