I’ve got to be more careful.
3-3
Upper back/fly/tri
Spoto Press
140 x3, 9 sets/3 grips
Slight Decline Dumbbell Bench
55 x20, 3 sets
Rolling DB Tri Extensions
20 x12
35 x12
50 x10, 3 sets
40 x10, 2 sets
Seated Cable Row
120 x12
140 x12
160 x10, 3 sets
Hammer Curls
35 x15
50 x15, 15, 10
Dumbbell Side Delts/Band Pushdowns/Y-Trap Raise on Blast Straps
x messing around while the woman finished up
3-6
Back was sore all weekend. I didn’t feel great walking in.
Sumo Deadlift in Rack from Pin 1
275 x5
295 x5
315 x5
Lunge In Place, 10 reps per leg between sets.
Hack Squat Machine
Empty x12
25 x12
35 x12, 2 sets
Sumo Iso Holds at the Top between sets
Hamstring Curls
3 x15
Dumbbell Side Bends
55 x12
65 x12
70 x12
Kind of a B.S. little workout, but I felt great walking out of the gym. Hack squats felt bad, but not as tortuous or torturous as when I did them last.
3-7
Decline Bench, Index Finger on Smooth
Work up
205 x3
225 x3
235 x3
Flat Bench Press, Ring Finger on Ring
135 x18, 2 sets
JM Press
95 x10
115 x8
135 x7
145 x7
150 x7
Chest Supported Row(45 degree T-Bar Style)
1 plate x10
2 plate x10
3 plate x10, 3 sets
Fat Gripz Barbell Curl
65 x15
85 x15
95 x15
100 x15
Cable Face Pull/Band Tricep Pushdown
A bunch
3-8
Quads are sore, they must be working!
3-9
Suitcase Walk
Reverse Hyper Extensions
Sumo Deadlift, Rack pin 1
185 +Doubled Light Bands x2, 12 sets
For Real Sumo Deadlift from Floor
190 x5
Box Squat, 35 bumper on box
155 +Monster Mini Bands x2, 12 sets
Regular Parallel Barbell Squat
135 x8
Cable Pull-Thru
60 x20
90 x20, 3 sets
I added some bands to the partial dl’s and box squats I’ve been doing. They felt pretty good, it was really naturally to brace hard and keep tight. First time taking a squat out with the bands on almost jerked me over. Body figured it out pretty quick.
I tried a couple full range lifts. It was easier to get to the bottom than last time I tried them.
3-10
Upper Back Stuff on Blast Straps. Facepull, Y-RAISE, external rotation stuff. Batwing action. I worked some of this junk in all throughout the workout.
Spoto Bench
150 x3, 9 sets with 3 grips
Flat Dumbbell Bench, Neutral Grip
60 x20, 18, 12
Rolling DB Tri Extensions
20 x12
35 x12
50 x12, 4 sets
Seated Shrug Machine, Leaning Forward
1 plate x15, 4 sets
Hammer Curls
25 x10
40 x10
50 x10, 4 sets
Dumbbell Rear Delts
x25, 2 sets
It’s pretty bad when we have to say “For Real” before the lifts name LOL 
Can you believe it!!!
Hey, have you examined your rowing technique for your shoulder health?
I think too full range of motion on rowing movements has contributed to my shoulder and scap pain.
Retract, and row just to the point to where your elbow is behind your back. In my case I’m trying to keep it short of that. All the full range of motion has made my ac joint and cuffs slack.
Just thought I’d pass along…
Happy training!
Man, that’s the stuff that keeps me up at night. Lifting weights wrong is worse for you than not lifting.
Maybe I am rowing a little to far. I have been pulling the chest supported row all the way till it “bangs” at the top. I use a way more arching motion, pulling to the hip with dumbbell rows.
Perfect on the DB Rows.
That’s probably too much rom on the chest Supported Rows. Once you set the shoulder, that should immediately help you reduce rom. Focus on the squeeze versus a large rom.
Same goes with BB or DB pressing. Super high chest with arch. Helps reduce rom and get you in a safe position to press.
I holehartedly believe my rediculous rom from years of pressing and squatting is why I’m in my current predicament.
If only I had focused on contraction and leverages, I think I’d be better off. Less wear and tear.
Ha-ha!
For years we read you were an asshole if you bench pressed, and squatted to ONLY parallel. And that you were cool if you squatted nutts to floor and did clean and jerks 4 times a week.
