Leg curl, leg extension, calf raise tri-set - 5 sets of 10-15
Box squats, all the way up to failure at 405 thanks to the same jackass that wanted to do 100 pullups. lol
zercher squats - 5 x 10
Did another 100 pullup session with some shoulder work thrown in.
Upright rows, dumbell clean and press, lateral raises, yadda, yadda. lol
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Today I did:
A few deadlifts at 315, just goofing around.
50 pullups
some paused narrow grip bench work at 275
inverted rows for 100 reps
knuckle pushups for 200 reps
More deadlifts today,
EMOM with the trap bar at 315 for 25 minutes
leg raises - 100 reps
back extensions - 100 reps
some post workout stretching
Another 100+ pull up day.
3/4 of us tore off a callous or two.
After the pull ups I did:
Bent lateral superset with ohp
pullovers superset with cable laterals
Forgot to do curlsā¦
LEG DAY!
I did some calf raises, leg curls and leg extensions as a warm up
Box squats up to 3 x 5 @ 315
zercher squats 3 x 5 @ 225
Sounds like your enjoying the training and thatās a good thing! Just switched up my programming, it is odd to me to now be doing biceps, triceps and lats before compounds, traditionally itās the other way around!
It helps a LOT that there are usually 4 or 5 other jackasses that I lift with in the mornings. Weāre all in our thirties and lifting is the only hobby we can make time for so we make the most of it.
Today my daughter had her 4th grade graduation ceremony at 9:00 so I dropped the kids off at 8:15 and got stuck in traffic until 8:30. Once freed of the gridlock I went to the gym and did 100 pullups as quickly as possible. I was done around 8:45 and went to the ceremony with serious forearm pump and proceeded to develop the flop sweats. lol
100 pushups
flat bench superset with bent laterals
dumbell bench superset with inverted rows
100 pushups
Missed posting a few workoutsā¦
Yesterday one of the guys I lift with and I decided to try something slightly different. We set up 135 on a bar for OHP then alternated sets of 10 pullups with sets of 10 OHP with no rest.
While one of us was doing pullups the other was doing OHP. It was pretty intense.
Today I had a bit of a leg day, trap bar deads followed by some zercher squats.
Had a half-assed bench day. Felt weak with zero energy.
Welcome to my life lol. Someday Iāll have rest!
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Yesterday I did trap bar deads, machine bench, 100 pull ups (tore another callous) and some Arnold presses.
Today I did a little bench work (225 for a few sets of 10) then some weighted pull ups (+90 lbs for two singles) then some deadlifts (up to a weak 405) then some dumbell rows (110 for a few sets of 10) then some dips ( up to a double with four plates dangling)
I donāt have to work today so I went a bit nuts.
Now I get to tinker with a couple of Subarus.
I missed logging a few days. Rest assured it was more mediocrity.
Yesterday I did calf raises, leg curls, squats, and leg extensions.
Today:
weighted leg raises SS rotator cuff warm up
100 pull ups
100 push ups
dips + 180 lbs SS upright rows
Incline dumbell press SS inverted rows
deadlift up to a weak 405
Today I did lots of stretching and weighted leg raises.
Then:
neck bridges
jump rope
grapplerās circuit for 3 rounds with an empty bar
more weighted leg raises
Basically just active recovery.
Yesterday:
Flat bench @225 for 100 reps, it took 11 sets with 4 reps left for my final set
Between bench sets I did inverted rows @15-20 reps per set
After all of that I did a few pull ups then rode my bike back home
Today:
150 pullups
deadlifts
pullovers
Meadows rows
curls
All those high reps gotta be brutal!
Yeah, Iām a bit sore from the bench and the pullups. Itās tough on the hands too. I keep tearing callouses and forming blisters.