Forgot to say thanks for the compliment. Thanks.
1 Like
Wednesday 11/27
Bench
135 x 5
225 x 5
315 x 2 x 3 sets
335 x 1
225 x 9
DB Front Raises
65 x 6 x 3 sets
DB Side Raises
65 x 6 x 3 sets
1 Like
Friday 11/29
Squats
225 x 3
315 x 3
405 x 3
495 x 2
515 x 1 (felt like I had a second)
495 x 2
495 x 1
405 x 5
3 Likes
Face pulls between sets.
Pushups with a wide hand position
Are these suggestions?
Don’t ask questions, just do them! 
To loosen up the shoulders for squats on a straight bar.
An earlier post of yours.
Face pulls would be a trip to the other side of the gym. I have taken to putting my wrists overhead in a doorway or on the bar in the squat rack, superman style, and pushing my head through. It hurts, but that combined with not doing Flyes much is helping. It’s weird. I think it’s being on TRT. In the past I had very low T (I didn’t realize what the numbers meant). Being up in the range (not at the top, around 850) has inflated my chest and shoulders in ways that I did not have before.
Slack this week.I caught what Bulldog has, chronic infection of the GAF gland.
Bench
135 x 5
225 x 5
315 x 2 x 3 sets
335 x 1
225 x 10
DB Front Raises
40 x 5
75 x 3 x 2 sets
65 x 5
DB Side Raises
65 x 5 x 3 sets
My patellar tendons are annoying me, especially if I have to drive anywhere more than 10 minutes away. If I manage to get squats in tomorrow I may throw in some light extensions afterwards.
1 Like
Tuesday 12/10 ?
DL - Conventional
225 x 5
315 x 5
405 x 3 x 4 sets
Grip issues = Central American humidity + no chalk + I forgot straps.
The weight was nothing, just couldn’t hold for reps and the old woman at the desk freaks out if she thinks you’re dropping stuff.
DL - Sumo
315 x 5 x 3 sets
Never really done Sumo before, wasn’t too hard, but gripping only smooth brings me back to grip issues.
2 Likes
Friday 12/13
Bench
135 x 5
225 x 5
315 x 3 x 3 sets
345 x 1
315 x 2
225 x 10
DB Front Raises
65 2 6 x 3 sets
DB Side Raises
65 x 6 x 3 sets
50 x 6
1 Like
Tuesday 12/17
DL - Conventional
225 x 5
315 x 5
405 x 5 - straps
455 x x 5 x 3 sets - straps
495 x 1 - straps
DL - Sumo
405 x 3 x 3 sets - straps
Monday 12/23
Bench
135 x 5
225 x 5
315 x 1 x 5 sets
DB Flyes
40 x 7 x 4 sets
DB Rolling Extensions
40 x 8 x 5 sets
Off day I guess. Sciatica is bothering me and everything felt heavy.
1 Like
Lying French Press (Skull Crushers/Nose Breakers for you young people)
115? x 7 x 4 sets - bar plus two 50’s.
DB Front Raises
65 x 6 x 3 sets - felt easy
DB Side Raises
65 x 6 x 2 sets - gym was closing and I got chased out.
1 Like
Squats
225 x 3
315 x 3
405 x 3
495 x 1
500 x 1 x 3
405 x 3
Leg Extensions - mixed in between the heavy sets
45 x 10
90 x 10
125 x 10
I had no idea what to use for these. Mostly I want to pump some blood because my patellar tendons are bothering me, (I think it’s patellar tendons anyway) especially if I have to drive anywhere more than 30 minutes. And my lower back has been screaming so I wanted to leave the Deads alone this week.
1 Like
Bench
135 x 5
225 x 5
315 x 2 x 3 sets
335 x 1 (felt like I had a second)
DB Front Raises
65 x 7
65 x 6 x 2 sets
DB Side Raises
65 x 6 x 3 sets
DB Rear Flyes
65 x 10 x 3 sets
Squats
225 x 3
Leg Extensions
2 plates x 10
315 x 3
2 plates x 10
405 x 3
2 plates and a little x 10 x 4 sets (some couple started monopolizing the machine I was using, so I worked in on the other one with some random)
500 x 1 x 4 sets
405 x 5
Does anyone know if the leg extension thing is just the weights you stick on it, or am I supposed to 5 lbs for the equipment, or what? Never used one in my life until the last couple of weeks. Gotta say, it eliminates knee pain working light weights between sets.
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I would just be consistent with how you account for it.
Bench
135 x 5
225 x 5
315 x 2
315 x 1 ?? Just wasn’t right for some reason.
315 x 2 x 2 sets
345 x zero… I am baffled. It just refused to go. I haven’t missed a rep in a very long time.
225 x 10
DB Flyes
50 x 5 x 3 sets
Skullcrushers
120 + bar x 6 x 3 sets
Wednesday 1/8
Squats
135 x 3
225 x 3
315 x 3
405 x 3
500 x 1
500 x 2 x 2 sets
500 x 1
405 x 5
Yes, I am sticking a 2.5 lb plate on each end of 495 for the heavy sets. Because, 500.
I normally make it a point to ignore the weight until I’m done, I just count plates and don’t do the math intentionally. I even load the plates smooth side towards me. But unfortunately I know it’s 495 and the psychology gets the better of me.
Leg Extensions between sets, mostly with two plates. Basically whatever is on it when I get there, which is usually two.
1 Like