Thank you, my birthday is the 29th
Friday 1/22/21 Declines
Warm-Up
Shoulder Horn
Side DB Raises
Hammer Curls
Pulldowns
Triceps Pushdowns
Pec-Dec Flyes
Decline Press(POR grip)
45x12, 2 sets
95x8
135x5
185x3
225x1
230x5, hit the rack and had to rerack the weight
230x6 readjusted the foot holderās and got all 6 reps
210x8
Seated BTN Shoulder Press(on Smith)
95x3x5
This Smith machine sucked, used a different one than I normally use
Nautilus Pulldowns Machine
90x12
115x12
130x12
145x12
Chest-Supported DB Rows
45x12
55x12
65x12
Reverse Rear Delt Pec-Dec Flyes
50x15
65x15
80x15
One-Arm Triceps Pushdowns
40x15
50x15
60x15
Ez-Bar Preacher Curls
Wide-Grip
50x12
50x10
Close-Grip
50x10
50x6
That was it. Gonna start back using the declines. My bench was 400+ when I was doing these. Hopefully theyāll spark new life again like they did back in the day
Monday 1/25/21 Bench
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12
95x8
135x5
185x5
225x1
Added Slingshot
235x3
245x3
255x3
265x3
275x3
295x1
315x missed just short of lockout
225x10
Seated BTN Shoulder Press(on Smith)
95x10
115x10
135x8
Low-Incline DB Flyes
25x10
35x10
Face Pulls(on seated Cable Row)
50x15
60x15
75x15
Seated Side DB Raises
10x12
12x12
15x12
Triceps Pushdowns
80x20
100x20
120x13
Abs/Lower Back
Stationary Hand bike: 12mins
Nice run with the slingshot. Iāve only ever played around with them. Good carryover for you?
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Yeah I feel it helps. I mainly used it yesterday because my shoulders have been bothering me and I also wanted to feel some weight
Out of curiosity seems youāve found a good method to keep stable for pressing with the injury. Just maintaining a good balance or are you locking ur feet into something?
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Just balancing, I also use Velcro straps around me and the bench to help me keep stable
Wednesday 1/27/21 Accessory
Nautilus Machine Rows
65x2x15(warm-up)
110x12
125x12
140x12
155x12
Wide-Grip Pulldowns
100x12
115x12
130x12
145x12
Dumbbell Rows(on Incline)
55x12
60x12
65x12
70x10
Seated Hammer Shrugs(plate loaded)
90x12
140x2x12
Scapular Shrugs(on row machine)
100x3x12(static hold)
Neck Harness(on cables)
50x20
60x20
All 4 sides
Abs
Right on. Iām a sports architect, and recently we designed a space for a university adapted fitness program. Mostly youth but some adult clients. Been interesting learning their approach. Includes some on-spectrum clients that have anxiety with things like too much contrast on a floor. A colored stripe could create a perceived barrier that they canāt cross. Seems thereās not a whole lot of specialized equipment in the market to support these programs but Iām just beginning to learn the needs and resources.
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Monday 2/8/21 Bench
Warm-up
Rotator Cuffs
Side DB Raises
Hammer Curls
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x1 2 board
Close-Grip 2 Board Press
185x5
205x4, wife grabbed the bar on me
215x3
Incline Barbell Press
135x6
155x6
175x4
Side Machine Raises(plate loaded)
25x3x12
Seated DB Shoulder Press
40x10
45x10
50x10
Face Pulls
40x15
50x15
60x15
70x15
85x15
Rope Triceps Pushdowns
60x3x20
One-Arm Reverse Grip Pushdowns(w/fat handle)
30x3x15
Wednesday 2/10/21 Accessory
Nautilus Machine Rows
80x2x15
140x12
155x12
170x12
185x12
V-Bar Pulldowns
75x12
90x12
110x12
125x12
Barbell Rows
115x10
135x10
155x10
115x10
One-Arm Rear Delt Cable Flyes
30x3x15
Assisted Good Mornings
45x2xAMRAP
Monday 2/15/21 Bench
Warm-Up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
180x3, 4 sets
Added Slingshot
250x5
250x3
Incline Barbell Press
135x8
145x8
155x6
Pec-Dec Flyes
60x20
80x20
Seated Side DB Raises
12x12
15x12
17x12
Hammer-ISO Shoulder Press
50x15
70x15
90x15
Shoulder Horn
10x15
12x15
Triceps Pushdowns
100x20
130x20
150x15
Seated One-Arm Overhead DB Extensions
30x12
35x12
40x12
Wednesday 2/17/21 Accessory
Barbell Rows(on Incline)
95x10, 2 set
135x10
145x8, 3 sets
Wide-Grip Pulldowns
90x12
110x12
130x12
150x12
Reverse Rear Delt Pec-Dec Flyes
60x15
70x15
80x15
Seated DB Shrugs
50x10
60x10
Could go alot heavier, but my daughter has trouble handing me weights
Ez-Bar Preacher Curls
50x4x15(2 sets wide, 2 sets close)
Seated DB Curls
20x12
25x10
30x6
Heavy Hand Grippers
it must be time your daughter started lifting!
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My kids hate the gym lol
Friday 2/19/21 Bench
Rotator Cuffs
Speed Bench(vs/Dbl Minis)
45x12
45x5 added bands here
95x3, 9 sets(3 different grip on each set)
Incline DB Press
50x20
55x20
Machine Rows
105x12
120x12
135x12
Face Pulls
50x15
60x15
70x15
One-Arm Hammer Curls(w/Fatgrips)
35x10
35x10
35x8
One-Arm Reverse-Grip Pushdowns(w/Fatgrips)
30x12
40x12
40x12
Tuesday 2/23/21 Bench
Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
190x3, 4 sets
135x31
Incline DB Press
50x12
60x10
70x8
Close-Grip Decline Press
185x6
205x6
Seated Side DB Raises
10x15
12x15
15x15
17x15
Hammer-ISO Shoulder Press
40x3x20
Triceps Pushdowns
100x20
115x15
120x10
Lying DB Tate Triceps Press
25x12
30x12
35x8
Nautilus Ab Machine
3 sets of 20
Lower Back Machine
3 sets of 15
Thursday 2/25/21 Accessory
Barbell Rows(on Incline)
105x12, 2 sets
125x10
145x10
165x8
185x6
Neutral-Grip Pulldowns
115x12
130x12
145x12
160x8
Hammer High-Rows(plate loaded)
80x3x12
Face Pulls(on seated row)
50x3x15
Scapular Shrugs(on row machine)
115x15
130x15
145x15
Seated Deadlifts
25x6
35x6
45x4 this is a PR!!
Ez-Bar Preacher Curls
55x12
55x7
55x6
Hammer Curls(w/Fatgrips)
30 3 sets until my wrists gave out
Congrats on PR! Maybe a competion lift for you in future?
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Holy crap, just looked up world record of 550KG
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