Tuesday training, after dentist visit; didn’t feel a thing.
Lots-O-warm ups.
Floor pressing: 9 sets total of speed-3’s @ 135/ 155.
Regular sets; 3@ 185, 205/ 3x3@ 225
Wide grip: 3x6@ 185
Pendlay rows: 5@ 135, 135, 185/ 3x5@ 225
JM press: 6x6 going up/ 1x20
DB Inc. fly: 2x25@ 20’s
" " press: 2x25@ 40’s
Lots of heavy pullaparts with the benching.
Weds/12/11.
2x20-25 of;
Face pulls, abs, rev. hyper, rope pulldowns, hams, calf.
SQ, just regular squats: about 8 sets misc., warming up.
Anderson SQ @ parallel: 3x1/ 3x1@ 275
Anderson @ high: 1@ 315, 365, 385.
Close stance @ parallel: 4x6@ 225
Back raise: 1 x50.
Single leg, leg press machine: Alternating 10’s to 100 pre side.
Cable crunch: 10, 5, 10, ,5, 10
Seat wide rows: 2x25
Quads extensions: 6x10 up, 4x10 back down, 30 sec. rest.
Yup, kinda a pumping party.
I’m just catching up. It looked like a pretty cool gym.
Yup. All the heavy, crazy stuff you’d hope for , and some homemade things too.
Weds lower body party really set in last night: ADd/ABd, quads, hams and stuff, all tight and feeling tired. But of course, in a good way.
Sat/12/14.
Super-Upper warm-ups, plus Abs and Rev. hypers
Low/2 board press: 8 sets then, 5x1@ 225
Decline DB’s: 6@ 50, 60/ 3x6@ 80’s
Cable fly:3x20
Cable rear delt: 3c20
Seated V-bar rows: 3x10
Band Tri’s pushdowns: 1x50
Sun/12/15.
Super lower warm-ups, back raise, rev. hypers.
Speed pulls, from floor: several sets of 2-3,sumo and conv.
Finished with 6x3@ 275/ 6x1@ 315
Zerchers: 3x5/ 3x3
High pulls: 6x5
Landmine rows/misc. grips: 8x5/ 1x50
Glute raise/ back raise/ GHRs: 3x10 each giant sets.
ABD/ ADD machines: 2x10
Rope crunch + pulldowns: 2x10+10.
is it odd to say I am turned on sexually by pics of a gym?
Not in person. Over the internet?..Yes.
Tues/12/17.
Upper/Lower warm- ups @ 20mins.
Box SQ/ parallel: worked up regular and wide stance, several sets of 1-2’s going up.
Wide-1@ 315. Maybe PR weight + very solid, upright rep.
Regular stance- 1@ 315, 335, 355, 375= miss.
Felt OK off box, got stuck…strained a couple secs…took it back to the box, paused, then tipped forward to safeties. Didn’t just crumble and collapse so, still taking it as a good hard ‘thinking’ rep.
G.M.'s: 4x5/ 5@ 275
Working fast for all the rest.
Lying hams: 2x15
Leg extensions: 5x10@ 30 secs.
Rev. hypers: 2x25
Calf: 3x10
Hack SQ: 30@ 135 + 30@ empty.
Weds/12/18
Upper/Abs warm ups, about 12 sets.
Top 1/2 Bench/pin press:
3@ 225, 245, 265, 285 / 1@ 315
Floor press: 6@ 135, 185, 205, 225
J.M press: 3x15
Pulldowns: 3x15
Seat rows: 3x15
Shrugs: 5x10@ 225, w/quick re-grips.
Band fly: 1x50
Band pullaparts: 1x50
Wednesday:
Some extra lower body stuff, turned into actual work.
ABD/ADD machines, hams, quads: 2x25 each
Misc. Tri’s/pressing movements: 1x100@ 20lbs.
Close stance SQ:
12@ 135, 135, 185.
6@ 225, 275, 275
20@ 185
High pulls: 8x5, working up, for the pumps
Cable low to high/ rear delt & chest: 2x20+20
Calf: 6x10
Kbell press: 2x20
Sat/12/21.
8x25 upper warms, Abs.
Floor press: 6x3 working up to,
1@ 235, 245, 250, 265
1@ 280…1@ 290= 15lbs PR.
3x6@ 225
Inc. DB’s: 2x30@ 40’s
Hammer pulldowns: 1x 40, 20, 20
Band flys: 1x50
Face pulls: 1x50
Sunday.
I’m 52 today.
10x25 lower warms, back raise/rev. hypers.
Box/parallel/ very wide stance/Speed SQ:
4x2 cluster sets @ 135, 185, 205, 225
Box +2": 1@ 275, 315, 345, 375, 405
20@ 225
Seated leg press/ alternating legs: 10x10 each.
Banded Tri’s, pull aparts.
Dry sauna + 3 cold rinses: 30mins.
Birthday squats 
Yup, I guess so.