ME Legs
Cambered Bar Box Squat (12" box + 4" soft foam)
10 x 80
5 x 80
5 x 170
3 x 230
2 x 260
1 x 300
1 x 330
1 x 350
5 x 5 x 210
Cambered Bar Good Morning
10 x 210
2 x 5 x 230
8 x 210
8 x 190
10 x 170
Reverse Hyper (Poor Man’s)
5 x 12 x +20lbs (ankle weights)
Seated Calves
Walking DB Lunges
4 x 5 x 110lbs total
TKE
4 x 12 x Black Band
Edit:
Single Leg Hamstring Curls (standing)
4 x 20 x 10lb ankle weights
Absolutely trash sleep, the gremlins were up and on one most of the night, really had 375 in my head, but 350 was a definite strain, so I just shut it down, rather than miss at 375. Oh well, everything else felt pretty good, I guess.
Weight at 210.6 is pretty good for a full weekend of delicious home cooked, calorie rich meals. I’m ok with that, ha.
Various drags, pushes, rows, triceps, and biceps with the prowler
Loaded weight: 25-215 (swear that the friction is getting rougher and rougher, that felt heavy, ha)
Total work time ~25 minutes
Got a great sweat going, got into my lungs a little bit, got a little quad pump, little arm pump, little back pump, I like it.
OHP
10 x 45
5 x 95
5 x 115
5 x 135
9 x 155 (sunuva…)
Superset:
FSL
5 x 5 x 115
Upright Row (Band)
5 x 15 x Black
Seated Lateral Raise
5 x 15 x 25
Plate Raise
2 x 12 x 35
Rear Delt/Trap Row/Raise Hybrid Thing
5 x 12-15 x 20
Kneeling Banded “Row”
4 x 20 x Purple
Tri-Raise
3 x 8 x 10
CGBP
10 x 135
4 x 8 x 155
Tricep Extension
5 x 20 x Black Band
Standing DB OHP
3 x 15, 12, 12 x 45
Decent day, I can not seem to get over that mental hump of 9, everything moves really well up until that 9th rep, and then bam nothin’ doin’. Whatever, I didn’t want to be big, strong, and have an impressive overhead press anyway!
Weight: I feel pretty good, but haven’t been eating well, frickin’ M&M’s haha didn’t get a chance to prep my meals for this week (not a huge deal) but it does make a bit of a difference in my overall intake, for sure.
Deads
10 x 135
5 x 225
5 x 300
5 x 340
15 x 375 (only set with belt/straps)
5 x 5 x 300
Superset:
Pendlay Row
5 x 5 x 225
Band Pulldown
5 x 12 x Purple
Superset:
Band Row
2 x 12 x Purple
DB Row
2 x 12 x 100
Superset:
Barbell Row
2 x 12 x 135
Band ‘Scoop’/Pullover
3 x 12 x Purple
Giant Set:
Band Row (w/ fat grips)
4 x 10 x Purple/Red
Band Shrug
4 x 12 x Purple/Red
WG Pull Up
4 x 3 x BW
Another good pulling day, form is fkn locked in at the moment, everything just flies off the floor, this is the main lift that I’m really applying the ‘Deep Water’ mentality to, and it seems to be paying off, had so much cardio on that set I almost dry heaved haha
Weight: Ate a hearty meal, didn’t drink enough water, that’s where the weight gain/retention is, I believe.
Had a great week of workouts, woke up yesterday with a tingle in my sinuses, and BAM, there it was, full fledged by last night, so that is the shits. Luckily I had planned on not lifting again until Monday so that I can get back on track and don’t have to try and fit lifts in on the weekend. So I’ll irrigate the hell out of my sinuses, try and rest up, and hit it again Monday.
I’m hoping to get my hands on a cheap sled/prowler for some work this summer. I need to find my tire is that I used for drags 2 years ago (currently apartment living, and 80% of our belongings are in storage in 4 locations).
That is one hell of a set.
Hope it passes quick man, you don’t have time to be sick!
Low Incline DB Bench
5 x 75
5 x 85
5 x 95
3 x 10 x 70
Superset:
Dips
4 x 10 x BW
WG Pull Ups
6 x 6 x BW
Push Ups
3 x 12
Rolling DB Triceps
3 x 15 x 35
Superset:
Extensions (Band)
4 x 20 x Black
BB Row
3 x 10 x 135
Light Flys
Light Shoulder Work
Felt ok, lungs hurt, still sick, but 100% better than I was Friday, a few more days of good sleep (ha, now that’s a joke ) and I’ll be healed up, I think. It’s a vicious cycle in our house right now, the wife (a 5th grade teacher) brought home this bug, so she was sick, then the girls both got sick, then I got sick, and now my wife is sick again, misery runs our household at the moment haha
Weight: Better than I expected, I made good choices all weekend, but ate some extra in an attempt to help fight off this head cold shit. Got meal prep for the week done yesterday, this week is grilled elk steak and riced cauliflower for a couple meals a day.
