Lundrball's Log

Training Training Logs
465

6.13
Squats bar 5, 135-5 x2, 225-5, 275-3, 315-3 x3
GHR 5 negatives x2. Meadows superman style, hams are so weak.
Chins 6 x4
Goblet squats 100-10 x3

466

6.16
Lat pulldown mag grip 140-8, 160-8, 180-8, 150-12
BTN press bar 10, 95-8, 105-8, 115-8, 125-8, 135-5
SA DB press 45-8 x3
Chest supported t rows 90-15 x2
Machine press 90-10, 95-10

Gym lost power half way thru. Cut rest periods as its upper 90s in KC all week. Got hot quick.

467

6.19 home gym
Incline bench bar 10, 115-10, 165-10 x3

6.20
Band warmup
Bench bar 10, 135-5, 185-5, 225-5, 245-5, 255-5 x2
Incline DB press 60-12, 65-12, 70-12
NG chins 6 x3
HS Incline press 90-12, 180-10 x2, 90-17

468

6.22
Leg curls 15 x2, 10
TB deads 150-10, 240-10, 330-10, 380-10
WG pull-ups 5 x3
Goblet squats 100-10 x3

469

6.24
Incline bench bar 10, 135-5 x2, 155-5, 185-3, 205-2, 225-2, 185-6, 135-12
DB squeeze press 30-15, 12
Freemotion flyes 15, 12, 10
HS pullovers 90-12, 180-15
Rev hypers 50-10 x3
Rev grip ezbb curls 45-10 x3

470

6.25 home
Incline bench 115-15 x4

471

6.27 late session
Leg curls 15 x2
Squats bar 10, 145-5, 3, 235-3, 285-3 x4, 335-1
GHR negatives 5 x2, walking lunges x2
Hack squat 145-10, 235-10, 325-8

472

6.29
Cable row 120-10, 140-10, 160-10, 180-10
BTN press bar 10, 95-8, 105-8, 115-8, 125-8, 135-5
SA DB press 45-8 x3
NG chins 5 x3
Rear delt db raises 15-15 > rows 25-15 x2
Band PA 15 x2

473

7.1
Bench bar 10, 135-5 x2, 185-5, 225-5, 245-5, 255-5, 265-2. Comp bench was taken, skinny pad benches really do suck.
Low Incline DB press 65-15, 70-15, 75-9
DB squeeze press 25-12 x2
Dip machine 255-10 x2
Cable lateral raises 12 x3

474

7.5
TB deads 150-8, 240-8, 330-8, 380-8 x2
WG pull-ups 5 x3
Goblet squats 100-10 x3
Pendulum squats sled 5, +25-10 Ɨ2.

Upper 90s and humid as fuk in back room. Wiped out on Pendulums

475

7.7
Incline bench bar 10, 135-5, 3, 155-3, 185-3, 205-3, 225-2, 185-6, 5, 135-10
DB Incline squeeze press 50-12, 12, 9
Dips 10 x3
NG chins 5 x4

80% night, tired

476

7.11
Leg curls 15 x2
Squat bar 5, 135-5 x2, 225-3, 275-3, 315-3, 335-3. Felt great.
Chins 5 x3
Negative ghr 5 x2
Hack squats 145-10, 235-10, 325-10

477

7.13
Cable row 120-12, 140-12, 160-12, 180-9
BTN press bar 10, 95-8, 105-8, 115-8, 125-8, 135-6
SA DB press 50-8 x2
Cable lateral raises 12 x3
Machine press 75-12, 80-12, 85-12, 90-12, 95-8

478

7.15
Bench bar 10, 135-5 x2, 185-3, 225-3, 245-5, 255-4, 3
Incline DB press 65-12 x2
Machine flyes 100-12 x2

Meh session, long week at work.

479

7.17
TB deads 150-10, 240-10, 330-10, 380-8 x2
WG pull-ups 5 x2
Goblet squats 100-10 x2
Done in back room, to friken hot.
Rev pec deck 10, 12, 14
Face pulls 12 x3
Band PA 20 x2

480

7.20
Incline bench bar 10 x2, 135-8, 165-8, 185-8, 205-2 x2, 155-10
DB squeeze bench 50-12, 60-12, 70-8
HS Incline press 90-12, 140-10, 190-8, 90-10
Cable lateral raises 10 x2, db raises 10 x2

Still fatiguedā€¦

481

8.2 Back in after having vid for first time. BS experience.

Band warmup
Bench bar 10, 135-6, 185-5, cluster 225-7, 6, 4, 3. 20 count between. Was gonna fail 5 rep, went too heavy but whatever its dbl plate.
DB press 40-10 x3
Chins 5 x3
Cable pushdowns, rope, SA 30-12 x2, dbl 60-10

482

8.4
Squats bar 5, 145-5 x2, 235-5, 285-5
Deadlift, paused off floor 135-5, 225-3 x3
Leg extensions 15 x3

Working back into it. Transitioning back to regular deads vs TB, groove lightly for a while.

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483

8.7
Cable row 120-10, 140-10, 160-10
High incline db press 55-10, 60-10, 65-10
Smith press 95-10, 8 x2
SS DB lateral raises 20-10 x2, 15-10
Chest supported t rows 90-10, 115-8 x2, 90-10

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484

8.9
Band warmup
Bench bar 10, 135-5, 185-3, cluster 225-7, 20 count, 6, 30 count, 5, 4, 3. 20 was too short, 6 was a.grind. Will use 30 and shorten for progression.
Chins 6 x3
Db press 45-10 x3
Pushdowns, rope SA 30-12 x2, dbl 60-10 x2.

In a work deadline this week, getting maybe 6 hrs of sleep. Gotta quit doing that now in my late 40s.

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