10-10 Legs
Feet Up Crunches x 25
Laying Band Ham Curl x 25
Donkey Calf x 25
4 rounds, 50 seconds rest
Heel Up Step Downs x 8 x 5 sets
Flutter Kick x 12 on a 4 count
TKE x 15
2 pairs
I had something like sciatica in the front of my leg all week, after the ab rolls or maybe 1 leg RDLs last week. A couple weeks before that bending forward for pull thrus set it off.
So it’s back to the easiest stuff with the least movement for a couple weeks while everything calms down.
10-12 Chest
Barbell Pushup x 25
Chest Supported Row (25) x 25
Tricep Kickback (10) x 25
4 rounds, 35 seconds rest
Floor Press x 10 x 6 sets
up to 135. Plated!
Fly, 5-5 tempo (20) x 9
Side Lying Tricep Extension, 5-5 (10) tempo x 9
2 pairs
Pinch Grip. Squeezing two 10s and hanging more weight off the 10s.
+10 x 15 seconds
+20 x 15 seconds
+25 x 15 seconds
Up half a notch from last time. Short rest started to get tough.
Now it’s time for the biggest SEC game of the week, the Red River Shootout. Strange Times!
Tennessee beat Florida in OT!
BIG Saturday night! In the 25 years I’ve been paying attention to the rivalry UT has managed only 6 wins.
Now bring on Alabama!
UT has 7 wins against them over the last 25 years.
10-16 Back
Clamshell x 12
Band Straight Arm Pulldown x 25
KB Swing x 25
4 rounds, 35 seconds rest
Stiff Leg Dead, 3-1-3 x 5 reps x 5 sets
up to 145
Landmine Row, 5-5 (55) x 10
45 Degree Backraise, 5-5 (bw) x 10
1 BS pair to get ready, then 1 ball-buster each.
I lost a couple days in there somewhere. The woman’s 2 brothers are in state with their families, staying at her parent’s farm about an hour away. There’s been some driving back and forth, family pictures (again!) and a bunch of beers. Good times though.
10-17 Shoulders
Poliqiun External Rotation x 9
Seated Side DB Raise x 10
Seated Front DB Raise x 11
3-1-3 tempo, 4 rounds
Lying Int/Ext Rotation x 9
Seated Shrug x 11
Chest Supported DB Facepull x 13
3-1-3 tempo, 3 rounds
COC Grippers
#2 x 1 single with 3 count opening and 1 regular single
#1.5 x 5 reps with 3 count opening x 3 sets
10-18 Arms
1 Arm Preacher Curl x 3, 4, 3, 2
California Press x 3, 4, 3, 2
Drop sets with 3 count eccentrics. 3 pairs
Incline DB Curl x 3, 4, 3, 3, 2
DB Tricep Extension x 3, 4, 3, 3, 2
More drop sets. 3 count eccentrics. 3 pairs
Followed by a late lunch at Longhorn Steakhouse. Solid way to kick off the weekend.
Hip and Lower Back Mobilization without stretching
Start side lying with something between knees.
While the bottom leg stays still, roll the top leg forward, so the top knee goes in front of the bottom knee. Then pull back, so the top knee goes behind the bottom knee. Start slow, don’t shift too far at first. Start with 6-8 reps.
After that, open and reach with top arm. Keep your legs on the floor and knees together. So slow, start small. Again, 6-8 reps to start.
10-19 Legs
Poliquin Step Up x 13
Lying Band Ham Curl x 25
Feet Up Crunch x 25
4 rounds, 35 seconds rest
Step Down x 8 reps x 5 sets
TKE, 5-5 tempo x 10
Standing Knee Raise vs booty band, 5-5 tempo x 8
2 pairs
Nice flow.
3rd Saturday in October, you know what that means!
10-22 Chest Deload
Elevated Tricep Pushup x 25
Chest Supported DB Row, underhand x 25
Chest Supported Tricep Kickback x 25
4 rounds, 25 seconds rest
DB Fly x 10
Side DB Lying Tricep Extension x 10
4 pairs, 25 seconds rest
Fast pace was challenging! Managed 1 set of rows with the 30s and some flies with the 25 before I had to start dropping the weights.
