Arms today!
- Superset (4 rounds):
- 12 Rope Pressdowns
- 8 DB Incline Curls
- Superset (4 rounds):
- 10 Bench Dips working up to 4 plates
- 6 BB Curls @ 75#
- Superset (4 rounds):
- 12 EZ Reverse Curls @ 40#
- 12 DB Skullcrushers @ 30#
7 Likes
That’s what i come here for!
1 Like
All butt stuff, but not the fun kind, today.
- 10 minutes bike
-
Glute Kickback
4 x 8-12
This machine is shockingly hard -
Frog Squat
Basically a really wide, leaned over hack squat. You feel it right in your glute/ ham tie-in.
1pps/12 x 4 -
Hip Thrust
1pps/8
2pps/8
3pps/8
3pps/6 -
Seated Calf
4 x 12 -
Standing Calf
4 x 10
- 10 minutes bike
7 Likes
HAHAHAHAHHAHHAHAHHA
But that does look like a great workout!
2 Likes
At least you got your pic changed!
1 Like
I figured out it’s just the first pic in your log. A quick copy and paste later and I feel so much better about myself
2 Likes
Oh wow! I better go delete all my pics 
1 Like
Gigantic chest day! @davemccright is my Ivan Drago on these.
My wife joined me for this, just to ensure I couldn’t even have the biggest chest in my own workout.
-
DB Bench
30/20
50/10
70/8
80/8
90/8
100/8
105/4 + 75/12 + 60/6
The 100s felt easy, and then the tiny jump up was too much. I don’t get it. -
Machine Bench
1pps/6
1.25pps/6
1.35pps/6 -
Machine Flye
3 x 10 + 10s stretch -
Assisted Dip
2 x 12 -
DB Front Raise
3 x 15
30s breaks between sets -
BB Over and Back
45/10
65/10
95/10 -
DB 6-Ways
10/7-10 x 3
5 Likes
Dumbbell 6-Ways are too damn fun. The pain, the pump, perfection.
1 Like
Today was a grind - absolutely wore me out. I’d like to blame the random chores I did today, but I think it’s more likely I’m just struggling with the high frequency - that’s as it should be, though, so we’re still on schedule.
- 10 minutes bike
-
Dead-stop DB Row
60/6
75/4
90/4
105/10 x 2
105/6 -
T-bar Row
1p/6
2p/8 x 3 -
DB Pullover
55/8 x 3 -
Stretchers
3 x 8 -
BB Shrugs
225/8 x 3
3s hold at the top
I get nothing out of shrugs with a BB -
Back Extension
25/10 x 2
25/10 + BW/6
- 10 minutes bike
8 Likes
Shoulders! I’m freaking smoked. These old bones prefer off days, but I’m sure my metabolism likes the frequency.
- 10 minutes bike
-
Cable Rear Delt
3 x 20
45s rests
Actually hit real failure on rear delts. Craziness -
DB Side Raise
Seated for this, one arm at a time, super strict with a pause at the top
10/10 x 3
10 Over and Backs with a band after each set -
Band Pullaparts
3 sets -
Machine Side Raise
2 x 12
1 x 10 + 15 partials
John prescribed 30 partials, but I forgot my gamma rays this morning so that wasn’t happening -
Standing Calf
4 x 8 -
Cable Crunch
4 x 15 -
V-Ups
4 x 10-ish
- 10 minutes bike
And the referee in the Browns game just said “butt cheek” on tv, so it’s a good day.
8 Likes
I jave so many things to say but most will get me banned. tagging @Cyrrex cause I know he will appreciate the comedy in your comment,
2 Likes
3 Likes
Legs today. I was smoked and not wanting to going in, and I had to do it after work which always messes me up. Oh well - got it done.
-
Seated Leg Curls
Just kept moving up one plate at a time in sets of 8. Probably took 9 or 10 sets. Then I finished with a double drop set. -
SSB Squats
Put chains on for all sets
45/8
135/8
185/8
235/8 + 185/8 + 135/8
This was exhausting! I’ve gotten much better at squatting all quads, but it hurts my feelings how much weight it takes off the bar. If I do cheater math, I can make this sound a lot better. The SSB actually weighs 65 instead of 45, and the chains are 70 lbs total, and folks tend to be ~15% weaker on the SSB… so it was actually 375 at the top! And it felt like it. -
Hack Squat
1pps/8
1.25pps/8
2pps/8
2.25pps/6
1pps/30 -
Leg Press
3pps/21
3pps/17
2pps/25
2pps/25
6 Likes
Gun show! This is a genius program - about the time I’m really dragging, we get an arm or shoulder day and I’m able to get through it.
- 10 minutes elliptical
- Superset
3 rounds after a handful of warmups
- 10 Rope Pressdowns
- EZ Curls 70/ 8 + 50/ 6
-
Incline DB Curl
20/10 x 2
20/10 + 8 Hammer Curls
20/10 + 10s Isohold
My wife came by and said “oh, you’re just using 20s; I can do those.” So does anyone know a divorce attorney? -
Straight-bar Pressdown
4 x 30-ish
Rest pause for some extra reps and an isohold on the last two sets -
EZ Preacher Curl
50/ 8-12 x 5 -
OH Cable Extensions
4 x 12
These felt really good today
7 Likes
I’ll take two tickets please.
3 Likes
Upper chest heavy day today. My biceps were sore on all the presses, which was kind of a weird feeling.
-
DB Incline
30/15
50/10
60/8
70/80
80/8
90/8
100/6 -
Incline
135/8
155/8
175/8
185/8 -
Pronated Incline DB Flye
25/8 x 4
These are much harder than you’d think! -
Superset (4 rounds):
- Hanging Leg Raise
- Cable Crunches
- Standing Calf
Just a ton of these, not a lot of rhyme or reason. I’m not feeling all the schemes on calves.
6 Likes
Ugh, I sucked today.
-
Standing Leg Curls
Tons of sets working up
2 sets of 10
One double drop set with an iso hold
These went fine enough - no issues -
Adductor Machine
4 x 12
These always feel silly, but don’t underestimate them! -
Superset
- DB Lunge x 10
- Banded Smith Machine Squats x 8
This is where it went downhill. I did a couple rounds, but my knees hurt so bad I just had to hang it up. I still had RDLs left, but after a few minutes debate I figured I’d be best-served to live to fight another day. My knees still feel like they’re made of dust right now.
8 Likes
Do you use knee sleeves or wraps?
1 Like
Yes sir - 7mm neoprene every leg day. This is just a really high frequency phase I’m in right now, and every now and again I’m reminded I’m a bit weathered
1 Like