Tuesday
DB Swing/Bent LR
60/35x12/10, 15/10, 20/10
Rope Pressdown
62.5x20x4
Rear Delt Machine
190x8,8,10
DB Strict Curl
35x10/12, 10/15
Shoulder still feels good. Food porn still coming. Menu: Italia Beef, Scallop Chowder
Are you living in Lex for a long time? lol
Because I’ve basically committed to UK for Law School lol
^^^If I get a job here. My uncle did law school here, good luck mang.
Thursday
Pullover
292.5x9+2+3
Pulldown
Drop: 200, 175, 150, 125x8
Shoulder hurt a little here.
Lat Pressdown
Drop: 75, 62.5, 50, 37.5x10
Shrugs on calf raise
240x15, 260x15,20
Friday
50% CGBP
200x12x3
Perfect Pushup Plus
BWx15,15,20
OH Rope Press
Drop: 100,80,60,40x10
Monday
Legless CGBP
275, 295x3, 315, 335, 350, 360x2
Paused through 350, which may have contributed to fatigue on the last set. Shoulder was fine.
Rear Delt mach/Flye
180x10/10, 12/12, 15/15
Single Arm CGDB
85x12,12,15
Rope Pressdown
35x35
Like the higher rep stuff for tris.
Tuesday
DB Rear Delt Swing
60x15x5
Superset with pull aparts.
Rear Delt Mach
160x15x3
Biggest ROM I could get.
Strict Lat Raise
30x15x3
Can’t remember anything else.
Thursday
Pullover
292.5x10+3+3
Neutral Pullup
+40x8x5
Lat Pressdown
Drop:75, 62.5, 50, 37.5x10
Curl/Facepull
blah/100x10/20
Did several different variations of curl trying to find the best one. Looks like concentration curls are the best (no homo).
Friday
55% CGBP
225x11x3
Perfect Pushup+
+20x15,15,20
OH Rope Press
Drop: 110,100,80,60x10
Stretches
Monday
Medium BP
275,295,320,345,360x3
Was finally able to widen slightly (pinkie just inside rings)and tuck my elbows without pain. Felt pretty good, and my anterior delts were ridiculously sore the next day.
CGBP
335x2,3
Just a weeeeee bit harder after 5 sets of bench.
Rear Delt/Flye Mach
185x10/10, 12/12, 13/15
One Arm DB CGBP
90x10,10,12
Rope Pressdown
42.5x30
Hoping I can keep my grip wider and push my bench up after waiting forever.
Tuesday
HS Uni Low Row
4PPS+10x10, 4+25x10, 5x8,10
Neutral Pullup
BW, +25, +50x6, +50x10
Cable Seated Row/Banded HS Pulldown
160x20/1+25+bandx5
160x20/1+25+bandx6
Conc Curl/Pull Apart
25, 30, 35x8, 35x8
Knee Rehab:
I’ve been walking with the brace unlocked for over a week, and I’m feeling a lot more normal. PT was brutal yesterday, but I was able to do a lot more on leg press, the bike was easier, and I was able to add some agility in. I’m good to start intervals on the elliptical, too.
IT’S BACK FROM THE DEAD!!!
Tone-setting music:
I’ve got a Youtube channel now, so watch and subscribe. Do it. DO it. DO IT.
KNEE UPDATE: Bone is completely healed according to dem dere doctors, buy my VMO is still an atrophied piece of poopy, so I still have a good amount of pain. I was able to sprint recently, though, and I’ve begun high box squats and stiff-ish DLs. Ice and Ibuprofen are my best friends at the moment.
Thursday:
Standing Press
185, 205x5, 225x3.5
DB Pullover Press
55x10, 10, 12
1.5 minute rest
Rope Pressdown
165, 170, 180x12
1.5 minute rest
DB Triset: bent lateral/lateral/front raise
35x8/8/8
Good finisher that I’d highly recommend. No rest between sets, and choose a weight you could use pretty easily for rear delt raises.
I dun goofd today, boys. After 205 on OHP, everything was feeling heavy and slow…then I realized I forgot to take caffeine. Oh well, salvaged a pretty good session anyway. I was a walking triage in there, too. Back hurt, wrist was shit and couldn’t push through my left side, and my knee was incredibly sore from running the day before. So excuses aside, not bad.
HS Pullover
2Plates+10x10x3
Superset with DB Strict Curl: 40x10x3
Emphasized the negative for probably the first time in my life here…I think I’ll regret that.
Straight-arm Pressdown
67.5x10
72.5x10,15
Superset with Cable EZ Curl: 70x10x2
Was sick of biceps by the third set.
