got it
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@FlatsFarmer - If you don’t mind me asking, how old are you? Haven’t always been a follower of your log so you may have mentioned it and I just never saw it. (If it’s private, that’s cool.)
I’m 40 years old, don’t tell anybody.
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6-2 Hamstrings
Standing Hamstring Curl x 20
Leg Raise Off Bench x 15
1 Leg Reverse Hyper x 20
4 rounds
45 Back Raise, pause at top and bottom x 6 x 3 sets
1 Arm/1 Leg RDL x 6 x 3 sets
Stiff Leg Deads on Shrug Machine x 6 x 4 sets
Neck Harness Flexion x 25 x 4 sets
Seated Band Hamstring Curl x 50 x 3 sets
My back is still stiff/tight. Or maybe it’s tight again. Either way this was half-assed workout.
My back and hip feel way, way better than yesterday. maybe that session wasn’t so bad. Thinking about it the machine deadlift was kinda nice, I got huge lat involvement pulling backwards against the handles almost like a straight arm pulldown or pullover, during a stiff leg dead. Maybe useful in the future.
Here’s a boring video from the World’s Strongest Man
1:30 Hip Airplanes. If you’re making the move easier by holding on to something make it more useful by pausing at the top and bottom to strengthen end ROM.
5:30 Kneeling hip flexor stretch with band. Squeeze glute to extend hip 20x, looking to extend ROM.
6:40 Single leg glute bridge. Foot elevated, shoulders on floor. Former WSM Svend Karlsen also said that move “saved his career.”
9:00 Touchdown Squats or step downs for knee stability. Progress the move by making the step higher. Progress to holding the back leg forward.
12:00 Band ankle flexion
13:30 Pistol Squat
15:00 Using electro stim device to make the quads work more
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6-4 Lats and Biceps, moderate volume day
Some junk to get loose
1 Arm Lever Pulldowns, neutral grip x 10 x 4 sets
1 Arm DB Rows, neutral grip x 10 x 4 sets. Standing bird dogs between sets to stand square during rows.
Cable Pulldowns, overhand widish grip x 10 x 3 sets
Seated Cable Rows, two D handles x 11 x 3 sets
Straight Arm Pulldowns x 25
Seated Cable Rows, lean forward x 25
1 superset to burn out
Band curls, 4 ways x 25 reps each way
Seated Alternating DB Curls x 10 x 3 sets
Incline DB Curls + Fat Gripz x 10, 10, 9
Arnold Curls with Kettlebells x 10 x 2 sets plus drop set to 8 reps
Cable Curls x 10 x 2 sets
Decline situps x 3 sets
Still not many people in the gym these days. More equipment for me! Solid workout.
Another prehab/rehab routine from the World’s Strongest Man. I guess he had some nerve issues going on with his upper back or neck affecting his lat and shoulder, plus some elbow tendonitis.
2:00 supported elbow lat stretch, shoulder mobilization.
3:30 Ulnar Glides. Turn your palm up and extend/raise your arm for external rotation and scap motion. And conveniently stretch forearm/elbow muscles to treat Golfer’s Elbow, medial tendonitis. Holy shit, so much easier than 62 different shoulder/back moves. Definitely one to steal.
4:30 Pronated neck tucks to get thoracic extension and stretch pecs/neck/ front delts.
6:30. Thoracic Extensions over Ball-Sack (2 softballs squeezed into a sock).
8:20 Underhand Scapular Retractions. Hang from chinup bar and pull scaps towards back pockets.
10:00 shins to bar
10:50 Row/rotate/ press with a band. kinda like a Cuban Press against a front anchored band.
12:00 wrist extension (reverse wrist curls) for Lateral Tendonitis or Tennis Elbow. I’ve been telling people to use the wrist roller for tennis elbow to like 20 years, it’s nice to somebody (almost) agree with me.
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How have you never told me? 
