1/20 35 mins LSS starting to try to slow jog more and more of this.
New gym opens on Thursday. Swapping to an upper lower split.
Ohp
45x5
55x5
65x6 RM FU 4x3
Purple banded pull up 8 RM FU 4x4
Bench
45x5
65x5
75x3
85x3
95x1
105x1
115x1
95 8 RM 5x4 on 6th set I did 3. On 4th rep i failed and had to do the roll of shame. That shit hurts.
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Gym was not open on Thursday. Was only a “founders party”
They claim it will open today.
Crosses fingers
This place has:
8 racks- 2 deadlift/Olympic platforms, 4 power racks and 2 smaller racks (I would use for ohp since safety bars don’t move)
Tons of new machines and cable machines as well. Very nice
So… Gym was open yesterday. It is nice. Needs a few things still like plyo boxes and more collars but over all not bad.
Did some squats and push ups and DB rows. Nothing crazy. Only worked up to 125 and did some back off sets at 100.
Today 1/25
Did 5x5 100 lb squats
4x10 100 lb RDl
5x5 45 lb ohp
5x5 90 lbs lat pull down
2x10 decline sit ups
4x8 15 lb curls
50 reps total 40 lb cable face pulls as tricep push downs
1/26/19
Deadlifts worked up to 150 and did 3x5. Light and easy since hammies hurt from yesterday’s rdls.
Strength endurance circuit
3x10 to rest between exercises. 2 mins between full circuits.
KB swing 30 lbs
Push up
Inverted row
Crunch
30 mins LSS alternating 5 mins walk, 5 min slow jog.
1/27
Squat
Warm up 3x5 45,65,85 lbs
Working 6x5 100 lbs
RDL 5x10 100 lbs
OHP 6x5 45 lbs
Lat pull down 6x5 90 lbs
Cable face pulls as tricep push downs 50 reps at 40 lbs ea.(3 sets ea )
Hammer curls 50 reps 12.5 lbs (4 sets total)
Decline sit ups 3x10
It should be noted… I said I was swapping to an upper lower split … but then my first work out I hurt my self. As such I decided not to do that again and went back to my full body split. I was enjoying general gainz. And will be going back to it in about 6 weeks.
In the mean time I am feeling out this gym and figuring out what I can easily superset. The set up is different. Kettle bells not so accessable, hip thrusts harder to set up, I can not reach a single fucking pull up bar… So no pull ups or hanging leg raises until they get a stool or some plyo boxes
1/28
Rest
1/29
Cardio was posting 276 noticed on to every door at my property. 26 buildings each building had 2-3 flights of stairs. Took 1.5 hours.
Deadlifts
3x5 135 warm up
5x5 150 lbs
1/30
Squats
Warm up
5 reps
45
65
85
Working
5x5 100
RDL 4x10
Ohp 5x5 45 lbs SS lat pull down 5x5 90 lbs
Cable face pulls as tricep push downs 50 reps 40 lbs
Curls 50 reps 12.5lbs
Sit ups 3x10
Do they have a pull up bar attachment in a rack/cage that you can set the bar low and use that as a step up?
The pull up bar on the racks is on the wrong side of the rack. Using the bar to climb up would mean that I have to lean and reach forward toward the mirror to be able to grab the neutral grip part.
I would then have to shimmy my way further forward to the bar and turn around to be able to do hanging leg raises and pull ups. Otherwise my head will hit the top of the rack.
This poses a few problems.
1st by the time I shimie and turn around I am worn out. I can barely do 2-4 unassisted pull ups. All that extra work drops it to maybe 1.
2nd I can’t use a resistance band.
3rd the bar gets in the way for the hanging leg raises
It’s simply not worth all that effort and is imo too dangerous to do regularly
what about putting a bar at the highest mount point and using that as a ‘pull up bar’ . . . obv taking into consideration that fact the gym is empty so no one would need the bar to squat/dead
It order to get the bar high enough to he able to do pull ups I have to move those giant block attachments that hold the bar. They require pulling a part of it to be able to slide it up and out and then again to slide it in on to the setting I need. The problem here is I can not reach the setting that’s high enough to do that and be able to do pull ups and hanging leg raises.
The other problem is the bar moves and spins when in place and being hung from. I am not comfortable with a spinning bar in my hands doing those exercises.
I appreciate that you are trying dude. But I am not stupid. I tried every variation I could think of to do a few pull ups and hanging leg raises. There is currently not a safe reachable option.
2/1
Squat
Warm up
5 reps
45
65
85
3 reps
95
1 rep
115
135
Working
7x5 105
Ohp 7x7 45
RDL 4x10 105
Lat pulldown 7x7 85
Ez bar curls added 5 lbs to the bar 3 MRS 50 reps total
Couple of tire flips at the end with my boy friend 2x5
2/2
Deadlift worked up to 195 for a single then did 7x5 150
Bench 7x7 75 as DB row 7x7 40
Cable face pull as tricep push down 3x25 60,50,40
Hyper extentions glute focused and explosive 3x15
New gym finally got plyo boxes!! Can now do pull ups and hanging leg raises. 1.5 week wait was not aweful. Will start incorporating those tomorrow!!
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2/3
Ohp 7x5 50lbs
Squat 7x7 90 lbs
Lat pull down 7x7 85 lbs
Split squat 4x10
Ez bar curls 5 lbs added to each side. 3x10
RDL 4x15 90 lbs
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2/5
Bench worked up to 95x1 then 7x5 @ 75
As 3x10 split squats and 2x25 cable face pulls and tricep push downs 50 lbs
Deadlift 7x7 135
Abs 3x10
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2/7
Hip thrust 5x5 135
Ss push press 5x7 55
Lat pull down 5x7 85
Ez bar curls 3x15 10 lbs added to bar.
2/8 30 mins cardio. 5 min walk 3% incline and 3 speed, 10 mins slow jog at 3.5 speed, 5 mins walk at 3 speed. 10 min jog at 3.5 speed.
2/9
Squats 7x5 110 lbs
Ohp 7x7 45 lbs
Lat pull down 7x7 90 lbs
Called at that. Had to prep the apt for boyfriend parents coming over for dinner.
I made my first sourdough bread! It turned out pretty good!!
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2/11
Deadlift 7x5 160
Bench 7x7 70
DB row 7x7 50 (I don’t like how thick thier handles are)
Cable face pull as tricep push down 3x25,15,10 50 lbs
Made another loaf yesterday. This one was better. Little more sour than last. Crunchy crust and soft crumb. Loved it!
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