This is the problem right here! I love dogs, but those are…something else! haha
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2-16 Shoulders/Triceps
Lower trap raise, arm circles, internal/external rotations
Cable Rear Delts, Bend Over
x 12 x 2 sets
Cable Rear Delts, Stand Up and Pull Across
x 12 x 2 sets
DB Side Raise, real strict then do a few wide upright rows when fatigued
x 16 x 4 sets
1 Arm Landmine Press
x 12 x 3 sets
x 10 x 1 set
I wanted to get a few sets of Smith machine pressing, only that thing was too popular today. Maybe next time. What’s one more weak of narrow, boney shoulders.
Monster Mini Band Tomahawk
x 20+ x 3 sets
3-3-3-3 Board Pushups x until grindage
4-4-4-4 Board Pushup x until grindage
5-5-5-5 Board Push x failing
JM Press
x 12 x 4 sets
DB PJR Pullover on Slight Incline x 15ish
Long Rope Cable Tricep Extension x 25 needed to drop weight to hit reps
2 pairs
2-19 Lats/Biceps
Low trap raise, arm circle against wall, wide-neutral pulldowns x 2 rounds
Neutral Chin Ups
x 5
+17 x 5
- 22 x 5 x 3 sets
DB Rows
60 x 12
70 x 12
75 x 10, 10
Single Arm Lever Pulldown, Overhand Grip
80 x 12
105 x 10, 10
Pullover Motion, Laying on Chinese Bench
Bar x 25, 30
Seated Cable Row, Lean Forward
60 x 25, 25
Alt DB Curl
30 x 12
35 x 12
40 x 10
Cable Curl, Face away from stack for bicep stretch position
40 x 15
50 x 12
40 x 12
Barbell Drag Curl for Peak Contraction
45 x 23 x 3 sets
Straight Cobra!
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2-20 Money Maker
Get loose
Single Leg Kneeling Hamstring Curl
20 x 12
30 x 12
35 x 10
Back Raise on Glute/Ham
x 10 x 3 sets
Reverse Hyper
100 x 16
120 x 16
130 x 15, 15
Neck Harness Extensions
30 x 15
35 x 15
40 x 15 barely
35 x 15
DB Bend Over, pause above knees and at bottom
45 x 15
55 x 10
65 x 10
70 x 10
Standing Calves
x 13 x 2 easy ones working up and 3 tough ones
Donkey Calf, Wide Feet
70 x 17
90 x 17, 17
Seated Calf, Narrow
50 x 25
60 x 25
Solid training session. I think I need some kind of move specifically for side-ass.
2-22 Chest/Triceps
Low trap raise, Arm circles, internal/external Rotations
Pec Deck, Lean forward (focus on top half squeeze, peak contraction)
x 13 x 4 sets
Plate Loaded Dip Machine (stick to top of motion, or bottom of dip, stretch position)
x 12 x 4 sets
Bench Press with Chains
x 10 x 4 sets (115 + 44)
Hammer Decline Machine
70 x 9 x 2 sets
Monster Mini Tomahawks (peak contraction)
x 25 x 3 sets
Partial Dips, Just Lockout (kind of peak contraction, kind of press)
BW x 12, 10, 10, 9
PJR Pullover (stretch position)
x 12 (65)
Double D Ring Cable Pushdowns (mid range, middle head)
x 20 (50)
3 pairs
One more good one.
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2-23 Traps Brah! & biceps
Get loose, some DB Shrugs laying on an incline bench to excite low/mid traps
High Pulls from Hang (cheat upright rows?)
115 x 6
145 x 6
165 x 5 x 3 sets
Chest Supported T Bar
115 x 8
150 x 8, 8
Seated Chest Supported Row
90 x 100
115 x 10 x 2 sets with some slop on the 2nd set
Snatch Grip Barbell Shrug
95 x 40
DB Shrug on Incline Bench
25 x 40
2 pairs
Barbell Curl
80 x 8
100 x 8
110 x 8 x 2 sets with some slop in the 2nd
Preacher Curl Machine
15ish x 15 ish reps x 3 sets
Band Hammer Curl
mini x 40ish x 3 sets
Good workout. The seated chest supported rows crushed me, the handles were slipping out of my hands. Mid back was still a little fatigued from chins the other day. Which is good, cause that’s how it gets strong.
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Good stuff. I have seen Dale Mcpherson do these a lot. That guy is an absolute freak, so there’s probably some merit to it, haha.
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It’s good to hear they work for somebody! I need something explosive and multi joint, just not as explosive and multi joint as cleans from the floor. They are pain free and improving so far.
