6-17 Legs
Poliquin Step Up, 3-3 tempo x 15
Side Lunge x 15
Seated Calf Raise vs Bands x 25
2 rounds
Hack Lift x 15 then 30 sec quad stretch x 4 sets
Standing Calf, 3-1-3 x 10 then 30 sec calf stretch
McGill Curl Up x 5 then VMO Leg Raise x 10
3 times
Now there’s thunder in the distance, looks like I got this in right before the rain.n
6-19 Push
Decline DB Bench, neutral grip x 25
Overhead 1 Arm Tri x 25
Rear Delt Row x 25
2 rounds
Floor Press, 3 count ecc x 12 x 4 sets
DB Fly, 3-1-3 x 15 then 40 sec chest stretch
V Grip Pushdown, 3-1-3 x 15 then 40 sec tri stretch
3 pairs
Still like the slow motion lifts + stretch after.
7-20 Pull
KB Swing x 25
Behind Back Shrug x 25
Laying Ham Curl x 25
Twice around
45 Degree Back Extension x 15 then 40 sec glute stretch
ss/ Chest Supported Row x 15 then 40 sec upper back stretch
4 pairs
Kneeling Band Abs x 20
Band Pulldown, 3-3, x 15 then 40 sec lat stretch
3 times
There’s a ceiling fan on the covered half of the porch that I have been totally forgetting about and not using. Until today.
Good reminder to focus on today and not get preoccupied with the future.
6-22 Shoulders
Neck routine
1 Arm Band Pullover with Int Rotation x 12
Poliquin Ext DB Rotation x 12
2 times
DB Front Raise x 10
DB Side Raise x 10
Cuban Press x 10
DB Rear Delt x 10
3 rounds
I was checking out an another old Poliquin book and he said doing external rotations out to the side, like a cuban press hits one of the ext. rotators. And doing them with the arm in front of your body works the other. And you need them both, if they’re not balanced the weak one holds the strong one back. I don’t know if I’ve ever seen or heard that anywhere else before.
So I added the elbow on the knee, in front of the body “Poliquin” style rotations. This month DBs, next month maybe bands? 3rd month, no rotator stuff to give those little muscles a break.
6-23 Arms
Incline DB Bench x 25 x 3 sets
Tri Extension, 3-1 tempo x 8
Close Grip Bench, 3-1 x 8
Tri Extension, 3-1 x 10
3 series, 2 minute rest
Reverse Curl, 4-1 tempo x 7
Zottman Curl, 4-1 x 7
Reverse Curl, 4-1 x 8
3 series, 2 minute rest
COC Grippers
1.5 x 5
1 x 6, 7, 7
Gun show!
Poliquin says to go a little heavier than I’ve been doing, like 5-6 rep range, not 8ish. Dude was all about hitting those high threshold motor units. Writing this out will help me remember to make a bigger jump in weights next week.
Another week of decent progress on grippers. I’m starting to enjoy these things now and I was looking forward to this workout. I feel like I’m almost ready to mash the #2 and match my grip strength as a 20 year old.
6-24 Legs
Poliquin Step Up, 3-3 x 17
Side Step Up x 17
Seated Calf + Bands, 3-3 x 25
Twice
Hack Lift x 15 then Quad Stretch x 40 sec x 4 pairs
Standing Calf, 3-3 x 15 then 40 sec calf stretch
McGil Curl Up x 8 then VMO Leg Raise x 8
3 pairs
Quad stretch is helping the Hack Lifts get pretty deep. Knees were feeling it. Hopefully bending my knees will help my quads grow.
6-27 Push
Decline DB Bench x 25
Overhead Tri Extension x 25
Rear Delt DB Row x 25
3 rounds
Floor Press, 3 count down, pause on floor x 15 x 4 sets
Slight Incline DB Fly x 15 then pec stretch x 50 sec
Band Tri Pushdown, 3-3 tempo x 12 the tri stretch x 50 sec
3 pairs
Had a guy come out the other evening to give me an estimate on a new roof. It was high. The next morning my young boxer had a huge swollen goiter-neck. A quick search said boxers gets often lymphoma and the first symptom is swollen lymph nodes. Fuckin’ A!
