Lundrball's Log

Training Training Logs
241

10.24
Stretching and mobility. Never really focussed on this stuff before, felt better after.
Bunch of DB lateral raises and curls.

242

Awesome.

243

10.27
Light raises
Incline bench bar 10, 135-8, 155-8, 185-5, 205-3 x3, 155-10 x2
Machine flyes 115-10, 130-10, 145-10
Deads 135-3, 225-3, 315-3, 405-3 x2, 315-8

Got a couples massage Sunday, delts and kinda everywhere is relaxed but beat up. Delts especially she worked out knots.

244

Thx man!

245

10.31
Cable high pulls 15 x2
Dips 8 x2
Leg extensions 15 x3
Squats bar 5 x2, 135-5, 225-5, 275-5, 315-3 x2, 225-8 x2
Dips 10 x2, 18
TB deads high handles 260-12 x3

246

11.2
Chest supported t rows 90-12, 100-12, 110-12
Bench bar 10, 135-8, 185-5, 225-5, 265-5, 275-3, 295-1, 245-8, 5, CG Bench pin press 225-8, 5, 185-10
Dead stop BB rows 135-12 x3
DB bench 70-15 x2

247

11.3
DB lateral raises and curls

11.4
Light raises
BTN press bar 8 x2, 95-8 x2, 115-8, 135-8, 5 x2, 95-12
NG chins 5 x5
Cable lateral raises 10 x2
Walking lunges
Hack squat rack 8 x2, 135-10.x2, 225-10 x2
Leg extensions

Was stiff as hell today

248

11.7
Cable high pulls 15 x2
Incline bench bar 10 x2, 135-8, 155-4, 185-4, 205-3 x3, 155-12 x2
Machine flyes 130-12 x2
Rev hypers 50-12 x2
Deads 135-3, 225-3, 315-3, 365-3, 405-3 x2, 315-8

And a whole bunch of pickleball with the kids and friends the past two days. Beautiful weather here.

249

11.9
Chest supported t rows 90-12, 100-10, 110-10, 120-8
Lat pull downs, mag grip 100-8, 120-8, 140-8, 160-8
Ezbb curls 75-8 x3
DB curls 30-8 x2
Rev hypers 50-12 x3
TB deads high handles 260-10 x2

Low back pump out of control, called it a nite. Damn that shit hurts.

250

11.11
Cable high pulls 15 x2
Band PA 15 x3
Bench bar 8, 135-5 x2, 185-5 x2, 225-5, 255-5, 275-3, 285-2, 245-5
DB press flyes 45-8 x2
Pushdowns 60-10 x3

Everything is sore and beat up. Need a break. Wonder if I can push it closer to Turkey day week off.

251

11.14
Leg extensions and jump.rope
Squats bar 5, 135-5 x2, 225-5 x2, 275-5, 315-4 x2, 225-8 x2
WG pull ups 6 x3
TB deads high handles 260-12 x3
Leg extensions

252

11.16
BB curls. Bought a 300# BB set from academy sports. First one Iā€™ve seen in stock anywhere since lockdown in March. Itā€™s a shitty set but the boy and I can use, especially if a second shut down happens.

11.17
Light raises
Incline bench bar 10, 135-8, 155-8, 185-8, 205-8, 225-3, 165-10, 8 +3
Dips, feet extended front 8 x2, 6
Leg extensions
TB deads high handles 260-12 x3
DB bench 70-15, 12

253

11.21
Cable high pulls 15 x2
BTN press bar 8, 95-8, 115-8, 135-8, 7, 95-10
DB press 45-8 x3
Deadlifts bar 3, 135-3, 225-3, 315-3, 405-3, 425-1, 445-1, 335-8 singles felt good
Cable raises 10 x2

254

11.30
Jump rope
Band PA 12 x3
Bench bar 5 x2, 135-5 x2, 185-5, 225-5, 255-5, 275-2 x2, 225-10
Squats bar 5 x2, 135-5, 225-5, 275-5, 315-4, 3
Leg extensions 12 x6

255

12.3
Cable high pulls 15 x2
Incline bench bar 8, 135-8, 155-8, 185-8, 205-4, 225-2, 155-10
Chest supported t rows 90-12, 100-12, 110-8 x3
Dips 10 x3
Ezbb curls 75-8 x3

Trying to be smarter with quality sets and recovery. Too much stress and lack of sleep now a days.

256

12.5
Band PA red mini
DB bench 55-8 x2, 65-8, 75-15, 12
NG chins 5 x5
DB curls 25-10 x3
Cable extensions, rope 70-5, 90-10 x3
TB deads high handles 260-10 x3
Rev grip DB curls 25-10 x2

257

12.8
Light raises
BTN press bar 8x2, 95-8, 115-8, 135-8, 5, 95-10
SS DB lateral raises 20-15, 12
Cable.raises 10 x3
Leg extensions 15 x2
SM Handle carries 110s x4 down and backs. Turning 180 was kinda a bitch.

258

12.10 very late night session
Cable high pulls 15 x2
Bench bar 10, 135-8, 185-8, 225-8, 245-3, 265-3, 285-1 x2, 225-10
Squats bar 8, 135-8, 225-8, 315-5 best feeling set of 5 in a while.
Heel elevated landmine squats 90-10, 115-10 x2

259

12.13 late session
Raises
Incline bench bar 10, 135-5 x2, 165-5, 185-5, 205-3, 4, 225-2, 155-10 x2
Incline DB squeeze press 40-15 x2
Machine flyes 115-10, 130-10,.145-10, 160-10
SS lat Pull downs, mag grip 120-8, 140-8, 160-8, 180-8
Deads 135-3, 225-3, 315-3, 405-3, 425-2, 445-1

260

12.15
Band PA and misc shoulder
Chest supported t rows 90-10, 100-10, 110-10, 120-8
DB bench 70-8, 80-8, 90-8, 100-7
Dips.10.x3
Ss Ng chins 5 x3
Leg extensions 10 x2
Hack squat 135-10.x2, 225-10, 275-10, 325-8
TB deads 275-10 x2