Do you have access to a adductor/abducter machine? Those used to really strengthen my hips. Also glute work
ya i do. maybe i’ll give them a go. thanks.
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Jan 31/2024 - Friday
Morning
Bench Press
100x2
140x1
160x1
170x1
190x1
167.5x5x3
after work
Incline Bench Press TNG - lbs
135x5
225x2
265x1
285x1
260x5x3
Pendulum squat - lbs
45x5
90x5
115x5
125x5
135x5
125x5
115x5
Chins BW
8x5
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Feb 2/2025 - Sunday
Bench Press
70x5
120x2
150x1
170x1
167.5x5x5
Incline Bench Press TNG - lbs
135x5
225x2
260x5x5
BB holds with 295lbs
25 seconds.
not getting better. need to re think grip training
Feb 3/2025
Hack squat - lbs
0x10
90x10
180x5
200x5
220x5
240x5
260x5
270x5
leg curls machine
60x5
65x5
70x5
75x5
Chins BW
10 sets of 5 reps
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Feb 5/2025
Morning
Bench Press
25 push ups
25 push ups
100x3
140x1
160x1
170x1
190x1 - felt good
170x5x3
After work
Incline Bench Press TNG - lbs
135x5
225x2
265x1
285x1
265x5x3
BW Chins
x5
x5
x5
x5
weight about 107 in the mornings. weight gain from about 102-103. obvious reason why there is a bit of an uptick in strength.
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Feb 7/2025 - Friday
Morning
Bench Press
25 push ups
25 push ups
100x3
140x1
160x1
170x4x5 - felt bad
After work
Incline Bench Press TNG - lbs
135x5
225x3
265x4x5 - felt bad too after 1st set
Pendulum squat - lbs
45x8
90x5
115x5
135x5
145x5
135x5
T rows - lbs
45x10
90x5
135x5
145x5
155x5
165x5
155x5
145x5
this block was weird. first day felt super strong, then I felt worse, then the 2nd to last day felt strong. then last day not so strong.
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Feb 9/2025 - Sunday
DE LOAD
POUNDS
Bench Press tng
135x25
135x25
225x5x10
Incline Dumbbell bench
80x4x10
T bar rows
45x15
90x5x10
Chins BW
4x5
Hack squats
90x8
140x5x8
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Feb 12/2025 - Wednesday
DE LOAD 2
POUNDS
Bench Press tng - varying grips and feet off and on
135x25
135x25
225x5x10
Incline Bench Press TNG
135x5
185x4x8
Lat pulldowns
130x4x12
Machine rows
130x4x12
50 BW squats the next day.
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Feb 16/2024 - Sunday
Bench Press
25 push ups
25 push ups
70x5
120x2
160x1
175x1
155x5x5
DB incline Bench Press - lbs
85x5x8
Chins BW
5x5
1 Like
Feb 17/2025 - Monday
Hack squat - lbs
90x8
180x5
230x5
250x5
270x5
230x5
leg curls on machine
50x5
50x5
50x5
55x5
60x5
T bar rows - lbs
45x10
90x8
135x5
145x5
150x5
155x5
145x5
Ab wheel from knees
5x5
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Feb 18/2025 - Tuesday
Holiday off work, so moved Wednesday gym day down
Bench Press
25 push ups
25 push ups
70x5
120x2
160x1
175x1
157.5x5x3
DB Incline Bench Press - lbs
90x5x5
Leg closing machine
worked up to 80x12
Leg opening machine
worked up to 80x12
Chins BW
5x5
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How did you like the adductor/abducter machines? Did they work the muscles that keep getting injured pretty good?
I felt good after for sure. I’ll have to keep them in and see if it gets better.
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Feb 21/2025 - Friday
Bench Press
25 push ups
25 push ups
70x5
120x2
160x1
175x1
160x5x5
Incline Dumbell Bench Press - lbs
90x5x8
T bar rows - lbs
45x8
90x8
135x5
145x5
155x5
160x5
145x5
Pendulum squat - lbs
45x5
90x5
115x5
125x5
135x5
140x5
125x5
1 Like
Feb 23/2025 - Sunday
Bench Press
25 push ups
25 push ups
70x5
120x2
160x1
175x1
192.5x1
162.5x5x3
Incline DB Bench Press - lbs
100x5x5
Chins BW
5x5
1 Like
Feb 24/2025 - Monday
HB squat - slight pause at bottom - lbs
45x5
135x5
185x5
225x3x5
Hack squat - lbs
90x5
180x3x5
Romanian Deadlift - lbs
135x5
225x3x5
T bar rows - lbs
90x5
135x5x5
leg close and leg open
80x3x12
80x3x12
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im sick. fever and cough. skipped Wednesday workout
Seems like everyone is getting sick. Get well soon man!!
ya seems that way. ever since covid just get sick every 2 months or so. not good for the progression.
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