9-28 Arms
Band Overhead Extensions x 20
Alt DB Curls x 15
Feet Up Crunch x 20
3 rounds
Bench Dip x 20
Arnold Curl x 15
Side Plank x 6
3 rounds
Wenning’s program does the extras in separate mini sessions 6 hours after the main work. I just decided to make it it’s own little workout. Meadows and Thibs do “Arm Day” or “Gap Workouts” and it works in their stuff so it will work here too.
Since last workout everyone in my house got hit by some sickness. Definitely allergies, also maybe 24 hours of flu in there. I don’t know for sure. after separate days napping we’re all back on our feet, but we still have runny noses.
I was still pretty worn out for a day or 2 afterwards, so this little session was a nice way to break back in. Leg day incoming sometime soon.
3 Likes
I’m back after some hiatus. Anything I missed or anything new goals/ training wise?
1 Like
I’ve been out of the gym for the last 6 months. During that time I’ve been doing some training at home with limited equipment. I tried some different stuff and learned some things about body weight exercises and cardio/conditioning. I lowered my resting heart rate and my body feels pretty good.
I also lost about 10 pounds. So the new goal is to get my muscles bulging again and regain some weight, while still training at home.
Sub goals are to blast my quads without messing up my knees chest without messing up elbow.
Unrelated to training, we’re getting a new dog sometime in the next week. My woman really wants to name him Kyle. Crazy!
I saw you finished all your exams, great job!
6 Likes
9-30 Legs
Hip Circles vs band x 3 each way
1/2 Kneeling Adductor x 3
Quad Step Down x 20
Quad Humps x 25
twice around
Quad Step Down x 15
Sissy Squat x 12
4 pairs. First set of Sissys was heels on floor. 2nd heels up. 3rd heels on floor with 5 count eccentric. 4th heels up slow ecc.
1 Leg Standing Calf x 12
Donkey Calf x 20
Standing Tib Raise x 15
3 rounds
Had to make several adjustments to the program. Nobody tell Matt.
I lost reps here and there on the step downs and calf raises and stuff. It seems like the immediate future of Leg Day is based on increasing the Quality of these sets before adding reps/weight.
And that’s the first “Training Week” down. With a few days missed for sickness it took 9 days. Acceptable.
4 Likes
10-2 Push
DB Incline, Neutral Grips x 12s x 25
Side Delt DB Raise x 7s x 25
Band Pushdown, Straight Bar x Mini + Micro x 25
twice around
Floor Press
1 x 12
1.25 x 12
1.5 x 10
1.75 x 11
1.5 x 12
1 Arm Arnold Press, 3-3 tempo x 12/12/15 x 12 reps
1 Arm Read Delt Row, 3-3 tempo x 12/12/15 x 15 reps
3 pairs
Allergies still douching on me, I was pretty tired after the floor press.
We picked up the new puppy today. So far he’s fitting right in. My other dog scratched his eye a couple weeks ago and is stuck in a cone while it heals. I was worried he might get too excited and bulldoze little pup, but he’s been gentle and sweet so far.
5 Likes
10-4 (Good Buddy) Pull
1 Leg GM x Mini x 25
1 Leg Band Curl x Mini x 25
Seated Shrug x 27.5 x 25
twice around
Stiff Leg Deads superset with Straight Arm Pulldowns
Left knee a little swollen and irritated so I started with 1 leg “Kickstand” style for a couple sets. Then switched to partial stiff legs or “Dimmel Deads” for a couple sets.
Shrug x 1.25 x 25, 22, 20, 20
Hip Circle vs band x Light x 4/4
Straight Arm Band Pulldowns x Light x 12
4 rounds
Not bad.
1 Like
Big dog went back to the vet today and after 2 weeks in the cone his eye is still not healed. Doc drew some blood, whirled it in the centrifuge and gave us some of that good stuff to start dropping in there. We go back in 6 days. Dog remains in pretty good spirits despite the cone.
1 Like
10-6 Arms
Feet Up Crunch x many
Elbow rehab while lying there x 15ish
Forearm reverse curl/curl x 20
twice
Band Pushdown x 20ish
Band Curl x 20ish
Standing Hip Flexor with ankle weight x 15
3 times
PJR Pullover x 15ish
Incline Curl x 12ish
Side Plank x 6
3 rounds
Close Pushup x 15ish
Barbell Curl x 15ish
Leg Raise off Lounge Chair x 15ish
2 rounds
Weights are a little weird now so sometimes as I get near targeted rep number I have to start using slower and slower motion to make the reps “Effective.” This week was already way more dialed in than last week, with way less effort to get to the effort. That made it like 115% more enjoyable than last week.
1 Like
Alright, about 2 weeks into the quest for Mass.
I lost about a pound during the first week and then got +1 the second week. So now 212.5, back where I originally started.
Eating more and training muscles less frequently has helped my muscle tone and “fullness.” There’s a good chance its all in my head but I don’t feel as skinny as I did 3 weeks ago.
