Thursday
Upper warms: 12x25/ Rev.hyper- 2x25.
Mid to high cable fly: 3x15
Inc. press: 4x6/ 3x6@ 155
DB press: 2x6/ 8@ 80’s/ 10 + 10@ 60’s rest/pause set.
Extension + curls: 2x10+10
V-bar pulldowns: 2x15
V-bar seat rows: 2x15
Pull aparts: 2x25.
Sat/1/18.
Lower(mostly) warms; 12x25.
Box SQ/parallel/ comp. stance:
9x3 going up/ 1@ 315, 345, 375.
Conv. pull from floor:
3x3, 1@ 275, 315, 365.
Seat cable row: 5x10
Sauna + 3 cold rinse: 30 mins.
Tweaked by low-ish back with the SQ, just nagging over the weekend.
Sunday
Upper warms/ Abs: 10x25.
Comp. BE:
6x3 going up/ 1@ 225, 235, 245, with a serious 2 sec. pause.
Spoto: 3x6@ 185
Inc. DB flys: 3x15
Pullups: 3x5, after DB sets.
Right side only: Laterals and pulldowns, 3x10 each.
Cable Tri’s and DB curls: 3x15 each.
Tues/1/21.
Lower warms: 8x25
Misc. band stuff for upper mixed in.
Box SQ/ parallel/ speed work: worked up regular and very wide stance, sets of 2.
finished with 2x2 each stance @ 225, 275.
Wide stance: 1@ 275, 315, 335, 355. No leftover back issue. Hit a strong last rep, and moved on.
Mod Sumo: 2x3@ 225/ 3x3@ 275; 30 sec. rest., quick hips on these.
Lying KB Tri’s + Flys with 22lbs bell: alternated 25 reps each= 125 total.
Pullaparts: 1x50
Over-backs: 1x50
Leg Press/Quads: 4x15/ 4x10, 60 sec. rest.
Thursday.
Upper stuff: 6x25
Inc. machine: 1x50
Shrug machine: 1x50
Decline DB’s: 6@ 50, 60, 70’s/ 3x6@ 90’s and 80’s
Rolling Tri’s: 2x15@ 30’s
1 arm DB rows:
Alternating sets of 5’s then 3’s= 30reps each side @ 120lbs.
Alternated 5’s =30 reps each @ 100
Quads Ext.: 5x15
Sat/ 1/ 25
Upper/Lower warm-ups: 10x25 misc. machine
Hams, ABduct, Back Raise, Abs: 3x15
Sun/ 1/ 26:
Mostly Lower warms: 10x10
4"block pulls, misc. stance: 20+ sets going up; change feet and grips.
Finished with 1@ 365, 85, 405, 425.
5x1@ 405
Bi’s and Tri’s: 3x15+15.
A guy I Love, had a massive heart attack Friday morning. The fall woke his husband (33yrs.); He did 911 and CPR. It’s the only reason he lived.
Just over 3 days in, he’s improving but…we’re still ‘one day at a time’ here.
Any TNation strength will be put to use, Thanks.
Z
Sending healing thoughts!
I’ll do an extra rep for your friend.
Thanks to you both; we’ll take it.
Mon/1/27
Crowded session so, I jumped around a bit; got things done.
Upper/lower warm-ups: 8x25
Abs/ back ext./ rev.hyper: 2x15 each
Leg Press: 5x15, misc. stance, all paused reps.
Cable crunch and Tri’s pushdowns: 3x15+15
Band/shoulder stuff: 5x15
V-Squat machine: 6x6, 5 second eccentric.
Low to high, rear delt and chest fly: 3x15+15
Lots of deep stretching between leg press/ V-Sq’s.
Weds/1/29
Warm-ups: 8x25
Abs, back raise, rev. hyper: 1x25
Comp SQ: 8+ sets working up to,
1@ 315, 335, 355.
Speed SQ/ parallel box: 10x2@ 225, about 20 sec. rest.
Standing/1 leg hams: 3x15 each
Lying hams: 3x15
Pulldowns: 3x15
Giant set: rev. hyper/ back raise/ crunch; 20 each
Thursday: Did some upper-pumping/ Abs stuff
Friday: Dental removal/biopsy, home at 4pm; gauze, ice pack, and 1 small pill by 415p.
Saturday: Errands AM, misc. laying around/napping (with cat), yogurt + ice cream x2.
Sunday:
Upper/Lower warms @ 5x25 each.
Cable fly + rear delts: 3x15+15
Cable crunch + Tri’s: 3x15+15
Misc. band stuff.
Mon/ 2/3
Quads: 3x20
Hams: 3x15
Calf: 3x10… All these with 30 or less sec. rest.
V-Sq machine: 6 sets up/ 4 down x 6reps. Rest only to +/- plates.
Back raise + Crunchs: alternating 20’s to 120 reps.
Seat row/wide grips: 5x15
Pull aparts: 1x50
Tuesday: Did some misc. lower-pumping-bullshit, plus Abs.
Fri/2/7:
Mostly upper warm-ups.
Floor press: 1@ 245, 260, 270
Close grip: 3x6@ 185
DB Inc.: 25@ 40, 50’s
Pushdowns: 3x10
Saturday.
Lower warm-ups: 8x25
Parallel box/ wide stance:
10x2 going up.
3x2@ 315. Not to solid today so, I just moved on.
Sumo pulls: 6x2@ 315
Swiss ball back raise: 2x25
Quad extensions: 4 sets of ‘21’s’.
Tues/2/11.
Warm-ups: 8x25
Comp. SQ: 10x 2, going up.
1@ 315, 335.
Speed SQ/parallel box: 10x2@ 275
Hams: 6x6
ABD machine: 4x6
Abs: 20, 10, 10
Thurs/2/13
Warm- 8x15, Abs x 3.
Comp. BE: 10x3/ 1@ 225, 240, 255/
Spoto: 6x6, pretty hard.
1 arm DB rows: 2x5@ 100, 110, 120
Rolling Tri’s: 15, 10, 10
Standing Abs, rear delts: 3x10 each.
Sat/2/15
Warm-ups: 8x25 lower/ 2x Abs and Rev. hyper.
DL from floor:
Conven./ Sumo: 1@ 315, 365.
4" blocks/ Sumo only: 1@ 315, 365, 405, 435, 465; straps last 2 reps.
RDL-ish: 4x6@ 315
Single Hams, ABD machine, Abs: 3x10 each.
DB pullovers: 30 @ 30
Sunday, 10 weeks out.
Warm-ups: 8x20 upper.
Cable fly: 3x15
DB Inc.: 3x15
Inc. clurls: 3x15
Close grip BE: 3x3/ 3@ 185, 205, 225.
DB Tri’s: 10@ 25, 35, 40
Abs: 3x10
DB pullovers: 30 @ 30.