Ham Curl 10x100, 10x90, 10x80
Leg Extension 3x10x95
Adductor Machine 3x10x70
Abductor Machine 3x10x120
Calf Raise 3x8x230
Bench 5x5x175
Standing OHP 3x10x75
Dips 9, 8, 5
Superset:
Hanging leg raise 3x8
Calf Raise 3x15x170
Chins 8, 8, 7
Cable Rows 5x10x140
Face Pulls 3x10x25
Curlz 12x70, 12x70, 8(+4)x70
Superset:
Machine Situps 3x15x170
Donkey Calf 3x12x100
The plusses in curls are cheat reps.
Morning BW was 222.
Ham Curls 3x10x95
Leg Extensions 3x10x110
Abductors 3x10x80
Adductors 3x10x120
Calf Raise 3x10x250
Bench 5x5x185
Pec Fly 3x10
Tri Pushdown 3x10x70
Hanging Leg Raise 3x10
Calf Raise 3x15x190
Didn’t do OHP and dips cause something felt awfully stiff in my right shoulder.
Chins 8, 8, 8
Cable Rows 2x10x160, 3x10x140
Face Pulls 3x10x30
Curls 2x10x80, 1x6(+4)x80
SS:
Decline Situps 20, 20, 33
Donkey Calf 3x10x105
Was on a boat for three days on a job. Improvised a leg workout yesterday.
Squats w/tool bag (about 40lbs) 3x20
Single Leg Deadlifts w/tool bag 2x10
Single Leg Calf Raise 3x10
Hamstring didn’t like it too much. Gotta figure a way to do more isolated shit for legs with no equipment.
Bench 5x5x185
OHP 1 x not gonna happen
Dips 15,15,12
Superset:
Hanging Leg Raise 3x12
Calf Raise 3x15x190
Shoulder still felt a little funky on OHP, opted out. Dips went alright though. I think I strained my middle delt where it attaches to my arm a little bit.
Chins 8, 8, 5
Machine Rows 10x150, 9x130
Bicep Machine 12, 10, 8 x110
Weak as shit today for some reason. Slept good last night, easy day at work, been eating well. And I just had no fucking energy whatsoever, it all felt heavy. Also the cable machine was broken and all the barbells were in use so I just did machine rows, and then some biceps shit and said fuck it. Guess a half assed workout is better than nothing, but fuck.
Ham curls 3x10x110
Leg Extension 3x10x130
Abductors 3x10x80
Adductors 3x10x120
Calf Raise 3x8x290
Wasn’t in the gym last week cause I was stuck working in the shop 16 hour days.
Today -
Bench 2x5x195, 3(+fail)x195, 2x5x175
Seated DB OHP 9,8,7x35s
Dips 9, 8, 9
Superset:
Hanging Leg Raise 3x8
Calf Machine 3x15x230
Gonna ease back into overhead presses. Was able to do db presses if I didn’t go down too low.
Leg Curls 3x10x130
Leg Extensions 3x10x115
Abductors 3x10x80
Adductors 3x10x120
Hypers 40xBW
Standing Calf Raise 100xBW
Went to a different anytime than I normally do, and they had a hyper stand at this one. Didn’t notice it till towards the end. Hypers didn’t hurt my hamstring in any way, so I might start using it on my leg day. At least something that somewhat resembles a compound lift.
Pull Ups 8, 8, 6.5
Cable Rows 5x10x140
Face Pulls 2x15x35
Curls 2x10x80, 6(+4)x80
Superset:
Decline Situps 3x30
One-leg Calf Raise 3x15
Bench 5x5x195
Machine OHP (3/4 ROM) 3x12x120
Dips 3x11
Hanging Leg Raise 12, 10, 8
Smith Calf Raise 3x15x205
Shoulder is slowly feeling better, didn’t hurt too bad if I stayed off the bottom of my ohp.