I bet. That was a heck of a session. My gym is also 1 mile from the house. One of my friends in the neighborhood always runs to and from the gym. Lately the morning temps have been in the 20’s and 30’s and I’ll pull up next to him in my truck (while he is running) with the heat pumping, roll the window down and complain about how hot it is in the truck. Then I drive off. That’s what friends are for I suppose…
4 Likes
That made me laugh.
I think I can cut deadlifts to 2 backoff sets. 3 was a bit much at that weight. I’ll put an extras set on lunges. Or not. I’ll try it out and see how it feels.
I also think I should go lighter on the reverse hyper on deadlift day and have it heavier on squat day.
4 Likes
2024-01-31
OHP Day
OHP
140x7,6,6,4
+
MAG Wide Pulldown
195x9,8,8,6
Standing BTN Press
80 x 9,9,10
Touching my traps each rep. These are indecently difficult. I get a heck of a mid-delt pump out of 'em.
Dips
BW+5 3x12
+
Med Neutral Grip Cable Row
175x9,8,8
EZ Bar French Press
80 3x12
+
Incline DB Curl
40sx9,8,8
Keep my head on the bench and these are more effective
EZ Bar Reverse Curl
80 2x8
Cable Rear Laterals
25’s x 13,12,12
+
Standing Calves
BW+360x10,11,10
BW+180x14+6
Just one more rep, that’s all I need.
7 Likes
Love this, I need to remember this more when I am doing amrap work.
1 Like
TRT Silver Fox at the gym was giving me the hairy eyeball last night.
Man, I’m just working out. Other than his negative vibe I don’t notice him, haven’t interacted with him, rarely end up training near him, especially if I’m doing squats or deadlifts.
WTH?
On the plus side, one of my gym buddies told me I look like a superhero.
Probably Polka-Dot Man.
6 Likes
2024-02-01
Neck and Grip
Red Band neck curls
all 4 directions 1x15
Gripper Close-and-hold
GG#2 3x15 seconds
Should do abs, but…nah.
8 Likes
Yea to Super Hero, nay to Silver Fox. Some people are like that. The gym, the supermarket, parents picking kids up at school, the park… You know. There are Dick-O-Ramas everywhere.
2024-02-02
Squat Day
High Bar Squat
235 3x8
Making the bar rattle each rep
Go up 10lbs
Hatfield Squat
312 3x6
Reverse Hyper
160x11, 2x10
45 degree Nordic Curl
3x8 (arms front)
Start adding reps
Seated Leg Extensions
150 2x9, 10
Standing Calves
BW+240 4x15
+1 set
Restraining myself from adding more stuff. I’m recovering nicely from this level of work
9 Likes
2024-02-05
Bench Day
Bench Press
190x8,7,7
Slingshot
190x9
+
DorsiFlex Chest-Supported Row
240x10, 3x9
Incline DB Bench Press
65’sx10,9,9
+
Med Neutral Grip Pulldown
195x10,9,9
Floor Skull Crushers
85x13,12,12
+
DB Hammer Curls
45sx10,9,9
Pec Deck
190 3x10
Barbell Front Raises
50 2x10 supinated
50 2x10 pronated
Reverse Pec Deck
90,105x20
105x16
Body Master Chest Press
110 2x20 (Elbows out)
More food. Need more food.
8 Likes
Hows the body holding up, seems like you are hitting a decent amount of volume right now.
1 Like
Doing all right. The fatigue is pretty heavy after the friday session, but the 2 days off gives me recovery time.
As long as I don’t add a bunch of stupid extra stuff in a session.
2 Likes
Chesticles and rhomboids are pretty sore, but chest is not so bad as after the chest workout before last.
Probably won’t affect deadlifts today, since I’m not maxing.
2 Likes
2024-02-07
Deadlift Day
Deadlift
135x8
225x8
315x5
385x4
425x2
Got on my toes on the 2nd rep.
355 2x7
Other than the top weight, form was impeccable and the weights were easy. Putting my shoulder blades in my back pocket is a good cue.
Shrugs
255 3x12
Lever Squat - dumper to heels with pause
250 3x7
Not too hard, but don’t raise weight yet. Finish my 8’s
Reverse Hyper
110 3x15
Demonstrated use of the machine to a young lady who asked questions about it.
Seated Hamstring Curl
195x9,8,9
Walking Lunges
BW+30 2x40
These are fine up until around rep 28, then I hate them.
Standing Calves
BW+360x12,10,11
BW+180x20
Gutted up that last rep
Lat Prayers
70 x 13, 12 12
Cable Wrist Flexion
70sx12,10
50’s 2x12
EZ Bar Reverse Curl - wrist extension
65 3x10
Good workout. Nice forearm pump.
7 Likes
What do you think caused this?
1 Like
I let my shoulders get loose so the bar drifted out.
I call it getting on my toes, but it’s mainly the pressure going to the front of the foot rather than being spread evenly.
1 Like
Current weight: 190lbs.
That’s better than I thought it would be. Haven’t weighed myself in ages. Let’s see if I can put on 5lbs more.
4 Likes
2024-02-09
OHP Day
Axle Push Press
75, 105, 135, 155x3
175x2
195xMiss
185x1
165 3x5
Haven’t done these for a while. The 195 miss was a coordination problem. I’ll get it next time I go for it.
+
Wide Neutral Grip Pulldown
195 2x10,9,6
Easier than ever
Med Grip Cable Row
175x2x10,9
Dips (paused)
BW+25x8,10,12
Seated DB OHP
45s 2x12, 10
That’s disappointing. Wanted 15-20
EZ Bar French Press
80 3x13
+
Seated Incline DB Curl
40s 3x9
Cable Rear Laterals
30s 3x10
Standing Calves (paused 3 in stretch
260x15,12,12
Seated Face Pulls
60x15,12,12
Wanted to do different presses for a change.
8 Likes
Note to self:
If I keep my head on the bench during inclined bicep curls, my upper back stays on the bench. This prevents me from rolling my shoulders forward to get better leverage on the curls. Consequently, I get a better stretch in the biceps, they have to work harder to perform the movement out of the bottom and I get more development therefrom. I do have to reduce the load to successfully perform all reps, but I’m getting more out of them.
I made a change in how I do the axle push press as well. Rather than rest the bar on my shoulders in a weightlifter’s standard rack position, I kept all the weight in my hands and my grip was much narrower as well. This forced the shoulders to be more packed and work much harder at stabilizing the weight in the bottom. Very challenging and I think will help shoulder development. It seems to provide more spring out of the bottom, but will likely be fatiguing when using higher reps.
5 Likes
Right shoulder was feeling wonky, so I thought I’d do some external rotation work on it.
Crikey, I could barely ratchet out 3 sets of 10 reps @10lbs of side-lying external rotations. According to some standards I should be able to do twice the weight for twice as many reps.
Got some fixin’ to do.
5 Likes