Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)
2x25lbx15*
2x30lbx12*
2x35lbx12
Rope push downs
2x50lbx20
4x60lbx15
Straight bar curl (Fat Gripz*)
4x50lbx15*
Curl attachment push downs(felt pretty good)
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
With the 30 lb hammer curls with the Fat Gripz my grip was fading fast so I went to 35 lb normal grip squeezing hard. I can tell the harder I work my grip the better triceps exercises feel.
Training: Legs(at my university gym)
Banded Kneeling Leg curl with pro-minis
50lbx12
60lbx12
70lbx12
80lbx12
50lbx12*drop set
Back squat
barx8
135lbx8
3x185lbx8
Glute Ham Raise
3x10 pro mini band behind head
I didn’t get as much done today as I would have like since the gym was closing early due to the break between spring and summer semesters. Worked out with my younger brother which was a nice thing also. I don’t know if I ever hit what I just hit for back squats so ill consider it a PR.
Training: Chest and Shoulders
Low Decline Db Twist Press(25lb plate one end to elevate one end)
40lbx12
45lbx12
50lbx12
3x55lbx10
Incline Bench Press
95lbx8
135lbx8
145lbx6,5,4
Smith Machine Low Incline bench
3x1ppsx20
Super set
Machine laterals delts
3x55lbx12
Partial laterals
3x40lbx35
Cage Press
5x75lbx5
Band face pulls(with micro mini band(orange))x50
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Today was alright except the apparent weakness in incline bench press, however my upper chest and shoulders felt better than last time and I got more out of smith machine inclines this time as well. Also gonna stick with 75lb cage presses for a while before I increase to 85 lbs. I was doing shoulder band dislocates between sets and other stuff. Idk if that is the reason I got weaker in my chest exercises but it sure felt better.
Training: Back and traps(University Gym)
T-bar rows
1 Plate x12
1 1/2 Plates x12
2 Plates x12
2 1/2 Plates x12
3 Plates x12
3 1/2 Plates x 12
4 Plates x8 PR
Db Row
3x85lbx12
Stretchers(Felt great)
100lbx10
110lbx10
120lbx10
130lbx10
Medium Neutral grip pull down
4x130lbx12
Dumbbell Shrugs(3 second hold at top)
4x70lbx12
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)
2x25lbx12*
4x30lbx12*
Rope push downs
2x50lbx12
4x60lbx12
Straight bar curl (Fat Gripz*)
4x60lbx12*
Curl attachment push downs
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
My grip got fried pretty fast, also squeezed really hard during the triceps exercises helped with the feel.
Training: Legs(at my university gym)
Banded Kneeling Leg curl with pro-minis
50lbx15
60lbx15
70lbx15
80lbx15
90lbx12
100lbx10 PR
Lying Leg curls
100lbx12
110lbx12
120lbx12
130lbx10 PR
Leg Press with pair of pro-minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx12 PR
Leg Press drop set
5ppsx12
4ppsx15
3ppsx15
2ppsx20
1ppsx20
Timed sets of calves on Leg Press (1 minute with 1 minute rest)
4x1 1/2pps
Glute Ham Raise with pro mini around neck
3x10 PR
RDL
2x135lbx20 PR
I tried squatting after the banded leg press but my left hip hated it from the squats from last workout out so I just went with on as usual. I also didn’t have enough time for lunges which I think are very beneficial though they are torturous to do.
The front of my left hip was incredibly tight from last leg workout so I did the couch stretch(baby version) here today before my workout which had me weeping like a baby.
During the workout I felt something in the back of my hip behind my glute when I tried squatting which I also felt during leg presses but minimized. RDLs were a bit heavy so I’ll just increase the volume with 95 lbs. Hamstring work felt great though compared to quad stuff.
Training: Chest and Shoulders
Low Incline Db Twist Press
35lbx12
40lbx12
45lbx12
50lbx12
3x55lbx12
Banded Bench Press(Light bands orange)
barx8
95lbx8
5x135lbx5
Super set
Seated band side raises(micro mini orange)
4x20
Seated Bent over rear delt raise/row
4x15bx20
Flat Db Press(Felt super unstable)
4x40lbx20
Cage Press
5x75lbx5
Seated band Front Raises
3x12
First two chest exercises felt great, I had a spotter for the first two sets and I though they were helping too much so I did the last three sets myself and was surprised to see that it felt much lighter than I thought it did especially since it felt so heavy during the warm up part but I felt quite tight and explosive.
