Training: Legs
Lying Leg curls
100lbx20
115lbx10
130lbx10
145lbx10
Leg Press
1ppsx20
2ppsx20
3ppsx20
4ppsx20
5ppsx20
6ppsx20
7ppsx8
Hack squat
4x2ppsx12 PR
Leg Extensions
4x70lbx12
RDL
3x135lbx20
I didn’t like this gyms leg curl or they just didn’t feel good today so I skipped to Leg Press. Leg Press felt better than last leg workout but either this Hack Squat is heavier than my other gym or I was tired from leg pressing. It was a different brand so I am willing to guess it was just heavier. I tested some lunges before leg extensions and my left hip flexor isn’t extremely tight as it was last leg workout I still felt a bit unstable. Strange thing is I felt I was driving force through my legs much more evenly in the leg press, hack squat and RDL and this will remind me to strengthen my glutes and external rotators further.
[quote]JoabSonOfZeruiah wrote:
[quote]spar4tee wrote:
Winter Is Coming[/quote]
Lol I guess I better change the title.[/quote]
Did you get my GoT reference?
[quote]spar4tee wrote:
[quote]JoabSonOfZeruiah wrote:
[quote]spar4tee wrote:
Winter Is Coming[/quote]
Lol I guess I better change the title.[/quote]
Did you get my GoT reference?[/quote]
Yeah lol.
I guess that also means bulking season’s coming.
Training: Chest and Shoulders
Low Decline Db Twist Press(25lb plate one end to elevate one end)
35lbx12
40lbx12
45lbx12
50lbx12
5x55lbx12
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8PR
165lbx5PR
Banded push ups with micro mini
2x20(there were some girl push ups in there)
2x15(there were some girl push ups in there)
Smith Machine Incline bench
3x1ppsx12
Cage Press
5x65lbx10
Super set
Seated band front raises(micro mini orange)
4x20
Seated band side raises(micro mini orange)
4x20
Seated Bent over rear delt raise/row
4x15bx20
Yeahhhh nice all around delt pump and a PR on incline bench as a second exercise.
Training: Back and traps
One arm Suitcase row/meadow row super set
25lbx20
50lbx12
3x(50lb +pro red mini band)/75lbx12
Hammer strength iso rows
2ppsx12
2 1/2ppsx12
3ppsx12
3 1/2ppsx12
Hammer strength iso DY rows
1ppsx12
1 1/2ppsx12
3x2ppsx12
Stretchers
90lbx12
105lbx12
3x120lbx12
Narrow grip pull downs
3x120lbx12
Dumbbell Shrugs(3 second Hold at top)
4x90lbx12
Banded Deadlifts (pro mini red)
135lbx20(with band)
Well I do like the one arm suitcase row really engages the lats. Next time I do Deadlifts ill need to increase the weight and if I go to this gym again do more sets of HS iso rows.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)(alternating)
2x25lbx15*
2x30lbx12*
2x35lbx12
Curl attachment push downs
2x50lbx15
2x60lbx12
2x70lbx12
Straight bar curl (Fat Gripz*)
4x60lbx12*
Rope push downs
4x60lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Less reps due to cleaning up form and trying to feel the rep more.
Training: Weakpoints
Rack Barbell Hip thrusts
4x135lbx10
Standing Rope cable crunch
4x50lbx15
Hip Abduction Machine Leaning Forward
4x160lbx12
DB Farmers walks
70lb
75lb
80lb
85lb
Plank
Prone(doesn’t matter)
R Side(15 seconds)
Prone
L side(8 seconds
Prone
Didn’t have the pad at this gym so these hip thrust hurt even with the towel they have for wiping down equipment. Surprisingly the pins don’t take away from the rom that much since one doesn’t really start this exercise with their butt on the floor. I could go for minutes on normal planks but only a few seconds on the side ones so I need to work on that.
Training: Legs(at my university gym)
Lying Leg curls
100lbx10
110lbx10
120lbx10
130lbx10
140lbx10
150lbx10Drop set
130lbx10
110lbx10
90lbx20
Leg Press with pair of monster-minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsxx8PR
Leg Press drop set
5ppsx20
4ppsx20
3ppsx20
2ppsx20
Timed sets of calves on Leg Press (1 minute with 1 minute rest)
4x2pps
Glute Ham Raise
Monster-mini behind neck x10
Monster-mini behind neck x8 +2BW
Monster-mini behind neck x5 +2BW
I’m pretty glad about the new PR for the banded leg press. Did some BW lunges to see how things feel. Left leg when lunging felt wonderful and my right knee which was trailing didn’t feel like twisting, right leg felt fine as always when lunging but left hip front hip still didn’t like it though it was less painful than last time. I think this weakpoint training like the glutes, short external rotators and hipflexors are certainly helping but I just have to give my hips time to heal while strengthening weakpoints. GHR felt better as well as I could finish the movement with my glutes better than before. My lower back got a muscle spasm while on the way home but I squeezed my glutes the spasm went away.