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6-6 Shoulders Tricep Moderate Intensity
Thoracic Extensions x 20
Ulnar Glide x 20
Low Trap Raise x 15
Leaning Side DB Raise x 15
Twice
DB Side Raise (both arms) x 8 x 3 sets
DB Upright Row (elbows way out) x 8 x 2 sets
Rear Delts on Machine, 1.5 Reps x 8 x 3 sets
EZ Bar Front Raises x 10/8/8
Seated DB Press x 8 x 3 sets
25 Monster Mini Pushdowns x 4 grips
JM Press x 8 x 4 sets
PJR Pullover x 10 x 3 sets
Long Rope Tricep Cable Pushdowns, hold at extension x 8 x 3 sets
You’re a Strongman, you should be using the wrist roller anyway!
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6-7 Quads, High Volume
Standing Leg Curl with ankle weights x 20
Belt Squat with KB + DB Goblet style x 12
4 pairs
Bulgarian Split Squat x 12 x 3 sets
KB Ukranian Dead x 12 x 3 sets + one drop set
Backwards Tire Drag, Uphill x maybe 80 feet x 3 trips
Home porch workout. Pretty tough one today, I had to stop like 3 times during the last sled drag. I did some McGill stuff, clams and ankle flexion stuff before the weights.
6-8 Traps/Bicep High Intensity
Low Trap Raise x 20
1 Arm Pullover x 20
Barbell Shrug x 20
4 times
Muscle Snatch x 6 x 5 sets, 2 tough ones
Chinese Row x 6 x 4 sets, 2 tough ones
Machine Shrug + Monster Mini Band x six, 1.5 reps x 3 sets + 1 rest/pause with regular reps
Barbell Curls x 8/8/6/6
Incline Hammer Curls x 10/10/8
DB Spider Curls x 12 x 3 sets
Seated Calf x 15+ x 3 sets
Donkey Calf x 20 x 3 sets
We had the first ultra sound today, so far, so good! Then a good workout too. Ribeyes for dinner a little later. I didn’t even have to use my AK.
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6-9 Chest, Triceps, Moderate Volume
Band No Money x 20
Band Serratus Push or Internal Shoulder Rotation x 20
Band Pushdowns x 25 Band Overhead Extension x 25
3 times
Incline Smith Machine Press x 10 x 4 sets
Hammer Decline Press, pad under shoulders x 10 x 4 sets
Pec Deck, lean forward for upper chest x 11
Flat DB Bench Press x 10
3 pairs
Dick’s Press (triceps, elbows in) x 10 x 3 sets
Kaz Press (triceps, elbows out) x 10/8/9
Decline KB Extensions x 10 x 3
1 Arm Cross Body Cable Tricep x 15 x 2 sets + 1 drop set
Wrist Roller x backward, forward, backward, forward x 3 rolls
Plate Loaded Gripper x 20 x 3 sets
Another good one. This undulating bodypart split is working well. I’m working harder and feeling more recovered. And it’s super flexible which is nice too.
6-11 Hamstrings, Moderate Intensity
Some stretches
Seated band Hamstring curls x 30
1 Leg Reverse Hypers x 20
Do that twice
Laying Hamstring Curl x 8 x 3 sets
Standing Hamstring Curl x 8 x 3 sets + 1 drop set
1 Arm/1 Leg RDL x 8 x 3 sets
Stiff Dead on Shrug Machine + mini band x 8 x 4 sets + 1 drop set
Neck Harness Flexion x 25 x 4 sets
Trap-Mydia Circuit x 2 rounds
Neck + traps is good. Cookie and protein shake post workout.
How is the back doing these days?
I’ve been going pretty easy on it, so it’s been good. My legs and glutes were super sore and tight from Sunday’s workout, that made it a little stiff, not really painful the last couple of days. Stretching and hitting the hams today loosened things up.
Belt squats and 1 leg RDLs or “kickstand deadlifts” have been working my legs without messing me up. I’m feeling less fragile week to week. Every time I get a good lower body workout in I start day dreaming about jumping on the Mark Deadlift plan or a similar lay out with box squats.
