Single Arm Neutral Grip Pulldowns
x 10 x 3 sets after 2 warm ups
1 Arm DB Row
x 10 x 3 sets after 1 warmup
Straight Arm Pulldown
x 11 x 2 ass busters
Combo Cable Row/Pulldown, medium semi Supinated grip
x 12 x 2 sets
Alternating DB Curl + Fat Gripz
x 10 x 2 + 1 drop set of 10
KB Arnold Curl
x 11 x 2 + one drop set
DB Incline Curl
x 10 x 2 sets
Band Curls anchored Overhead x 40+
Band Hammer Curls x 40+
twice
I was going to blow up the traps with the high rep Trap-mydia circuit, then I forgot and just left the gym. Maybe next time. Anyway, during the spring/summer I did that kind of high rep pumpy stuff for traps after lats as kind of a bonus and my traps responded.
It seems like traps and triceps respond best to the pumpy stuff, as long as I do heavy stuff too. I wonder if it has something to do with traps and tris having mixed muscle fiber types of something.
I got “Hardcore Bodybuilding: A Scientific Approach” by Fred Hatfield in the mail yesterday. I’m pretty excited, just kinda half assed following the approach that some internet dudes said Hatfield used has been effective for me. It should be cool to get it straight from the horse’s mouth.
Some low trap raises, Y-Raises and DB Bent Rows to get ready
Plate Loaded Incline Machine
85 x 8
95 x 8, 7
Hammer Decline Machine
70 x 8
85 x 8, 6
Pec Deck
110 x 10
130 x 8
130 x 8
Dumbbell Bench Press+ Miniband
30 x 10
40 x 8
35 x 8
3 paired sets
Band Tomahawk
mini x 25
monster mini x 17
mini x 20
DB PJR Pullover on Slight Incline
60 x 10
70 x 10
65 x 8
3 pairs
Band Overhead Extension x monster mini x 20 or less
JM Press x 105 x 10 or less
3 pairs
Good workout. Mostly normal lifting, controlled and not bounced, but no slow lowerings or dramatic pauses. Everything was like 95% pain free, even the sets I failed on. Conventional Lifting!
Seated Cable Row, Medium Width, Pull to Chin
60 x 40
Shrug Machine, Elbows Up Behind Back
Plate x 40
2 pairs
Cable Curls
90 x 15
100 x 15
110 x 12
90 x 15
Incline DB Curls
25 x 12
20 x 12
15 x 12
Pinwheel Curls
25 x 12
20 x 15
I got 4 sets of neck harness flexions in between sets of cable curls. Solid workout but the weights felt heavy, I never got past my last warm ups. Pinwheel curls were cool, I used to love those then forgot about them. Thanks to whoever’s log I stole them from.
I saw one of the new Corvettes today. At first I thought it was a Lambo. I wonder if Corvette enthusiast dudes like the new look.
Standing Leg Curl x 10
Reverse Hyper x 20
2 pairs, non killer
Standing Calf
x 10, strict, dead-stop then loose reps until failure. Like 8 or so more x 4 sets
Donkey Calf, wide
x 15+ x 3 sets
I tried some donkey calfs with feet close, but by that time I was getting zero calf. It was like all feet. Leg curls and reverse hypers were for a mild pump and to keep my tight quads from pulling on my shit. My right hip has been bothering me then it feels OK so I do some legs then it hurts again. I gave it some extra time before today, hopefully it’s cool now.
Low trap raise, internal/external rotations, wide pulldowns to chin to get ready
Straight Arm Pulldown
x 12, 12, 11, 10
Seated Cable Row, Medium Width, Lean forward
x 10 x 3 sets
Single Arm Pulldown
x 12, 12, 10
Landmine Row
x 12 x 3 sets
Barbell Curl
x 8, 6 after a couple warm ups
Fat Rope Chin x 2
Arnold Curl x 12+
3 pairs
Fat Rope Chin x 2
Band Preacher Curl x 35+/ Band Hammer Curl x 35+
2 pairs
Solid workout.
I got up to 2 plates and a 35 on the plate loaded pull down machine. Some of my bros we’re excited to get up to 3 plates on the chest supported row so 3 plates on the pulldowns and 4 plates on the rows has become my goal.
