Wednesday- Biceps and Lower Body
CG EZ bar Preacher Curls 80 13,9,6 rp
Reverse Grip BB Curls 70 11,9,8 rp
Leg Press-calves 360 20 reps ss
Lying Leg Curls 100 12,9,7 rp
Back Squats 165x6, 115x20 ss
LF Weighted Crunches 95 3x8
Well the squats were light, form was only so-so but I am way ahead of schedule doing them at all so I’m not going to complain. Only one way to go but up.
Friday- Upper Body
Flat DB Bench Press 85 9,6,5 rp
BB OH Press 95 9,5,4 rp
Pull Ups BW+10 9,4,4 rp
Dips BW+50 12,6,5 rp
Rack Pulls 275x9, 315x1, 225x12
LF Weighed Crunch 95 3x8
My rack pulls are sliding up and down my thighs aas I lift. Is that normal?
[quote]JoeGood wrote:
Friday- Upper Body
Flat DB Bench Press 85 9,6,5 rp
BB OH Press 95 9,5,4 rp
Pull Ups BW+10 9,4,4 rp
Dips BW+50 12,6,5 rp
Rack Pulls 275x9, 315x1, 225x12
LF Weighed Crunch 95 3x8
My rack pulls are sliding up and down my thighs aas I lift. Is that normal?[/quote]
The closer the better. Better leverage means you can lift more weight which is more stimulation for the muscles - as long as you’re not hitching the weight up. Though there’s some usefulness to that as well.
Thanks Skid, I just wanted to make sure I wasn’t screwing something up.
Monday- Biceps and Lower Body
Standing BB Curls 100 7,4,3 rp
Standing Hammer Curls 50 10,8,7 rp
Seated Claf Raises 50/side 14 reps ss
Seated Leg Curls 50/side 13,9,6 rp
BB Hack Squat 205x7, 145x23
LF Weighted Crunches 95 3x8
The picture looks like you are getting great results and your numbers look solid.
Thanks, EK. I’m giving it my best.
Wednesday- Upper Body
HS Decline Press 320 9,5,3 rp
Shrugs 255 12,10,8 rp
OH Rope Press 80 10,8,8 rp
HS Over Head Row 105/side 11,6,4 rp
Ghetto T-bar row 155x7, 115,13
LF Weighted Crunches 95 3x8
Friday: Biceps and Upper Body
BB Preacher Curls 80 9,5,5 rp
Pinwheel Curls 45 9,6,5 rp
Standing Calf Raises 245 11 reps
Stiff Legged Deadlifts 135 11 reps
Leg Press 430x7, 250x22
HS Weighted Crunches 100 3x8
Max Test Day
Bench Press 45x8, 95x8, 135x8, 165x5, 215x1, 235x1, 265x miss. I should have tried 255, I might have hit that.
Rack Pulls 45x8, 135x8, 185x8, 225x6, 275x3, 315x1, 365x1, 405x1, 455x1.
The rack pulls were done with my feet on two 25lb plates, I think I need to up that 3 plates to increase ROM.
Video will follow soon.
Max Test Day
Bench Press 45x8, 95x8, 135x8, 165x5, 215x1, 235x1, 265x miss. I should have tried 255, I might have hit that.
Rack Pulls 45x8, 135x8, 185x8, 225x6, 275x3, 315x1, 365x1, 405x1, 455x1.
The rack pulls were done with my feet on two 25lb plates, I think I need to up that 3 plates to increase ROM.
Video will follow soon.
Monday- Upper Body
Incline DB Press 70 13,6,5 rp
HS Shoulder Press 70/side 8,4,3 rp
CG Bench 165 9,6,5 rp
Lat Pulldowns 130 9,6,4 rp
BB Rows 195x6, 165x11 ss
HS Weighted Crunches 110 3x8
Wednesday-Biceps and Lower Body
CG EZ Bar Preacher Curls 80 15,10,7 rp
Reverse Grip BB Curls 70 12,10,9 rp
Leg Press-Calves 410 12 reps ss
Leg Curls 110 8,6,4 rp
Squats 165x7, 115x21
HS Weighted Crunches 110 3x8
Good going Joe. What did you do to rehab the PFPS. My PFPS is chronic and the physical therapy, taping etc have brought no relief
Kamal
Thanks Kamal, in my experience the key to recovery was good orthodonic inserts to correcta defect in my gait and good stretching to get rid of hip flexor inflexibility.
Friday- Upper Body
Flat DB bench Press 85 10,6,5 rp
BB OH Press 95 9,6,6 rp
Pull Ups BW+20 7,4,4 rp
Dips BW+60 8,6,3 rp
Rack Pulls 315x8, 275x12 ss
HS Weighted Crunches 110 3x8
Tuesday- Biceps and Lower body
BB Curls 100 8,5,3 rp
Hammer Curls 50 11,9,8 rp
Seated Calf Raises 120 10 reps
Seated Leg Curls 55/side 9,6,4
Hack Squats 205x8, 155x20
HS Weighted Crunches 110 3x8
Rep PR on the 205 hacks. Legs were jelly walking back to my office.
congrats on the pr jellylegs, right there with ya
Thanks WB, it was good in a sucky sort of way.
Tuesday: Upper body
HS Decline Press 320 9,6,3 rp
Shrugs 275 12,8,5 rp
OH Rope Press 80 11,9,9 rp
HS Is0 Lat Pulldown 110/side 9,4,4 rp
Ghetto T-bar Rows 155x8, 115x14
HS Weighted Crunches 110 3x8
Who knows? Maybe you’ll be 300 pounds again, but all muscle this time! Seriously, good luck. eat a lot and eat clean.
Thanks eddie.
Friday biceps and Upper Body
BB Preacher Curls 80 10,6,5 rp
Pinwheel Curls 45 9,7,6 rp
Standing Calf Raises 245 13 reps ss
SLDL’s 135 12 reps
Leg Press 430x9, 250x23
HS Weighted Crunches 115 3x8
Hey Joe,
How’s your back doing with the SLDL’s now?
I was super careful about my form on the SLDL’s Ronda and it helped quite a bit.
Monday: Upper Body
Incline DB Press 75 9,5,3 rp
HS Shoulder Press 70 9,5,4 rp
CG Bench 175 8/3/4* Must have missed timed
Pulldowns 130 9,7,5 rp
Deadlift 205x6, 155x8 ss
HS Weighted Crunches 115 3x8
First time Deadlifting since the surgery and though form was only so-so(a bit too much (GMing) it was still pretty good all things considered.