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2-25 Quad Legs
Hip airplanes, alternating toe touch, a few leg curls
Leg Extension + Strong Band
x 12 x 2 warmups and 2 tough ones + 1 drop set
Curtsey Lunge
x 13 x 2 warmups, 2 tough ones + 1 drop set. 2 chainz for the hard ones.
Belt Squat
x 20 x 4 sets
2 sets of band leg curls x 20
2 sets of reverse hypers x 20
4 sets of seated calf raises x 15+
interwoven together, alternating
Fast paced, I was sweating.
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2-26 Shoulders/Tris
Low trap raise, internal/external rotation, arm circles vs band x 2
Seated DB Press
a few BS sets
60 x 5 x 3 sets
Seated Smith Machine Press
70 x 10
90 x 10, 7
Whang Rows
20 x 12
25 x 12
30 x 10, 10
Side DB Action x 30
Rear Delt DB Swing x 30
2 pairs
JM Press
100 x 10
120 x 10, 9
Close Grip Bench, 3 count down and pause at bottom
120 x 12
140 x 10, 10
Tate Press x 20
Band Overhead Extension x 20
2 pairs
Done-ski!
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3-3 Lats/Biceps
Get loose, sub-scap Pushdowns moving around to hit many angles.
Straight Arm Pulldown, 2 D handles like Meadows
x 12 x 2 tough sets and 2 drops
Lever Iso Pulldown
x 11 x 2 tough ones and 1 drop
KettleBell Row
x 15 x 2 tough ones and 2 drops
Alternating DB Curls
x 10 x 1 good one + 2 drops
Barbell Drag Curl, + Fat Gripz, Hold at Top
x 13 x 3 going up + 1 drop
Cable Curl, elbow behind body for stretch
x 12
x 15
I jacked up the old back Sunday afternoon getting a little overzealous with the leaf rake. I limped around for a couple days and returned to the gym today (Wednesday).
It was a solid workout, I used drop sets to limit my exposure to heavy weights. Also kettlebells for rows because they only go to 60 at my gym. Kettlebells work pretty well for rows, I guess it’s the way they hang.
Holding the drag curl briefly at full contraction mae that move way better. The Fat Gripz didn’t hurt either.
3-4 Chest/Triceps
Bicep stretch, mid back squeezes, arm circles x 2
Smith Incline Bench
x 11 x 4 + 1 drop
Hammer Decline
x 10 x 3 + 1 drop
Band Low to Medium Fly Action (Aiming for good stretch) x 15
Pec Deck, Lean Forward for Upper Chest (focus on peak squeeze) x 20
3 pairs
Partial Dip Lockouts
x 15, 12, 12, 11
Band Pushdowns x 100 switching through different grips x 2 times
Smith Machine Incline Bench Press is “good.” I was doing it last summer with some other stuff. Then I dropped it because it was my least favorite. Doing it again today after month, I can appreciate what I was missing. A great combination of locking in and grinding like a barbell and really focusing on the pecs like a machine.
Pretty whack day for triceps. I didn’t want to lay down and I wasn’t feeling super creative to come up with something.
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I spoke too soon, my triceps are still sore two days later.
Bodyweight Update
A couple days after my birthday, after dinner, cake and beers I hit 245. The next day I eliminated 2nd lunch and Cake: 30 (where I would eat a bunch of cake at 12:30). In a month I was down about 10 pounds to 234.
Over Superbowl weekend I had pizza and wings one night, some chips and snack mix on game day and beers throughout. Over that weekend I gained back like 8 pounds and erased all my progress! I couldn’t believe it. I had heard stories of people sabotaging themselves over the weekend, but those people were grabasstic Clown-Dicks and that couldn’t happen to me! Well, it did.
It took me another month to get down to consistent 233 weigh-ins. And I’m still fat. Getting old sucks.
Also I focused on increasing bodyweight for a long time. Like 30 months. Maybe too long. I think the issue was that I learned how to use eating to increase bodyweight before I learned how to train to build lots of muscles. So I spent some of that time Just getting fatter.
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3-7 Traps
Get loose
DB Shrug on Incline Bench
55 x 12
65 x 12
70 x 12, 12
Chinese Row
115 x 12
135 x 12
155 x 12, 10
Standing DB Shrug, hold at top x 12
Snatch Grip Barbell Shrug x 12
4 pairs
Neck Harness Extensions x 12 x 5 sets ( up to 40 on last one)
Seated Calfs x 15
4 pairs
Standing Calf x 12 x 3 sets
- 1 wide foot x 15ish
+1 narrow foot x 15ish
No Biceps! Upper back feels like a slight sunburn.
