2024-05-17
Squat Day, Secondary Bench Day
Larson Press, paused MultGrip Bar
173.5 3x8
Hammer Strength Low Row
170 3x12
SSB Squat
322 5x4
+
Hanging Leg Raise (Knees to elbow)
5x8
SSB Paused Good Morning, Deadlift height
212 3x6
45 Degree Hyper Nordic Curl
BW+15 3x6
Standing Calves
BW+220 3x20, 16
+
Tibialis Raises
BW 3x17
Cable Rear Laterals
25’s 3x15
Decided that you were right, @simo74. I’ll build the reps on the leg stuff back up at the higher weight.
Thank you, sir.
Strong SSB squats and GMs. That reads like a tough workout. Great job.
I am reading a lot of new terminology. I need to expand my vocabulary.
How so?
There are new lifts I am not familiar with, etc. abbreviations, e.g. hyper Nordic curls, Larson press, just movements I am not familiar with.
2024-05-20
Bench Day
Bench Press
205 x 6,6,5,5,5
Got my setup almost perfect and was able to move the bar fast.
+
Monster-mini pullaparts
7x20
Barbell Row
230 x 8,8,7,7
Shrugs
315 x 11,11,10
Incline DB Press
70s 3x10
Med Neutral Grip Pulldown
210 3x10
Reverse Close Grip Bench Press, Multigrip bar
145x9,9,8
Brought my hands in closer by one rung, so this is a progression and I still got an extra rep
Pec Deck
200 x 15,15,13
First set started at 210 because the 210 weight stuck to the 200 stack for a couple of reps.
Seated Incline DB Curls
45s x 8,8,7
Harder tonight for some reason
Reverse Pec Deck
135 x 15,15
Lots of band work, don’t need a thrid set.
Cable Overhead triceps extension
70 2x15
Wasn’t feeling motivated, but I didn’t want to miss the chance to improve my bench. Still progressing.
That is some strong incline DB curls. Nice BB rows too.
Feeling pretty good. I planned for a 455 double and a single for today on deadlift, but I might be able to triple it.
Guess we’ll see.
That’s some nice pulling. What is your height / weight these days.
I’m 6’ even and probably around 190-195. Actually don’t know as I’ve not weighed myself in months.
Looked at some pictures from January compared to ones I took a couple of days ago. I’m looking trimmer, a little more definition, but I don’t think I’ve lost any weight and I’m still getting stronger.
At that weight and height that really is an repressive pull. I am about 5ft 7 and around 200lbs and would be happy pulling that for reps.
My goal is pulling 500 for reps at some point, but I think I’m going to have to gain some weight for that to happen.
That’s a great goal, I would happily take that for a single right now.
2024-05-22
Deadlift Day, Secondary OHP
Deadlift - power bar
155x8
245x8
335x5
425x2
475x1 This was a misload. I just slapped the 25’s on like usual, forgetting that I had put on the 55s. Wondered why it felt so heavy and slow
455x2
385x7,6
Leg Press
290, 400, 490x8
550x8,8,12
I might be sandbagging on these
Overhead Press
135 2x7, 3x6
+
Monster Mini Face Pulls
4x15
Wide Lat Pulldown
175 3x15
Skipped Reverse hypers. That top set of DLs was enough
Seated Leg Curls
225x10,10,9
Standing Calves
BW+240x20,15+5, 12+8
Spider Curls
35sx9,9,8
For sure triple @455 next time.
Strange kid wandering around the gym yesterday. I helped him with loading his weighted pushups, but the way he was acting I couldn’t tell if he was looking for guidance or looking for dick.
Unsettling.
2024-05-24
OHP Day, Secondary Squat
Axle Push Press
175 2x4, 3x3
Straight Bar Pulldown, med grip
240 4x7, 6
8s will be a PR
Dips
BW+40 x 12,10,10
High Bar Squat
245 3x8
Back to par. Now we get started
Planks
4x1 minute
+
Seated Cable Rows, straight bar
190x10,10,9
Triceps Pressdowns
90 3x15
+
Standing Calves
BW+240x20,18+2, 15+5
DB Hammer Curls
45sx12
50’s 2x8
A rep here, a rep there. It’s adding up.
My calves still don’t meet when my feet are together, but they’re closing the gap. Less than a pinkie’s width now and I have slim fingers.
If I even go to the gym today I’m just going to do fun stuff.
It’s that kind of day.
fixed that for you. LOL
2024-05-28
Secondary bench day
Larsen Press, multigrip bar, paused
175 3x8
Dorsi flex chest supported row
285x8
300 2x8 (PR)
Seated db overhead press
50s 2x15,12
Hammer lat pulldown
180 3x15
+
Standing calves
Bw+240×20,18+2,18+2
+
Tibialis raise
Bw 3x18
Reverse Pec Deck
150 3x12 PR
Reverse skull crushers
Bw 3x12
About a foot from the floor
Db Preacher curl, single arm
35 3x8
A mighty pump was gained today