Lundrball's Log

Training Training Logs
546

Hey MG. I didnt know John closed down IA. End of an era. We haven’t exchanged IM for a while now. Hope he’s doing well.

1 Like
547

I’m not sure, I haven’t heard from him in forever

548

2.21
Mobility stuff
Deadlift bar 5, 135-5, 225-3, 315-2, 365-2, 415-1 x2, 315-5
Rev hypers 50-8 x4
Cable rear delt extensions 12 x2, 20

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549

2.24
Incline bench bar 10, 135-8, 135-3, 155-3, 175-3, 195-3, 215-3, 155-12, 135-12
HS Incline press 90-12, 140-12, 10, mid pause 90-7
HS pullovers 90-12, 135-12, 180-12
Pec deck 10 x3
Cable rear delt extensions 15 x2

550

2.26
Mobility stuff
SSB Squat bar 5, 155-5 x2, 205-5 x2, 255-5
Suitcase carry 70 KB 3 lengths ea x2
Hack squat sled 5, 145-10, 235-10 x2
Hamstring curls.3 sets

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551

2.28 late session
Band warmup
Bench bar 10, 135-10, 185-8, 235-8, 255-2, 275-1, 185-15
DB press 50-10 x2
NG chins 7 x2
Rear delt cable extensions 15, 12

552

3.2
Lat pulldown v handle 120-8, 140-8, 160-8, 180-8, 140-10
Incline DB press 55-12, 65-12
SA cable row 70-10 x2
Dip machine 240-12, 255-12, 270-10
Ezbb curls 55-10, 65-10
DB curls 25-10 x2

553

3.6 late session
45 degree hypers
Bar hangs
Deads 135-3 x2, 225-3, 315-2, 365-2 x2
Suitcase carry 70# KB 3 lengths ea x2

Low back and hands trash from weekend flooring prep and install

554

3.8 late session
Band warmup
Incline bench bar 10, 135-5, 3, 155-3, 185-3, 205-3, 225-2, 165-12, 135-12
Lat pulldown v handle 120-10, 140-10, 160-8
Dips 10 x2
3 sets cable rear delt > 2 sets band pa

555

3.13
Mobility stuff
SSB squat bar 8, 155-5 x2, 205-5 x2, 255-2
Belt squat 135-8 x2, 225-8
Hack squat sled 8, 155-8, 245-8 x2
Hamstring curls 3 sets
Ezbb curls 3 sets

Low back issues limited session.

556

3.15 late session
Band warmup
Bench bar 10, 135-8, 185-8, 235-8, 255-3 x2, 185-12
Chins 7 x3
DB press 50-10, 6 > db lat raises 15-14 > 8 partials

2 Likes
557

3.20
Lat pulldown v handle 120-10, 140-10, 160-8, 180-6, 140-10
Incline DB press 55-15, 65-10
SA cable row 70-10 x2
Dip machine 240-15, 255-15, 270-10

Decent. Layed flooring all weekend, grip pretty shot

2 Likes
558

3.22
Mobility
Deadlift bar 5, 135-5 x2, 225-3, 315-3
TB deads 245-8, 335-8, 5
Rev hypers 50-10 x3
Rear delt cable extensions 4 sets

Low back said no to deads. Thinking TB as main for now including squat day. Thats regressed and stalled for awhile. Need to figure out rehab.

2 Likes
559

3.25
Band warmup
Incline bench bar 10, 135-5, 3, 155-3, 185-3, 205-3, 225-3, 165-10, 155-10
HS Incline press +90‐15 x3
Dips 10 x2
SS NG chins 3, 7, 7, 5 x4, 4
Rear delt DB and cable 2 sets each
Ezbb curls 2 sets

1 Like
560

3.28
Mobility stuff
TB deads bar 8, 155-8, 245-8, 335-8, 425-5 x2
Hack squat sled 8, 145-8, 235-8, 325-5 cramp
Leg extensions 15 x3
Hamstring curls 12, 10 x2

1 Like
561

3.30
Band warmup
Bench bar 10, 135-5, tension band at wrists 5, 185-3, 235-3, 255-2, 275-2, 285-1, 295-1, 305-1, 185-15
DB press 50-10 x2
NG chins 7, 6, 5
Cable rear delt 2 sets

My 48th bday, took afternoon off and tested 1 RM. All reps felt light and quick but 1 RM was slow. Felt good.

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562

Happy birthday

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563

Thank ya sir

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564

4.1
Lat pulldown v handle 120-10, 140-10, 160-8
Incline DB press 60-12 70-10, 55-12
Chest supported t rows 90-10, 115-10, 125-8 > 90-8
Dip machine 240-15, 255-15

1 Like
565

4.5 late session
Mobility
TB deads bar 8, 155-8, 245-8, 335-8, 385-8, 425-5 x2
Rev hypers 50-10 x3
Pendulum squat sled 8, +45-8 ×2
Db curls 2 sets

Outta gas. Lets eat.

1 Like