Training: Chest and Shoulders
Low Incline Db Twist Press
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12,10,8,8
Bench Press
5x135lbx8
HS Iso Incline Press
4x1ppsx12
One Arm Pec Deck/Push up super set
3x7,5,2 reps on each side x100 lbs+ 7 push ups
HS Iso Military Press
5x 1/2ppsx12
Partial laterals
4x40lbx35
Rear delt fly machine drop set
120lbx20
100lbx10
80lbx20
60lbx20
40lbx20
20lbx20
Front raises
4x10lbx12
Chest was pretty smoked from that super set combo while I felt I could of done more for my front delts probably by doing the raises first than military press later. This was at a gym with some HS equipment.
Training: Back and traps
Chins supinated
15,7,7,6
One arm barbell rows( with Meadow row attachment)
25lbx15
50lbx12
5x60lbx12
Narrow grip low pulley row(slightly supinated)
120lbx15
130lbx15
140lbx12+3
150lbx12
Stretchers
90lbx12
100lbx12
110lbx12
120lbx12
Dumbbell Shrugs
90lbx50+
Well today was a quick back workout hopefully it was decent. Even though it was quick everything connected really well due to some thoracic extension stuff I did on the foam roller before heading to the gym.
Training: Weak points(University Gym)
Rack Barbell Hip thrusts
4x135lbx12
Standing Rope cable crunch
4x65lbx12
Hip Abduction Machine Leaning Forward
4x110lbx15
DB Farmers walks
4x85lb
This hip abduction machine felt heavier than my other gym so that explains the weight. They have the pad at my university gym which made the exercise more comfortable. For the farmers walks I walked from the rack to the end of the gym and back for the first two sets, the last two was basically from one end then back to the rack.
Training: Legs(Different gym I sometimes go to)
Seated Leg curls
135lbx15
150lbx15
180lbx15
195lbx15
210lbx15
225lbx15
Leg Press
1ppsx10
2ppsx10
3ppsx10
4ppsx10
5ppsx10
6ppsx10
7ppsx10
8ppsx10 PR
Leg Press drop set
6ppsx20
4ppsx20
2ppsx40
Hack squat
4x2ppsx15 PR
Leg Press calf raises
4x2 1/2ppsx60
Leg Extensions
70lbx15
80lbx15
90lbx15
100lbx15
RDL
3x135lbx20
Ugh was sorta dreading today’s leg workout which I rushed through before the gym closed today. Did some test lunges; pain in trailing left leg when lunging with the right one was quite subsided and I think the glute stuff is certainly working. Also the this Hack squat though lighter than the other gym feels way easier on my hips for some reason.
Training: Chest and Shoulders
Low Decline Db Twist Press(25lb plate one end to elevate one end)
35lbx12
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12,10,8,8
Incline Bench Press
95lbx12
135lbx8
145lbx8
155lbx8
165lbx6 PR
165lbx3
HS Iso Incline Press(with pro red mini bands)*
4x1ppsx8*
1ppsx12
HS Iso Military Press
5x35lbx10
Super set
Seated band front raises(micro mini orange)
4x20
Seated band side raises(micro mini orange)
4x20
Seated Bent over rear delt raise/row
4x10bx20
Well got a PR on incline bench again especially since I got no spot for 155 and the spotter for 165 was good. Felt much more tension with bands on HS incline but strength ran out fast with the last two or three sets with bands doing the majority of reps in the bottom position doing partials. Did partials for half the reps on the HS Iso Military Press as well trying to initiate the movement from my front delts. Superset pumped up delts quite nicely and my front delts feel like they were worked well in trying to bring them up.
The one arm pec deck/push up super set left my chest brutally sore for 4 days so I recommend it for people who want to bring up their chest.
Training: Back and traps
Chins pronated
15,8,7,5
Chins supinated
5,5
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx20
50lbx12
3x75lbx12
Narrow grip low pulley row(slightly supinated)
120lbx15
130lbx15
140lbx15
150lbx15
Stretchers
100lbx12
110lbx12
120lbx12
130lbx10
Dumbbell Shrugs(Attempted 3 second hold)
4x95lbx12
Chins felt the best they ever had although I always struggle with the top part of the pull up. Really good back workout today.