Conditioning:
Sledgehammer swings/dual rope snaps
10 swings each arm
15 snaps
2 rounds
I’m really out of shape, but that was still pretty fun. Fell on my ass on the 5th swing the first time…that was pretty funny.
11/3
High Box Squat
225, 250, 275x5, 275x7
Stiff-ish DL
309, 359x2, 399, 439x1, 449x2
Easier than 419 last week. Still getting pain when I push through the knee, but I’m at least able to do it now.
Walking lunge
2 sets BW
2 sets +18 kettlebell
Unilateral Leg Press
irrelevant weightx10x3
Extremely slow ecc, tried to keep my VMO contracted hard throughout.
Making my way back, though it might be months before I’m squatting to depth again. I’m looking to pull 500 again 2 weeks from now.
11/5
Bench
285, 320x5, 355x4
Pussed out on a 5th rep AGAIN. But this week’s set was much smoother than last week’s…should get that 5th rep next time.
NGBP
300x9
PR, but should hit 10 next week pretty easily.
Floor Flye/Incline Pushup
65x10/BWx20x3
Prone Y-T/Dip
10x10/BWx12-15x3
11/6
BB Row
295, 325, 355x8
Neutral Pullup
BW, +45x7, +100x6
Should get 7 next time.
Seated Row
210x10x3
1.5-minute rest
Circuit with 135:
Hang Cleanx10
DLx10
44-lb kettlebell swingx10
2x through. Once again, I’m hilariously out of shape. Hurt like a sunovabitch to grip, too.
11/8
Standing Press
185, 205x5, 225x4
Felt good, but I’m going to go to seated military for a while…this is leaving my back too sore for my liking.
DB Pullover Press
60x10,10,8
Rope Pressdown/Rear Delt Machine
67.5x10/110x10x3
Bent/Side/Front Lateral/DB Shoulder Press
35x8/8/8, 80x10
Gassed after the DB Press. Felt great on both shoulders, which was good.
11/9
Straight-arm Pressdown/DB Strict Curl
82.5x10x3/40x10x3
Wide Upright Row/Machine Curl
165x10/100x10
185x10/100x10x2
Med Ball Situps/Pullup/KB Swing
12x20/BWx10/53x15x3
Need to increase the reps on pullup and KB swing…didn’t breathe very hard here.
11/11
High Box Squat
275x3, 300x5x2
The first few reps feel really good, then the knee starts to hurt. But I’m definitely getting stronger.
DL
313, 363x3, 403x2, 453x1, 473x2
Had some pain on the 403 set, but the next two felt good. Speed is still good and strength is coming back quick. Should get 5 plates next time for at least one.
Walking Lunge
BW, +10, +25x6-8 depending on length of stride.
Single Leg Press
5 sets up to 180 for ten reps. Even though my knee was shot by this point, I was still able to increase from last time.
This is what atrophied legs look like, boys. Both are starting to come back a little, but the left was so far gone 2 months out from surgery it’s still lagging big time. The VMO and VL around the knee in particular had wasted away to almost nothing. Still a long way to go, but I’m just happy to be doing some form of squat.
11/12
Bench
285, 320, 355x5
Finally blew up the first rep, and from there it was a foregone conclusion I’d get 5. Also widened my grip a couple of inches without any protests from my shoulders.
NGBP
300x10
Not as easy as I had thought it would be, but not bad.
NG Incline/Incline Pushup
225x10/BWx20
225x8/BWx20
Only made it through twice because the second set at 225 felt like death. This absolutely wrecked my shoulders.
Prone Y/Dip
10x10/+20chainx15x2
I’m going to stick with sets of 5 until I can at least get 375 again, but my progress is coming along. I feel good about 360 next week.
11/13
Bb row
295, 335, 365x8
Pullup
/wx7, +45x7, +100x6
Meh.
Hang clean/inverted row
155x5/bwx10
185x5/bwx10
185x5/bwx15
Done…short workout, but effective
11/15
Seated paused military
185, 205x5, 225x4,4,5
More volume than I’m used to, but I knew 4 wasn’t good enough, so I did a second set there and then went for 5 on the last.
Pullover press
60x10,10,12
Rope pressdown/machine rear delt
72.5x10/110x10x2
72.5x10/110x15
Db lateral raise complex/db shoulder press
35x9-9-9/80x11
That set of db press at the end blows wenis
Shoulders continue to improve with no pain.
11/17
Half Squat
275, 295x5, 315x4,5
Used the box as a depth marker instead of actually sitting onto it. Knee is feeling much better at lower weights, but still hurts on the heavier stuff.
