Lundrball's Log

Training Training Logs
221

9.5 late night training, but wanted to get a session in.

Cable high pulls 12 x2
Light raises
Incline bench bar 10, 135-5, 155-5, 175-5, 195-5, 225-1 yeesh heavy, 165-8 x4, 5, 3
SS chins 6 x5
Incline DB squeeze press 50-10 x3
Machine flyes 115-10 x3 held stretch, ouch

Ok session after laying tile all day.

222

9.8 another late training session
Band pull apart orange 12 x2
Rev grip bench bar 10, 135-5 x2, 185-8, 225-4, 5 x2, 185-10 x2, 8
SS WG pull ups 5 x6
Cable rows WG, 120-10, 140-10, 160-10 x2, 8
SS dips 10 x3

223

9.15
Deads 135-3, 225-3, 315-3, 365-3, 415-3 x2, 315-8
DB bench 75-10, 80-10, 85-10, 90-10
SS chins 8 x2, 6 x2

Felt not so good walking in, great walking out. Didnā€™t expect much on pulls but felt decent. Lower back ache was actually gone at end.

224

9.17 late session
Cable high pulls 12 x2
Bench bar 8, 135-8, 185-3 x2, 225-3 x2, 245-3, 265-3, 275-1, 225-5 x3
WG pull ups 5 x3
Rear delt work 10 x6
Ezbb curls 65-10 x3
DB hammer curls 30-8

Done. Tired. Was still a little sore from the DB bench.

225

9.21
Leg extensions 12 x2
Squats bar 8, 145-5 x2, 235-3 x2, 285-3, 305-1, 325-1, 345-1, SSB 155-5, 205-8 x4
Leg extensions 20 x2

226

9.22
Fat bar pull ups and DB lat raises

227

9.23 late session

Light raises
Incline bench bar 10, 135-5, 165-5, 185-5, 205-3, 225-2, 165-8 x3, CG 135-8
SS ng chins 6 x5
Dips, feet extended front 8, 6, 5 tough, thx John meadows!
Strongman handle carries 160s x4 that was a challenge.

Decent session considering didnā€™t get enough sleep last night.

228

9.27
Deadlifts 135-3 x2, 225-3 x2, 315-3, 365-3, 415-3 x3, 315-8
DB bench 85-10, 90-8 x2
Chest supported t rows 90-10, 100-10, 110-10 x2, 9
DB lat raises 25-10 x3, 20-10 x3
Ezbb curls 65-10 x4

229

9.29
Light raises
BTN press bar 8, 95-5, 115-5, 135-7 x3
DB press 45-10, 8 x2
SS DB rear delts.15-20 x3
Leg extensions 12, 15
Hack squat, on toes 135-12 x2, 225-10 x2. Need to watch more vids, to stress quads. Kinda felt it more in knees.
Handle carries 160s x6 lengths

230

10.1
Light raises
Band pull apart red mini 12 x4
Bench bar 8, 135-3 x2, 185-3 x2, 225-3, 245-3, 265-3, 285-2, 225-8 x2, pin press CG bench 185-8 x2. Cool. Those fried the tris.
WG pull ups bw 8, 6
Machine flyes 115-10 x2
Some curls.

Bis were shot today.

231

10.4

Walking lunges x2 lengths
Band pull apart red mini 12 x4
Squats bar 8, 135-5 x2, 225-3 x2, 275-2 x2, 295-1, 315-1, 335-1 x2, 225-10, SSB bar 5, 155-3, 205-10 x2
Leg extensions 15, 20

232

10.8
Light swings
Incline bench bar 10, 135-5 x2, 155-5, 185-3, 205-3, 155-12, 10, 8
NG chins 8 x2, 7
DB squeeze press 45-15, 12
DB lateral raises 15-20, 12
Ezbb curls 45-10, 55-20

3 deadlines this week, shit sleep, just needed to move something and get a pump.

233

10.10
Deads 135-8, 225-5, 315-5, 365-3, 415-3 x3, 315-8
Red mini band PA 12 x3
Bent over deadstop rows 135-15 x2
Cable rear delt 8 x3
Dips feet front 8 x3

234

10.13
Light raises
Band PA 12 x3
Bench bar 10, 135-8, 185-8, 225-8, 245-3, 265-3, 285-1 too slow
Cg dead stop bench 225-6, 5, 185-8 x2
Pull ups 8 x3
DB bench 65-15 x2

235

10.14
DB curls and lateral raises throughout the day

10.15
DB press 25-20, 45-10.x3
Leg extensions 15 x2
Hack squat 135-10 x2, 225-10 x2, 15
Ezbb curls 45-10, 55-10 x3
SM Handle carries 160s x6 lengths

236

10.17
Cable high pulls 15x2
Incline bench bar 10, 135-8, 155-8, 185-6, 205-3, 225-2, 165-10 x2
NG chins 8 x3
Incline DB squeeze press 45-15 x2
Machine flyes 115-10, 130-10
Chest supported t rows 90-10, 100-10, 110-10, 90-10

237

10.20 late session
Walking lunges x2 lengths
Squats bar 5, 135-5 x2, 225-3, 275-3, 315-3 x3, 225-10 x2, belt squat 225-10

Gassed.

238

Looking strong!!

1 Like
239

Thanks M G! Iā€™ve been stuffing my face like a fool lately. It helps but I gettin fluffy.

240

10.22
Light raises
Band PA 12 x3
Bench bar 10, 135-5 x2, 185-3 x2, 225-3, 245-3, 265-3, 285-2, 225-8,
CG dead stop bench 135-5, 225-3 too heavy today, 185-10 x2
TB deads high handles 260-12 x3 Starting submaximal work days, try to get deads progressing again.