WARM UP Bike Interval, 20 min, 2:1, L10/L20, 5.54 miles
MACHINE GLUTE EXTENSION (1.5 REPS)
130 x 10
150 x 10
170 x 10
KICKSTAND SL RDL
20 x 15 ea x 3 sets One of the trainers mentioned these to me this week. I like them. Instead of letting the trail leg swing like a pendulum, I just barely rested my toe on the ground about two feet behind the working leg. I also didn’t go to full extension to keep the glutes loaded.
SL LYING LEG CURL (mTor)
50 x 10 ea
65 x 5 ea + 10 double leg
SL LEG EXTENSION (mTor)
55 x 10 ea
70 x 8 ea
2 MINUTE LEG PRESS
180 x 82
LEG PRESS CALVES (1.5 REPS)
160 x 12, 9, 8
This took about 33 minutes and my legs were jello. I feel like I’m slacking because I’m not going to failure as much on leg days but I also don’t care. I’ll be happy to achieve maintenance in terms of muscle. I’m really not sure what else I can do to help my hip. I’ll just keep doing PT stuff.
That’s good to hear because today is shoulders! I really like having DOMs in my delts. Part of it is that I failed to properly annihilate them in the past so I never really experienced it. The other part is that my brain thinks being sore = muscle growth. Oddly enough, I do not have that mindset for legs. They just hurt.
OHP (50% SETS)
45 x 10
65 x 5
85 x 5
110 x 9-5-5 (rest 1 minute between these) Well, my shoulders felt beat up from the start. My delts felt like I just trained them. Guess I did a really really good job of wearing them out on Tuesday.
SMITH OHP (mTor DROP SETS)
85 x 7
65 x 7
45 x 10 + 10 partials I actually lost count on the last set. It was a minimum of 10 mTor reps.
LYING LEG RAISE + PULSE UP
2 x 15
LATERAL CABLE RAISE (mTor DROP SET)
20 x 10
10 x 6 + 20 partials
SA REV PRESS DOWN (350 SET)
50 x 20, 11, 9 Not even close.
AB WHEEL
2 x 15
Thanks to @Brickhead for sharing this article today. I needed this. I didn’t really listen today but I’ll work on it.
I’ll be training back today. I mentioned this in Flap’s log, but I’m going to pump the brakes a bit. I’ve been going hard at it the past few weeks and I probably need to rest a bit. I’m trying to kick it old school and do what people who are bigger and stronger than me do. Well, they train four days per week. That article I posted yesterday sold me on it. The Tried & True Bodybuilding Template has a four day option. If you do the five day option then one day is just arms.
After today, I’ll be training four days per week moving forward. Ideally Monday will be chest/biceps. Wednesday will be legs. Thursday or Friday will be back and rear delts. And Saturday or Sunday will be shoulders and triceps. I’ll try to not train three days in a row but there is some flexibility in there.
Today is back day so my options are to skip it and hit chest tomorrow or go ahead and train again. I’m choosing to train again. I can’t skip a back session.
I feel like I’ve had leg doms for the last 3 weeks straight. This Hungarian oak leg blast is brutal. It’s a twice per week program, so as soon as I’m getting over being sore it’s time to hit it again.
The article said to do 3-8 sets per muscle group per week. Well, with the once a week approach I’ll be doing closer to 6 sets per muscle. I also wrote this for my shoulder rehab so it’ll be all machines and cables. I might use a DB for one armed OHP, but that’s the only lift I’ll try that.
For back day, I’ll do two all out sets on the first two exercises and probably the reverser fly’s. That’ll get to the higher end of the recommended volume. For chest and shoulders I’ll shoot for 5-6 sets. I’ll have to do two all out sets on some exercises to make that happen.
As far as reps, it’ll depend on the weight I choose. I try to pick a weight that I can do for 6-10 reps all out for the rest/pause stuff. I’ll shoot for 10 reps on the sets where I go to failure and then drop the weight by 50%. Once I set a weight, I’ll use that weight until I hit 10 reps on my first all out set.
For example, I hit 100 for 10 on my double rest pause set of OHP last week. This week I used 105 and hit 9 on my first “set”. I’m not too concerned about the follow ups set for now so I’m using that first all out bout of exercise as my guide. Once I hit 10 reps on that first bout with 105 then I’ll move on to 110. That’s not going to happen because of my surgery though.
Here’s a snapshot of the article that guides progression too. I’m excited to use progression on these techniques. I’ve just been going all out lately. I think this will keep me from doing too much.
Man, traps can take a beating. My traps feel like they took the most abuse. The trap burn/pump from those Wendler rows sucked. I hate to admit it, but I could’ve done more work. I actually haven’t reached failure yet on Wendler rows. I just get to a level of pain and burning that I’m willing to tolerate and then hold on for a loaded stretch.
Hey J that looks fantastic, I might be right behind you man, on something similar. I just haven’t access to cables and machines very much. But I’ll do it when I have.
On my Monday, Wednesday, and Thursday sessions I’ll be using my work gym. I’ll be on light duty in the building anyway. I’ll also be forced to take a one hour lunch break so I might as well knock out my training then. I’ll have to use cables and dumbbells for upper body training. The only machines we have are leg press, leg extension, and leg curl.
At work we have a pec dec, lat pull down, chest supported row, and a cable setup good for triceps press and curls.
I have absolutely no access to anything for legs, damnitt.
I really like your workouts J, really inspiring. Thanks for pointing me towards Paul forum
Woke at 208.8 lbs. I’ve been slacking on my nutrition the last two nights. I need to take some “after” pics this week. I’ll either do it today after my workout or Wednesday morning.
