Good stuff here. All the best for 2019.
He looks beautiful and eeevil at the same time. Congratulations on being adopted.
Sun., 1/6.
Con. DL @ 4" blocks:
1@ 315, 365, 405, 425.
8" blocks= just below knee:
315, 365, 405.
RDL:
3x4@ 315
5 rep cluster @ 365
Bent row: 3x15@ 135
Leg press:
15@ 300, 400, 500
5x15@ 600 w/ 30 sec. rest.
DB curls: 8 sets of something.
2 Likes
Monday.
Max Effort/ Upper pumping…
Abs, face pulls, pull downs.
ABduct/ADuct machine:
Alternated 20 reps, 1 non-stop set of 200 reps.
Floor press: up to
1@ 225, 246, 265…quite a strain.
4x1@ 245
Close grip/floor:
6x4@ 185; 30 sec. rest.
Iso. high row/pulldown:
20@ 135
10@ 185, 225, 275
30@ 185 w/straps
Decline DB Tris: 3x15
decline DB pull overs: 30 @ 30lbs, after last set.
Super upper body pump; felt good.
1 Like
Thurs., 1/10: Lot-O-Squats.
Abs, face pulls…
Front SQ:
2x6@ 135, 185
1@ 225, 245
3x3@ 225
Box@ para./ competition stance: Up to-
1@ 225, 275, 315
Plus "2: 1@ 225, 275, 315
Plus "4: 1@ 275, 315, 365
Plus "6: 1@ 315, 365, 405 435
2 reps @ 455.
Horrible walk-out, but the squat part was pretty solid.
Shoulder pumps: 2 sets of misc. DB’s for 50-60 reps
Decline Tri’s ext: 3x15
Decline DB pullovers: 3x15
Standing abs: 3x15
1 Like
Sat.; Wanted Max Effort/ Upper.
Shoulders and elbows, wrecked and sore from work; painfully so. Tried some OHP but, called it pretty quick.
It turned into a pump party instead.
Tris’s and face pulls: 3x10 each.
1 set of 50 reps of:
calf, hams, Abduct, Adduct, cable rows, cable ohp.
Seat Quads: 5x10, hard, short rest.
Seat Hams: 5x10, hard, short rest.
More Abs and misc. band work @ many, many reps.
Tues., 1/15.
Pulldowns: 1 set of 40
ABduct: 1 set of 100
ADduct: 1 set of 100
Bike: 5 mins hard pumping…
SQ/parallel box with wide/comp. stance:
Worked up to about 16 reps @ 275/315, changing stance…
Sumo pulls: 6x3@ 275
Lots of band stuff as I went along…
Quad Ext: 10x10 with 30 sec. rest.
Some mobility BS, then just left…
1 Like
Sat., 1/19…some leg stuff.
Seated Hams: 10x10 pumping
Bike: 5 mins of quad pumping…
Paused SQ:
2x4@ 135, 185,
2x2@ 185, 225, 285
Fronts: 3x6@ 185
Close: 3x10@ 185
Rev. hyper, off box: 2x25
Leg extension: 10x10, more pumping w/short rest.
Bike: 6-8 short, hard ‘sprints’, pumping stuff up.
1 Like
Sunday.
Used my BenchBlokz (?) tonight. I have the 1-5 bored press version, which will take a bit to get used to.
Floor press w/block:
3 board:
2x1@ 185, 225,
1@ 245, 265, 275
Top 1/2 pin press:
1@ 185, 225, 255, 285
1@ 305
Seat cable row: 1 x50
Seat dip machine: 3x15
DB incline press: 6x6 going up.
Abs: 8-10 sets, while watching football.
1 Like
I have a BenchBlokz as well. I really like it, although I have not used it in a long time.
I also have my ergometric bycicle close to the TV to watch news, series, etc.
Yup. The Block is a fun ‘tool’; so is that Ergo-Bike I imagine…
Weds., 1/23: Leg pumps.
Bike: 2 mins.
ABduct/ADduct, same for both machines:
2x20
10x6, working up hard.
Bike: 2 mins
Seated Hams/ seated extensions: same for both machines:
2x20
10x6, working up.
Bike: 2 mins.
Hack SQ:
2x20 empty
5x10 working up.
Bike @ 2mins.
Did some decline tri’s, extensions and presses at the end…
Friday, pressing and stuff.
Face pulls, Abs, rows: 3x15 of each.
Incline:
worked up to 1 @ 205…pretty slow.
Switched to a 3 board press:
1@ 185, 205, 225.
Med. incline DB:
6@ 50, 50, 70,
2x6@ 80’s
Drop set= 4@80 + 20@40’s
Seat Hammer rows:
10’s @ 135, 185, 225, 275, 275
Drop set= 46 reps total…working back down.
Sat., 1/26.
Warmed up with 10-12 sets of 3’s on squats; paused, wide…pull throughs and misc. band stuff for shoulders…
SQ: 12x1@ 275 EMOM
Good mornings to pins:
5@ 135, 185, 225
3x5@ 275
DB pullovers: 1x50@ 30
Rev. hyper: 1 set of 50
2 Likes
Tues., 1/29:
Hammer Iso-Bench
2x8@ 135, 155,
2x5@ 175
2x3@ 225
Dips: 10x5, EMOM.
Mid-Inc. DB’s:
2x15@ 30
6@ 50, 60’s
4x4@ 70’s
Tri. extensions/ curls, super sets. (same bench)
3x15 + 15 @ 20’s
Pulldowns:
2x20
Drop finish= 10+10+ 50
2 Likes
Weds; a little leg stuff.
Abs, face pulls, Bike 2 mins.
ABduct and ADduct machines: same for both
1x50
12x6, up 10 sets, down for 2.
Bike 2 mins
Calf and leg extensions; same for both
12x10; up 10 sets, back down for 2.
Bike 2 mins.
Shrug machine:
4x25@ 135, 15 sec. rest between
1 Like
Thurs., 1/30: Upper.
Abs, pressdowns, face pulls…band stuff.
Close grip Inc:
2x3@ 135, 155
2x1@ 185
1@ 205; a miss, racked into the lower pin.
4x3@ 165
Decline DB’s:
6@ 30, 40, 50
4@ 70, 80, 90’s
3 reps @ 100’s
90 was shaky, but I just had to go 100’s. A couple guys seemed to be waiting for a possible shit-show, but… they went up. Not pretty, but the first 100’s I’ve ever pressed.
I’ll take it.
Hammer-Iso pulldowns:
6@ 135, 185
4@ 225, 245,
Drop set for 30 reps
Arnold press: 1x50
Rear delt swings: 1x50
1 Like
Friday; lower and stuff.
Abs, Tris, band stuff…leg swings ect.
Squats: 3x3@ 135, 185
SQ to pins: going with 1/3 depth.
3@ 185, 225, 275
2x1@ 315
1@ 345, 375, 405, 435.
Un-rack 455 with 10 sec. hold.
AMRAP: 7reps at 405.
Leg Press:
15@ 300, 400
10@ 500
4x10@ 600
Drop set finish: 10+10+ 15+ 25reps
DB pullovers: 3x15@30.
Pretty well done after this
2 Likes
Mon., 2/4: pretty busy, did mostly lower.
ADduct, ABduct, hams, calf: 3 sets of each.
Box SQ/ wide and conv.: warmed up to-
Con: 5x1@ 315, every minute.
Wide; 5x1@ 275, every min.
Lying Hams: 8x6, working up hard.
ADduct and ABduct: same as above.
pulldowns: 2x25
Decline pull overs: 2x30