Training: Weak points(University Gym)
Rack Barbell Hip thrusts
4x155lbx12
Hip Abduction Machine Leaning Forward
4x130lbx15
Cable Pull Through
4x35lbx15
Standing Rope cable crunch
4x80lbx15
DB Farmers walks
4x85lb
I did some couch stretches before the workout and notice that my flexibility has improved and the end ranges of motion are less painful for front hip area. I gotta be careful with the hip thrusts as I don’t want an inguinal hernia lol. Did the cable pull through due to a recent article. I felt a lot of finishing glute activity with both external rotation and extension. I set the machine at 70 lbs but due to the pulleys was probably half the tension. The cable crunch was tough to do and I finally got the full distance on the farmers walks with that weight. My glutes feel awesome. Will hit arms this afternoon.
Yesterday
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)(alternating)
4x30lbx12*
Curl attachment push downs
4x60lbx12
Alternating Dumbell Curls (Fat Gripz*)
4x30lbx12*
Rope push downs
4x60lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Got a lot of snap action in my shoulder in the dumbbell curls for some reason.
Today
Training: Legs(at my university gym)
Lying Leg curls
100lbx20
110lbx20
120lbx15
130lbx15
140lbx15
150lbx15Drop set
130lbx10
110lbx10
90lbx20
Leg Press with pair of minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx8
6ppsx8PR
Leg Press drop set
6ppsx20
5ppsx20
4ppsx20
3ppsx20
2ppsx20
Timed sets of calves on Leg Press (1 minute superseted with 10 body weight calf raises with 1 minute rest)
4x2pps
Glute Ham Raise
mini behind neck x7 +3BW
mini behind neck x10
mini behind neck x7 + 3BW
Ugh hamstrings are totally crushed but the time I got to the GHR, calves felt worked really well. Attempted smith machine lunges, even less stiffness in left front hip area but still slightly tight so I’ll let it heal. Plus lunges are brutal and it was difficult to do this workout without any music.
Training: Chest and Shoulders
Low Incline Db Twist Press
35lbx12
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12,10,8,8
Banded Bench Press(Light bands orange)
barx8
2x95lbx8
135lbx4,4(pinned on the fifth rep had to have help)
Super set
Machine Chest press
100lbx20
130lbx8
130lbx8
Push Ups
Bwx10
Bwx10
Bwx10
Cage Press
5x65lbx10
Super set
Machine laterals delts(+ drop set & partials after last set)
4x55lbx12
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
First chest exercise felt really good I guess due to the low rest periods though I was humiliated and crushed on the second chest exercise and had to have help getting pinned by the bar. Third chest exercise felt pretty good though nowhere near as brutal as the one arm peck deck/ push up superset. Delts felt really good today and they look really pumped today. Oh well PRs next time.
Training: Back and traps
T-bar row
1ppsx20
2ppsx20
3ppsx12
4pps*(lower back goes out)
Hammer strength iso rows(1 arm at a time for 3 1/2 pps)
3x2 1/2ppsx15
3x3ppsx12
Hammer strength iso DY rows
1ppsx12
1 1/2ppsx12
2ppsx12
3x 2 1/2ppsx10
Narrow grip pull downs
120lbx12
135lbx12
150lbx12
165lbx12
Well it feels as if I popped my lower back where I have herniated it before. I tweaked it slightly in the same place on my right side in my last back workout but today it feels as if its that whole disk. I have to say it feels very localized and I have no pain radiating from it at all. I even made a meme about this.
Training: Arms (University Gym)
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)(alternating)
4x25lbx12*
Rope push downs
4x50lbx20
Standing Alternating Dumbbell curl(Fat Gripz*)(One arm at a time)
4x25lbx12*
Straight curl car attachment push downs
4x50lbx20
Preacher curl(Fat Gripz*)
4x45lbx15
Dips
45lbx16
3x25lbx20
I was able to lift the 25lb dumbbells off the floor without being in pain, today was a good day.
Will do weakpoint training later in the evening.
Training: Weak points(University Gym)
Rack Barbell Hip thrusts
4x155lbx15
Hip Abduction Machine Leaning Forward
2x110lbx15
4x130lbx15
Cable Pull Through
4x45lbx15
Standing Rope cable crunch
4x80lbx10
DB Farmers walks
4x85lb
Well hip thrust don’t seem to be harmful to my lower back so that’s a good thing. I was careful on farmers walks, and pull through; and did the crunches at the lat pull down where I could anchor myself.
If I train legs tonight or tomorrow I hope hack squat does not put too much pressure on the lower back.