ME SSB
2 x 5 x 135
5 x 185
3 x 225
1 x 275
1 x 315
0 x 335
5 x 5 x 205
Trap Bar Deads (High Handle)
5 x 230
5 x 5 x 320
Trap Bar RDL
4 x 8 x 230
Leg Extension
3 x 12 x 140
Wow, that’s pretty much it, just…wow. 315 moves well, and then I just get fkn folded, was even being conservative (I thought) oh well, is what it is. Everything else feels good, and I guess I can’t have it all, all of the time (but I haven’t been pissed about missing a lift in a long time, and I was frickin’ hot about that one.)
Weight is what it is.
Note: Hot about today, angry with my lack of willpower and intent approaching the bar, and the result was getting buried by that 335 which I have absolutely no business missing.
Lmao I figured it was pounds man and still impressed. I know exactly what you mean about years of arms and chest. I did that when I was young too but my problem is I had a 10 year layoff !!
Active Recovery/Prowler Work
Down and Back is 1 Trip
Pull/Push 4 trips
Rows/Push 3 trips
Pull(Harness)/Push 2 trips
Triceps 1 1/2 trips (45 reps)
Biceps 1 1/2 trips (45 reps)
Good pump, got into my sick lungs more than I expected, trying to get my legs (especially my glutes/hams) recovered for pulling on Friday.
Been catching up man, hope you’re sinuses are getting better by the day.
Some nice workouts, especially bench and DL lately.
And that 9 rep OHP I know it’s been sticking there, but it’s pretty darn good Mate.
Shoulders/OHP
5 x 95
5 x 115
5 x 135
5 x 155
7 x 165
5 x 5 x 135
CGBP
5 x 135
5 x 185
3 x 205
3 x 3 x 225
12 x 135
Rear Delt Row/Raise
4 x 12 x 25
Superset:
Standing OH DB Press
3 x 5 x 70
WG Pull Ups
5 x 5 x BW
Giant Set:
OHP
4 x 12-15 x 25
Lateral Raise
4 x 12 x 25
Banded Pushdown
5 x 20 x Purple (4) Black (1)
Pretty tired, but things moved ok, OHP is just…whatever at the moment, seems to be fairly stale, but it’ll move, not overly worried, I am excited about how well the CGBP moved today, all the sets at 225 moved really well, and left plenty in the tank, definitely have the tricep power to push some weight, ha. My plan is to keep a ‘heavy’ CGBP on my OHP days, to compliment my bench.
Weight is pretty good, still eating well, sticking with my prepped meals and such.
Deads
5 x 135
5 x 225
5 x 275
5 x 315
18 x 335 (straps/belt)
Deficit FSL (~3")
5 x 5 x 275 (no belt/straps)
Barbell Row
5 x 5 x 225
Banded Back Pull/Row
5 x 20 x Green
Trap Bar Carries
4 x 1 x 100’ x 320 (straps)
Superset:
Band Pull Over (looped over elbows, attempted to mimic old school Nautilus)
4 x 15-20 x Purple
Machine Row
4 x 10 x 120, 120, 150, 150
Superset: w/ fat grips
Banded Row
4 x 5 x Purple/Orange
Banded Shrug
4 x 12 x Purple/Orange
Smith Machine Shrugs
3 x 12 x 95
A pretty good day to have a pretty good day, almost threw up my breakfast on the 18th rep, maybe had one or two left in me had that not happened, but we’ll never know. Back feels pretty good, I feel pretty good. Knee doesn’t feel as wobbly as it did last week, which is good, I think it’s from coaching shot and disc and showing the kids the spins and rotational movements, just not used to that. Edit: Also tried Wenning’s grip strength stuff, did a few sets at 135 of 2 and 3 fingered deadlifts, 1 finger is a definite no go, but two finger at 135 was fairly easy, surprisingly.
Weight is fine, I figure if I can maintain sub 210, continue to get stronger, then body comp will improve, when I’m done coaching and life slows down a bit I may look at restricting my caloric intake a bit more, but for now, gonna continue to make good, high protein choices and lift my ass off.
Jesus man, 18 reps on DL I presume it should have said 135 pounds if 335 is correct you’re totally insane.
How on earth were you able to do 5 sets of FSL after that.
And then
5x5 on BB row with 2 plates after that DL effort, Quality.
) and I’ll be healed up, I think. It’s a vicious cycle in our house right now, the wife (a 5th grade teacher) brought home this bug, so she was sick, then the girls both got sick, then I got sick, and now my wife is sick again, misery runs our household at the moment haha
if 335 is correct you’re totally insane.