Reverse Grip Bench (Machine)
Set 1: 225 lbs x 19
Set 2: 225 lbs x 9
Set 3: 225 lbs x 6
Triceps Pushdown
Set 1: 100 lbs x 16
Set 2: 100 lbs x 9
Set 3: 80 lbs x 10
Lateral Raise (Dumbbell)
Set 1: 40 lbs x 26
Set 2: 40 lbs x 16
Set 3: 35 lbs x 14
Set 4: 35 lbs x 13
Cable Fly Crossovers
Set 1: 30 lbs x 20
Set 2: 30 lbs x 15
Set 3: 30 lbs x 11
Triceps Extension (Cable)
Set 1: 60 lbs x 15
Set 2: 60 lbs x 12
Rear Delt Reverse Fly (Machine)
@hevyapp
Was pretty flat going into this, probably because i trained just last night, but i had a lot of focus during my sets… far more than usual. Left with a good pump.
I may have mis-diagnosed my motivation issues. My motivation is anger based (if the name of my log didnt give that away), and that’s giving me issues with staying moving when things go well.
That actually sucks… i don’t want to be angry my whole life.
I remember Eddie Hall talking about before his world deadlift record he was visualising some horrid things happening to his family etc. to get his full anger/ adrenaline going.
Reminds my of a guy at my gym that used to power lift way back. He was always slapping himself and calling himself a ‘pussy’ and other names before each lift. He loved to exercise his demons. He sounded like he had Tourettes.
Where’s your food at? I’ve been dieting and i’m now at the point where recovery, sleep and training are all suffering. Since i’m not on prep fpr a show it’s telling me it’s time to start bringing food back up.
Well, my biceps are the only body part that are taking a long time to recover, which is odd.
But my food is doing reasonably well tbh. I’ve been slacking a bit on my high carb days, and also slacking a bit on my low carb days. Mostly that my high days have been lower and my low days have been higher. I was inconsistent in the gym for a while so I didn’t push so hard on the carb cycling… not much to leverage when not really training.
If that’s the case just do a week reload on biceps and make sure on your pulling movements your not using bicep. I tend to keep my thumbs off the bar or handle on pull movements. It helps keep bicep out.
Incline Chest Press (Machine)
“Top set, back down rest pause”
Set 1: 225 lbs x 24
Set 2: 205 lbs x 16 [Failure]
Set 3: 205 lbs x 9 [Failure]
Set 4: 205 lbs x 5 [Failure]
Triceps Pushdown
“Top set, back down rest pause”
Set 1: 100 lbs x 16
Set 2: 80 lbs x 15 [Failure]
Set 3: 80 lbs x 9 [Failure]
Set 4: 80 lbs x 7 [Failure]
Cable Fly Crossovers
“Top set, back down rest pause”
Set 1: 40 lbs x 10
Set 2: 30 lbs x 12 [Failure]
Set 3: 30 lbs x 10 [Failure]
Set 4: 30 lbs x 7 [Failure]
Lateral Raise (Dumbbell)
“Meadows partials, rest pause”
Set 1: 45 lbs x 16 [Failure]
Set 2: 45 lbs x 9 [Failure]
Set 3: 45 lbs x 7 [Failure]
Triceps Dip (Weighted)
“Rest pause”
Set 1: 45 lbs x 13 [Failure]
Set 2: 45 lbs x 6 [Failure]
Set 3: 0 lbs x 9 [Failure]
Chest Supported Reverse Fly (Dumbbell)
“Kroc Style”
Set 1: 35 lbs x 28
Set 2: 35 lbs x 19
Leg Day (Modified)
Wednesday, Sep 18, 2024 at 2:30pm
Hip Abduction (Machine)
Set 1: 175 lbs x 22
Set 2: 150 lbs x 18 [Failure]
Set 3: 150 lbs x 9 [Failure]
Set 4: 150 lbs x 6 [Failure]
Leg Extension (Machine)
Set 1: 205 lbs x 17
Set 2: 180 lbs x 12 [Failure]
Set 3: 180 lbs x 7 [Failure]
Set 4: 180 lbs x 5 [Failure]
Good Morning (Barbell)
“*injury recovery”
Set 1: 95 lbs x 15
Set 2: 45 lbs x 18
@hevyapp
Sleep was fucked last night. Had an appt at 8am, which is 4.5 hours into my night’s sleep. Slept before and after, but that’s a bandaid at best.
