Silver and Steel

Training Training Logs
3788

Do it! You’ll make it look much better than I did.

Thanks. I think I would probably be around 90s if I was fresh and just knocking them out, maybe? I’m not one of the stronger people here. It felt pretty good after everything else, though - no elbows, all shoulders.

Absolutely. We have this weird need the last couple years for absolutely everything to become a deep philosophical political (which has taken on the importance of religion) discussion, and it’s just no fun. If I’m going to go spend $35 to sit in a dark room for a couple hours, I just want to be entertained!

7 Likes
3789

Arms today!

  1. Superset (4 rounds):
  • 12 Rope Pressdowns
  • 8 DB Incline Curls
  1. Superset (4 rounds):
  • 10 Bench Dips working up to 4 plates
  • 6 BB Curls @ 75#
  1. Superset (4 rounds):
  • 12 EZ Reverse Curls @ 40#
  • 12 DB Skullcrushers @ 30#
7 Likes
3790

That’s what i come here for!

1 Like
3791

All butt stuff, but not the fun kind, today.

  • 10 minutes bike

  1. Glute Kickback
    4 x 8-12
    This machine is shockingly hard

  2. Frog Squat
    Basically a really wide, leaned over hack squat. You feel it right in your glute/ ham tie-in.
    1pps/12 x 4

  3. Hip Thrust
    1pps/8
    2pps/8
    3pps/8
    3pps/6

  4. Seated Calf
    4 x 12

  5. Standing Calf
    4 x 10

  • 10 minutes bike
7 Likes
3792

HAHAHAHAHHAHHAHAHHA

But that does look like a great workout!

2 Likes
3793

At least you got your pic changed!

1 Like
3794

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
3795

Oh wow! I better go delete all my pics :rofl:

1 Like
3796

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.

  1. 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.

  2. Machine Bench
    1pps/6
    1.25pps/6
    1.35pps/6

  3. Machine Flye
    3 x 10 + 10s stretch

  4. Assisted Dip
    2 x 12

  5. DB Front Raise
    3 x 15
    30s breaks between sets

  6. BB Over and Back
    45/10
    65/10
    95/10

  7. DB 6-Ways
    10/7-10 x 3

5 Likes
3797

Dumbbell 6-Ways are too damn fun. The pain, the pump, perfection.

1 Like
3798

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

  1. Dead-stop DB Row
    60/6
    75/4
    90/4
    105/10 x 2
    105/6

  2. T-bar Row
    1p/6
    2p/8 x 3

  3. DB Pullover
    55/8 x 3

  4. Stretchers
    3 x 8

  5. BB Shrugs
    225/8 x 3
    3s hold at the top
    I get nothing out of shrugs with a BB

  6. Back Extension
    25/10 x 2
    25/10 + BW/6

  • 10 minutes bike
8 Likes
3799

Shoulders! I’m freaking smoked. These old bones prefer off days, but I’m sure my metabolism likes the frequency.

  • 10 minutes bike

  1. Cable Rear Delt
    3 x 20
    45s rests
    Actually hit real failure on rear delts. Craziness

  2. 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

  3. Band Pullaparts
    3 sets

  4. 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

  5. Standing Calf
    4 x 8

  6. Cable Crunch
    4 x 15

  7. 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
3800

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
3801

:heart:

3 Likes
3802

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.

  1. 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.

  2. 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.

  3. Hack Squat
    1pps/8
    1.25pps/8
    2pps/8
    2.25pps/6
    1pps/30

  4. Leg Press
    3pps/21
    3pps/17
    2pps/25
    2pps/25

6 Likes
3803

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
  1. Superset
    3 rounds after a handful of warmups
  • 10 Rope Pressdowns
  • EZ Curls 70/ 8 + 50/ 6

  1. 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?

  2. Straight-bar Pressdown
    4 x 30-ish
    Rest pause for some extra reps and an isohold on the last two sets

  3. EZ Preacher Curl
    50/ 8-12 x 5

  4. OH Cable Extensions
    4 x 12
    These felt really good today

7 Likes
3804

I’ll take two tickets please.

3 Likes
3805

Upper chest heavy day today. My biceps were sore on all the presses, which was kind of a weird feeling.

  1. DB Incline
    30/15
    50/10
    60/8
    70/80
    80/8
    90/8
    100/6

  2. Incline
    135/8
    155/8
    175/8
    185/8

  3. Pronated Incline DB Flye
    25/8 x 4
    These are much harder than you’d think!

  4. Superset (4 rounds):

  • Hanging Leg Raise
  • Cable Crunches
  1. 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
3806

Ugh, I sucked today.

  1. 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

  2. Adductor Machine
    4 x 12
    These always feel silly, but don’t underestimate them!

  3. 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
3807

Do you use knee sleeves or wraps?

1 Like