I proceeded to do shoulders forgetting to do my third chest exercise as the superset really pumped my delts up and felt better than last time. Realized that I forgot my third chest exercise I just did flat Db Press waiting for the power rack to be free; I felt really unstable doing these and should of done a flat or slight decline smith bench press instead and especially not after shoulders. Cage press felt nice and heavy and did front raises to bring up my front delts.
Training: Back and traps
Chins Pronated 50+
Db Rows
60lbx12
65lbx12
70lbx12
75lbx12
80lbx12
85lbx12
90lbx12
95lbx12
100lbx12
Hammer strength iso rows(1 arm at a time)
2ppsx10
2 1/2ppsx10
3ppsx10
3 1/2ppsx10
4ppsx10
Hammer strength iso DY rows
1ppsx12
1 1/2ppsx12
2ppsx12
Stretchers
90lbx10
105lbx10
120lbx10,12,12
Dumbbell Shrugs
2x70lbx25
Felt like a good workout.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)(One at a time due to dumbbell hide and seek)
2x25lbx15*
4x30lbx15*
Rope push downs
2x50lbx15
4x60lbx15
Curl bar curl (Fat Gripz*)(Inner grip)
4x60lbx15*
Curl attachment push downs
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Training: Legs(at my university gym)
Lying Leg curls
100lbx30
110lbx20
120lbx20
130lbx15
140lbx15
150lbx10
100lbx20
RDL
3x135lbx8 PR
Leg Press
1ppsx10
2ppsx10
3ppsx10
4ppsx10
5ppsx10
6ppsx10
Leg Press drop set
5ppsx12
4ppsx15
3ppsx20
2ppsx20
Leg Press calf raises
4x2ppsx60
Walking Db Lunges
3x12x25lb
Glute Ham Raise
3x12
Really tired to focus on hams and glutes on RDLs, felt quite nice and can use a heavier weight while focusing closer to the beginning of the workout. Did some bodyweight squats to see if I should squat but felt some restrictions in the left hip so I just went with leg press. By the time I got to brutal walking lunges my left hip flexor was really streching during reps but I got it done, ironically a shorter stride feels better than the longer stride for lunges.
Training: Chest and Shoulders
Low Decline Db Twist Press(25lb plate one end to elevate one end)
35lbx12
40lbx12
45lbx12
50lbx12
55lbx12
3x60lbx10 PR
Incline Bench Press
95lbx8
135lbx8
145lbx4,4,5
Banded push ups with micro mini
3x20(there were some girl push ups in there)
Cage Press
5x85lbx5
Super set
Machine laterals delts(+ drop set & partials after last set)
4x55lbx12
Partial laterals
4x40lbx35
Band face pulls(with micro mini band(orange))x50
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Well I pushed the first exercise which is a good thing but I suffered in the second one. I liked the push ups but I went way to heavy on the cage presses that I didn’t even complete full extension, I’m gonna have to start over with a lighter weight with more reps to progress on these. Anyways I think today I got the best overall delt pump I ever had front to back and not just rear and some middle. I think foam rolling before the session helped with that although it may have made me weaker. I’m gonna try to push the chest/delt, back/trap and arm days while going easy on leg days and try to correct any problem I may have with my hip. I believe I have Anterior Femoral Glide Syndrome in my left hip which is the cause of the discomfort when I reach parallel or below in the squat and became really noticeable after my leg workout with 3x185lbx8 back squats. I think my glutes in general especially the one on the left side is really sleepy and doesn’t fire in squats although my hamstrings do after all these leg curls lol(this is also really noticeable on back day when I finish with deadlifts, only my right side(mainly hamstring and less glute) gets activated while my left side hardly felt anything.
