Sorry to hear about the hamstring. Hopefully it’s a just a strain.
4 Likes
2023-08-19
OHP Day
24 Hour Fitness
Push Press
95,115,13,155x3
175 x 4,3,3
Strict
155 2x4
Supposed to do 3’s
PP
185x2
195x1
205xMISS,MISS
1 more inch and I could’ve pressed 'em out. Fought each of 'em for a good few seconds but couldn’t get them moving again. Never tried 205 when fatigued before so it’s a good sign.
I was working in with a kid doing squats, using his weight to do PP. I don’t think I made him feel very good, though I tried to be nice.
Chin-Ups
5x10
Wasn’t even pushing it hard. I should test my rep max on these.
Hammer Shoulder Press
160 3x7
+
Hammer Isolateral Row Machine
230 3x12
EZ Curl Bar Skull Crushers
85 4x15
Raise weight
DB Shoulder Laterals
30’s 3x8
Seated Incline DB Front raises
20’s 9,8,8
A young fella came over after I pushed pressed the 185 and exclaimed “Dude, I thought you were going to front squat that and then you put it over your head!”
This hamstring thing is definitely just a charley-horse. I’ll just have to make sure I warm up really well for squats on Monday.
8 Likes
I should not wear my “Anti-Social Lifting Club” T-shirt to strange gyms, maybe.
5 Likes
2023-08-21
Squat Day
SSB Good mornings
182 3x10
Ended DL Day with a charley horse in my left adductor. Shrunk to a charley miniature pony by today. So I thought I’d start with these to test things.
Squat W/U
barx8
172x5
222x5
252x3
Now I have a charley moose.
SSB Squat (very close stance, paused on pins/straps)
222 3x5
Mostly squatting on my right leg
SSB Anderson Half Squat (paused)
292 3x5
Ridiculous, but you do what you have to, or can.
Standing Single Arm DB Press
65 3x8
EZ Curl Bar Curls
105 3x6
My goodness these were easy.
Tate Presses (paused on chest)
25s 3x20
Seated Cable Face pulls to Chin
60 3x15
Not the day I wanted, but I improvised and adapted, if not overcame.
8 Likes
Good to hear it wasn’t serious. 
This is hilarious! 
1 Like
I would honestly rather try to push press that than front squat it, but that’s just my opinion…
2 Likes
Looks like I’m on single leg training for a bit until this thing calms down. Excellent opportunity to do some bilateral equalization.
5 Likes
One gym closed before I could get out of work.
Other gym’s fire alarm went off and they weren’t letting anyone back in after that by the time I showed up.
Total bust.
Grrrrr…
2 Likes
Been there. You’re all ready to go, then nothing happens.
2 Likes
It really makes me pine for a true home gym.
2 Likes
It is nice to have that option.
2 Likes
Couple of heavy sandbags at home and then you always have an option for a great (and by that I mean horrible) home workout.
2 Likes
I actually have a 100, 150 and 200lb sandbag at home.
Which I can’t use right now because I’m gimped up.
Guess I could do pushups with the 100 on my back.
2 Likes
sorry forgot about that.
2 Likes
2023-08-26
Bench Day
Bench W/U (all paused)
barx15
135x10
165x5
195x3
215x2 very solid with the pause
Slingshot
235 3x4 (touch and go)
So easy. Only supposed to do 4,3,3
Off
205 2x5
Good off the chest, feeling it more in the transition over to the triceps now. Maybe pin presses at that height? Or floor presses
+
Monster mini BPA
5x25
Seated Cable Row
170 5x10
Incline Bench
160 2x7, 6
+
Close Neutral Grip Pulldowns
190 3x9
Pain in left armpit is almost gone
Decline Close Grip Bench Press
135 4x12
Was supposed to be 145 4x12, but I forgot to put on the extra 10 lbs.
Pec Deck (Paused in stretch)
170 3x10
Spider curls
30’s 3x9
Cable Overhead Triceps Extensions
50 3x25
Made up for CGDBP here with 5 extra lbs
Really good workout except for my moment of retardation. I beat the log book in nearly everything.
9 Likes
2023-08-29
Deadlift Day
Deadlift (power bar)
135x8
225x5
315x3
385x2
415x1
435 2x3, 2
365x8
Was a tad worried about the hamstring, but there was nary a whimper, though it did mumble a bit.
Dips (paused)
BW+20 2x12
BW+25 x 12
+
Cross-Body Hammer Curls
50’s x9, 2x8
Upright Rows
95 2x12, 11
No improvement over last DL session
Seated Leg Curls Extensions
210x9, 9, 10, 6 / 150x9, 9, 10, 6
I needed 3 10’s and two 10’s respectively I realized too late. So I did a fourth set.
Reverse Pec Deck
135 3x15
Began feeling terrible immediately after, so went home, napped and let my body rebalance. Sometimes I push too hard for how I’m feeling that day, trying to beat that log book.
Didn’t feel like taking any chances with lunges today at all.
9 Likes
Good to see the deadlifts didn’t give to much issue.
1 Like
2023-08-30
OHP Day
Push Press
barx10
95, 115, 135x5
155x3
175x5,4,3
I was only supposed to do 4,4,3
Strict Press
155 2x3 (regression; got 4’s last time)
135x7
+
Monster mini face-pull aparts
5x19
Wide Neutral Grip Pull Downs
190 2x11, 3x10
Seated Lever Press
180 3x7
Single Arm DB Row
100 3x8
85x8
EZ Bar Skull Crushers
90 4x12
Seated Incline DB Front Raises
20’s x 12, 2x10
Ran out of time. I was working with long rests between sets. Wasn’t into the workout today. Guess I’ll do laterals tomorrow.
10 Likes