5 Likes
10-8 Legs
Hip Circle vs Band x 5/5
1/2Kneeling Adductor x 5
Step Down x 8
Seated Calf x 20
Quad Hump x 25
twice around
Step Down x 8/8/8/7
Sissy Squat x 10/10/10/9
4 pairs
Standing Calf on Incline x 12
Donkey Calf x 15
Tib Raise Against Wall x 18
3 rounds
Shakier legs with fewer reps than last week.
1 Like
10-10 Push
Twisting Incline DB Press (12/15/15) x 25
Side DB Raise (7/10/10) x 25
Band Pushdown, V Grip (Mini + Micro/Monst/Monst) x 25
3 rounds
Floor Press
1 x 12
1.25 x 12
1.5 x 12
1.75 x 12, 11
Standing 1 Arm Arnold Press, 3-3 (12/.15/15) x 12
Rear Delt Row, 3-3 tempo (12/15/15) x 15
3 pairs
Aww Yeah! From 1 set of 8 to a set of 12 and a set of 11 on the floor press. Looks like it’s time to start rootin’ around for more cinder blocks.
2 Likes
10-12 Pull
Hip Circle vs band x 5/5
1/2 Kneeling Adductor drill x 5
KB Swing x 25
DB Shrug x 25
Laying Band Ham Curl x 25
3 times through
Stiff Deadlift
1 x12
1.25 x 12
1.5 x12
1.75 x 12, 13
these were supersetted with band straight arm pulldowns x 10
Barbell Shrug x 1 block + mini band x 18,17,18
Straight Arm Pulldown Light x 12ish
Standing Ham Curl, 3-3 x Ankle weight x 10ish
3 rounds
Another good one.
1 Like
10-13
BW- 213.4 Almost gained a full pound this week. I ate like half a cheesecake. Bulk Life!
Big dog is out of the cone. Now his eye is a little irritated from 20 days of eye cream and drops so he gets steroid eye stuff for a week.
Little dog is fitting right in. He follows big dog around and plays with kiddo so it’s been great. Except every once in awhile kiddo chokes the shit out of doggo. Then he bites the shit out of her so it cancels out.
2 Likes
10-14 Arms
Hip Flexor raise with ankle weights x 16, 16, 16
Various Band Pushdown x 40, 30, 30
Various Band Curls x 40, 30, 20
DB Arnold Curl x 25 x 13, 12, 11
3 sets
Chair Dip x 20/Overhead Band Extension x 15
3 pairs
Reverse Wrist Curl x 20/Reverse Curl x 20/Band Wrist Curl x 12
4 rounds
Band DB Floor Press x 12
Decline Curls x 10
3 pairs
Leg Raise off Bench x 20, 20, 20
Good arm day. I’m figuring out how to get the right resistances so each week has been fewer “non- effective BS high rep sets” and more “true failure at 12 reps” sets.
3 Likes
10-17 Legs
Kneeling Quad Humps x 20
Step Down x 9
Seated Calf x 25
3 rounds
Step Down x 9
ss Sissy Squat with slow eccentric x 10
4 pairs
Standing Calf x 15
Donkey Calf x 25
Tibia Raise Against Wall x 20
3 rounds
2 Likes
10-19 Push Deload
DB Incline Bench x (20s) x 25
Side DB Raise x (10) X 25
Band Pushdown x (mini) 25
4 rounds
1 Arm Standing Arnold x (20) x 12
Rear Delt Row x (20) x 15
3 sets
Mini Band Chest Fly/Squeeze x 100 reps in two sets
A little step back before the Peak next week. No main lift with a little more assistance in it’s place. I dropped the 3-3 cadence on the presses and rows, normal pace felt like I was lifting in fast forward.
10-20
BW: 214.6
Right on track
2 Likes
10-21 Pull Deload
DB Stiff Leg (25s) x 25
Bent Forward Block Shrug (38s) x25
Laying Ham Band Curl x 25
4 rounds
Barbell Shrug + Bands (1 block + monster) x 20ish
Band Pulldowns, with stick for wide grip ( 2 lights) x 15ish
Ankle Weight Leg Curls 1 and 1/2 reps + hold at top x 12
Standing Calf x 20ish
4 rounds
Friggin’ Alabama!
4 Likes
10-23
Skipped arm day to hang out with the neighbors. We rode through the hills in their Side by Side 4 wheel job and checked out some nice views. Its peak time for leaves around here.
10-24 Deload Arms
Band Uppercuts x 25
Barbell Reverse Wrist Curls x 15+
Band Tricep Pushdown, straight bar underhand grip x 25
Wrist Lever x 15
3 rounds
DB Hammer Curl x 12ish
Overhead Band Extension, slow eccentric x 15
3 pairs
Barbell Curl x 13
Close Pushup with Pauses x 10
COC Gripper (sport) x 10
3 rounds
Right tricep has been a little irritated so I went a little easy on the back-arms. Biceps were mildly serious.
2 Likes