The routine I followed last had a month focused on 1 sided moves.
1 DB Bench was in there as a Main lift and Assistance.
When it was a Big move, it was 1 arm incline, no DB in the non-working hand. Incline is good because it’s way easier to balance that way.
When it was assistance work, it was DB in each hand, non working hand stayed up. Each set took like 2.5 times longer than normal. It was hard. I didn’t know how much weight to use, went to high the first time, and it was a fight each workout.
Ended up stuck in Denver last night. Not the end of the world, but if I’d been a little cleverer I could have gotten out around midnight. I was risking being here until Sunday, though, so we’ll take the compromise (since there’s no choice).
Travel was rough. My roommate from school was in town (he’s one half of my friends) as he travels across the US for his final move, so that was cool.
Today was a quick back workout. I’ll do a long one again tomorrow.
Low Cable Rows
Used the MAG handle, felt pretty good
3 x 10
Assisted Pull-ups
-70/8 x 3
Iso hold into Smith DL
Used a red band looped around the machine and did a 10s lat hold, then straight to the deads
275/5 x 3
Hypers
BW/20 x 2
I’ve slept maybe 15 hours total over the last 4 nights, which isn’t the worst ever but it’s definitely starting to catch up. Hopefully tonight I actually get some quality shuteye.
I’m finding I need my actual thinking brain for work, and I think best in the morning, so I’ve been going to the gym in the afternoons. I get up early and do my stuff, then meetings into the afternoon, then to the gym when my brain is shot. It’s sustainable while we’re on summer break, so it’s good to go, but I’ll have to get back to normal in a couple weeks. I’ll have a better grasp on things by then anyway.
Yesterday was legs.
Lying Leg Curls
Warmups
4 sets of 10 or so
SSB Squats
45/10
135/10
185/10
225/8
255/6 x 2
These felt really good on my knees for the first time in awhile.
Leg Extension
Banded these
Did 2 sets of 12ish
Then a set where I did 12, dropped the band and did more, then dropped a plate and did more
There’s like a perfect weight and angle where these feel great; if I deviate, it’s all knees
@simo74@T3hPwnisher I need the nastiest 90s upper body pump in the world before I drive my daughter up to WWE Summer Slam tomorrow morning. Gyms won’t be open. I have an adjustable bench, a barbell and 300lbs, dip bars and bands. WWYD?
I warmed up and did 5 x 10 with 185 on the bench, which was plenty hard enough for me, and then I started setting up for the incline and thought “maybe I’m not supposed to do both the chest and arms together”.
I’m still not sure if that was the intention, but I was running out of time before I woke my daughter. So I did dips in between sets of BB curls to at least get that part in, but didn’t do the rest of the chest.
We had 15# DBs, so I used those for incline curls, back to the BB for close grip curls (surprisingly different feeling), then old school concentration curls with the DBs.
I did BB Skullcrushers, then BB OH extensions sitting up, then I put the bar in the rack and did the Skullcrusher kinda thing there where it’s like a push up, then I finished with close grip pushups off the bench because my elbows were getting sore and that’s what I had left.
Awesome suggestion - thanks so much! Time to see if they’ll put me in the ring.