DL
363x2, 403, 453, 493x1
First 5 plate pull since surgery. Was much harder than the last few weeks, so I think I’m officially separating this from legs next time.
Walking lunge
BW, +18, +26x length of room and back
Single leg press
50, 70, 90, 100x10
Left leg and asscheek were really sore…gjht
11/19
Bench
295, 325x5, 360x4
Notbad.jpeg. Felt like poopy, nothing felt easy, but still managed 4 without much struggle, and the weight still feels good.
NGBP
305x9
NG Incline
225x16
Prone Y/Dip/Perfect Pushup
10x10/+40chainx15/BWx15x3
Good circuit to finish the day.
Upper body was sore as a mofo after this.
11/20
BB Row
295, 335, 370x8
Pullup
BW, +25, +50x10
Decided to up the reps here.
Seated Row
210x10x3
`2 minute rests
Hang Clean/Sled Push
185x5x2
Sled+140 up and back x2
Weak as fuuuuuu on the sled push, but didn’t hurt too too much if I kept my strides short. Cleans started from the floor, but I still did a hang clean. Next week this will be DL/pullups/seated row/straight-arm pressdown.
11/23
Standing Press
185x7,7,10
Tried seated, but my buddy’s gym doesn’t have a good seat for shoulder work, so I switched to standing.
Pullover Press
65x8,8,9
Band Tri Pressdown/DB Rear Delt
Grey bandx20/25x10x3
That’s all. Nice little Turkey Day workout with the boys.
11/25
Half Squat
275, 295, 315x3, 335x5
Probably did one rep too many at 335 and I’m paying for it now…knee is sore as shit. On the plus side, 275 felt great.
Lunge/Reverse Hyper
BWx7/50x8
+15x7/70x8
+30x7/90x8
Single-leg Press
120,140,160,180,200x10
Get better as they go along. Getting a lot stronger, but my knee still shakes like crazy on the eccentric.
Tire Flip/Rope Snap
8 flips/15 snaps x4
Did these with my gf, so rested as long as it took her to do her round. Really enjoyed this.
Hopefully my knee is OK to deadlift by tues or weds.
11/26
Bench
295, 325, 360x5
Came in sick and thus had no expectations, but 295 moved so damn fast I knew I had a good shot at 5. Now, the 5th rep was a clusterfuck. My feet slid for the first time in years, my right wrist dropped back, and the lockout wasn’t even. But hey, it wasn’t bad all things considered.
NGBP
305x9
Paused the last 3, but didn’t have it in me to try the 10th. Good form here, though.
Prone Y/Dip
10x10/+40Chainx15x3
Nothing left in me after that, but wasn’t bad for a sick session.
I had the opportunity to collect some pilot data for my thesis, and long story short I got to deadlift on force plates. It was only 95 pounds, but I was able to look at the data afterward and see how my weight distribution looked. It looked pretty even, so I was happy.
11/28
DL
313x3, 363x2, 403x1, 453x1, 473x1, 501x1
First 500 DL since surgery. No way I thought my knee would be ready by weds, but I woke up with it feeling so good that I had to try. I used a wrap on that knee and it felt great…no pain at all except for a second or two right after I took it off each time. Used it on the last 3, I think.
Pullup
BWx10, +25x10, +50x13
Nothing has changed, apparently. I’ve always found these to be easier after DL, for whatever reason.
Seated Row
215x10x3
Sledgehammer swings: 2x20
I would have liked a more extensive conditioning circuit, but it wasn’t happening with how I felt.
11/30
Seated Paused Military
183, 203, 233x5
Easy.
Lat Pressdown/Bent Lateral
87.5x10/30x10x3
Rope Pressdown
130x12
140x12
150x15
Face-pull
130x20
Tough to breathe during that session because of my cold, but strength felt well above average for some reason.
12/2
Hang Clean
185x3
195x3
201x5
Found a sweet spot for my hammies when lifting the bar from the floor to hang position…will have to try this for DL.
Lunge
BW x room
+15 x room
+26.4 x room
+26.4 x room up/back
Unilat Leg Press
130, 170, 190x10
Strength has improved a lot since I last used this machine.
Gave squat a week off after last week’s torture session.
12/3
Bench
295, 330x5, 365x3
Almost treated this like a deload. The weight felt pretty good, but I decided to leave a lot in the tank.
NGBP
305x10 (PR)
Prone Y/Dip/Incline Flye
(10x10/+40x15/35x10) x3
So-so. Couldn’t breathe when I was lying on the bench, which I think panicked me on my warmups.