cardio + extra work
25 minutes intervals stepper
1 arm machine row (like old hammer strength row) 6 x 8-12, last two sets 6 pl per side
wide pulldown 5 x 10
dbell shrugs 3 x 15 w/130s
back to work
after work got some upper work in
rotator stuff
DE bench 205 + short monster minis 6 x 3
high incline db press 65s/80s/95s/110s x 10
hammer bench 5 x 10
face pulls 5 x 10
schwabs 6 x 10. right elbow crapped out on me on last set, this happens about once every 6 months, ice, ibu, etc
rope downs/exts/rev cable curl 3 x 12 each
laterals 5 x 10, working from 30s to 50s
Pete, I’d never heard of schwabs just went on youtube and watched a video. Do you do them on a smith machine or with a regular barbell? and also do you like them better than JM presses or is it just another tricep movement to add variety?
Do you know the date of your next meet yet?
[quote]DBasler wrote:
Pete, I’d never heard of schwabs just went on youtube and watched a video. Do you do them on a smith machine or with a regular barbell? and also do you like them better than JM presses or is it just another tricep movement to add variety?
Do you know the date of your next meet yet?[/quote]
they are JMs but in a smith. planned JMs but the place was full of metros, noone to spot
na, won’t know date for a couple of months yet
foam roll, stretch
treadmill 10 min intervals
elliptical 30 min
abs, various, x some
pressdown 1 x 100
Lower stuff
DE box squat 145 + green bands x 3, 235 + green bands x 2, 325 + green bands x 2, 375 + green bands x 2, 415 + green bands x 2, 455 + green bands 5 sets of 2 done in 3:16 apparently, as done all while this song was one:
suit on, straps down 555 x 2. was fried, but next few weeks will be straight weight and/or rev bands, but wanted to get in more break in time with suit
ghr 4 x 10
hlr 4 x 10
rev hyper 3 x 10
band pull through/gms 3 x 10
That video rocked.
stepper 25 minutes
rev grip pulldowns 5 x 10
standing cable abs 5 x 10
dbell row 5 x 10 w/130
standing calve 5 x 15
face pulls 5 x 12
kneeling cable ab 5 x 12
30 sets in 30 minutes, heart was beating faster than after the ‘cardio’
early a.m. soccer mandated a trip to commercial gym with wife to bench. god I hate their benches. due to elbow issue was going to just do some rep stuff, then a friend showed up who was decent at handing off so played around with foam presses a little more. used the crappiest white foam roller I could find so bar sunk to nearly full range.
foam roll, stretch, rotator work
close grips, paused up to 3 x 10 w/275 (no hand off)
(hand off guy showed)
bench to foam 315 x 5, 405 x 3, 425 x 3, x 3 elbow spasming on last sets, so didn’t go any heavier
db bench 75s/90s/105s/125s x 10
ez curl 4 x 12
front raise 4 x 8 w/50s
rope hammer curls 4 x 15-20
elbow feels fucked, but I think with a week of just rep work should be fine. plan to put the shirt on next weekend, weekend after if elbow not better. so fucking excited
first time pulling raw conventional from the floor since meet in June. very happy with how today went
foam roll, stretch
155 x 10, 245 x 5, 335 x 3, 425/515/605/655 x 2, + 10 lb PR and not even with a dl bar!
leg press 5 x 20 (10 narrow, 10 wide) up to 8 pl per side + avg bands
shrugs 5 x 10, up to 585
close stance gms 5 x 10
cable abs 5 x 10
sprints at Big Ass Hill x 7, and no puking, PR!!!
Pete NICE PR!!! WHOA Super Swole going on in here!!
EDIT 7x on hill PR ^^^^^^^^^^^
Nice work pete!
upper assist
no de work this week
dbell inclines 60s70s/80s/90s/100s/110s/120s x 10 (post injury PR)
hammer bench 5 x 8-10
pulldowns 5 x 10
dips 5 x 20
free motion machine row 5 x 10
rope down/ext 5 x 10-15 each
hammer curl 5 x 8-10 up to 80s
laterals 3 x 10
up rows 3 x 10
bike 6 min tabata
Hey Petey, just stopped by to remind myself how real lifters roll.
thanks
meh, horse shit day at work prohibited noon time cardio. since I missed it Monday for same reasons felt obligated to rush in and do this:
tread intervals 10 min
step mill 10 min
tread steep incline 10 min
got heart rate up to 150 in first ten min, maintained 130-140 after
then went home and poured 3 fingers of Beam over 6 ice cubes, showered, hit recliner, and repeated a couple of times (well not the shower part)
Project manager = nerd herder = aggravation
Congrats on the DL PR! awesome stuff as always in here… and nice 3 finger move and for reps…good livin’
weeks stress + Sundays deadlifts + forgotten NSAIDs + shitty rush hour traffic = feeling like horse shit for squats. made it through
roll, stretch
DE box squats warm up then 415 + 120 in chains 6 x 2
speed pulls, conventional 6 x 1 @ 415
ghr 3 x 8
hlr 3 x 10
rev hyper 3 x 10
then back to home to log in for more work stuff.
plan to stay more rep oriented for Sunday’s lower, and do something more interesting next Thursday
stepper 20 min
bike 6 min tabata
rev pull downs 5 x 10
abs 5 x 10
hammer row 5 x 8-12
calves 5 x 12
ended up with two training sessions today
a.m.
bench
raw warm ups 140 x 15, 230 x 6, 320 2board x 3, 410 3board x 3
old Titan Fury on all to 3 board 460 x 2, 550 x 2, 590 x 2
First time in a shirt since tearing my rotator in February, everything felt great, just relearning the groove and on how to set up under weight. next shirted session will be much heavier and to lower boards
had to vamoose to kids soccer game, great day for it.
after soccer, nap, and a couple sammiches headed to commercial gym for wife’s bench workout
I did this:
dbell bench 65s, 75s, 85s, 95s, 105s, 115s, 125s x 12
cable flyes 4 x 20
pushdowns 4 x 15
seated dbell curls 30s/40s/50s x 10 3 x 10 w/60s
dbell front raise 5 x 8 up to 55s
cable rear delt 5 x 10
1 arm extensions some x some
rope hammer curls some x some
edit- missed part of post somehow in copy and paste
rack pulls from a couple inches beneath knee, up to 745 x 3, which re jazzed my elbow
oly squat up to 405 for 6, easy, just fucking around here
walking lunge 3x 8
circuit:
unilateral leg press 4 x 12
calves 4 x 12
leg curl 4 x 12
cable abs 4 x 10
big ass hill x 6