I love florida’s weather… and that’s it
I think the number of COVID cases almost everywhere are spiking more than expected, but I’m also in an area where the situation is kinda dire. I can’t blame you for not feeling 100% comfortable with going back to the gym at this time.
2 Likes
Avalanche week 1 day 1
Single arm BB rows (each arm)
1x25-10
1x50-6
1x75-5
1x100 (not including bar weight) -8
1x100-8 drop to 75-5 drop to 50-4
Standing cable row single arm
Tight cable machine
3x55 - 10 ea, 9 ea, 9 ea
Nautilus pullovers
3x180 - 8, 8, 7
Lat pull downs
2x104 -12, 12 with 15 sec stretch both sets
Caved my chest for no reason on first set. Wasn’t focused
Skipped programmed hyperextensions because I think that’s what messed my back up last time.
Supinated DB curls
3x20s - 25, 21, 24
Slight incline hammer curl
(These really show how weak the biceps are)
3x20s - 12, 12, 11
3 Likes
Learned something new today:
It is possible to get a hair “sliver” stuck in ones foot deep enough to cause a small abscess under the skin. Had it removed today because it was causing a decent amount of pain.
Doc said it was actually fairly common.
Who knew?
Avalanche Day 2
Slight incline dB Press
Warmup
1x95s - 9
1x95s - 9
Got one more rep each set over last time I did this workout.
Machine Flyes (Hoist Machine)
Sets to Failure
1x165 - 11
1x145 - 14
Machine Press
Cluster Setx5
150x 12, 6, 6, 5, 5
Stretch Push ups to failure
2xBW - 11, 8
Machine rear delt flyes
1x60 - 20
2x80 - 20, 20
1 min rest between sets
Machine side laterals
3x90 - 15, 13
DB tricep kickouts (< 1 min rest)
3x45s - 10, 10, 10
Dual Rope Tricep Ext (quirky cable)
1x33 - 12
1x38.5 - 9
2x33 - 10, 10 plus drop to 22 4 more
Listened to the New Iron Maiden “Senjutsu” album during my workout. It’s awesome.
4 Likes
Weekend of house/yard work:
Saturday: mowing, edging, general yard maintenance for 1 hr
Sunday: Clearing out closet, moving furniture
Monday: more more moving furniture, cleaning, replacing dryer heating element (with garage door open worked up quite a sweat doing this, along with 2 sheet metal cuts on my hand).
3 Likes
Happy Cake Day, man!
Thanks, it’s apparently 3 years since I joined T Nation - lots of fun discussions here.
3 Likes
Avalanche day 3 legs
Seated leg curl (hoist machine)
2xwarm up
2 feeder sets
1x280-8
1x280-8 drop to 200 - 8, 8 partials 20 sec iso hold
Hack squat
2 warmup
2x 260 -8, 8
Leg extension
2 feeder
1x 130 cluster set to 25 reps
Machine leg press
1 warm up
2x360- 9, 9
Standing calf raises
2x100-10, 10 partials, 10 sec stretch each set
Short tough workout today.
3 Likes
Avalanche Day 4
Pull (PumP) Day
Single arm pull downs
3 WU
3x62-10, 10, 9
Assisted pull ups
3x120 assistance - 7, 6, 5
Nautilus Pullovers
2x160 - 8, 8
Slow and controlled
Chest supported row (machine)
1 feeder
3x 160 - 8, 8, 8
Hanging lat stretch
30 sec
Hanging leg raises
4x15, 15, 13, 13
Preacher curls
1x50-12 + 4 partials
2x70 - 8 + 4 partials each set
Reverse curls (EZ Bar)
3x40lbs -25, 25, 22
3 Likes
Hike to a local farmers market type thing with my kiddos.
2 Likes
Avalanche week 2 day 1
Machine rows
3xWU
1x160 - 10
1x160-10 drop to 120-6 drop to 80-5.5
Standing cable row single arm
Tight cable machine
3x55 - 10 ea, 10 ea, 9 ea
Lat pull downs
1x104 -12, with 15 sec stretch both sets
1x115 - 12
(Weight went up from last week)
Nautilus pullovers
3x160 - 10, 10, 10 + 8 partials
HyperExtension machine @ 100 lbs
1 cluster set to 50
(Hyper bench was taken)
Supinated DB curls
4x20s - 28, 25, 24, 20
(More Reps than last week)
3 Likes
Elbow has been acting up lately (think it’s tennis elbow - on the outside of the joint). Ordering a brace and some sleeves to help.
Getting old sucks.
Avalanche week 2 day 2
Slight incline dB Press
1x55s - 15
1x70s - 8
1x85s - 4
1x100s - 10
1x100s - 6
Upped the weight from last week per program. First set with the centuries felt good. Second set failed earlier than expected (had to drop weights)
Incline Press
1 wu at 135
1x185 - 10
1x 205 - 5
Low cable Flye (tight pulleys)
1x52 - 12
1x61 - 10, drop to 44- 8, drop to 30-7
Stretch Push ups to failure
2xBW - 12, 10
DB rear delt flyes
3x 15s - 30, 30, 25
Machine lateral Raises
3x70 - 15, 14, 14
Tricep Extensions V handle (tight cable)
4x71.5-13, 13, 12, 12 with 2 drops
(1 min rest on these)
1 Like
How are you liking avalanche so far? It’s one of the programs I really wanted to try
It’s pretty good so far. I like how the intensity techniques are programmed and the volume is in my sweet spot. Push days feel a bit shoulder heavy, but I will wait on judgement until the end to see how they look/feel.
1 Like
Skipping leg day due to having part of toenail removed yesterday (whole side of big toenail was growing under the skin - apparently). Nice and sore today, do not want to push it and cause more damage.
Avalanche week 3 day 1
Meadows rows
2xWU
1x95-8
1x95-8
Standing cable row single arm
Tight cable machine
3x55 - 11 ea, 12 ea, 10 ea
(More reps than last time)
Chest supported row with 10 sec stretch
3x106- 10, 10, 10
Nautilus pullovers
3x160 - 10, 10, 10 + 6 partials
Supinated DB curls
1x30s - 10
3x35s -9, 8, 8
First time doing Meadow’s Rows. They can really be felt across the mid back.
Overall a good workout.
Back on track now that toe is healing up nicely
2 Likes
I’ve lost a couple toenails in my life, but never has one grown underneath my skin. That sounds uncomfortable…
Surprisingly wasn’t to bad and I just happened to be at my podiatrist for something else and she took care of it right there. Worst part for me was I got very nervous and my blood pressure dropped to the point I almost passed out.
I laid off the gym because I didn’t want to shower in the locker room with and open foot wound.