If only we had trained more like those out of shape, unfunctional power lifters!
3-13
Leg Raises, calf raises.
Giant Cambered Bar Box Squat, 35 bumper on box
Work up
295 x1
315 x1
335 x1
Hack Squat Machine
0 x15 reps
25 x15
35 x15
45 x15, 2 sets
45 Back Raise, Plate to Chest
35 x10
45 x10
55 x15, 18, 20
Reverse Hypers
90 x20
140 x20
190 x20, 20
It doesn’t look like much, but my lower body was working. I could feel way more hips on the Cambered Bar squat. My legs were swollen up like cooked sausages, so after the gym I grilled up some bratwurst.
3-14
Kettlebell Presses
15 x20 reps 3 sets
JM Press
95 x8
115 x8
135 x8
145 x8
155 x7
115 x10, 2 sets
Chinese Shrugs
95 x20, 4 sets
Fat Gripz Barbell Curl
65 x15
85 x15
105 x15, 2 sets
Band Pushdowns
Leg Raises Off Bench
Cambered bars have this way of making you work.
I really felt like I was driving back into it, with everything at once,(like a real squat) instead of trying to squat down while leaning slightly forward. (like an old man bending over to pick up some coins)
I’m fairly convinced that cambered bar squats are as close to mandatory as an exercise gets. The caveat is that this only applies if you want to improve your squat, though. Otherwise they’re just another awesome exercise. My reasoning is that most people seem to miss their squats by falling forward somewhere in the first half of the way up - cambered bars teach you to fight to stay upright in that portion.
Not a lot of functional fitness going on here.
Mouy disappoint
Thick bar curls are Super Dino Functional!
After the gym I wrapped a mini band, figure 8 style, around my back/over my shoulders. Trying to copy the Spud Bow Tie. It felt pretty good, except for pinching my little armpits a little. Have you ever put on one of those things?
Also, I went on a rigorous dog-walk.
Lol, hilarious. I just did this a few days ago with a rogue band. My wife was laughing at me cause I couldn’t get out of the shit. Never used the real deal, but even the band did the trick. Dare you to wear it under your shirt tomorrow at work!
Got to love a good walk. My wife and I drag our 3 and 7 year olds out for walks just about every day weather allows in the evening. I usually have a double green tea in hand, bustin’ up the fat molecules!
Austin 3:16
Reverse Hypers
1 Arm Dumbbell Row
Dumbbell Sidebends
3 circuits, working up
Rack Sumo Deadlift
205 +Double Light Bands x2, 12 sets
Box Squat (35 Bumper Plate on Box)
185 +Monster Mini Bands x2, 12 sets
Cable Pull Thu
70 x20
110 x20, 3 sets
Dumbbell Row
70 x12, 3 sets worked between pull thrus
Reverse Hypers
160 x20, 3 sets
Side Bends
70 x12, 3 sets between reverse hypers
Shins were bleeding all over the place. Then sweat would drip off my head onto the floor. Pretty Bad-Ass.
3-17
Spoto Press
160 x3, 9 sets, 3 different grips
Close Grip Bench
135 x10, 3 sets
Rolling DB Tri’s
20 x12
35 x15
50 x8 x8
Shrugs with Trap Bar
1 plate x20, 4 sets
Biceps
Tried hammer curls, died out half way thru first sets with 50’s. So I sat down on the end of a bench and did real strict alternating db curls with the 25’s.
Shoulder Raise Combo BS
Twice?
3-20
My girl’s birthday today, so morning workout.
Standing 1 Leg Raise
Reverse Hypers
Seated Low Cable Row
Lunge In Place
3 times thru the circuit
Rack Deadlift, Conventional, Pin 1
work up
375 x1
395 x1
415 x1
Romanian DL, with band thru Belt
95 x15, 4 sets
Seated Cable Row
140 x15, 3 sets (aiming for less ROM but more back)
Paired With Stir the Pot
x3
Reverse Hypers
190 x20, 3 sets
Paired with
Seated Calf Raise
x20, 3 sets
RDLs “worked”! My back stayed flat, and I could feel myself getting tension in my hamstrings. Last time I tried them I pretty much stuck my butt out and bent back and forth mid spine.
I’m better at Stir the Pot now, so I got nice and tight. But I slacked on abs for a couple weeks and it killed me.