WARM UP
20 min interval on the recumbent bike L6 5+ miles
SMITH OHP (5/3/1 R/P)
105 x 10
125 x 3
140 x 3
160 x 7-2-2 (1 better than last time)
OH ROPE EXTENSION (mTor)
90 x 10
100 x 10
110 x 10 (forgot the stretch) superset with
SL LEG EXTENSION (MYO)
85 x 10
90 x 10
100 x 17-3-3-3-3-2 Got this with both legs but the left one definitely struggles more.
MACHINE FLY (MYO)
160 x 10
170 x 10
180 x 11-3-3-2
BOSU BALL SQUATS (BALL UPSIDE DOWN)
BW x 20 + 20 sec hold at bottom x 3 sets superset with
CABLE TWIST
70 x 10 x 3 sets each side
Hoping to get released back into the wild in three weeks! Actually, I’m just hoping to be cleared for running, squats, deads, and power cleans.
Check out the lower quad measurements! My left leg is 4cm smaller than the right lol! And my left leg is usually my bigger and stronger leg.
I’ve never measured anything other than my quad/thigh at its biggest point which is basically right below my glutes. This surgery has shown me that the quad muscles can shrink and grow a lot more closer to the knee so I’ve added that measurement to the list.
BENCH (5/3/1 R/P)
135 x 10 x 2
165 x 3
185 x 3
210 x 9-3-2 (2 better than last time)
SPLIT Squat (mTor)
BW x 10 ea with 5 sec ecc and 5 sec hold at bottom…these sucked.
SEATED DB OHP (MYO)
45 x 10
50 x 10
55 x 10-3-2
SMITH SQUATS (mTor)
bar x 10 with 5 sec ecc and 5 sec hold at bottom
REVERSE PRESS DOWN (MYO)
120 x 10
140 x 10
150 x 12-3-3-2
REVERSE CRUNCH
15, 10, 12
Side note: I’m loving my new assignment at work and I don’t think I want to go back to Patrol. I’m just helping a detective work cases of misdemeanor battery and criminal threats. I call victims to see if they’ll sign a complaint/affidavit (on the good cases) and call and try to obtain evidence to help the cases. I get to work at my own pace and work out during my shift. I’m actually enjoying my work!
DB ROW (MYO)
80 x 10
90 x 10
100 x 12-5x3 (left arm)
100 x 9-6x3 (right arm—stupid nerve)
LYING LEG CURL (mTor)
40 x 10 each leg (single-leg)
80 x 10 double leg
100 x 12 + 20 sec hold double leg superset with
NEUTRAL GRIP PULL DOWN (mTor)
130 x 8
140 x 8
170 x 9 + 20 sec hold/stretch
SMITH MACHINE SHRUGS
205 x 15/15 sec stretch/15/15 sec stretch x 2 sets
Short and sweet but it still took close to 45 minutes. I don’t know what my problem is but I feel like these workouts shouldn’t take more than 30 minutes but I can’t seem to get them done efficiently.
Tracked my food until dinner and then gave up. My wife made some soup and I just didn’t care to bother trying to figure it out.
BD 5/3/1 W6 D1
WARM UP
10 minutes on the Airdyne
SPLIT SQUAT (mTor)
BW x 15 ea x 2 sets superset with
INCLINE (MYO)
135 x 10
150 x 10
165 x 12-3-2 (longer rest between sets resulted in more reps than usual)
MACHINE LEG PRESS
140 x 100 double leg _the are like 1/4 ROM since I can’t go past 90 degrees with my hip.)
HAMMER BENCH (LYING) (mTor)
90 x 10 x 2
90 x 15 + 20 sec stretch superset with
LEG EXTENSION MACHINE (DROP SET)
110 x 6, 100 x 8, 90 x 10
130 x 6, 120 x 8, 110 x 10
CABLE LATERAL RAISE (mTor)
10 x 10 x 2 sets
10 x 10 + 20 sec iso hold
Same story as yesterday. Tracked my food until dinner and then gave up. I had some more of my wife’s homemade stuff. Based on the scale weight I’d say I’m doing fine.
WARM UP
Recumbent Bike 15 min Interval L6 3.85 miles
J ROPE PULL (mTor)
150 x 10
160 x 10
170 x 12 + 20 sec stretch
MACHINE GLUTE EXTENSION (DROP SET)
75 x 10
95 x 8
115-95-75 x 6-8-10
REVERSE CABLE FLY (MYO OR R/P, TAKE YOUR PICK)
30 x 10 x 2 sets
40 x 7-3-2 So I either did myo reps and stopped on set two because I failed to get 3 reps or I did a double rest/pause set.
SNATCH GRIP HIGH PULL (HANG)
75 x 10 x 3
95 x 10 x 2 These were mostly just an explosive upright row with a controlled eccentric. I wasn’t using much of my lower body.
MACHINE CURL (mTor)
75 x 10
85 x 10
95 x 8 + 20 sec stretch
The myo sets are great but I like them better when I hit more than 10 reps on the all out set. If I only get 9 or less then I seem to only get 1 or 2 sets of 3 reps after that. You’re not supposed to get more than five micro sets but it feels good to get at least three. I like these in just about everything I’ve tried except DB Rows because my right arm is struggling.
The rest/pause are feeling great on my 5/3/1 PR sets but I’ve only been doing them on bench and Smith OHP. I just do my PR set followed by two more sets to failure with 20 seconds between sets.
I’ve always liked the 6-8-10 drop sets but save those for isolation exercises that I do on machines because it’s easy to change the weight without too much rest between the drop sets.
I have a love/hate relationship with the mTor sets. I’ve started using straps or hooks to use that method on rows or pull downs. So far my favorite exercise for this method is the J Rope Pull.
And this last one isn’t part of the program but it’s a classic: 21s. That seems to be the name with which most people are familiar but I don’t do 7 reps very often. I’ll do 8 full/8 top half/8 bottom half. I’ll also do 10 reps each and reverse the method and do the full reps last. I’ve used this on bench, OHP, rows, and pull downs and it feels great (if you like pain).
When I reverse the method and finish with partial reps I get to a point where it takes everything I have to do half a rep. It definitely takes you to a good place in terms of muscle failure.
I think I would like the myo sets too, they look great.
Rest pause I know, I like them. And myo is quite like them or?
drop sets are great too. But as I only got a barbell and adjustable DB they’re out.
Mtor I am not familiar with. So might try them some day.
21’s seems better when doing then reversed, ending with partials.
For the next cycles I’ll try some of them.
Have you tried Paul Carters 350 sets. 3 sets, same weight 2 minute pause (I use just over a minute) get 50 reps. I think CT would approve them too.
Might be time for an increase in calories. My perception of my body is all messed up. I’m smaller than I thought. I just look plain thin in a picture from last weekend’s wedding. I’d call that a FAIL.
