May 13, 2015
EZ-bar Curl
25 x some
75 x some
100x5
(125x5)x8*
100x10
*Staggered w/ 20 rope pushdowns or machine french presses
The straight bar hurt my right wrist so much I was forced to use an ez bar.
Dip
BW x some
(BW 45x6)x5
Incline DB Curl - (20’s x some)x3
90 minutes on Airdyne
May 14, 2015
Lateral Raise
15’s x 15*
(30’s x 20)x10*
Staggered w/ 15 upright rows.
Seated DB Press
40’s x 8
60’s x 5
(75’s x 5)x6
Treadmill: 1.0 incline, 12 minute W/U @ 5.0 MPH, short break, then 7:30 @ 8 MPH (aka a 7:30 mile)
30 minutes on elliptical
May 15, 2015
Sumo DL
135x5*
225x3*
315x2*
(405x5)x12
*One set sumo, one set conventional.
Leg Press (continuous reps…or at least that’s the idea)
2 PPS x some
4 PPS x 12
6 PPS x 10
(7.5 PPS x 8)x10*
*Staggered w/ 12 lying leg curls.
Roman Chair Back Raise - (BW 70x20)x5
A little bit of jump rope and whatnot.
May 16, 2015
30 minutes on stationary bike
BWx8 Pullup —SS— 12 Machine Pullovers - eight rounds
Lat Pulldown
160x12
200x10
220x10
(240x10)x2
260x12
200x20
May 17, 2015
Did 2x20 of the following (not sure why, but…):
Leg extension
Seated leg curl
Adductor/abductor machine
Seated calve raise
Cable Pullthrough
Roman chair leg raises
Crunch machine thing
Lateral raise
Front raise
Reverse fly
Seated shrug
DB flyes
DB curls
Tricep pushdown
Behind-the-back barbell wrist curl
Then 30 minutes on the stationary bike.
[quote]xjusticex2013x wrote:
May 17, 2015
Did 2x20 of the following (not sure why, but…):
Leg extension
Seated leg curl
Adductor/abductor machine
Seated calve raise
Cable Pullthrough
Roman chair leg raises
Crunch machine thing
Lateral raise
Front raise
Reverse fly
Seated shrug
DB flyes
DB curls
Tricep pushdown
Behind-the-back barbell wrist curl
Then 30 minutes on the stationary bike.[/quote]
Das a lot.
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
May 17, 2015
Did 2x20 of the following (not sure why, but…):
Leg extension
Seated leg curl
Adductor/abductor machine
Seated calve raise
Cable Pullthrough
Roman chair leg raises
Crunch machine thing
Lateral raise
Front raise
Reverse fly
Seated shrug
DB flyes
DB curls
Tricep pushdown
Behind-the-back barbell wrist curl
Then 30 minutes on the stationary bike.[/quote]
Das a lot.[/quote]
It felt like it was my first day in a gym lol.
May 18, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x2
315x1
(340x5)x12
Managed to do this on five hours of sleep last night, zero the night before last, and well over 12 hours without food. I’ll take it.
x12 Lying Leg Curl —SS— x20 Standing Cable Abs - ten rounds
Tried some weight roman chair back raises. Went pretty heavy right off the bat and it immediately irritated my back. Skipped.
May 19, 2015
Close Grip Decline Bench
45 x some
135x6
185x4
225x3
255x1
(285x3)x7*
Staggered with face pulls.
Knee popped loud as hell on 8th set. Think I tore my meniscus. Will be seeking professional opinion very soon.
May 21, 2015
Seated BTN Press
45 x some
95x8
115x5
(135x10)x5*
*Staggered w/ 220x10 on lat pulldown.
Hit 250x10 on lat pulldown after BTN.
EZ-bar Curl
65x10
(100x10)x3*
*Staggered w/ tricep pushdowns.
MRI tomorrow.
May 24, 2015
CGBP (paused, no leg drive)
45 x some
135x6
185x4
(205x5)x8*
*Staggered with various exercises (chins, machine rows, rear delt machine).
Machine Shoulder Press - idk, did a lot of sets here…went fairly heavy but hit reps too. Not doing this one again. No real advantage to it over free weight presses from what I can tell.
some curls
May 26, 2015
HS Incline
1PPS x 12
2PPS x 10
(2.5 PPS x 8)x10
Staggered everything with assorted upper back exercises. CSR’s, face pulls, rear delt machine, pullups, weighted pullups, lat pulldowns.
30 minutes on stationary bike
1 mile jog home lol
Knee didn’t seem to mind either. Sweet.
May 29, 2015
Dip
BWx12
BW 25x10
(BW 45x10)x6
Staggered with seated cable rows and pullups.
Cripple Press
45 x some
135x5
185x4
225x1
(235x2)x6
30 minutes on stationary bike.
May 30, 2015
Ran a 5K this morning. Went well.
Lateral Raise
15’s x 15
30’s x 12
(40’s x 10)x4*
(25’s x 20)x4*
*Staggered with BW 35x5 neutral grip pullups.
EZ-bar Curl
bar x some
(80x10)x6*
Staggered with 20 rope pushdowns.
Some rear delt machine flies and boxing drills
Biked to and from the gym too.
May 31, 2015
60 minutes on elliptical
June 2, 2015
Close Grip Paused Cripple Press
45 x some
135x5
185x4
225x1
250x1
270x1
(220x4)x6*
*Staggered w/ seated cable rows.
5x20 Rear Delt Machine
45 minutes on stationary bike.
Really good day actually.
June 5, 2015
Close Grip Paused Cripple Press
45 x some
135x5
185x4
225x1
240x1
250x2
(235x3)x4*
220x6*
Staggered w/ face pulls.
Rear Delt Machine Fly - 2 x some
60 minutes on elliptical
Lol @ “cripple press”
[quote]HeavyTriple wrote:
Lol @ “cripple press”[/quote]
Swegf.
June 6, 2015
Lateral Raise
15’s x 20
(25’s x 20)x5*
Staggered w/ BW 40x5 neutral grip pullups.
Seated BTN Press
45 x some
95x8
120x5
(140x8)x3
Tried to do arms but lost interest. 20 minutes on stationary bike.