sorry for you loss. Hope you are doing OK.
1 Like
Thank you!! I took it hard, but at least now she’s in a better place and not suffering. She had dementia very bad, and it did hurt to see her and her not know who you are. She was a loving and caring person, read the Bible daily and she knew Jesus
1 Like
Wednesday 4/17/24 Accessory(WK 3)
Chest-Supported Barbell Rows
90x2x12
130x12
150x12
170x12
190x10
210x6
130x2x15
V-Bar Pulldowns
130x15
145x15
160x15
175x10
Cyber High-Rows
130x15
150x15
170x15
110x15(one-armed)
130x15(one-armed)
Neck Harness(on cables)
30x2x20(all 4 sides)
DB Curls
20x12
25x12
30x12
One-Arm Cable Curls
30x3x15
Reverse DB Wrist Curls
10x20
12x20
15x20
One-Arm Cable Wrist Curls(w/fat handle)
50x20
60x20
70x20
1 Like
Friday 4/19/23 Speed Bench(WK 3)
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5 add bands
95x3
105x3x3
115x3x3
125x3x3
3 different grips(comp, por, thumb from smooth)
Reverse Pec-Dec Rear Delt Flyes
100x15
130x15
160x15
One-Arm Rear Delt Cable Flyes
20x15
30x15
Side DB Raises
10x15
12x15
15x15
One-Arm Rope Pushdowns/Hammer Curl
60x15/25x15
70x15/25x15
80x15/25x15
1 Like
Monday 4/22/24 Bench(WK 4)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
260x1
270x1, this is a reverse grip PR!!
295x2, added widowmaker
315x1
335x1
365x1
390x2, 3 sets added bench shirt
That was it. After the main lift my son had to go help my daddy with something. So didn’t have time to work chest and triceps
1 Like
Wednesday 4/24/24 Accessory(WK 4)
Hammer ISO-Lateral Rows
45x2x12
70x12
80x12
90x12
55x2x15(one-armed)
Wide-Grip Pulldowns
90x12
110x12
130x12
150x10
Stiff-Arm Pulldowns
70x15
90x15
110x15
90x2x15
One-Arm Cable Shrugs
80x20
100x20
120x20
That was it. Felt tired today for some reason. Decided to skip biceps and forearms today
1 Like
Didn’t get in my speed bench session this week. Been having some bad nerve pain and spasms in my legs and it has been something awful
feel better soon
1 Like
Thanks bro!! It’s one of the joys of being a cripple lol
1 Like
Monday 4/29/24 Bench(WK 5)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
275x1 Slingshot
315x1 Widowmaker
365x1
415x1, 2 sets, added bench shirt
Reverse-Grip 3 Board Press
245x5
255x4
Hammer Incline Press
45x15
70x2x10
45x2x15
Incline Rolling DB Triceps Extensions
40x12
45x2x12
Rope Triceps Pushdowns
60x20
70x20
80x15
One-Arm Overhead DB Triceps Exts
25x3x15
Bench felt extremely easy today, as it should
2 Likes
Wednesday 5/1/24 Accessory(WK 5)
Nautilus Machine Rows
125x2x15
140x15
155x15
170x15
185x15
Wide-Grip Pulldowns
115x12
130x12
145x12
160x12
175x10
One-Arm Cable Rows
70x15
80x15
90x15
100x15
Nautilus Machine Pullovers
115x15
130x15
145x15
Neck Harness(on cables)
35x2x15(all 4 sides)
Dumbbell Curls
25x3x20(10 reg, 10 hammer)
One-Arm Overhead Cable Curls
25x3x15
Did some grip work at home
3 Likes
Friday 5/3/24 Speed Bench(WK 5)
Rotator Cuffs
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands
95x5
115x3x3
120x3x3
125x3x3
Used 3 different grips(comp, por, thumb from smooth)
Face Pulls
70x15
80x15
90x15
One-Arm Rear Delt Cable Flyes
20x15
30x15
40x10
Machine Side Raises
65x3x15
One-Arm Reverse Grip Pushdowns
40x15
50x15
60x15
One-Arm DB Curls
20x3x15
2 Likes
Monday 5/6/24 Bench(WK 6)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
275x1 Slingshot
315x1 Widowmaker
365x1
405x1 added shirt
435x got off groove and fell off the bench luck for me the rack caught it
435x1 this is a 5lbs PR since my spinal cord injury!!
Reverse-Grip 3 Board Press
240x5
250x5
Hammer-ISO Chest Press
50x20
60x20
70x15
Rope Triceps Pushdowns
70x20
80x20
90x20
Overhead DB Triceps Extensions
50x15
60x15
70x8
One-Arm Triceps Pushdowns
50x20
60x20
70x20
1 Like
Thursday 5/9/24 Accessory(WK 6)
Magnum Machine Rows
100x2x15
125x12
140x12
150x12
160x12
Medium Neutral-Grip Pulldowns
130x12
145x12
160x12
175x12
Dual-Cable Scapular Shrugs
50x3x20
Hammer Curls
22x12
25x12
27x3x15
That was it. After I did this my nerve pain started flaring up
2 Likes
This needed to more recognition. Fkn good job mate. Quality
2 Likes
Thanks bud!!
1 Like
Friday 5/10/24 Speed Bench(WK 6)
Rotator Cuffs
Fat-Bar Speed Bench Press(vs Mini’s)
70x12, 2 sets
70x5 added bands
120x3, 9 sets
Used 3 different grips(comp, por, thumb from smooth)
Reverse Rear Delt Pec-Dec Flyes
100x15
115x15
130x15
70x15(one-armed)
85x15(one-armed)
Side DB Raises
10x15
12x15
15x15
One-Arm Triceps Pushdowns/Alternate DB Curls
50x20/20x15
60x20/20x15
70x20/20x15
That’s it until meet day next weekend. Now it’s time to rest and eat. And I’m glad to because my shoulders need a break!!
1 Like
Hope the resting is going well. Good luck with the meet.
1 Like
Thanks bud!! I weigh in tomorrow and I’ll be lifting on Sunday
1 Like
I hit 408 on my opener, had handoff issues on my second attempt and missed, and on my third attempt on the way down I ended up dipping the bar up and down and they took it. So it was a no lift. 435 would’ve been a new world record but it just wasn’t in the cards today
1 Like