Lundrball's Log

Training Training Logs
425

3.3
TB deads 150-10, 240-10, 330-8, 380-8, 420-7, 3
Inverted rows 10 x3
NG chins 5 x2

Drained. Messed up nutrition past 2 days.

426

3.6
Lat pulldown d handles, 120, 130, 140, 150, 160, 10 reps each
Chest supported t rows 90-10, cluster 115-8, 6, 5
HS pullovers 140-12, 230-8, 140-10
Freemotion upper back raises 12, 12, cluster 10, 8, 6
HS shrugs 90-15 x2
Sled drag 100 x4, 2, 2 lengths
Prone DB Y raises 10-15 x2

427

3.8
Leg extensions 90-15 x2
SSB 18 inch box squat bar 10, 155-5, 245-5, 295-5, 315-5, 335-3, 2
Hack squat 145-10, 235-10, 325-10
Leg extensions 110-20, 15

Also finished the LR wood floor, base and shoe.

428

3.10
Band warmup
Bench bar 10, 135-5 x2, 185-5, 225-5, 245-5, 225-8
Guillotines 135-10, 155-10
Dip machine 240-15, 255-15, 270-12, 285-12
Db squeeze press 25-10, 30-10 x2

70% session. Shoulders crunchy.

429

3.12
Pushdowns 50-20 x2
Press downs 85-10, 100-10, 115-10, 130-8, 145-8
Skulls 55-8, 65-8 x2
Ezbb curls 55-10, 65-10 x2
Hammer wall curls 30-8 x2
Incline DB curls 20-8 x2
Machine Preacher curls 70-8 x2, 50-15
Handle carries 110s x4, 3, 3 lengths

430

3.14
Light raises
BTN press bar 10, 95-10 x2, 105-10, 115-9, 95-10
SS db squeeze front raises 15-10 x4
Smith press with top iso hold 95-5 x3, press 95-8
SS db lateral raises 15-12 x3, 10
Rear delt raises 15-15 to 12, 6 sets
Band PA 20 x2

431

3.16
Pickleball tourney, we took first place.

3.17
Warmup
Deads bar 5, 135-5, 225-3, 315-2, 405-2, 425-1, 445-1, 465 fail at knee height, 405-1
Chins 8 x1

Felt like testing where pulls were at. Meh.

1 Like
432

3.20
Warmup
SSB 18 inch box squat, bar 8, 155-5 x2, 245-5, 295-5, 335-3, 1
TB deads 150-5, 240-5, 330-10 x2
Hack squat 145-10, 235-10
SS walking lunges x2 lengths

Felt off, knot in mid back, hips knees and shit.

433

3.22
Light raises, band PA
Bench bar 5 x2, 135-5 x2, 185-5, 225-5, 245-5, 255-5, 275-1
Guillotines 135-8, 155-8, 175-8
Db flyes 25-10 x3, 8
Db squeeze press 25-10 x3
Cable flyes 10 x2

434

3.25
Cable pushdowns, rope 20, 15 x2
Overhead extensions 10 x3
Db curls 25-10 x3
SA pushdowns 10 x2
Ezbb curls 55-10, 65-10 x3
Skulls 55-10, 65-10 x2
Carries 110s x4, 160s x2, 2, 2 lengths

Also did some reps in the gymā€™s new pendulum squat. Cant wait to use!

1 Like
435

3.26

12 sets lateral and rear DB raises.

1 Like
436

3.28
Lat pulldown, mag grip, 130-8, 140-8, 150-8, 160-8, 170-8
Inverted rows 8 x3
DB press 40-8, 45-8, 50-4, 40-8. Seated on utility bench, 50s were tough.
NG chins 5 x5
BTN press bar 10, 95-8 x2, 105-8, 115-8
Machine press, pump, 75-10, 70-9

Decent session, good pump.

1 Like
437

3.29
Warmup
Squats bar 8 x2, 145-5 x2, 235-5, 285-5, 325-2, 1
Deadlift 135-5, 225-5, 315-5 x2, 405-1
Pendulum squat sled 8, +45-5 x3

Shoulders stiff as hell, legs were noodles but tomorrow turn 47 so wanted to get after it. Pretty clear been neglecting hamstrings. Going to feel those squats tomorrow.

438

4.1 late session
Band PA
Bench bar 10, 135-5 x2, 225-5, 245-5, 265-2, 285-1
Incline bench bar 10, 135-8, 155-8, 175-5, tempo 135-8
Freemotion flyes 10 x2, 8
DB squeeze press 25-10 x2

439

4.3
2 hours of Pickleball, yardworkā€¦

Pushdowns, rope, 20, 15
Skulls 65-8 x2, 75-8 x2
Ezbb curls 65-10 x2, 75-10 x2
OH extensions 60-10, 70-10, 75-10
SA Pushdowns 12 x2
DB curls 30-8 x3
Machine curls 60-12, 65-10, 70-10
Machine dips 240-12, 255-12, 270-10
Sled push 45 x2, 90 x2, 135 x2, 185 x2 lengths

440

4.8 late session
Lat pulldown, mag grip 130-8, 140-8, 150-8, 160-8, 170-7
Chest supported t rows 90-10, 100-10, 110-8
Ng chins 5, 3
BTN press bar 10, 95-10, 105-10, 115-8, tempo 95-5
Db press 35-10 x3
SS DB lateral raises 15-10 x3
Rear delt pec deck flyes 55-15, 60-15, 65-10
Band PA 10 x3
Machine press 70-15, 75-10

70% night

441

4.10
Leg curls 10 x3
Squats bar 5 x2, 135-5 x2, 225-5 x2, 275-5 x2, 315-1 bah, too much shoulder and elbow pain
TB deads 265-10, 355-10
Pendulum squat sled 5 x2, +45-5 x3.

1 Like
442

4.12 late session
Band PA
Bench bar 10, 135-5, 135-3, 225-3, 245-3, 265-2, 285-1, 295-1, 225-8. Moved well.
Incline DB press 60-12 x2, 8, 4
SS DB wall curls 25-15 x3

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443

4.14
Shitload of bis and tris.
Machine press 70-12, 75-10, 80-10, 85-8
Carries 110s x2, 2, 2, 2, 2 lengths

1 Like
444

4.23. Back at it after week of vacation.
Incline bench bar 15, 135-10, 155-10, 175-8, cluster 185-2 x4, 135-12
Db squeeze press 25-10 x3
Machine press 75-10, 80-10, 85-10
SS NG chins 5 x5
Rev hypers 25-10 x2