Okay so I was wrong about “not getting in a good leg workout.” Have DOMS in quads still 2 days after just 3 working sets.
Thursday (Upper)
Pull ups 4x10
Bench 2x5x135 5x155 5x185 5x225 5x6x235
Floor press 5x95 5x135 5x155 2x6x185
Delt fly 5x15x20
Dbell press 5x55 5x70 5x85 2x6x95
Facepull 5x20x50
Calf press 10x180 10x270 myo rep 360x16,9,6,5,5,5
Also this popped up on Facebook so I found a pic from 10 years ago. Am I a hard gainer, destined to always be small?
10 years, so you were like, 11?
I’m 28, lack of spouse/kids/sunlight keeps me looking young
Got pretty lazy with the running over the last 2 weeks, gotta get back to those cardio gains.
Got some tips on sumo and it actually felt pretty decent so I think I’ll go all in on it and see what happens. Grip felt really good on farmers but I think my rest breaks may have been too long
Partial ROM on vertical stuff felt awful. Push press bugged wrists and right knee. Pin press bugged left shoulder
Saturday (Lower)
Sumo technique stuff 135 and 225lbs
Farmers walk 3x100ftx105 4x150ftx155
Lying hamstring curl 15x25 16x35 15x35
Stiff leg dl, stretch at bottom 2x5x135
Calf press 10x90 10x180 (myo rep 270)x15,8,5,5,5
Sunday (Upper)
Pull up 4x12
Push press 5x95 2x5x135 5x155 3x3x185
Bottom half push press 6x185 5x205 2x6x195
Delt fly 5x15x20
Pin press 3x6x135
Facepull 4x20x50
Calf press 10x180 10x270 (myo rep 360)x15,10,7,5,5,5
Awful workout, think it’s because I ran out of cereal so had 3 nanners pre workout instead and it just wasn’t enough food. Also had to cut the workout short, went to bed early but instead of waking up early I slept nearly 11 hours so had to rush it. This is the direction I want to take my Tuesdays but with more volume and a couple more exercises.
Lateral hop overs for the unaware
Tuesday (lower)
Low bar squat 2x5x135 5x185 5x225 5x275 3x5x315
Kneeling ab roll 5x10
Fire hydrants 5x15
Front squat 5x135 5x185 5x225
Sumo deadlift 5x135 5x225
Lateral hop over 2x30s
Adductor side plank 2x30s
Seated hamstring curl 10x70 10x85 10x100
Volume!!!
Not sure what I’ll do Saturday, probably a hefty amount of prowler pushes and backward drags. Happy to be hitting some giant sets, gets a decent sustained pump for the entire workout
Thursday (Upper)
Ring pull ups 3x10 4x8
Bench 2x5x135 5x185 3x5x225 7x225
Strap row 7x12
Leg raise 7x15
Incline dbell press 8x70 3x8x80
Lat pull over 10x60 3x10x70
DtS 4x15
Dips x25,25,18,17
Supinated lat pull down 4x17x100
Facepull 4x20x50
Calf press 10x180 10x270 10x360
myo rep 410x12,6,5,5,5 standing raise x40
myo rep 410x9,6,5,5,5 standing raise x40
Did something a little different for legs today. Crazy pump in just a few sets and no uncomfortable joints, maybe I’m getting old or bodybuilding style of leg training just feels better.
Saturday (Lower)
Leg press 10x180 2x10x270 10x360
450x20,10 360x15 270x20,15,10
450x12 360x15 270x20
Hip hikes 3x15
Adduction side plank 3x30s
Walking lunges 8x95 8x135 8x155 16x135 13x135
Seated hamstring curl 10x70 10x85
100x17 85x8 70x10
100x15,6 85x12,7 70x10
Standing stretch 2x30s
Calf press 10x180 2x10x270 10x360
410x12,7,5,5,5 standing raise x50
The pump after just 2 drop sets on leg press, can already feel tomorrow’s DOMS
Drop sets look like a lot of work. Have you tried 2 minutes straight of leg press? 2 minutes of work and another minute or so before you can stand.
This was my first time using a leg press in something like 2 years, I’ll try that in the future too. The leg press and walking lunges showed me you need to be in decent shape for sets lasting that long.
Sunday (Upper)
Farmers walk 3x150ftx105 150ftx155 200ftx155
Sandbag 4x50ftx160 100ftx160
Log 2x5x95 5x145 2x3x185 4x185
Trap bar walk +650ftx175
Swiss bar overhead press 2x10x85
105x15,7,4,3,1
105x10,5,4,1
Standing dbell row 10x40 2x10x60
Dips 20,30,20
Tuesday (lower)
Seated hamstring curl 15x70 10x85 100x15,5
Low bar squat 2x5x135 5x185 5x225 5x275 3x3x315
Kneeling ab roll 5x10
Walking lunges 8x135 16x135
Seated hamstring curl 10x85
100x22,7 85x9,7,5
Leg press 15x180 10x270
360x20,10,5 270x18,16,10,8,5
Calf press 10x180 10x270
320x18,8,6,5,5,5
I don’t even know who I was 10 years ago
P/P/L is overrated.