10-23 Back Deload
Clamshell x 15
Straight Arm Band Pulldown x 25
KB Swing x 25
4 rounds, 25 seconds rest
Landmine Row x 10
45 Degree Backraise x 10
40 pairs, 25 seconds rest
Started off with some modified pigeon pose, trying to use the glute to push the leg out into the pad. Right hip was all wonky, trying to pull with the crotch muscles and get tight instead of push with the ass muscles and move properly. I might keep this in for a minute.
3-24 Shoulders
Poliquin Rotation x 9
Seated Side Delt Raise x 9
Seated Front Delt Raise x 9
4 rounds
Lying Shoulder Rotation x 9
Seated DB Shrug x 15
Chest Supported Face Pull x 12
3 rounds
COCs
#2 x 1 with 3 count open x 2 singles
#1.5 x 6 reps with 3 count open x 3 sets
Got up to 20s on the seated side and front raises and 15s on the various rotations. Kinda felt like risking my shoulders to prove how bad ass I was to nobody.
happy cake day
Thanks man!
10-26 Arms
Reverse Barbell Curl, mid width x 6
Regular Barbell Curl, wide grip x 6
Seated Hammer Curl x 6
Rest 2 minutes
Reverse Grip Band Pushdown x 8
California Press x 8
Neutral Grip DB Tri Extension x 8
Rest 2 minutes
Do it all 3 times.
The program said to do 1 last heavy workout with 1 arm preacher curl drop sets in the 2-3 rep range. Instead I jumped ahead to the lighter stuff so my bicep wouldn’t tear off.
No problem! After months, I’m loving these 3 lift Tri Sets! And alternating light/heavy months always makes the first New workout feel really new and muscle-crushing.
10-27 Deload Legs
Lying Band Ham Curl x 25
Feet Up Crunch x 25
Poliquin Step Up x 15
4 rounds
Psoas Leg Drop x 10
TKE x 15
4 pairs
Alright! My left knee was hurting, I did lots of knee stuff, now my knee doesn’t hurt. Next week, which begins the new 4 week training block will be more ankle focused. That means Peterson Step Ups instead of Poliquin step ups and more calf raises/tib raises than TKEs.
Is the Peterson the one where you stand on the ball of your foot (without heel support)?
Yeah, stand up on your toe and push the heel down as you step up.
10-31 Chest
1 Arm DB Bench, 45 degree grip + Fat Grips (15) x 25
Seated Cable Row (50 + 10) x 25
1 Arm Band Pushdown (40) x 25
4 rounds, 1 minute rest
Floor Press x 8 x 4 sets, up to 145
1 Arm Fly (15) x 20
DB Squeeze Press (15) x 20
3 pairs, 90 seconds rest
Deload over, 1st week of the training block or month of training. Iso lateral stuff and sets to failure are fun special style this time.
11-1 Back
1 Arm DB Row (12) x 25
Meadows Row (barbell) x 25
Clamshell x 16
4 rounds, 1:05 rest
Nordic Hinge, 5 count eccentric x 6 reps
Lying DB Ham Curl x 10
5 pairs
Chest Supported DB Shrug (20) x 20
Standing DB Shrug (25) x 20
3 pairs
Stiff leg deads are going nowhere, fast so I took them out and put the Nordics + Ham Curls in. Its time to fight fire with fire and go right after the hams! The rest of the workout was back focused so it worked out pretty good.
11-3 Arms
Barbell Reverse Curl x 7
Barbell Curl x 7
Seated Hammer Curl x 7
Rest 1 minute
Reverse Grip Band Pushdown x 10
California Press x 8
Neutral Grip DB Tri Extension x 6
Rest 1 minute
3 times around, 3 count “down” 1 count “up” for everything.
Curling and extending using pronated, supinated and neutral grip. Anything to get all those fibers! Got up to 70 for the curls and 90 for the Cali Press with 30s for the DB stuff.
Arms feel pretty strong, shoulders still feel tired.
