Happy birthday! Is it the 27th where you are too - if it is, we share the same birthday.
That’s you, @Benanything and I
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A late happy birthday to you @IronOne
Thanks for the Birthday (Dec 26th) wishes everyone. I hope all my December Birthday Bros were able to blow out all their candles!
12-27
Scarecrows x12
Tricep Pushdown on band x 30
Flies x12
3 sets each
Swiss Bar Bench, Middle Handles
Work up
195x1
215x1
225x1
Dumbbell Row
2 sets working up
100x20
Rolling DB Tris
30x20, 3 sets
Barbell Curls
55x10
85x20, 3 sets
Dumbbell Side Delt/Rear Delt
15’s x12/12
Hanging Leg Raises
3x12
-maybe if you saw the dumbbell rows, you’d think they were a little sloppy.
-elbows didn’t want to do Pushdowns on the cable again. Rolling DB extensions were cool as long as I kept upper arms tight/tucked.
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12-29
Get Ready
Sumo Deadlift “Functional Isometrics”
Low 4x4
Med 4x4
High 4x4
Giant Cambered, High Box Squat
225x2, 12 sets
Dumbbell Shrug, Hold at Top
120x20, 3 sets
Stir The Pot And
3 times
45 Degree Back Raise
35 held to chest x20, 3 sets
Reverse Hyper
120 x25, 25, 16
I was really able to spread the floor, push my feet out and use some hips.
My girl got 105x3 and 115x1 on the Incline Bench. She was walking around, flexin’.
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12-30
Y-s/Scarecrows
Cable Triceps with Rope
Cable Curls with Rope
3 x get warm
Decline Bench
135x3, 15 sets
Seated Chest Supported Row
2.5 plates x 20, 15, 10
Dumbbell Incline Bench
50 x20, 15, 12
Dumbbell Hammer Curl
40 x20, 3 sets
Leg Raise off Bench
5 pound dumbbell between feet x20, 3 sets
Band Facepulls
Rest between sets was getting long. It took 2 songs to get through hammer curls.
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1-2
0% desire to lift today.
Sled Drag
2 plates x 1.5 mile
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So you punished yourself?
Honestly, it was pretty nice. The weather was good, I had the headphones going, and kinda got in the zone. I think it was squatting down or bending over that I really wanted to avoid.
My girl was fired up to bench today, so there was no leaving the gym early.
I made sure to look super intense every time I passed in front of the windows.
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That makes sense. I know the not wanting to squat or bend feeling. I usually go ahead anyway, but about half the time it feels like garbage.
I puss out, and you lift anyway. One of us pulls 600. Hmmmm.
1-3
Barbell Row (95!)
Cable/Long Rope Triceps
Steep Dumbbell Incline
3 x15 each
Warm ups felt REAL good.
Bench Press
Work up
220 x1 -felt so good, I got a little nervous
230 x1 -holy shit, I was so relieved to make this. Months of anxiety instantly over!
240 x1
250 x1
1-Arm Dumbbell Row
70 x20, 3 sets
Rolling DB Tri’s
25 x20
35 x20, 3 sets
Barbell Curl
65 x20
95 x20, 20, 12
Side Delt/ Rear Delt Raise
10’s x15 Side/ 15 rear, 3 sets
My girl; Front Squat 165x1, Sumo Deadlift 245x1.
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Maybe, maybe not. Who knows?
1-5
Get Ready
Rack Sumo Deadlift, Bottom Pin
250 x2, 12 sets
High Box Squat, Giant Cambered Bar
245 x2, 12 sets
Dumbbell Shrug
75 x12
125 x20, 3 sets
45 Degree Back Raise
25 x15
45 kettlebell x20, 3 sets
Stir The Pot
20 stirs, 3 sets
Reverse Hyper
170 x15, 4 sets
Rack Sumo is a pretty easy/puss way to deadlift, but it’s all glutes and tight back, which I lack.
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Any deadlift is better than no deadlift.
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Good stuff!
I hear nothing but good things about stir the pot. Must start.
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Give it a shot. At first, I wasn’t moving very much, mostly just rolling the ball/elbows to the front. Even that worked mid-section pretty well Maybe it’s helping serratus/shoulder position too.
1-6
Scarecrows and cable Pushdowns, a couple curls to get ready.
Decline Bench
145x3, 9 sets (3 wide/middle/close grip)
Super Steep Seated Dumbbell Press, with Fat Gripz
30 x20, 3 sets.
One adjustable bench was set almost straight up, and someone had left a set of Fat Gripz on the 30’s. Random dumbbell press generator! Traps were sore, this was tough.
Seated Iso Row
2.5 plates x 20, 15
Change to Neutral Grip
1.5 plates x 2 “continuous sets”
Ran out of steam on the rows, moved backwards from last week. I took some weight off, changed from overhand to Neutral Grip and rowed some reps left, some reps right until the song on the radio was over. I stole this from DoubleDuece. New and fun.
JM Press
95 x20, 3 sets
Alt. Dumbbell Curls
25 x20, 3 sets
Hanging Leg Raises
x 15, 12, 10
Fun workout. Everything was burning. Like the carefree, Get Swole! college days.
Woman;
Deadlift- 175 +Monster Mini bands x2, 15 sets
Pause Squat- 145 x3, 8 sets
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1-9
Try to get loose, hamstrings have been sore for 3 days.
Rack Pull, Pin 2 +Double Average Bands
Work up
250 x2
260 x2
270 x2 (arbitrary lift 5 pound PR)
Seated Upper Back GM with SSB
25 per side x20
55 per side x20, 3 sets
-Put the SSB in the rack upside down without thinking about it. It made this tough.
Cable Pull Thru
50 x20, 3 sets
Palloff Press, Half Kneeling
Light Band x20, 3 sets each side
Reverse Hypers
140 x20, 3 sets
My girl benched 150 x1.
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My money’s on the back raises.
Yeah, I think so too. They are good, but they are making me want to puke!
1-10
Get loose, 3 sets of flies.
Fat Gripz Dumbbell Clean and Press
Work up (didn’t take long)
50 x1
60 x1
70 x1 (arbitrary lift 5 pound PR)
Dumbbell Row
80 x20, 20 - No more!
Straight Arm Pull down
60 x20
Rolling DB Tri Extension
20 x20
40 x20, 3 sets
Barbell Curl
95 x12 - No more!
Reverse Grip Curl
Barbell x20, 20
Cuban DB Press
10’s x20, 12
I felt kind of flat today. Ran out of juice and switched a few assistance lifts.
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1-12
I was expecting a tough workout. I found myself getting pretty hype driving to the gym.
Warm up hips
Sumo Rack Deadlift
275 x2, 12 sets
Giant Cambered High Box Squat
265 x2, 12 sets
Dumbbell Shrugs
65 x20
130 x20, 3 sets
Back Raise
x20
50 pound kettlebell x20, 3 sets
Stir The Pot
20 stirs, 4 times
Reverse Hypers
160 x20, 3 sets
1-13
Get loose. Shoulders felt great.
Decline Bench
155 x3, 9 sets 3 grips
Steep Incline Dumbbell Press Fat Gripz
35 x20, 16, 15
Chinese Row
135 x20, 15, 15
JM Press
105 x20, 15, 15
Alt Dumbbell Curl
30 x20, 20, 15
Leg Raise Off Bench
10 DB x20, 3 sets
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