Today:
leg raise and calf raises
leg extensions and leg curls
pendulum squats
Hit some shoulders and triceps today.
Bent laterals
o.h.p.
pressdowns
lateral raises
a drop set of e-z- bar curlsā¦why not?
more pressdowns
100 pull ups
unilateral, standing dumbell OHP: sets of 5 with 5lb jumps 40 - 85 lbs
rack pulls, starting at my knees: up to a set of 10 @ 585 then exploding head pain. Like bad.
If only I could pull that much from the floorā¦and not scare myself to death thinking Iām having an aneurysm.
Today:
Bent laterals + flat bench
trap bar deads (light)
Dips + upright rows
lateral raises + OHP
Today:
100+ pullups superset with OHP
Pullovers
shrugs
meh
Leg day:
Calf raises, leg curls, weighted leg raises
box squats
trap bar deads (vertical torso for emphasis on legs), one reps every 30 seconds for 15 minutes with about 75% of my 1rm.
light to moderate weight chest and shoulders:
calf raises, leg raises, weighted crunches
paused bench @225 + inverted rows (I LOVE inverted rows!)
plate loaded chest press machine + face pulls
cable lateral raise + rope pressdowns
Trying to shorten my rest periods.
Still sore from leg day.
Did my usual weighted crunches + leg raises + rotator cuff exercises for a warm up
200 pull ups spread out over 20 sets
trap bar deads
rack pulls (tried 635 but I could only lift it a few inches)
No noggin pain with the rack pulls this time.
My hat is off to those who can deadlift 600+. Or even 500+ for that matter. You guys are STRONG!!!
Light leg day:
Weighted leg raises and calf raises
leg press
RDL
I missed logging a few daysā¦
Today I did a strength circuit of sorts, 3 rounds of this:
box squat - 315 x 5
Chest supported rows - 135 x 8
Dips - BW + 90 lbs x 10
Dumbell rows - 110 x 10
plate loaded machine bench - 400 x 8
I ran through my warm up this morning then only had time for Trap Bar deads.
Pyramid up to a new P.R. of 435.
weighted crunches, calf raises and neck bridges for a warm up
100+ pull ups (160 total, I think)
CalStrength death march
curls
weighted leg raises, calf raises
pendulum squat
deadlift
rack pulls
Yesterday:
flat bench
aborted incline bench (shoulder issues)
decline bench
rack presses
Today:
front raises
lateral raises
100+ pull ups
more front raises and lateral raises
weighted crunches and calf raises
leg extensions and leg curls
leg press
trap bar deads
squats
1 Like
calf raises and weighted crunches
flat bench @225 for 50 paused reps
inverted rows
narrow grip bench
pressdowns
1 Like
calf raises and weighted crunches
weighted pullups for 100+ reps
OHP
lateral raises
1 Like
calf raises and weighted leg raises
flat bench
flyes
pressdowns
1 Like
Missed a few days againā¦
Yesterday I did more trap bar deads and was able to pull 450.
Pull ups superset with ohp
bent laterals superset with machine military press
lateral raises
curls
1 Like