Chin ups on the fat rope are tough and fun.
Now to find a way to avoid chores for 3 hours until kick-off.
It’s great. I’m glad I’m a little more experienced, it would have been Tough to have a baby when I was more youthful. Communication, teamwork and planning make caring for the kiddo easier. I wasn’t great at those things in my early twenties. My woman and I have been together for awhile and we’ve got a pack of dogs so we were a little used to co-ordinating. It’s been fun and good for our relationship to take our skills farther.
All of that said, little Youthie has been grumpy for a couple days and nights and the machine was breaking down! Thankfully Grandma came over last night to help out, and I was able to get a solid night of sleep and recharge.
Arm circles vs band, W/Y/T raises, internal/external rotations to get ready
Pec Deck
x 10 x 4 sets
Plate Loaded Incline Machine
x 12/12/10/10 working up
Decline Barbell Bench Press
x 12/12/10/10/12
So Short ROM Dips
x 10 x 4 sets
JM Press
x 10 x 4 sets
Rolling DB Tricep Extension with Fat Gripz x 12
2 D Handle, Knuckles In, Cable Pushdowns x 25
3 pairs
Really solid workout! Pec Deck is silly but Ruthless. It feels like sternum cartilage is friggin’ boiling.
I’ve been doing this Postural Restoration Institute breathing technique and it’s really helping my right shoulder stay on the bench and my right pec work in benching. I felt pretty stable and even today.
Short ROM Dips were killer! I had the dip handles set in the power rack so it was just locking out the elbows, like a 2 inch ROM from feet on the floor to fully locked out. It was all short head/just above the elbow.
2 D Handle tricep extensions were something cool from John Meadows I forgot about. I had to do like a mini drop set to hit 25 reps.
Full chest inflation for stable shoulder in bench press
Leg Extension vs Strong Band x 40
Peterson Step Up x 25
2 pairs
Reverse Hyper
100 x 15 x 4 sets
Donkey Calf, Feet Narrow
70 x 20
90 x 15+ x 3 sets
Seated Calf, Feet Wide
60 x 20
85 x 15+ x 3
Solid leg day.
I’ve been wrapping my hip with compression floss or voodoo floss. It’s a wide flat, strip of rubber band 3-4 feet long. I can really get it around my hip tight so it’s a better direct support than my squat briefs which are just tight all over. Matt Webbing told Pete Rubbish to try it out to fix Pete’s hip shift in the squat. When I searched around on what the floss did the best explantation I could find was that it helped the leg bone “centrate” in the socket.
That stuff is definitely doing something. Without the floss my foot is always rolling and my knee is always shifting around. With it I still need to focus on not twisting but I never think about my foot of my knee. That’s cool. I got 2 “levels” of floss, average and strong. The average is perfect. The strong was so tight it made my hip hurt for likes week.
I could definitely feel the breathing exercises working on the reverse hypers today. I was able to breath and expand into my right side way better. It felt like my body was 1/3 wider. Or like I hadn’t been using my oblique, lat and rib meat properly in the past.
When I was doing lunges some tight pants glutey girl was lunging too. 4 way in a circle while I just went back to front. So it was like we were doing a synchronized routine. Absurd!
The dogs and baby are getting along great. My mutts love people and they’re excitable and rowdy so they’re always jumping on people and slobbering all over everyone. They seem to understand that they need to be nice around kiddo and don’t jump or climb on you when we’re holding her.
I don’t mind the dogs coming up to sniff the baby or lick her head or check her out. We’re not exactly to the point of unsupervised dog/baby time though.
Overall we’re really pleased with how well the mutts have done. There was a story on the news around Thanksgiving of a dog killing a baby. It must have been terrible for that family and it was enough to scare my woman and give her one more thing to worry about near the end of pregnancy. Thankfully it’s all been cool.
Looks like everything’s going well for you! That story about a dog killing a baby is weird…on the other hand, you have pitties being very cuddly with children. Wonder what happened there
I don’t mean to make it sound like it’s 100% rosey all the time. Little Youthie was laying in her little pillow/seat thing, on the couch. Uncle Ricco, the 12 year old chihuahua, decided to go from one end of the couch to the other and walked right across little Youthie’s spot, stepping all over her. Friggin’ old-ass Rick!
