I’ll give em a shot this weekend after deadlifts! Been doing some kind of band work at the end of most of my sessions but there’s no real rhyme or reason to it, just some restorative type stuff since the last program I ran left my a little beat up. I’ll let you know how the band works.
2 Likes
I super loved mTor for 1 arm pulldowns and dumbbell shrugs (with 2 arms).
X2
Used to love these. And you can get a hell of a pump by just alternating sides every set instead of resting.
Pun intended?
2 Likes
I feel like I’m just bombarding your log here, but I’ve got a bit to catch up on. Have you tried NFL rows(? I think that’s what they’re called?). It’s basically a cable row however you pre-exhaust with a heavy static hold first, then immediately lower the weight and row as normal. I can definitely feel the difference.
No. I’m not witty like that!
No, but that sounds similar to what I’ve been doing with the paused reps followed by full range of motion reps.
1 Like
Those J pulls looks great, I’m going to try them later today.
Looks absolutely like something I’d like.
1 Like
Booya
1 Like
Fantastic man! You feel like your body wants to stay around where you are or no? I find that I’ll get to sticking points where it’s easy to stay.
1 Like
It has settled in nicely at the 211-212 range. I don’t really feel like I’ve had to fight a rebound once I increased my calories, but I also wish I was eating more. I think my maintenance should be around 3000 calories, or at least 2900. I set it at 2700 after I called my cut, but I stopped tracking the week after Easter since I was eating junk all the time. I’m aiming for 2500 calories now because I’d like to get to 208. I think if I can hit 208 then 210 will be my normal weight. I’d like my “fat” weight to be 212-213 tops. And by “fat” weight, I mean the bloats after some bad days of eating.
2 Likes
Best Damn Push Day 3
OHP (SGSS)
45 x 8
90 x 8 x 3 sets
DB BENCH (SGSS)
70 x 8 x 3 sets
REVERSE LUNGE (SMITH)
25 x 10 ea x 3 sets
INCLINE CABLEL FLY (mTor)
30 x 10
40 x 8
50 x 7 + iso hold / stretch
CABLE LAT RAISE (6-8-10 DROP SET)
20 x 8
30 x 6
30 x 6, 20 x 8, 10 x 20
DIPS (mTor)
on bench x 10 x 2 sets
BW x 8 + iso hold
LEFT LEG ONLY LEG EXTENSION
50 x 15
60 x 12
70 x 10
My pain was probably at a 3-4 during the lunges and leg extensions with the exception of the final set. That one felt alright. It’s just a stabbing pain at one particular point in the movement. I don’t have any pain before or after that particular joint angle. My knee pain is definitely better after I do my rehab exercises. The problem with workouts during my shift is that those exercises take about 10 minutes. I don’t have time to do that and lift. I did most of my exercises this morning right after I woke up. On Thursday I was unable to do any leg exercises because the pain was too high. I couldn’t even do the reverse lunge as part of my PT. However, after some intense tissue work at PT in the afternoon I was able to do just about anything with zero pain. My pain level was about a 0.5 on one movement. It’s too bad I don’t have my PT just following me around all day to work on my leg.
3 Likes
That’s one of your first expenditures after you win the lotto, right?
2 Likes
So close to getting under 210 J, you’ll see 209 within a week.
Sorry to read that your leg work just wont go your way.
But it seems that your pressing is not so bad. How is the biceps tendon?
1 Like
The biceps tendon is hanging in there. In terms of lifting my biggest problems are getting and staying stable on my chest pressing exercises. For some reason I can’t keep my shoulder blade locked down and back like I did before the injury.
Curls are obviously a problem as well. Fly’s are proving to be troublesome as well. I can do a decline fly just fine, but incline and even more of a bench fly seems to bug my tendon. It pops the groove and it’s all downhill from there.
Damn J, but you’re working around it so that’s good. I’m going to ditch the fly on my chest day.
I’m loosely following that dude on AthleanX, I found a banded version of some cable cross overs I’ll try for that adduction movement.
1 Like
You could do single arm fly’s with the band attached to your rack.
I’m currently working security at a wedding reception. I’m worn out and I’ve eaten above my goal. I think I’m just shade under 3000 calories and the goal was 2500. It’s tough to stick to that when you wake up hungry and the hunger never seems to go away.
On the plus side, I’ve definitely walked more than normal today. I’ve been making laps around the building to keep myself moving - it reduces the amount of joint pain I experience while standing with ask this extra weight. Fitbit thinks I’ve burned 3600+ calories so far.
3 Likes
Not worth worry about, diabetes will get her anyway 
2 Likes
Sounds like you will be fine on the calories. I ended up with a bad eating day yesterday but they happen. As long as it’s not habitual and occasional all is well. It will settle out
1 Like