It’s all about Upper/Lower/Arms
Wednesday (Upper)
Ring pull ups 7x8
Bench 2x5x135 5x185 2x5x225 2x7x225
Strap row 7x12
Leg raise 7x15
Kbell press 3x5x20 2x5x30
Incline dbell press 8x70 3x8x80
Lat pull over 10x60 3x10x70
DtS 4x15
Dips x25,25,25
Banded lat pull down 100x18,15,15
Facepull 3x20x50
Thursday
Calf press 10x180 10x270 10x360
myo rep 410x11,7,5,5,5 standing raise x50
myo rep 410x10,6,5,5,5 standing raise x50
Dips 25,25,25
Chin ups 13,12,12
Pjr pull over 10x40 10x50 10x60 10x70
Hammer curl 12x20 13x20 2x10x30
Post delt fly 4x20x15
Wrist extensor roll 3x25 2x1x45 2x45
Ez bar curl 2x20xbar 2x8x50
1 arm rope tri extension 10x20
40x18,10,6,4
Pretty good workout, tried something more CAT style with reps on hamstring curl and leg press. I think that helped up the intensity a bit, felt good.
Saturday (Lower)
Seated hamstring curl 12x70 2x10x85 12x100 10x115
130x10 115x4 100x5
130x8 115x3 100x4
Stiff leg dead 8x135 2x5x185 5x225 3x5x245
Walking lunges 8xbar 8x95 8x135 18x135 10x175
Leg press 10x180 2x10x270 10x360
450x13,9,7,5,5,5
Calf press 10x180 10x270 10x360
410x10,6,5,5,5 360x6,5,5 standing raisex50
Body was shaking a lot on farmers but grip was decent, moving distance back to 100ft for a month or so then I’ll work down to 50ft. Log felt a lot heavier than last week and was getting a bit light headed during the clean, think it was a bracing issue. Overall decent workout but it’s the first one that hasn’t been great in a while, must finally be working hard enough to build a little fatigue.
Progressively overloading the pancakes, today was 12 cakes made with 8 eggs.
Sunday (Upper)
Farmers walk 3x100ftx105 100ftx155 3x100ftx195
Log 2x5x95 2x5x145 2x2x185 1x185
Swiss bar 2x10x85
105x13,6,4,3
105x11,6,5
Dbell row 8x50 8x60 3x8x70
Quick pump to make up for yesterday’s low variety of movements
Monday
Calf press 2x10x180 10x270 10x360
410x10,7,5,5,5 360x7,5,5 standing raise x50
Dips 30,30,25
Ez bar curl 20lbsx20,17,15
Pjr pull over 15x60 15x65 15x70
Post delt fly 3x20x20
Tuesday (lower)
Seated hamstring curl 15x70 2x10x85 10x100 10x115
130x13,3,2
130x11,2 115x5 100x7
Stiff leg dead 5x135 2x5x185 3x8x225
Windmill 2x3x20 3x3x30
Calf press 10x180 10x270 10x360
410x12,7,5,5,5 360x6,5,5 standing raise x50
Leg press 10x180 10x270 10x360
450x14,6,5,5
Leg extension 10x100 10x130
145x13,4,4,3
Bench is feeling pretty good. Cut this one a little short so I’d have time to wash my hair, 1st world problems.
Wednesday (Upper)
Bench 2x5x135 5x185 6x225 2x7x225 8x225
Strap row 7x15
Kbell press 2x5x20 2x5x30
Incline dbell press 8x70 3x8x80
Lat pull over 10x60 3x10x70
Banded lat pull down 100x20,7,5
Arms!.. And calves!.. And a couple front squats!
Idk, I’m just doing w/e I guess.
Thursday
Chin ups 14,13,8
Dips 25,20,15
Pjr pull over 10x60 10x70 2x10x80
Hammer curl 10x20 10x30 2x10x35
Post delt fly 4x25x20
Wrist extensor roll 3x25 1x50 2x4x35
Calf press (hack style) 10xbw 10x90 10x180
Myo rep 270x14,8,6,5,5,5 180x8,7,6 standing raise x60
Calf press (leg press style) 10x180 10x270 10x360
myo rep 410x12,7,5,5,5 360x6,5,5 standing raise x60
Front squat 2x5x135 5x185 5x205
Also wanted to see how much of a pump I got from 1 myo rep drop set of calves. Not bad, newbie gains on the calves are still coming in strong
The hamstring curls at the start were by far the worst part of this workout, they better grow!
Saturday (Lower)
Seated hamstring curl 10x70 10x85 10x100 10x115
130x14 115x4 100x5
130x8,2 115x4,1
130x7,3 115x3
Deficit stiff leg dead 2x5x135 5x185 3x5x225
Hip hike 5x15
Calf press 10x180 10x270 10x360
410x12,7,5,5,5 360x8,7,5 standing raisex60
410x10,6,5,5,5 standing raisex75
Walking lunges 8xbar 8x95 8x135 20x135
Front squat 5x135 5x155 5x185 2x5x205
