2022-04-15
Push Press
175 6x2, 2x1
Pullup (fat bar)
BW+15 6x4, 2x2
Deficit DL (2", soft setdown)
365 6x2, 2x1
Normal DL
415,435x1
Incline DB Curl + EZ Bar Skull Crusher
45’s 5x5 + 90 5x5
Side Lateral
25’s 5x8
Reverse Pec Deck
120 5x8
Leg Press Calves
490 5x8
We’ll see how I feel tomorrow, but I’m pleased with the DL. That’s pretty good after 8 sets.
Nice pulls DCA! always good work in here
Solid deads. Looks like a great workout.
Feeling good today, so bumping up the weight hasn’t done any harm. I very nearly decided to revamp the whole training cycle the other day, but increasing the poundage has encouraged me to stay on program. I at least want to finish one cycle of this program, which I’ve never managed.
2022-04-18
Incline BP
185 7x2, 1x1
Hammer Machine Row
220 7x4, 1x2
SSB Squat (no belt)
315 7x2, 1x1
Modified JM Press
165 6x5
DB Hammer Curls
45’s 6x5
Seated Leg Curl
210 2x8
for the shiggles.
Shirts are getting tighter again, but my arms and legs are not really growing back to previous size…
Oh well - I can move the weight and that’s what counts.
2022-04-20
Push Press
175 7x2, 1x1
Fat Bar Pullups
BW+15 7x4, 1x2
Deficit DL (2", Beltless)
365 7x2, 1x1
Incline DB Curls
45’s 6x5
EZ Bar Skull Crushers
90 6x5
Standing Calves
BW+360 6x8
And then I came home and fell asleep sitting up while talking to my wife.
DL’s were stupid easy, but we’ll see how that goes once I’m into triples.
Shoulders are not feeling happy, may need some external rotation movements and take something else out.
May be of interest to some here. A slippery knob in addition to correct eating plan/training plan.
so awesome…
Gonna just do leg stuff today and save upper body for tomorrow.
Shoulders and arms are still cooked from last session.
2022-04-23
Incline Bench Press
185 8x2
Hammer Machine Row
220 8x4
SSB Squat
315 8x2
Last 3 sets belt on
Modified JM Press
175 3x5
DB Hammer Curls
45’s 3x6
Seated DB Snatches
25’s 3x8
2022-04-25
Push Press
175 8x2
These felt awful until the 5th set.
Fat Bar Pullups
BW+15 8x4
Deficit DL
365 8x2
DB Incline Curl
45’s 3x6
EZ bar Skull Crushers
90 3x6
Standing Calves (hold for 2 at bottom/top)
BW+200 3x15
Tibialis Dorsiflexion
BW 3x15
Calves burn like nothing else can. Got a heck of a butt pump from the Deficit DLs, too.
Iv’e got some sort of nerve entrapment in the right elbow which is making curls and skull crushers challenging. I have to clench my fist hard to keep from getting those little electrical zaps as the weight moves and it keeps trying to force my hand open.
Thank you, computer job. I also probably need to stop leaning on my right elbow while working.
That sounds rough! Are there any treatments for that?
Standing desk option?
Switch pc mouse to other side every few days (becomes suprisingly easy over time… albeit I’m left handed so maybe easier on days I switch).
Really light DB curls as prehab for elbow too… circa 3x30reps during warmup?
Just a few random suggestions that might help…
2022-04-27
Incline Bench Press
185 1x3, 7x2
Hammer Machine Row
220 1x6, 7x4
SSB Squat
315 1x3, 7x2
Forgot my knee sleeves, but, as it turns out, I didn’t really need them.
Modified JM Press
175 4x5
Pinwheel Curls
45’s 4x6
Recovery is keeping up with the increases in volume, barely. My low back feels old.
Are people really still arguing over sumo vs conventional?
They must have enough to eat, then.
Yep
2022-04-30
Push Press
175 1x3, 7x2
Fat Bar Pullups
BW+15 1x6, 7x4
Deadlift
365 1x3, 7x2
Seated Incline DB Curls
45’s 4x6
Rolling DB Extensions
45’s 4x6
EZ Curl Bar disappeared so I had to substitute
That’s all. Took a long time to get warmed up today. Wasn’t into the workout until deadlifts.