Would have done sissy hack but was unavailable.
Tried light RDLs, immediately tweaked my hamstring again.
It’s happening during the transition between the end of one rep to the start of another… stretch>contract.
Good news is my knees are starting to feel better.
Lifestyle
As many have noted, my biggest issue is consistency. I buckled down and got a daily routine/schedule that gives me 8 hours sleep (!), 30-45mins of unscheduled time (for cardio, tanning, sauna, etc), and an app that helps me stick to it (prosper).
It’s a tight schedule, but it’ll help address the biggest issue I’ve always had. Thanks to everyone whose pointed that out.
I was originally planning for cardio today, but i realized i was feeling up to train so i sent it.
Pull
Thursday, Sep 19, 2024 at 1:32pm
Lat Pulldown (Cable)
“Top set, backdown rest pause
3010”
Set 1: 190 lbs x 18
Set 2: 150 lbs x 16 [Failure]
Set 3: 150 lbs x 7 [Failure]
Set 4: 150 lbs x 5 [Failure]
Iso-Lateral Row (Machine)
“Underhand, Top set, backdown rest pause
3010”
Set 1: 315 lbs x 11
Set 2: 275 lbs x 12 [Failure]
Set 3: 275 lbs x 7 [Failure]
Set 4: 275 lbs x 5 [Failure]
Preacher Curl (Barbell)
“Dumbbell, top set, backdown
3010”
Set 1: 35 lbs x 14
Set 2: 30 lbs x 11
Farmers Walk
“Zercher hold
Paces, not yards”
Upright Row (Barbell)
“EZ Bar, rest pause
3010”
Set 1: 80 lbs x 18 [Failure]
Set 2: 80 lbs x 10 [Failure]
Set 3: 80 lbs x 6 [Failure]
EZ Bar Biceps Curl
“Reverse Grip, rest pause
3010”
Set 1: 50 lbs x 15 [Failure]
Set 2: 50 lbs x 11 [Failure]
Set 3: 50 lbs x 7 [Failure]
@hevyapp
+30 mins LISS
I saw a quote today: “If you want to be disliked, do better than your friends.
If you want to be hated, leave no excuses for them.”
Shits cold
Went to a different gym today… chuze. Would not recommend.
Push
Friday, Sep 20, 2024 at 5:55pm
Incline Bench Press (Dumbbell)
“Top set, backdown rest pause
3010”
Set 1: 90 lbs x 16
Set 2: 75 lbs x 13 [Failure]
Set 3: 75 lbs x 6 [Failure]
Set 4: 75 lbs x 3 [Failure]
Cable Fly Crossovers
“Top set, backdown rest pause
3010
Different machine, dont trust weight”
Set 1: 80 lbs x 18
Set 2: 70 lbs x 12 [Failure]
Set 3: 70 lbs x 8 [Failure]
Set 4: 70 lbs x 7 [Failure]
Triceps Pushdown
“Top set, backdown rest pause
3010”
Set 1: 100 lbs x 15
Set 2: 80 lbs x 16 [Failure]
Set 3: 80 lbs x 9 [Failure]
Set 4: 80 lbs x 7 [Failure]
Lateral Raise (Dumbbell)
“Meadows Partials, rest pause”
Set 1: 50 lbs x 14 [Failure]
Set 2: 50 lbs x 12 [Failure]
Set 3: 50 lbs x 6 [Failure]
Triceps Dip (Weighted)
“Rest pause”
Set 1: 45 lbs x 14 [Failure]
Set 2: 45 lbs x 5 [Failure]
Set 3: 0 lbs x 4 [Failure]
