10-29 Max Upper
Overhead Cable Extensions x 25
Single Arm Pulldowns x 25
DB Pressing x 25
2 rounds
2 On the Smooth Bench Press
220 x 2
230 x 2
240 x 1
Chinese Row
x 8 x 3 sets
Incline Bench Press Machine
x 12 x 3 sets
Cable Tricep Pushdown x 20
Front Plate Raise x 20
2 pairs
You bros won’t believe it, this was Another great workout. I’m mildly pleased with the 240 close grip. I feel like I left a little in the tank. I wasn’t sure how 220 or 230 would go, and 3 steps into the unknown is about all I can handle without getting all worked up and excited. Theoretical bench may have gone up another 5 pounds.
Max effort got me excited and assistance work was minimal so I felt way better walking out of the gym than walking in.
Later we’re hosting a birthday party for my GF’s mom, so it’s nearly time to start fortifying my nerves.
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10-31 Dynamic Lower
Stretch hams, glutes, piriformis, hip flexors x 2
Hams Curl/1 leg bend over x 10
Step down/ step up x 10
Leg Raise/ psoas march x 10
2 rounds, first round easy, 2nd round less easy
Box Squat
50 kettlebell + small chain over shoulders x 3 x 8 sets
Deadlift From Rack
105 + mini bands, pin #1 x 2 reps x 4 sets
stand on block to increase ROM x 2 x 3 sets
add bumper to block x 2 x 3 sets
Standing neck harness flexion x 15+
Back raises on glute/ham or 45 degree x 12+
Shrugs on T -Bar Row x 15+
3 rounds
My girl got me a heart rate monitor, I hope I can get a cool info-graphic for this workout. It was 30 minutes and I allegedly achieved 198 beats per minute at some point. Solid workout too.
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I’ve been wanting to get a heart rate monitor for cycling, I planned to try it in the gym too, just to see.
I know you are pretty methodical with lifting, do you plan to use the data in a certain way? Or just a new toy to play with?
With this workout? Are you a God? What is your max heart rate ffs? I reached precisely 198 last week, but after a 2km rowing sprint and I wanted to die ahahah
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For sure a new toy to play with. I really like to see Chong’s heart rate info charts after his training. Especially for interval work. I love to see the steady ups and downs. I think it would be fun to see what different sets/reps/rest times do to the old ticker.
At some point it might be fun to base rest times on heart rate falling back to a certain point, like some kind of fighter training. In case I decide to enter the octagon or something.
European Bros!
I think this thing may be more of a step counter that kinda tracks your heart beat vs a real monitor. I checked my pulse with a blood pressure cuff, just hanging out at the house and the wrist watch monitor read about 10% higher than the cuff.
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The only reason I would use a HR monitor for lifting personally, is to gauge recovery between sets as you’ve already mentioned @FlatsFarmer
In saying that It would be novel to see how far your HR get gets jacked doing a set of say, trap bar DLs for high reps
The HR is essential for cardio imo. Especially if you want to elicit a specific response.
I think @kleinhound summed it up succinctly in his log with regards to how HIIT and LISS elicit these responses however I forget ho he put it across. Maybe he can chime in
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11-1 Dynamic Upper
Stretch pec/upper trap
Band Y Raise x 15/straight arm pulldowns x 15
Cable Rope Pushdown x 25/ cable Rope Overhead Extensions x 25
Bottoms up Kettlebell clean and press x 20/ bottoms up Kettlebell bench x 25
1 round with first moves, 1 round with 2nd moves
Slight Incline Bench + half strength minibands
120 x 3 x 9 sets using, rotating through 3 grip widths
Prone shrug x 12/prone row x 12/ standing shrug x 12/ bent row x 12
2 board Pushup with 2 count eccentric, 2 count pause at bottom and 2 count concentric
Band Tomahawk x 25/ band overhead extension x 25/band Pushdown x 25
2 rounds
Fat Rope Chin-ups
x 2/ 3/ 4
x 3/ 4/ 5
I had a couple too many bourbon and cokes at a wedding last night, today’s workout was just OK. All the sugar from the Coca-Cola must have effected me.
I liked the contrast between fast incline benching and slow pushups. It really felt like I was training the entire ROM.
Pulse got to 126 today, which seems reasonable. Maybe I had the watch band too tight yesterday and the tourniquet effect messed up my numbers.
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Condition - top speed work
Cardio - gas tank work
That’s my meathead reasoning
Good to have both, but work better trained separately (most of the time)
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I’ve survived 4 nights with my woman’s mother and grandmother staying at our house, hosted the mother’s birthday party, attended a wedding and finally my girl’s baby shower today. Granny got food poisoning!
One more night with company then it’s back to normal at the house.
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She’s well enough to travel!
I was like David Spade this morning, “Buh- Bye!”
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A not great video about sled drags. I was supposed to start doing this regularly, weeks ago.
As much as i love the idea and benefits, sled dragging is one of the most boring things a man can do
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It’s definitely whack going back and forth with a bunch of turning around in a parking lot somewhere.
Outside my house, dragging through the woods with some good music is way better.
11-4 Bonus Lower
Pull-Thru Drag x 120 feet
Backwards Drag Up Hill x 100 feet
Sideways Crossover Drag x 22 steps per leg
2 rounds
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11-4 Max Effort Lower
Glute/Hamstring move x a bunch
Abs x a bunch
Quad/hip move x 20ish
3 rounds
Power Clean from Blocks
205 x 1
Power Snatch from Hang
135 x 2
Close, Neutral Pulldowns x 8-10 x 3 sets
Kneeling GM x 6-7 + 2 cheating nordic hamstring curls x 3 sets
Hanging Knee Raise, both legs. Fat Gripz on Bar x 5 x 3 sets
Reverse Hyper, Single Leg, slow eccentric x 12 x 2 sets
Rusty as Hell on the quick lifts! Catching the bar was the hard part.
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My traps have been sore!
11-6 Max Upper
Get loose
Back Move x 25
Tricep Move x 25
DB Press x 25
4 rounds, different moves/angles each round
Bench Press + Big Chains
190 x 1 (about 90% of last time)
200 x 1 (last convenient weight that’s still less than last time)
210 x 1 (5 pounds more than last time)
115 x 10 close grip
95 x 11 wide grip
Dumbbell Row
x 8 x 5 sets
Press Behind Kneck x 15+
Front Plate Raise x 20
4 pairs
PJR Pullover x 12+
3-3-3-3 Pushup x 3, maybe 4 reps
3 pairs
I woke up anxious to hit this bench press and had to rush to the gym this morning. Emo Bros! That’s why you’re not supposed to plan anything! It was way easier today than last month. Training is working!
2 Likes
Dumbbell Z Press for the top of the press, or to emphasize end “range shoulder flexion.” If you can’t lock out your presses, it’s common to lean back to finish the lift. But then you don’t achieve the fully locked out, end range shoulder flexion position. You game those reps and out road the work.
I fail in the barbell Z Press by leaning/falling back Every Time. Maybe by practicing with dumbbells I can conquer this movement.
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11-6 Bonus Upper
Straight Arm Band Pushdown x 25
Sled Y-Raise / Sled Facepull / Sled Rear Delt x feet 200 out
Sled High / Medium / Low Row x 200 feet back
Band Pushdown x 20 /Overhead Extension x 20 / Neutral Pushdown x 20 / Pushdown + Internal Rotation x 20
Twice around.
Everything burned!
