Monday afternoon:
standing hamstring curl
70x30
120x10
150x10 (stack)
squat
135x10
decided to hack squat, give knees a break.
hack squat
1 platex 10
2 platex 10-wide
3 platex 10
4 platex 6
2platex10
2platex10-wide
2platex10
2platex10-wide
1plate x 10
1plate x10-wide
during the sets I hit hamstring lying curls
can’t remember all the sets and reps but prolly 5 or 6 sets of between 10-30 reps.
Woke up the leanest in months today, May be because ate light yesterday.
monday night:
squat
135x10-knees feeling good and hips are flexible from hack squat earlier
135x10
225x10
315x11-new record, back was so tired after from it and yesterday deadlift.
135x15-wide
about it, not bad.
have not logged some workout because there too long to remember, but here is monday:
squats-not in oly shoes
135x4-lying hamstring 110x30
135x10
225x5-lying hamstring 180x10
315x5-lying hamstring 225x8
315x12-new record, felt good besides knee pain.
RDL’s
225x10
315x10
405x5-explosive,with shrug each rep.
cleans
225x1
225x1-just checking form
hack squat
1 plateX10
2 plateX10
3 plateX5
4 plateX7-new record.
backing down the stims a little bit to see if it helps keep more fluid in joints.
tuesday: upper body
highlights
205x2 strict, after cleaning.
225x1 pause bench, easy, no pain.
pullups bw 90 for three.
Wednesday@ pl gym
squat
barx20
160x10-kneez are def. getting better
230x10
340x5-felt real good, like I could keep repping for a while.
deadlift
315x2
415x1-DOH, real easy.
about it.
Thursday:
seated rows
110x30
200x10
300x10
345x7-new record
some abs twists
btn jerks
135x5
225x4
275x2
305x2
315x1-had to shut it down, bad form, just pressed it.
275x10-new record.
barbells rows
135x10
225x10
barbell curls
155x6-new record
pullups
x10
x10
x10-all wide
tri pushdowns, with v-bar
150x10
170x10
200x10
240x6-new record.
dbl strict press
60’sx10-easy
tuesday: very tired, went from lot of caffeine on monday to zero on tuesday. And around 2 or 3 oclock I tried to take a nap but had too much energy. (lifted at 530 or 6)
strict press
135x10-felt easy
185x5-seated rows 100x30-strict, trying go easy on low back.
205x1-seated rows 200x20-strict, so no lower back involvement.
230x1-new record. -missed second rep, first rep flew up though.
155x5-wide grip
155x5-close grip
155x5-wide grip
155x5-close grip
seated dumbells
60’sx10-neutral grip
triceps one arm
50x10
50x10
40x15
40x15
underhand
20x15
20x15
20x15
30x10
30x10
hammer curls
45’s10
60’sx4
60’sx4
highest incline tredmill walk
10min, focused on pushing with calves on each step. Get blood flowing and nutrients to legs and stuff.
low bodyweight, damn low carbs no salt be affecting weight crazy today I think I was a little under 220.
tredmill uphill
5mins
hamstring lying
115x20
squats
135x5
135x10
225x4-went to fast(explosive) tweaked something under left knee on this, sucks!!!
315x2-had to do all my squats slow now, cuz my left knee
365x1
405x1-new record for no belt, 405 no belt bodyweight under 220 - YouTube
245x10-wow no carbs (low carbs) zap endurance
245x10
305x2
305x2
more hamstring.
