New Year,
New log.
Due to significant life changes, it’s gonna be hard to find a routine. Gotta crush as much into as little time as possible… Well, time between sets has gotten a little long…
Here’s today’s
Morning lift
hspl flat bench
10x230
9x230
6x230
hspl pulldown
3x10x270
hspl MP
2x10x230
6x230
hspl row
3x10x270
hspl incline bench
10x230
5x230
6x230
less then hour on the floor… about 4 minutes per set total time… Heart/Lungs and delts burn!
You’ll get fast results from that.
Thanks for the comment Joe!
It F’n hurt!
Time constraints are severe, so basically for most gym lifts it’s this or only a couple exercises per session.
You’re comment gives me hope that I will see improvement, not just maintenance.
I’ll keep trying this even if I have to drop weight.
Worst case it is KILLER cardio!
break has allowed knee and shoulders to heal up…
SQUAT / DEAD day
SQUAT
3x3x315
3x3x405
3x1x500
DL
3x3x315
3x3x415
500 STRAPPED, rt. hamstring tewaked…
NFW on 540… didn’t even break the floor
Nice Sunday lift
hspl mp
3x10x230
hspl shrug
3x10x360
hspl flat bench
3x10x230
hspl row
3x10x270
hspl incline bench
3x10x230
hspl pulldown
3x10x270
cable curls/tricep ext
2x2x10x65
Nice Sunday lift
hspl mp
3x10x230
hspl shrug
3x10x360
hspl flat bench
3x10x230
hspl row
3x10x270
hspl incline bench
3x10x230
hspl pulldown
3x10x270
cable curls/tricep ext
2x2x10x65
Random-ish home lift
db mp
5x10x40
db flat bench
4x10x40
3x2x10x40
f’n db pullover
40… hurt right shoulder bad…
bent db row
5x10x80
Much needed lift
Squat
3x3x315
3x3x405
3x1x500
DL
3x3x405 (ns)
3x1x500
cable curls/tricep ext
5x2x10x65
hspl mp
3x10x230
hspl row
3x10x360
hspl flat bench
2x10x230
8x230
hspl pulldwn
3x10x270
hspl decline bench
3x10x270
hspl shrug
3x10x360
hspl ?
Hammer Strength Plate loaded… as opposed to Pin select.
I’ve found that there are different sizes of the plate loaded though. The other location of the gym I go to has white hammer strength machines and they are smaller then the grey ones… Trashed my shoulder for a couple weeks not listening to that… The pin select ones seem small too… I’m of the opinion that machine lifts are different lift from machine to machine and from free weights… So I record the machines…
Squat
3x3x315
3x3x405
3x1x500
DL
3x3x405 (ns)
550
Nice leisurely lift (took day off from work!)
Switched order to lay off sore shoulder
hspl row
3x10x360
hspl decline bench
3x10x270
hspl pulldwn
3x10x270
hspl incline bench
3x10x230
hspl shrug
5x10x360
hspl mp
3x10x230
hspl pullover
3x10x270
hspl flat bench
3x10x180
cable curls/tricep ext
5x2x10x65
Squat
3x3x315
3x3x405
3x1x500
DL
3x3x405 (ns)
500
550
hspl decline bench
3x10x360
hspl row
3x10x360
hspl incline bench
3x10x230
hspl pulldwn
3x10x270
hspl MP
3x10x230
hspl shrug
3x10x360
hspl pulldwn
3x10x270
hspl decline bench
3x10x360
hspl row
3x10x360
hspl incline bench
3x10x230
hspl shrug
3x10x360
hspl MP
3x10x230
Squat (video revealed I wasn’t going low enough, so going lower, widening stance to fit belly)
3x3x325
3x5x415
2x1x505
DL
3x405 (ns) Femoral Biceps issued a loud and clear signal that it had had enough… Just on the other side of “bad” pain… Called it…
abbreviated lift:
hspl row
3x10x360
hspl incline bench
10x270 (misload)
2x10x230
hspl pulldown
3x10x270
hspl decline bench
3x10x360
hspl shrug
3x10x360
DL
3x3x315
3x405 (ns)
Femoral Biceps issued a loud and clear signal that it had had enough… Just on the this side of “bad” pain… Called it…
well, this was the least satisfying lift all year. I guess in a way that’s a good thing…
hspl pulldwn
3x10x270
hspl decline bench
3x10x360
hspl row
3x10x360
hspl incline bench
3x10x230
hspl shrug
3x10x360
hspl MP
3x10x230
cable curls/tricep ext
4x2x10x65
Good work.