A couple hours later roofer called up and took 25% off his price from the previous day. A few hours after that the vet called and said little doggo had somehow irritated his salivary gland, and he’d be fine in a day or two. She just gave us a short run of antibiotics to be on the safe side. Fuckin’ A!
6-28 Pull
KB Swing x 25
Behind Back Shrug x 25
Laying Leg Curl x 25
3 rounds
45 Degree Back Raise x 15/15/20/21 then 50 ham stretch
Chest Supported Shrug, 3-3 x 15 then 50 back stretch
4 pairs
Pulldown, 3-3 x 15 then 50 sec lat stretch
Kneeling Abs x 15
3 rounds
It’s week 11 of 12, and hot out. I’m starting to feel it! Rests are unintentionally getting longer workout by workout and I had to sit down a couple times between sets today. Boo-hoo.
6-30 Shoulders
Neck routine
1 Arm Pullover with Internal Rotation x 11
Poliquin External Rotation x 11
Rear Delt Raise x 11
3 rounds
Front DB Raise x 11
Side DB Raise x 11
Cuban Press x 11
3 rounds
Pumped!
7-2 Arms
Incline DB Bench x 25 x 3 sets
Tri Extension, 3-1-1 x 8
Close Bench, 3-1-1 x 8
Tri Extension, 3-1-1 x 8
3 rounds
Reverse Curl, 5-0-1 x 8
Zottman Curl, 5-0-1 x 8
Reverse Curl , 5-0-1 x 6
3 rounds
Grippers
1.5 x 6
1 x 7, 8, 8
I haven’t gone hard on reverse curls like this since high school. My front-elbow area is poppin’.
It’s getting tough to progress the back off sets on grippers, I was geeling a little strain in my wrist behind my thumb. And I had to re-grip or grab the spring with my off hand a couple times to get the reps today.
I’ve been making great progress on this very specific gripper workout, and after 5 exposures, gains are slowing down. Just like Poliquin said. So I’ll switch to another, different combination of sets/reps/tempo. And theoretically I’ll make new, easy gains again.
7-3 Legs
Poliquin Step Up x 19
Side Step Up x 19
Seated Calf + band , 3-3 x 25
3 rounds
Hack Lift x 15 + 50 sec quad stretch x 4 sets
Standing Calf, 3-1-3 x 15 then 50 sec calf stretch
Mc Gil Curl Up x 10 + VMO Leg Raise x 8
3 pairs
Hack lift! Who knew?
OK, that’s the end of that.
3 months down. Theoretically I’m supposed to do a deload week, or a Peak week followed by a break. I feel pretty run down and I don’t care much about getting a slightly heavier set of 15 on the floor press. So break is now!
I got into some poison ivy early last week working in the yard. It was no big deal. A couple days later I cut some wood, then spent the 4th outside sweating. The combination flared my shit up, now I’ve got itchy/rashy patches popping up all over the place and I feel like I have a half-assed version of the flu. Whack!
But a nice excuse to not get all sweaty and worked up lifting weights.
I hope you stop itching and feel better soon!!
Thanks! I took some Benadryl and had 3 pieces of chocolate cake last night, my condition has already improved.
This is most definitely the reason for your healing. lol
7-10 Shoulders
1 Arm Pullover x 15
Poliquin Rotation x 12
Rear Delt Raise x 12
4 rounds
Front DB Raise x 12
Side DB Raise x 12
Cuban Press x 12
4 rounds
Shoulders were nicely swollen.
I’m feeling mostly back to normal. I got sweaty mowing a section of the lawn earlier, it didn’t cause any itchy BS. Good sign!
Arm day coming up soon.
Always killing it
Thanks man! It’s good to see you back around.
7-12 Arms
Tricep Extension x 8, 3 count eccentric
Close Bench x 8, 3 count eccentric
Tricep Extension x 6, 3 count eccentric
3 rounds
Reverse Curl x 6, 5 count eccentric
Zottman Curl x 7, 4 count eccentric
Reverse Curl x 5, 5 count eccentric
3 rounds
Grippers
1.5 x 7
1 x 8,9,9 held spring with off hand for entire set each time
Tough workout! Failed to maintain eccentric or just couldn’t get reps like 7 times.