How about you man? Physically are you still feeling pretty good?
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That’s why I was asking. Glad to hear the reason is not that it is off atm!
Yeah really can’t complain on that front. Hip is feeling good again. My back is feeling fine but whenever I am sitting and bending over (imagine a person trying to stretch their lower back) I feel a “pull” in the lumbar region. That’s not painful whatsoever but a reminder that something happened there. Every now and again that same spot can get agitated but in those cases it’s also not painful but just a weird sensation of slight tightness? Definitely nothing scary. I guess that whole thing is here to stay but if isn’t getting any worse I’m absolutely fine with it.
Funnily enough if the spot gets agitated in the aforementioned manner it is usually through heavy overhead (so an extension issue) and if I deadlift the next day, that fixes it again, haha.
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6-14 Lats and Biceps, High Volume
1 Arm Lever Pulldown, Neutral Grip x 12 x 3 sets ascending + 1 drop set
1 Arm Lever Row, Neutral Grip x 12 x 2 sets up + 2 drop sets
Cable Pulldowns, Medium Overhand Grip x 12
Cable Rows, Medium Width almost overhand MAG Grip x 13
3 supersets
Alternating DB Curls x 12 x 2 sets up + 2 drop sets
Little Barbell Reverse Curl x 12 x 2 sets up + 2 drop sets
Single Arm Preacher Curl Machine, top half ROM x 15/12/10
Arnold Curl with Kettlebell x 15/12/10
3 supersets
Crunches on Ab Ball x 15
Leg Raise off bench x 15
2 pairs
Situps on Dcline Bench x 15
Leg Raise on Machine x 12
2 pairs
Fast workout. Like 3 deep breaths between arms on single arm stuff or between drop sets. Drop sets go so fast, it’s crazy. In the past I thought they were kind of dumb. Like some clown with every pair of 10 pound plates in the gym on the Smith machine doing like 4 reps and 17 drop sets on incline bench with help from his two goon friends. In reality they are much less silly. Work up to a challenging set. When you’re as close to failure as you like to get, strip a little weight off and go again. Maybe once more if you wanna be extreme. 5 minutes and you’re crushed.
I was thinking about Charles Glass Row technique and Meadow’s lat activation move during 1 arm pulldowns and figured out how point my elbow into my ribs and really get after the lower lat. Before I was trying to pull my elbow almost around my ribs, behind my body. Today I tried to drive my elbow into my abs or like, the front of my ribs. It couldn’t really get “in” that far to the midline of my body during lifts but my elbows were probably narrower than my wrists.
6-15 Shoulders Triceps High Intensity
Y Raises, cable rear delts, scarecrows and rear delts to get going
Smith Machine Overhead Press x 6 x 2 tough ones
Landmine Press x 6 x 2, alternate arms, kinda like rest/pause
DB side, rear, front raise x 6 each way x 2 tough ones
Smith Close Grip Bench x 7 x 2 good ones
3 Board Pushups, 5 count down, 5 count pause on board, 5 count up x 6, 5
Rolling DB Triceps x 6, 5 rest/pause then 2 drop sets of 6 reps
V Grip Cable Pushdowns x 20/18/15
Seated Calfs x 15 x 3
Standing Calfs x 12+ x 3
Donkey Calf x 25 x 2
Not the greatest, I was a little tired tonight. Still managed to hit a couple grinders and get right to the edge of failure several times so it counts.
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6-17 Quads Moderate Volume
A few stretches, 1 leg reverse hypers and leg curls to get moving.
Bulgarian Splits x 10 x 4 sets
Goblet Squats x 10 x 6 sets
Leg Extensions x 10 x 2 sets + 2 drop sets
Neck Harness Flexion with Kettlebell for weight x 20+
Kettlebell Wrist Extensions x 15ish
3 pairs
I forgot my nylon strap for belt squats and some dudes were on the power squat machine I sometimes use so I tried some goblet squats. I did a couple light BS sets to feel it out. The light BS ones felt worse than the heavier ones.