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3-8 Shoulders/Arms
Low trap raise, arm circles
Smith Machine Press
work up in 5s
45 x 6
47.5 x 6
50 x 6
Landmine Press
a couple feelers
55 x 6
60 x 6
65 x 6
Barbell Curl
work up in 8s
100 x 12
110 x 12
Iso Preacher Machine
12.5 x 12
17.5 x 12, 12
Spoto Close Grip, 3 count down
115 x 12
125 x 12
135 x 12
PJR Pullover
60 x 15
70 x 12
75 x 12
I’m gonna go Chest/Back -Integrated Legs - Shoulders/Arms for awhile. Today had a nice flow. On light days it’s nice to put effort into warm up sets, and pause or go slow on the eccentric or whatever, so even the light sets are fatigueing. And that way you don’t have to do a million sets.
I had let that mindset trickle over into heavy day. I’ve gradually been putting a little more effort into the warmups and then not having the juice to really push the work sets. Today I made sure not to do that. All (most?) warmup sets were for fewer reps than the work sets with minimal extra BS. It really felt like I was gettin’ after it a little more today. Sadly, I’m not as strong as I was last time I was really trying to push poundages. (When I was writing down numbers to beat on a note card and carrying it around the gym, measuring rest times with a stop watch). On the bright side, I wasn’t that strong so I should catch back up quickly.
Anyway, it was nice to shake things up today with the new split. It was the same moves as the old layout, just arranged together a little different. Even that small change was enough to make me think about what I was doing and get out of a rut.
Real solid workout.
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3-10 Legs
Clamshell x 6
Laying Adduction x 6
McGill Curl Up x 6
Psoas Eccentric x 6
Hip Flexor Stretch x 6?
3 rounds
45 Degree Back Raise, Squeeze foam roller between knees
x 10 x 3 sets
1 Leg RDL
x 5 x 5 sets
Peterson Step Up
x 8, 9, 10
Hang Off of Reverse Hyper and kick legs a few times
x 3
Standing Calf
x 17 x 3 sets
Seated Calf
x 20 x 3 sets
This BS again! My legs were sore as hell after 10 days off, even on such easy stuff. Back and posture already feeling better by the end.
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3-11 Chest/Back
Get loose
Chinese Row
135 x 8
155 x 8
175 x 8, 8
1 DB Row
40 x 8
60 x 8
70 x 8, 8
Smith Incline
45 x 8
50 x 8
55 x 8, 8
DB Slight Decline + Mini Band
35 x 8
40 x 8
45 x 8, 8
Wide, Neutral Pulldown
160 x 8
180 x 8
200 x 8
220 x 8
Low To High Cable Fly
30 x 8
40 x 8, 8
Good workout. I tried to squeeze my chest just like Lee Haney. Keep tension on the pecs using chest focused technique, the whole set with no off-loading. Then go to “technical failure,” or the point where you would have to pause and relax/reset or move the bar different, and stop there.
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Also interesting was how Haney set up a pre Olympia training plan. Less intensity the first 6 weeks because the body can’t go 17 or 18 weeks all out. So focus on quality reps. Then 12 weeks out get more intense, like technical failure +1 forced rep. Only keep the same quality on the forced rep. And then add volume, doing 2 more sets of all your lifts. Just like Dr Mike said to do.
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3-12 Sled Drag
The dogs gnawed through one of my cool nylon straps for tire dragging. The good news is that I replaced it with a length of chain and now the whole things is a lot more bad-ass.
Real distance but minimum number of trips for dragging.
3-14 Shoulders/Arms, Volume
DB Shrug leaning forward
x 12 x 4 sets
DB Shrug Standing Up
x 15 x 4 sets
Side DB Raise
x 15 x 4 sets
Front Barbell Raise
x 12 x 4 sets
Reverse Pec Deck
x 12 x 4 sets
Partial ROM Dips
x 18, 20, 15, 15
JM Press
x 10 x 4 sets
Band Pushdown x 25
Band Overhead Extension x 25
2 pairs
Band Uppercut x 15
Band Pullover x 15
Band Hammer Curl x 15
2 rounds
I overdid it last week with the preacher curls so today was bicep rehab. I tried to mimic Baubers style for shoulders. I got 50 reps in 3 sets on the partial dips, time to add some weight. One more good workout.
Visual aid
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What’s the benefit of doing dips like those?