Training: Back and traps
T-bar rows
1 Plate x20
1 1/2 Plates x12
2 Plates x12
2 1/2 Plates x12
3 Plates x12
3 1/2 Plates x 8+4
4 Plates x 7+3
Meadow rows
50lbx12
4x75lbx12
Hammer strength iso rows(1 arm at a time for 4 pps and above)
1ppsx12
1 1/2ppsx12
2ppsx12
2 1/2ppsx12
3ppsx12
3 1/2ppsx12
4ppsx12
4 1/2ppsx12
Hammer strength iso DY rows
1ppsx12
1 1/2ppsx12
2ppsx12
3x1 1/2ppsx12
Stretchers
90lbx12
105lbx12
120lbx12
Narrow grip pull downs
3x120lbx8
Dumbbell Shrugs
4x85lbx12
Today’s back workout felt pretty good today.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)(alternating)
2x25lbx15*
4x30lbx12*
Rope push downs
2x50lbx20
4x60lbx15
Curl bar curl (Fat Gripz*)(Outer grip)
4x60lbx15*
Curl attachment push downs
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Training: Legs(Different gym I sometimes go to)
Seated Leg curls
135lbx15
150lbx15
180lbx15
195lbx15
210lbx15
Lying Leg curls
100lbx10
120lbx10
RDL
3x135lbx8 PR
Leg Press
1ppsx10
2ppsx10
3ppsx10
4ppsx10
5ppsx10
6ppsx10
7ppsx12
Leg Press drop set
6ppsx15
5ppsx20
4ppsx20
3ppsx20
2ppsx20
Hack squat
4x2ppsx12 PR
Leg Extensions
70lbx12
60lbx12
50lbx12
40lbx12
Leg Press calf raises
4x2ppsx60
DB RDLs
2x35lbx20
I still felt the restriction in the front of my left in during hip flexion which is why I didn’t do squats today but my glutes activated during the heavy weigh on the leg press which made the exercise more comfortable to do which I guess is a result of doing a few body weight glute activation drills yesterday. Hack squat felt pretty good on the quads so I went to follow that up with lunges but was too tight in the left hip so went with leg extensions. The RDLs also felt better from the glute activation although I feel I probably went way to light in this workout.
Training: Chest and Shoulders
Low Incline Db Twist Press
40lbx12
45lbx12
50lbx12
55lbx12,12,12,10
Bench Press
5x155lbx5
Banded push ups with mini
4x20(there were some girl push ups in there)
Cage Press
5x85lbx5
Super set
Machine laterals delts(+ drop set & partials after last set)
4x55lbx12
Partial laterals
4x40lbx35
Band face pulls(mini band(red))x50
Bent over rear delt destroyer 20lbx60,10lbx30,5lbx10
Cage press was easier considering there was only one incline movement though front delts were not as pumped as last time.
Training: Back and traps
One arm barbell row/meadow row super set
25lbx15
50lbx15
3x75lbx12
Hammer strength iso DY rows
1ppsx12
1 1/2ppsx12
3x2ppsx12
Hammer strength iso rows(1 arm at a time for 3 1/2 pps)
2ppsx12
2 1/2ppsx12
3ppsx12
3 1/2ppsx10
Stretchers
90lbx12
105lbx12
3x120lbx12
Narrow grip pull downs
3x120lbx10
Dumbbell Shrugs
4x90lbx12
The one arm bb/meadow row super set felt super heavy at this gym but I was still able to get a good connection and row with my back. I was also squeezing pretty hard on the dy row before doing the iso row as I’m trying to improve my upper back. Pretty good workout.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)(alternating)
2x25lbx15*
Standing Dumbell curl(Fat Gripz*)(One arm at a time)
4x30lbx12*
Curl attachment push downs
2x50lbx15
4x60lbx12
Straight bar curl (Fat Gripz*)
4x60lbx15*
Rope push downs
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Triceps felt really good this workout.
[quote]spar4tee wrote:
Winter Is Coming[/quote]
Lol I guess I better change the title.
Did an accessory day to work on weak points.
Hip thrusts
4x75lbx10
Hip Abduction Machine Leaning Forward
4x120lbx10
Standing Rope cable crunch
4x50lbx10
Hanging knee raises
3x10
Farmers walks (Fat Gripz*)
4x50lbs*
Hanging Knee raises
3x10
After those two glute exercises I instantly had more hip flexion range of motion leading me to believe that my weak glutes are the problem. I’m sure my hip flexors are weak as well so I did the Standing Rope crunch sorta like Steve Pulcinella moving through the hip joint to hit them as well as my abs; felt really nice. Knee raises felt better than before but I still hate them and my grip was the main weak point in farmers walks especially the ring and pinky fingers and also want to work on the traps.
